Mat Flows
In this section you will find some of our signature mat flows focused on slow controlled moves.
All of the workouts in this section will cover multiple body parts and are essentially a translation of the pilates equipment on the mat.
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Full Body Mat Flow 08/22/23
VB METHOD LIVE CLASS RECORDING- 08/22/23 | Time: 54 minutes | Props: Ankle Weights, 3-5lbs Dumbbells, Resistance Band, Bender Ball
Playlist: https://open.spotify.com/playlist/5WiEmeENhuTLhKDHfUIrAk?si=775024ce135a4a2e
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Full Body Mat Flow 2.0
Level: Intermediate | Time: 36 minutes | Props: Pilates Bender, Ankle Band(for advanced) and Ankle Weights(for beginner/intermediate level)
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Full Body Mat Flow with Bender Ball
Level: Intermediate + | Time: 43 minutes | Props: Bender Ball
This full body routine focuses on the pelvic floor to help maximize your connection with the low belly. As always, remember you can progress or regress depending on your level.
Location: Costa Rica
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Full Body Mat Flow 08/29/23
VB METHOD LIVE CLASS RECORDING- 08/29/23 | Time: 47 minutes | Props: 5-15lbs Dumbbells, Resistance Band, 1-3lbs Ankle Weights
Playlist: https://open.spotify.com/playlist/3gphJUL8fPqh8r5S6mh3Ar?si=f40db18bb3ce40bf
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Lower Body Mat Flow
Level: Intermediate | Advanced | Time: 34 minutes | Props: Pilates Bender Ball, Ankle Band(can swap for Hip Booty Band or Ankle Weights)
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Full Body Mat Flow: Love Handle Focus 06/08/23
LIVE CLASS
Level: Intermediate | Advanced | Time: 50 minutes | Props: Resistance Band, Ankle Weights, Pilates Ball*This is a full body workout with an extra emphasis on back obliques(love handles) and high booty.
Playlist: https://open.spotify.com/playlist/1lBewkhzJHhB2nX0WLGYba?si=5dc3be5a97...
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Mat Flow with Bands
Level: Intermediate | Advanced | Time: 35 minutes | Props: 3-10lbs Dumbbells, Resistance Band, Ankle Band
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Lengthening Mat Flow 3.0
Level: Beginner | Intermediate | Time: 32 minutes | Props: 3-5lbs Dumbbells, Resistance Band, Pilates Bender Ball
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Sculpting Mat Flow 4.0
Level: Intermediate | Time: 34 minutes | Props: 3-10lbs Dumbbells, Pilates Ball, Ankle Weights
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Full Body Mat Flow: Ribcage Placement
Level: Beginner | Time: 44 minutes
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30 Minute Sculpting Mat Flow
Level: Intermediate | Time: 31 minutes | Props: Pilates Bender Ball, Resistance Band, 3-5lbs Dumbbells, Light Ankle Weights
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Lengthening Mat Flow 2.0
Level: Intermediate | Advanced | Time: 35 minutes | Props: Ankle Weights, 3-10lbs Dumbbells
*This workout is all about elongating your muscles as you work them. It's the perfect full body routine in under 40 mins for days when you're in a bit of a rush but want to get a full body workout that le...
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30 Minute Full Body Mat Flow
Level: Advanced | Time: 31 minutes | Props: 3-10lbs Dumbbells, Ankle Weights, Resistance Band
*This workout works the hip flexors and quads so if you tend to be tight in these, make sure you stretch them before and skip the ankle weights.
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Inner Thighs + Core Flow
Level: Intermediate | Time: 29 minutes | Props: Bender Ball
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Full Body Blast
Level: Beginner | Time: 46 minutes
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Full Body Mat Flow: Pelvic Stability
Level: Beginner | Time: 41 minutes
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Full Body Functional Flow
Level: Intermediate | Advanced | Time: 42 minutes | Props: 3-8lbs Dumbbells, Glider
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Lower Body + Core Flow
Level: Beginner | Time: 49 minutes
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Upper Body Mat Flow: Shoulder Stability
Level: Beginner | Time: 35 minutes
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Full Body Mat Flow
Level: Intermediate
Time: 52 minutes | Props: 3-5lbs Dumbbells, Ankle Band -
Sculpting Mat Flow 2.0
Level: Intermediate | Time: 38 minutes | Props: Bender Ball, Ankle Weights, Resistance Band
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Full Body Flow with Ankle Band
Level: Intermediate | Advanced | Time: 45 minutes | Props: Ankle Band, 3-8lbs Dumbbells
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Sculpting Mat Flow 3.0
Level: Intermediate | Time: 37 minutes | Props: Latex Resistance Band, Bender Ball, Resistance Band(Hip Booty Band)
***This signature flow is perfect if you're looking for a full body routine while putting more emphasis on arms and abs. Ideal for days when you want to feel all your muscles witho...
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Thighs & Low Abs
Level: Intermediate
Time: 38 minutes | Props: Ankle Band
