7 day programme

INTERMEDIATE 1#

  • monday 57 min HIIT with Temi. Stretch with Chiara.
  • tuesday 44 min Pilates with Chiara.
  • wednesday Rest day Rest day - do something just for you.
  • thursday 52 min Upper Body & Core with Amy.
  • friday 47 min Lower Body with Deena.
  • saturday Rest day Rest Day - do something just for you. You can swap Saturday and Sunday around if that works better for you.
  • sunday 48 min Pilates with Yasmin.
monday 57 min HIIT with Temi. Stretch with Chiara.
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HIIT : Traditional

A more traditional HIIT class. Six exercises, four blocks. Get your sweat on. If you are new to HIIT training this is a great place to start. The workout is not overly complicated and you get to move at a decent pace and learn at the same time. 

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Stretch : Bliss Out

A total body stretch from head to toe.  If you need to take some time out for you tune into this class and take the time. Stretching is a great way to bring your body back to homeostasis and regulate your adrenals. 

tuesday 44 min Pilates with Chiara.
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Contemporary Pilates : Challenge Your Core

This Contemporary Pilates workout uses the ring to advance your practice, deepen your connection and help you mobilise. This workout is a great total body flow challenging your core, stability and strength.  

wednesday Rest day Rest day - do something just for you.
  • Walk to work or take a long walk at lunch
  • Meditate
  • Read
  • Listen to a podcast
  • Have a bath in the evening
  • Chill
  • Have screen free time
thursday 52 min Upper Body & Core with Amy.
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ABF Fusion : Upper Body & Abs

A dynamic workout targeting the upper body and abs. If you have the time to give to yourself today this class is slightly longer but a great way to take time out for you. To understand what ABF fusion is, see class descriptions here.

friday 47 min Lower Body with Deena.
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PT at Home : Lower Body Session (Supersets)

A great lower body strength based workout with some cardio bursts. Deena loves to focus on recovery in order to get through each set effectively so don’t be afraid to push it, you will have a lot of recovery time. Three rounds, two exercises each (supersets)  done three times, with a finisher.

saturday Rest day Rest Day - do something just for you. You can swap Saturday and Sunday around if that works better for you.
  • Walk to work or take a long walk at lunch
  • Meditate
  • Read
  • Listen to a podcast
  • Have a bath in the evening
  • Chill
  • Have screen free time
sunday 48 min Pilates with Yasmin.
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Pilates Flow : Band & Glutes

A dynamic, fitness based Pilates flow class that works the whole body. Using the band to add resistance and help mobilise and deepen your abdominal connection. The class moves at a great pace and has some great exercises in there. Get ready for the burn.

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