8 Week Empowerment Plan
4 Seasons
Develop core awareness, postural strength and stability. The foundational weeks of our Plan are to set you up with good habits and teach you the tools for ongoing success.
-Step One: Choose a daily movement class from the list.
-Step Two: Do a class daily from the list along with your normal routine we encourage walking, cycling, swimming, and strength training too.
-Step Three: Swim in the ocean at least once a week, hydrate and eat nourishingly.
-Step Four: Practice the mobility classes before bedtime to assist in improving your sleep and downtime.
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15:54Episode 1Swiss Ball Flexibility Class
Episode 1
Full body stretch class suitable for general levels using the swiss ball. A great release and mobility class to add in to your weekly routine.
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19:38Episode 2Pilates Energizing Morning Flow
Episode 2
Get set for an energizing start to your day with this fantastic all over workout! Suitable for general to high fitness levels, this workout will make you feel strong, connected, challenged, toned and will definitely get our heart rate up too!
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19:32Episode 3Pilates Cardio Body
Episode 3
A great workout designed to get the heart rate up, body moving and sweat up! A full body Pilates class perfect to get your day started right.
Suitable for all fitness levels, just take at your own pace. -
15:24Episode 4Swiss Ball Strength ft Weights
Episode 4
Swiss ball class that starts to build the development of upper body strength and conditioning. This class is supportive but also challenging giving great focus on connection, coordination and postural awareness. The perfect class to begin your strength journey safely.
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Pilates Rehab - Hip Release with the mini stability ball
Episode 5
Using the 25cm stability ball this is a fantastic and quick way to loosen your hips and lower back.
This exercise sequence helps assist in lubricating the hip joints, increased mobility and allows freedom of movement in this area.
A great stretch series to add on to any of the other workouts to... -
21:59Episode 6Pilates Barre Sculpt Legs
Episode 6
The perfect Barre workout to shape, sculpt and tone the lower body. You will definitely feel a burn in those legs and also get your heart rate up! Add this one into your weekly repeat! Suitable for all fitness levels from beginners to advanced.
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12:30Episode 7
Pilates Daily Stretch Routine
Episode 7
A great daily stretching class to keep you mobile and pain free. Repeat this one regularly throughout your week for ultimate benefit. Enjoy!
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17:11Episode 8Pilates Stability Ball Core
Episode 8
A great stability ball workout designed to challenge your core from all angles! Suitable for general to high fitness level clients.
*Stability balls can now be purchased in studio too! -
Pilates Beginners Flexband Conditioning for the Upper Body
Episode 9
A fantastic class for beginners and all levels that helps to assist strength, stability and mobility of the upper body. A great class to really see and feel significant change in your posture and overall shape of your upper body.
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11:17Episode 10Swiss Ball Series: Core connection
Episode 10
A great core connection class to really target strengthening posture and overall body awareness. The swiss ball in this class assist the body with support whilst also providing a great challenge. Suitable for general to intermediate clients.
