April 2024
Celebrate the arrival of spring with these energising sets.
24 mins
Modifications offered so suitable for all
18 mins
Not suitable for early postpartum or beginners
March 2024
Celebrating your body in the month that combines International Women’s Day and Mother’s Day in the calender!
20 mins
Not suitable for beginners or early postpartum
17 mins
Use two small hand weights
10 mins
Full Body Flow (Live class recording)
30 mins
Suitable for all levels
February 2024: Small Kit Kickstarter
Move in new ways using the ball, band, roller and magic circle this month. Take out your bits of small Pilates kit and enjoy some different challenges in your practice.
26 mins
Not suitable for pregnancy or early postpartum
16 mins
Not suitable for pregnancy or early postpartum
19 mins
Not suitable for pregnancy or early postpartum
The Ball (Live class recording)
31 mins
Not suitable for pregnancy or early postpartum
2024 January Challenge
Motivate yourself to get back to a regular exercise routine by trying this series of classes inspired by other forms of fitness training and vote for which are your favourites to see more of in 2024.
Connecting your breath, power of the core and pelvic floor function with functional weighted movements to take your core strength to the next level.
Not suitable for beginners or early postpartum
18 mins
A short but fiery circuit which can be used as a standalone workout or repeated for a longer effort. Expect to feel your heart rate rising, and endorphins to flow.
Modifications offered to suit different levels, impact and non-impact options available.
12 mins
A ballet inspired class that focuses on low impact movement but while holding poses and regular repetitions to increase the burn. Perfect for building strength and endurance while also improving form and posture.
Suitable for all
20 mins
A calming and gentle class to lower stress levels, nourishing movement to relieve aches and pains and lengthen and open the posture. Perfect as a standalone class when you need to restore energy levels, or to combine with one of the other classes in the challenge to cool down.
Suitable for all
18 mins
December: The Rest and Recover Series
In a month that is so typically busy, here you can find some relief! Prioritising yourself for short chunks of time can help your mood, reduce tension that can build in your body and consistently including movement in your routine can support your overall health and wellbeing.
24 mins
18 mins
The Pilates Ball for gentle connection
16 mins
November: The Core Challenge
Whether you aim to complete one class per week, or repeat the full chapter a few times, this month you should see some real progress in your core strength if you follow this challenge.
16 min
11 min
15 min
Not suitable for beginner or early postpartum
21 min
Not suitable for beginner or early postpartum
The Magic Circle core bonus workout
12 min
Not suitable for beginner or early postpartum
30 min
Expect some progression throughout the class, but modifications will be offered to suit different levels. Not suitable for beginner or early postpartum
October: The Arms Edit
Arm toning & strengthening with bodyweight
23 min
Not suitable for beginner or early postnatal
Arm toning and strengthening with weights
19 min
Not suitable for beginner or early postnatal
Upper body strengthening and posture correction with foam roller
16 min
Not suitable for early postnatal
Shoulders Free Flow (Live Class Recording)
Complete the arms series with this shoulder focused flow that will release tension, improve posture and strengthen the arms and shoulders effectively.
No equipment needed.
35 min
Suitable for all
September: The Pelvic Floor Masterclass
This video will help you to connect more effectively with your pelvic floor and will be especially helpful for anyone struggling with overactive or tension in the pelvic floor or pelvic pain.
Suitable for all
Length 24 min
This video will progress to use the range of motion you’ve gained in the first class, to strengthen the pelvic floor more effectively. This will be especially helpful for those struggling with prolapse, incontinence or preparing for impact exercise.
With Pilates small ball
Suitable for all
Length 15 min
This video will progress beyond basic pelvic floor connection and teach you how to use your pelvic floor effectively in daily movement and other forms of exercise. This is often the missing piece of the puzzle with pelvic floor rehab and should help you to understand and master the full function of the pelvic floor.
Suitable for all
Length 16 min
4. Linking full body movement with Pelvic Floor Function (Live class recording)
This video will pull together all the tools you’ve learnt throughout the month to help you to recognise that good pelvic floor function should eventually become part of normal movement and doesn’t always need to be about the ‘squeeze.’
