Sara Program 3WeekCore&BodyConnectionChallenge ProgramHero HighRes_hero

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
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.


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

Yoga Mat

Towel or Slider

Towel or Slider



This is the desc for dumbells


Resistance Band

Short Resistance Band

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