Beginner-Intermediate • Pilates • 3-Week Program

Core & Body Connection Challenge

This 3-week challenge program from Sara Colquhoun will help you fire up your core with challenging mat Pilates classes. This program is perfect for women who have a beginner to intermediate level of fitness and want a whole-body Pilates challenge they can do at home or in the gym, with a focus on increasing core strength.

Sara Colquhoun

I’m Sara Colquhoun, a certified Pilates instructor and the creator of Pilates with Sara. I’ve been teaching since 2004 and believe fitness and movement are empowering and the key to a healthier, happier life.

Designed for beginner to intermediate fitness levels
3-week challenge
4 Pilates sessions each week
15-35 minute sessions
Perfect for home or gym
Build core strength

Program Overview

Sara’s Core & Body Connection is a three-week core-focused program designed to help you feel strong and confident as you improve your core strength, balance, flexibility and posture.

Each week includes four Pilates sessions:

Core & Lower Body
Core & Upper Body
Dynamic Full Body & Core
Express Core (Optional)

Each session will take you 15-35 minutes to complete, including a variety of balance-based exercises to stabilise and strengthen your core whilst improving your flexibility and posture, as well as movements to target other areas of your body for a full-body challenge.

The optional 15-minute Express Core class can be completed for an extra challenge or to replace a full-length session on days when you’re short on time.

The program also includes two LISS (low-intensity steady state) cardio sessions and an optional HIIT (high-intensity interval training) cardio session to increase fitness, as well as a recovery stretching session to improve mobility and flexibility.

Equipment

What you’ll need

You can do Sara’s Core & Body Connection Challenge at home or in the gym - wherever you have enough space for a yoga mat and a few key pieces of equipment! If you don’t have access to dumbbells, you can substitute for household items of similar weight instead, like cans of food or bottles of water.