Suitable for all
Length 35 min
August: The Summer Series
Live class: Shoulders Release and Strength
most suitable for phase 2 or 3 in your cycle
suitable for all
Resistance Band required
34 min
1. Early Follicular phase (menstruation)
Low intensity workouts, light resistance, reduce cardio efforts, low impact, shorter workouts.
Ease bloating and menstrual cramps
2. Late Follicular phase
Increase intensity, HIIT sessions, increase cardio, longer endurance workouts, increase resistance with weights.
Standing workout for Hips, Bum & Pelvis (resistance band and ball required)
Cardio challenge with gentle impact
The Magic Circle for Deep Core Awakening
3. Ovulation
Continue with resistance training, moderate intensity and cardio, unless you are struggling with bloating or abdominal pain, in which case reduce intensity.
The Resistance Band for Bum, Hips and Pelvis
Freedom for Back, Hips and Pelvis
Pilates to eased digestion and bloating
4. Late Luteal phase
As you feel your energy levels decline or motivation to exercise reduce start to return to lower intensity efforts, gentle movements that focus on stretching, mobility and relaxation to improve your mood and avoid depleting your energy levels.
July
01 // Balance on the Mat
22 min
Suitable for all
02 // Balance in Standing
20 min
Suitable for all
03 // Balance with the Roller
22 min
Not suitable for early postpartum or pregnancy
June
01 // Freestyle Flow
32 min
not for beginners or early postpartum
02 // Stretch and Release
20 mins
suitable for all
03 // Live: Freestyle Flow with Band
35 mins
Moderate level, not suitable for beginners or early postnatal
May: Work your Core in Many Ways
Its so important to work your core in a way that is relevant to your real life activities. You also need to continue to challenge it if you want to truly see progress in your core strength. This mini-series gives you some core-focused workouts that feel a little bit different and offers you a new challenge.
01 // Hand weights Core
15 mins
not for beginners or early postpartum
02// Pilates Ball Core
16 mins
03// Bodyweight core
13 mins
not for beginners
04// Resistance Band Core (Live class recording)
33 mins
Not suitable for beginner or early postpartum
April: 5 day strength challenge
This challenge can be completed in a week and repeated as a circuit throughout the month, or you can take it at a more leisurely pace and aim for one class a week. The idea is for the workouts to be progressive, so that by the end of the challenge you feel you’ve improved your strength and can feel the benefits.
01 // Bodyweight Core
Length 18 mins
Not suitable for pregnancy or early postpartum
02 // Bodyweight Arms
Length 13 mins
Not suitable for pregnancy
03 // Bodyweight Bum
Length 15 mins
Not suitable for pregnancy
04 // Weighted full body
Use two small hand weights, or improvise with a couple of cans or water bottles to join in with this session.
Length 15 mins
Not suitable for pregnancy or early postpartum
05 // Resistance band full body
Length 13 mins
Not suitable for pregnancy or early postpartum
March : Preparing for and having confidence with impact exercise
Strength is important, but we must also train the muscles, tendons and joints to tolerate impact if we want them to support us during this type of movement. All too often as a physio, I hear of people waiting a 'set amount' of time before returning to impact, but the reality is that time will not be the answer to making sure your body is ready to cope with impact exercise again. Here you can begin your journey to getting your body impact-ready!
01 // Introducing impact on the mat
Length 22 min
Resistance Band required
02 // Introducing impact in standing
Our pelvic floor muscles work intuitively with our body and research has shown that we get more pelvic floor muscle activation in functional exercise movements than from specific Kegals. If you’re struggling with leaking or other pelvic floor problems then working up to this level should make a real difference!
Length 20 min
03 // Cardio Challenge with gentle impact
The final instalment in the impact series. Putting into practise the techniques and movement patterns we've worked on throughout this month
Length 22 min
04 // Resistance workout for tendon and bone health
This live class requires small weights and a yoga block (or thick book) to add more impact training for our tendons and bones. As women we are more susceptible to bone density loss and our tendon health is affected by hormonal changes so strength and impact training is important to maintain good health and function.
