Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box | optional prop: light set of weights

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immed...

Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, ball

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exer...

Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, dowel

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exe...

Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, light set of weights

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By perfo...

Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises,...

Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, ball

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exer...

Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do...

Starting springs: 2 reds (heavy) + 1 blue (medium)
Prop: ball

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do ...

Starting springs: 2 reds (heavy) + 1 blue (medium)
Required props: sitting box
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. ...

Starting springs: 2 reds (heavy) + 1 blue (medium)
Required prop: light set of weights, sitting box
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you shou...

Starting springs: 2 reds (heavy) + 1 blue (medium)
Required props: ball and sitting box
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop imme...

Starting springs: 2 reds + 1 blue
Required prop: light set of weights, ball
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By ...

Starting springs: 2 reds + 1 blue
Required props: none
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exer...

Starting springs: 2 reds + 1 blue
Required prop: none
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exerc...

Starting springs: 2 reds + 1 blue
Required prop: sitting box
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing thes...

Starting springs: 2 reds + 1 blue
Required prop: sitting box
Optional props: light set of weights

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By...

Starting springs: 2 reds + 1 blue
Required prop: sitting box, ball
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performin...

Level: Beginner friendly
Starting springs: All springs
Required props: sitting box, ball
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop im...

Level: Beginner friendly
Starting springs: 2 reds + 1 blue
Required props: magic circle, yoga strap, scarf, etc. (something to help stretch the hamstrings)
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pai...

Level: Intermediate
Starting springs: 2 reds + 1 blue
Required props: none
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By p...

Level: Intermediate
Starting springs: 2 reds (heavier) or 1 red + 1 blue (lighter)
Reformer setup: headrest up
Required props: none
Optional props: none

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any ti...

Level: Advanced
Starting springs: 2 reds + 1 blue
Required prop: jump board
Option prop: ball

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By per...

Level: Intermediate
Starting springs: 2 reds + 1 blue
Required prop: jump board
Optional prop: light set of weights, ball

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you sho...

Starting springs: 2 reds + 1 blue
Required props: bosu
Optional props: none

Flow includes series that are not easily modifiable and require strong core control as well as a strong understanding of the reformer and Pilates principles in order to stay safe. It is assumed that you have extensive re...