![Sara Program 3WeekCore&BodyConnectionChallenge ProgramHero HighRes_hero](https://images.ctfassets.net/0k812o62ndtw/2eg57L3FhOTZuADg8WYRpa/78cd3427ee179ae332cde89bd5392978/Sara_Program_3WeekCore_BodyConnectionChallenge_ProgramHero_HighRes.jpg?fm=webp)
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 TrainerProfile](https://images.ctfassets.net/0k812o62ndtw/10AFV0fh0eJrzCbh5jfUr8/bcdffa89a4c533a7168a1b2f4fe23d92/Sara_TrainerProfile.jpg?w=300&q=85&fm=webp)
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.
![This is the desc for Yogamat](https://images.ctfassets.net/0k812o62ndtw/5GBu9FRW5jdIq1qbdkKCSZ/1d890caaf126cb49792f876bedd298ca/yoga-mat-desktop.png?fm=webp)
Yoga Mat
![Towel or Slider](https://images.ctfassets.net/0k812o62ndtw/4MQeHSpACNgqZHnXrtMNap/1d15fa5ac53c89eef76b13d2eb2ff582/equipment-towelslider.png?fm=webp)
Towel or Slider
![Chair](https://images.ctfassets.net/0k812o62ndtw/6lhFDGi5QWutCsDs6i8Hxj/17d6bc73de9650b816d1fa361af44c29/Chair.png?fm=webp)
Chair
![This is the desc for dumbells](https://images.ctfassets.net/0k812o62ndtw/445aXMtUlDETR2JSYtFR0R/2f73d07347bf9ed820dfa8498f9eec79/dumbbells-desktop.png?fm=webp)
Dumbbells
![Resistance Band](https://images.ctfassets.net/0k812o62ndtw/1liqjGGivonoLND3Ny4WSQ/80ee4a3f90c19785d72fa71af3d3ce97/Resistance_Band.png?fm=webp)
Short Resistance Band