Length 40 min
February
01 // Freedom for your neck, shoulders and upper back
Length 30 mins
Suitable for all
Small pilates ball recommended
02 // Freedom for your back, hips and pelvis
Length 30 mins
Suitable for all
Small pilates ball recommended
03 // Full Body Flow (Live class recording)
Length 40 min
Not suitable for early postnatal or complete beginner
January Challenge : Harness your core power
01 // Build a better relationship with your core
Length 21 mins
Not suitable for pregnancy
There are many reasons for losing a strong connection to your core. This session will make you more aware of your posture, ensure that you feel the core muscles working and remind you that it’s not always about isolated exercises when it comes to good core function.
02 // Linking your core with other movement
Length 15 mins
Your core will benefit from being worked in functional ways, as this is how it’s designed to behave. Rather than putting it into an ‘ab workout’ box, this session will show you how to ensure it is working with you as you perform all sorts of daily tasks or other forms of exercise so you can start to see better results.
03 // The Magic Circle for deep core awakening
Length 20 mins
Not suitable for pregnancy or early postnatal
The magic circle provides resistance and support throughout this class to help you improve your form, while also challenging the core strength. It should leave you feeling fired up and strong!
04 // Core Progress (Live recording)
Length 40 mins
Resistance Band options
Not suitable for pregnancy or early postnatal
Connecting to the core system, using it to create power and strength in a full body mat flow. Use the resistance band to deepen the challenge. Expect this one to feel a bit fiery!
December: The Rescue Remedy
01 // Restorative Mobility
Length 19 mins
Suitable for all
Gentle and slow, we’ll focus on mindful movement. It will help you to tune in with your body and make it feel good. You’ll escape your busy mind and feel your mood lift
02 // Short Standing Session
Length 15 mins
Not suitable with PGP
Wake up your whole body with this energising movement series. It might inspire you to keep moving, so you can link it up with another video if you’re feeling fired up!
03 // The Magic Circle (Bonus Core)
Length 22 min
Not suitable for early postnatal or a complete beginner
Ideal if you’re looking to deepen your core connection and strength. You’ll feel some heat in your abs, but also use the circle to support your movement leaving you feeling strong and in control.
04 // The Resistance Band for Stretching
Length 15 min
Suitable for all
Create some space in your body, release tension and enjoy some invigorating time on your mat. This is a lovely mini mat session on it’s own, or to link on to the end of another workout
05 // Restful Breath Work
Length 15 mins
Suitable for all
The perfect tonic to a manic month. Dress cosy, bring a blanket, light a candle and spend some time unwinding deep tension and stress with this restorative routine
06 // Calming & Mindful Movement (Live Class Recording)
Length 30 mins
Not suitable for pregnancy
This class will draw your focus inwards, helping you to escape a busy brain and really tune in to your body. The perfect antidote to a busy schedule or feelings of overwhelm at the the end of another year.
November
01 // Bodyweight class for Bum, Hips and Pelvis
Suitable for all. Start with this class if you’re a beginner or starting your postnatal journey
Length 21 mins
02 // The Pilates Ball for Bum, Hips and Pelvis
Suitable for all, but expect moderate challenge
Length 18 mins
03 // The Resistance Band for Bum, Hips and Pelvis
Fiery challenge for the glutes, not suitable with pelvic girdle pain or for a complete beginner
Length 19 mins
04 // Standing workout for Bum, Hip and Pelvis
Another fiery one, not suitable with pelvic girdle pain or for a complete beginner
Length 15 mins
05 // Bum, Hips and Pelvis (Live recording)
Use a resistance band in this session
Length 35 mins
Suitable for all but expect moderate challenge
October
01 // Arms Bodyweight Class
Suitable for all
Length 37 mins
02 // Arms with weights Class
Suitable for all - modifications offered specifically for prolapse or early postnatal
Length 26 mins
03 // Arms and Upper Body Release (Live class recording)
Suitable for all, includes some relaxation at the end
Bring a blanket or a large towel to use as a prop in the class
Length 37 mins
September
You’ll find all you need in this Diastasis Recti Recovery chapter to take you from early postnatal recovery, to progressive strengthening later on. Try to take the time to watch and join in with the Introduction video, as this will form the basis of your understanding of how to engage with your core and exercise safely with Diastasis Recti.
