6 Weeks Beginner | Intermediate Program
6-Week Full Body Program
Level: Beginner | Intermediate
Time: 30-45 Minutes
This program is great if you have not exercised for a while but are somewhat familiar with pilates or for practitioners who prefers light to medium intensity workouts with a sprinkle of some challenging moves. All workouts are slow and controlled flows with no cardio or heavy weights.
You will repeat the same routine for 6 weeks in order to increase muscle memory, strength, mobility, and endurance. Once finished, you can move on to any of the more advanced programs or weekly schedules.
CALENDAR: Below you can find your program calendar which you will follow for the next 6 weeks. You should be able to save this or print it if you'd like to keep it handy.
EQUIPMENT: For this program you will need the following list of equipment.
*For direct link to suggested brands for each piece of equipment, go to https://www.digital.vbmethod.com/welcome-information
•BENDER BALL(substitute: for throw pillow folded in half)
•3-5 LBS DUMBBELLS(substitute: 2 bottles of water)
•ANKLE WEIGHTS(skip if you don’t have)
•THERABAND(any long resistance band that stretches)
If you have any questions about any of the moves or the challenge, reach out directly via IG @vbfitlifestyle or email me at [email protected]
Don't forget to tag @vbfitlifestyle on IG so we can see you killing it!
*If you tend to get bored doing the same thing every week, check out our weekly schedule which changes every week.
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Mat Flow: Core Definition
Level: Beginner | Intermediate | Time: 29 minutes | Props: Ankle Weights
***This mat flow will work your abs, glutes, and back muscles to help you connect deeper with your core. It is perfect for practitioners of all levels and a great routine when looking for a shorter workout but wanting to ta...
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Posture: Back & Triceps
Level: Intermediate | Time: 19 minutes | Props: Long Resistance Band/Theraband
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Core Fundamentals
Level: Beginner | Intermediate | Time: 13 minutes | Props: Light Ankle Weights
*This workout is categorized as beginner but should be just as challenging for any level when done correctly. It sure had me shaking so if you're looking for a focused core routine that will bring you back to the basi...
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Mat Flow: Obliques and Glutes
Level: Beginner | Intermediate
Time: 34 minutes -
Pilates Arm Flow
Level: Beginner | Intermediate
Time: 14 minutes | Props: 2-5lbs dumbbells -
Core with Head Down
Level: Intermediate
Time: 11 minutes | Props: One 2-3lbs Dumbbell -
Inner Thigh Flow
Level: Beginner | Intermediate
Time: 16 minutes | Props: Bender Ball -
Ab Burn with the Bender Ball
Level: Intermediate
Time: 16 minutes | Props: Bender Ball