Boost your mat-based Pilates practice

Intermediate 4 weeks 3x/week
article rating 4.6/5 1017

A four-week programme to boost your Pilates practice.
The workouts all start with breathing exercises, the foundation of this sport that is popular the world over.

Week 1: We'll look at eight level 1 Pilates exercises together. For each workout, we'll focus on two of the six basic principles of Pilates.

Week 2: We'll do the exercises from week 1 at a level 2 intensity (intermediate) to push harder and get a stronger challenge. However, if you feel any pain at all, especially in your back, go back to the level 1 options.
Always be kind to yourself!

Week 3: This week includes new level 1 exercises combined with previous level 2 exercises to change up the workouts and continue learning the basics.

Week 4: We will go back over all the fundamentals but at a higher level of intensity for an even stronger workout!

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Week 1 - The six basic principles

The first week, we'll look at eight level 1 Pilates exercises together. For each workout, we'll focus on two of the six basic principles of Pilates to learn them bit by bit.

  • 01. Breathing & Centring (18')
  • 02. Concentration & Control (17')
  • 03. Precision & Flow (16')

Week 2 - We will deepen these six basic principles.

This week, we'll do the exercises from week 1 at a level 2 intensity (intermediate) to push harder and get a stronger challenge. However, if you feel any pain at all, especially in your back, go back to the level 1 options to stay safe and maintain the integrity of the position. The point of wellness is to be kind to yourself!

  • 04. Breath & Control (17')
  • 05. Concentration & Centring (17')
  • 06. Precision & Flow (16')

Week 3 - We will continue learning basic Pilates exercises.

Week 3 offers new exercises combined with previous exercises to change up the workout. Like before, we will start with level 1 to learn the basics, master the postures and continue working on precision in the positioning.

  • 07. Precision & Control (16')
  • 08. Breath & Concentration (17')
  • 09. Centring & Flow (17')

Week 4 - Reviewing the fundamentals

For week 4, we will go back over all the fundamentals but at a higher level of intensity for an even stronger workout!

  • 10. Centring & Precision (16')
  • 11. Breath & Flow (17')
  • 12. Control & Concentration (16')

Coach advice

"To make the most of your workout, pick a calm location, choose a comfortable outfit and either go barefoot or wear socks. Plan to have a mat to hand for comfort."
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