01 // Introduction to Diastasis Recti
Check yourself for Diastasis Recti
Learn how to use your core to improve Diastasis Recti
Recognise the other factors which contribute to Diastasis Recti
Length 18 mins
02 // Early Diastasis Recti Recovery Workout
Suitable from 6 weeks
Length 40 mins
03 // Advanced Diastasis Recti Workout
Not suitable before 12 weeks, and after you’ve completed some workouts from Core Connection, or the videos from earlier in this chapter.
Length 40 mins
04 // Diastasis Recti Masterclass (Live class recording)
Suitable from 6 weeks
Length 45 mins
05 // Diastasis Q&A
Answering your questions about Diastasis Recti and busting some myths about exercise with DR, helping you to understand it better and give you confidence in returning safely to exercise.
August
These workouts are fiery, so expect to feel the burn! While they are all pelvic floor friendly, they are progressively challenging for your core - so save them for later if you’re still at the start of your Pilates journey.
01 // Lower Body Heat
Not suitable for early postnatal or complete beginners
Nil impact and pelvic floor safe
Length 38 mins
02 // Upper Body Heat
Not suitable for early postnatal or complete beginners
Nil impact and pelvic floor safe
Length 38 mins
03 // Full Body Heat (Live Class Recording)
Use a resistance band in this class to increase the challenge and build strength
Not suitable for early postnatal or complete beginners
Nil impact and pelvic floor safe
Length 35 mins
July
Learn about scar tissue and the fascia layer in this month’s videos. Understand more about how it works, why it’s important to have freedom of movement, and recognise how limitation to your scar or fascial mobility might contribute to symptoms such as pain, incontinence, diastasis or lack of core control.
01 // Pilates for Abdominal Scars
Not suitable before at least 8 weeks recovery.
Not suitable if scar is still open, infected or sore
Length 35 mins
02 // Pilates for Fascial Mobility
Not suitable before 8 weeks recovery from any surgery
Not specific to scar recovery, will be really helpful for anyone who regularly finds themselves repeating the same postures or positions throughout the day.
03 // Abdominal Scars and connecting to your abdominal muscles (LIVE recording)
Not suitable before 8 weeks recovery from any surgery
Learn to improve your scar sensation, mobility and function to support better core connection in this guided workout. NOT suitable before at least 8 weeks recovery or if wound is open, still has scabs, has signs of infection or is raised, red or sore.
Length 36 mins
June
All of these workouts can be done as a stand-alone workout, but they will be particularly helpful to use alongside these other forms of exercise to support your recovery, avoid injury and improve your performance.
01 // Pilates to support weight training
Length 15 min
Suitable for all
02 // Pilates to support running
Length 24 min
Suitable for all
03 // Pilates to support cycling / spinning
Length 25 min
Suitable for all
04 // Pilates for Happiness! (Live class recording)
Length 35 min
Suitable for all
May : Mini-series
Use this mini-series to achieve different goals throughout this month. Each class is suitable for all levels, with modifications offered. Using some of the small Pilates equipment you will deepen your practice, challenge your strength and flexibility in new ways and use the stretching to soothe aches, pains and stiffness. You can combine sessions for a longer workout on your mat, or stick to short routines that fit more easily into a busy day.
01 // Morning Stretch
Length 14 min
02 // Resistance Strength Session
Length 22 min
03 // Movement with the small ball
Length 19 min
04 // Evening Flow
Length 21 min
05// Fiery Resistance: Live class recording
Length 37 min
Intermediate level challenge. Suitable for postnatal
April
01 // Cardio Core Circuit Class 1
Length 30 min
All low impact movements with further progression options
02 // Cardio Core Circuit Class 2
Length 27 min
All low impact movements with further progression options
03 // Cardio HIT Live Class Recording
Length 31 min
All low impact
March
01 // Back Mobility and Release
Length 22 min
Suitable for all, modifications offered
02 // Back Strengthening
Length 28 min
Not suitable for pregnancy
03 // Soothing Pilates for the Spine : Live class recording
Length 30 mins
Not suitable for Third Trimester Pregnancy
February
01 // Pelvic Floor Down-training, release & stretch
Length 32 min
This routine is designed to reduce tension in the pelvis, improve hip and lower back mobility and improve the mind-body connection between the pelvic floor muscles and your breath. Helpful for those suffering with pelvic / hip / back pain, incontinence or pelvic floor control issues, women's health conditions such as endometriosis, menopause or postnatal recovery.
