PILATES X STRENGTH WEEKLY SCHEDULE

PILATES X STRENGTH WEEKLY SCHEDULE

Blend the best of both worlds with our weekly plan that pairs the precision and control of Pilates with the power and intensity of strength training. This schedule is designed to help you sculpt lean muscle, build strength, and improve mobility—while still delivering the mindful, core-focused benefits of Pilates.

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PILATES X STRENGTH WEEKLY SCHEDULE
  • DAY 3 | 30-MINUTE FULL BODY FURY AND STANDING ABS

    Get ready for Day 3 of our challenge with a full-body workout designed to boost your strength! We're elevating our heart rate by working for 45 seconds followed by 15 seconds of rest. After each circuit, prepare for a 30-second burner to really test your limits. We'll repeat each circuit twice be...

  • 30 MINUTE SAMI AND CALYN UPPER BODY FLOW

    We’re so excited to have our newest FORM trainer, Calyn Brooke, for today’s upper body and core workout. We’ll start seated on the mat to get grounded before diving into a series of mat-based exercises like planks, swimmers, and rows. We'll finish strong with a standing arm burner that will leave...

  • 25 MINUTE GLUTES & LEGS

    Level: Intermediate
    Sculpt and tone your glutes and legs in this 25-minute workout! We’ll begin with a quick warm-up before diving into dynamic exercises like side squats, deadlifts, and fire hydrants. With 50 seconds of work followed by 20 seconds of rest, you’ll keep your heart rate up while t...

  • 20 MINUTE BOOTY & ABS PILATES BURN

    A soft surface is all you need to fire up your glutes and core for the next 20 minutes. In this Pilates class, you’ll start on the mat and work your toes and glutes with several leg lifts, donkey kicks, and pulses. Next, head to your back for some core movements, before ending on your side. Add a...

  • DAY 1 | 30 MINUTE FULL BODY BURNER

    We’re so excited that you’re here! We’re kicking off our 14 Day Reset Challenge with a full body burner and a 5 minute ab finisher. Expect power jacks, lunges, bicycle crunches, and minimal jumping.

    Equipment: 5lb Dumbbells

  • 35 MINUTE SERIOUS BOOTY BURNER

    Get ready for a serious booty burner. We’ll start with an abduction warmup and then head into deadlifts, wall-sits, leg lifts, and more.

    Equipment: Resistance Band & 10lb Dumbbells

  • 30 MINUTE | UPPER BODY STRENGTH & PILATES BURNER

    This 30-minute upper body workout blends strength training with a Pilates-inspired burner to leave you feeling strong and sculpted. You'll move through two circuits of strength-focused exercises—think bicep curls to presses, rows, and tricep extensions—working for 45 seconds with minimal rest to ...

  • 25 MINUTE | MAT BASED NO REPEATS FULL BODY

    This lazy girl workout is pregnancy-safe and all about staying grounded on your mat — no standing moves or jumping required. Perfect for traveling, small spaces, or days when you just need a low-impact option, you’ll work through two circuits with no repeats (so once it’s done, it’s done!). With ...

  • DAY 14 | 30 MINUTE LOWER BODY PILATES FLOW

    Fire up and flow through a variety of lower-body focused moves with an emphasis on your inner thighs in today's Pilates x Strength challenge. Expect slow squats, frog glute bridges, leg swings, and more. Add an extra burn with the addition of ankle weights.

    Equipment: Ankle Weights (2lb)

  • 25 MINUTE INNER THIGH PILATES SCULPT

    The addition of light weights in this Pilates sculpt class will help burn out your inner thighs in just 25 minutes. We’ll start on the mat for a glute bridge series before heading to your side for leg lifts and ending standing with mini movements that target your legs and inner thighs.

    Equipmen...

  • 30 MINUTE SCULPTED BACK FLOW

    Sculpt and tone your back and upper body with light weights in this 30-minute flow workout. You’ll start standing for curtsy lunges, standing flys, and lat pull downs to focus on those specific muscle groups. Then, you’ll transition to the mat and finish strong with swimmers, tricep pushups, and ...

  • 40 MINUTE HIIT IT TO THE MAX

    While only 9 exercises, this is a high intensity, full body burner that will leave you seriously sweaty. 3 rounds, 45 seconds on and just 15 seconds of rest, push yourself to the max with skater hops, banded squat walks, deadlifts, and more. You’ve got this!

    Equipment: 5-10lbs Dumbbells, Resist...

  • DAY 12 | 35 MINUTE CHALLENGE ME FULL BODY PILATES

    Embrace mindfulness and movement in Day 12 of our Power Pilates Program with this 35-minute class that will target your entire body. Begin with quick breathwork before diving into exercises to strengthen your lower back. Then, engage your booty and lower body before transitioning to standing flys...

  • DAY 9 | 30 MINUTE BOOTY AND BALANCE

    Lunge, pulse, and twist your way to a sculpted booty in Day 9 of our Power Pilates Program. With a pair of ankle weights and a booty band, you’ll work through a range of exercises that will also challenge your balance and core (think moves standing on just one leg!). You’ll start standing before ...

  • FORM-Schedule-Sept-Nov'25.pdf

    1.19 MB