PILATES ON DEMAND:

6-WEEK MAT PILATES PLANS

The following four plans – Complete Beginner, Beginner Progressions, Intermediate & Advanced – are designed to help you get the best out of your Mat Pilates practice at home, regardless of your level and experience. By giving you a readymade schedule, decision-making has been taken out of the process; all you need to do is set the time aside in your calendar.

Each six-week plan comprises of four sessions per week. For those who cannot fit that many sessions into their weekly routine, I’ve highlighted two each week that I recommend prioritising.

All sessions can be rented on a drop-in basis at the point of purchaze, however I recommend taking out an online mat subscription for £25 per month (with a two-week free trial), as this includes access to all 300+ videos in the library as well as my Zoom classes, which take place every Tuesday and Friday.

COMPLETE BEGINNER

For those who are totally new to Pilates AND/or want to focus on the fundamentals.

WEEK 1:

MONDAY: Pilates for Beginners 1 of 4 (30 min)

WEDNESDAY: Neutral Pelvis & The Posterior Tilt tutorial (10 min)

THURSDAY: Pilates for Beginners 2 of 4 (30 min)

SATURDAY: Lateral Breathing Tutorial (13 min) + Beginner Abs (10 min)

WEEK 2:

MONDAY: Pilates for Beginners 3 of 4 (30 mins)

WEDNESDAY: The C-Curve Tutorial (10 mins)

THURSDAY: Pilates for Beginners 4 of 4 (30 min)

SATURDAY: Posture Reset (20 mins)

WEEK 3:

MONDAY: Reconnecting (30 min)

WEDNESDAY: Full Body Beginner (20 min)

THURSDAY: Refine (45 min)

SATURDAY: Quick Spinal Mobility (15 min)

WEEK 4:

MONDAY: EASE (45 min)

WEDNESDAY: Spinal Mobility (25 min)

THURSDAY: Beginner Pilates (60 min)

SATURDAY: Morning Movement (18 min)

WEEK 5:

MONDAY: Reconnecting (30 min)

WEDNESDAY: Full Body Beginner (20 min)

THURSDAY: Refine (45 min)

SATURDAY: Quick Spinal Mobility (15 min)

WEEK 6:

MONDAY: Ease (45 min)

WEDNESDAY: Spinal Mobility (25 min)

THURSDAY: Beginner Pilates (60 min)

SATURDAY: Morning Movement (18 min)

BEGINNER PROGRESSIONS

For BEGINNERS who are ready to develop their understanding and build on the basics.

WEEK 1:

MONDAY: Aware (45 mins)

WEDNESDAY: Spine Reset (10 min)

THURSDAY: Beginner Progressions (60 min)

SATURDAY: Lower Back & Hip Mobility (10 min)

WEEK 2:

MONDAY: Ease (45 mins)

WEDNESDAY: Spinal Mobility (25 min)

THURSDAY: Refine (45 min)

SATURDAY: Posture Reset (20 mins)

WEEK 3:

MONDAY: Centred (45 min)

WEDNESDAY: Improve Your Roll Over (25 min)

THURSDAY: Beginner Progressions (60 min)

SATURDAY: Quick Spinal Mobility (15 min)

WEEK 4:

MONDAY: Aware (45 mins)

WEDNESDAY: Strong Back Body (10 min)

THURSDAY: Beginner-Intermediate (60 min)

SATURDAY: Spinal Mobility (25 min)

WEEK 5:

MONDAY: Centred (45 min)

WEDNESDAY: Strong Back Body (10 min)

THURSDAY: Ease (60 min)

SATURDAY: Quick Spinal Mobility (15 min)

WEEK 6:

MONDAY: Aware (45 mins)

WEDNESDAY: Improve Your Roll Over (25 min)

THURSDAY: Beginner-Intermediate (60 min)

SATURDAY: Morning Movement (18 min)

INTERMEDIATE

For those with an established practice, who are familiar with the repertoire and comfortable with STRONGER work.

WEEK 1:

MONDAY: Centred (45 min)

WEDNESDAY: Full Body Intermediate (20 min)

THURSDAY: Balanced (30 min)

SATURDAY: Refine (45 min)

WEEK 2:

MONDAY: Connected (45 min)

WEDNESDAY: Full Body Intermediate (20 min)

THURSDAY: Balanced (30 min)

SATURDAY: Aware (45 min)

WEEK 3:

MONDAY: Refine (45 mins)

WEDNESDAY: Full Body Intermediate (20 min)

THURSDAY: Aware (30 min)

SATURDAY: Balanced (45 min)

WEEK 4:

MONDAY: Balanced (45 min)

WEDNESDAY: Full Body Intermediate (20 min)

THURSDAY: Efficient (30 min)

SATURDAY: Full Body Intermediate (60 min)

WEEK 5:

MONDAY: Refine (45 mins)

WEDNESDAY: Full Body Intermediate-Advanced (20 min)

THURSDAY: Aware (30 min)

SATURDAY: Balanced (45 min)

WEEK 6:

MONDAY: Balanced (45 min)

WEDNESDAY: Full Body Intermediate-Advanced (20 min)

THURSDAY: Efficient (30 min)

SATURDAY: Full Body Intermediate (60 min)

ADVANCED

For experienced practitioners who are technically proficient, confident with the repertoire and keen to challenge their practice.

WEEK 1:

MONDAY: Challenged (30 min)

WEDNESDAY: Full Body Intermediate-Advanced (20 min) + Pedi Pole Arms (10 min)

THURSDAY: Connected (60 min)

SATURDAY: Shoulder Strength & Stability (20 min) + Side Lying Legs & Hips

WEEK 2:

MONDAY: Connected (45 min)

WEDNESDAY: Challenged (60 min)

THURSDAY: Return to Life Part 1 (30 min) + Standing Footwork (12 min)

SATURDAY: Balanced (30 min)

WEEK 3:

MONDAY: Balanced (45 min)

WEDNESDAY: Full Body Intermediate-Advanced (20 min) + Arms & Shoulders (10 min)

THURSDAY: Return to Life Part 2 (35 min)

SATURDAY: Connected (60 min)

WEEK 4:

MONDAY: Connected (45 min)

WEDNESDAY: Advanced Full Body (30 min) + Standing Footwork (12 min)

THURSDAY: Return to Life Part 3 (45 min)

SATURDAY: Challenged (60 min)

WEEK 5:

MONDAY: Balanced (45 min)

WEDNESDAY: Full Body Intermediate-Advanced (20 min) + Pedi Pole Arms (10 min)

THURSDAY: Return to Life Part 4 (45 min)

SATURDAY: Challenged (60 min)

WEEK 6:

MONDAY: Connected (45 min)

WEDNESDAY: Advanced Full Body (30 min) + Arms & Shoulders (10 min)

THURSDAY: Return to Life: The 34 Exercises (60 min)

SATURDAY: Restorative Magic Circle (30 min)