02 // Pelvic Floor Up-training, strengthening & control
Length 22 min
This routine is suitable for re-engaging with your core and pelvic floor muscles to improve their strength, power, control and endurance through a series of different positions and movements. It will be especially useful for those struggling with pelvic floor weakness, postnatal recovery, menopause, weak core and incontinence. Be cautious of using this routine if you have been diagnosed with an overactive or tight pelvic floor, if you suffer with pelvic pain or if you have conditions such as endometriosis. If you find that activating your pelvic floor muscles causes pain, please seek an assessment with a pelvic health physiotherapist.
03 // Hips & Pelvis Mat Workout: Live Class Recording
Length: 35 min
A mat based workout aimed at improving mobility, strength and awareness of the hips and pelvis. Suitable for all levels, modifications offered.
January Challenge
01 // The Core Focus
Length 24 min
Level: Suitable for all with modifications offered. Not suitable for pregnancy.
02// The Upper Body Focus
Length: 20 min
Level: Suitable for all with modifications offered. Not suitable for pregnancy
03 // The Lower Body Focus
Length: 29 min
Level: Suitable for all with modifications offered. Not suitable for pregnancy
04 // Stretch
Length: 16 min
Level: Suitable for all
05 // Full Body Class
Length: 26 min
Level: Suitable for all with modifications offered
06 // Fiery Full Body (Live class recording)
Length 35 min
Level: Not suitable for pregnancy. Modifications offered throughout for all levels
October
Restore Your Core
Length: 33m
Level: Not Suitable for PregnancyThis mat workout will help you to connect deeply with your whole core system, using the breath, posture and abdominal and pelvic floor muscles to build a strong, functional core. For back pain, postnatal recovery & those looking to improve their Pilates practise
Ease Bloating & Menstrual Cramps
Length: 33m
Level: All Abilities
A gentle mat workout that will support you to move your body and utilise your breath to reduce the discomfort of bloating and cramping. Particularly during this phase of your menstrual cycle it is important to conserve your energy. This routine will leave you feeling calm, comfortable and relaxed.Monthly Live - Energising Full Body Flow 🔴
Length: 33m
Level: Not Suitable for PregnancyAn energising full body flow. Work on your posture by improving mobility and combining movement with strengthening exercises to target the core, pelvis and shoulders.
Modifications offered to suit all levels
Not suitable for pregnancy.
November
Core Progression Pilates
Length: 20m
Level: Not suitable for pregnancy or early postnatalTry this routine to advance your core strength and control. With new movements and poses, this workout is a full body flow to fire you up.
Length: 40m
Level: Not suitable for pregnancy. Modifications offered without band for beginners / early postnatal
Adding additional resistance to our workouts helps to build muscle & strengthen our bones.As women, we’re susceptible to changes in bone mass, and can lose up to 10% of our bone mass in the first 5 years after menopause. Improving bone mass at any stage of life can limit our risk of osteoporosis or broken bones.
Monthly Live - Power Pilates 🔴
Length: 33m
Level: Suitable for all levels, modifications offered throughout.This workout uses a resistance band to power up your moves. Challenging your strength & control while also playing with altering speed to give your Pilates practice a different feel
December
Rest & Restore Mindful Movement
Length: 30 mins
Level: suitable for all
Mat based workout to move gently and mindfully to bring your awareness back to your body & restore energy
Length: 24 mins
Level: suitable for all
Use this workout to aid digestion & ease bloating to reduce discomfort in the abdomen
Guided breath work & full body relaxation
Length: 16 mins
Level: suitable for all
Support yourself into restorative mode using breath work and deep relaxation techniques. Great for before sleep, but also at any time of day to reduce stress or tension.
Monthly Live - Gentle Restorative Pilates 🔴
Length: 35 mins
Level: Suitable for all
A cosy, gentle practice to soothe aches & pains and calm the mind.