All Programmes

3 Week Beginners Programme

Flexibility, Strength & Tone

Welcome Everyone!


This 3 week Beginner programme will help you to strengthen and tone your entire body and increase flexibility in your back.
These three weeks of workouts are designed to balance out the body throughout the week and to fit around your schedule so you don’t feel stressed if you don’t have time.

Remember that the most important thing is to be consistent. On days you see a shorter workout and want to do more, just repeat the same workout twice, but my recommendation is to keep it simple as you want to end each week feeling strong and energised with results.
All the classes are based on dynamic Pilates to keep your body more mobile and functional.
After these three weeks, you will be ready to build a good online routine for yourself and to filter through the main library x level 1-2 and also to filter which x body part you want to work more.

Please start from the basic Pilates Principles and review the corrections at the bottom of the page, they are very helpful!

The props you need for these workouts are: foam roller, block, long band, ring, ball.

I am very happy to have you here and please join the Facebook group too to connect with other members and to share your wins.
You can email me for extra support & questions during these three weeks.
This is a beautiful first step towards a better, more energetic and younger YOU!
I look forward to connecting with you more,
Paola x

WEEK 1

START HERE:

Basic Pilates Principles- Flow
16:53
Favourite(3)

This short class is perfect if you are starting Pilates […]

DAY 1 – FULL BODY

Full Body (No props)
36:00
Favourite(2)

A Full Body Pilates Matwork with no equipment for you!  […]

DAY 2 – STRETCHING

Morning Ritual
11:00
Favourite(5)

DAY 3 – CORE

Beginner- ABS Workout with the band
22:00
Favourite(1)

This is a Dynamic Pilates class that flows from one […]

DAY 4 – UPPER BODY ONLY

Beginner Upper Body with band
11:00
Favourite(2)

A short workout with the band to work on your […]

Morning Ritual
11:00
Favourite(5)

DAY 5 – LOWER BODY

Beginner – Lower Body (no props)
22:00
Favourite(1)

A functional  Pilates that focuses on lower body more. This […]

DAY 6 – STRETCHING

Stretching with the ring
16:00
Favourite(0)

Lovely stretching flow that will elongate you from head to […]

DAY 7 – REST

REST & WALK

20 min

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WEEK 2

DAY 1 – FULL BODY WITH BAND

Full Body with the Band (level 1)
28:00
Favourite(1)

A sculpting and functional Dynamic Pilates workout suitable for beginners […]

DAY 2 – MOBILITY ROLLER

Foam Roller Core & Mobility
20:00
Favourite(1)

DAY 3 – CORE & MOBILITY

Pure Core Work & Back Mobility (with the ball)
18:00
Favourite(1)

This class focused on two things: your core & your […]

DAY 4 – UPPER BODY & LOWE BODY COMBO

Upper Body only – seated with Band
7:00
Favourite(0)

Pure arm workout with the long band. This class is […]

Side glutes (no props)
13:00
Favourite(0)

Short & effective class to work not only your side […]

DAY 5 – STRETCHING

Elongate, Stretch and Back Care (with the foam roller)
15:00
Favourite(5)

Enjoy this full body restorative class on the foam roller. […]

DAY 6 – FULL BODY

Full Body Flow with the Band
30:00
Favourite(4)

This Dynamic Beginner class works the entire body with traditional […]

DAY 7 – REST

REST & WALK

20 min

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WEEK 3

DAY 1 – FULL BODY

Beginner Full Body with the Band
NEW
29:00
Favourite(2)

Functional Full Body workout with the long band, to help […]

DAY 2 – MOBILITY

Foam Roller Core & Mobility
20:00
Favourite(1)

DAY 3 – CORE & MOBILITY

Core & Mobility
20:00
Favourite(3)

Work your core and stretch your body with this mobility […]

DAY 4 – FULL BODY

Full Body (No props)
36:00
Favourite(2)

A Full Body Pilates Matwork with no equipment for you!  […]

DAY 5 – LOWER BODY

Beginner – Lower Body (no props)
22:00
Favourite(1)

A functional  Pilates that focuses on lower body more. This […]

DAY 6 – FULL BODY

Grounding and Connecting – Full body Calm Flow (with Pilates ring)
20:17
Favourite(8)

Release tension and connect with your body in this Dynamic […]

DAY 7 – REST

REST & WALK

20 min

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Corrections & Tips

The Pilates Hundred
6:24
Favourite(1)

Let’s review the Hundred. I am going to explain the […]

Plank exercise- the right alignment
4:16
Favourite(0)

Let’s review the plank; the position of our hands, knees […]

The Double Leg Stretch Exercise
3:24
Favourite(0)

Let’s review the Double Leg Stretch exercise: the common mistakes […]

Obliques exercise
2:57
Favourite(0)

Let’s review the obliques exercise: what to do and how […]

How to prevent neck pain during flexion exercises (chest lift)
3:09
Favourite(0)

It’s normal to feel pain in the neck while performing […]

Side lying position during legs work
2:45
Favourite(0)

How to keep the alignment through the spine is important […]

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