Virtual Pilates Hub
Programmes and Pathways
A structured and personalised journey through Virtual Pilates Hub designed to match your goals.
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Choose your programme or pathway and allow Sophie to lead the way.
30 Days. One Powerful Beginning
You choose equipment based pathway or no equipment below
“In 10 sessions, you’ll feel the difference. In 20, you’ll see the difference. And in 30, you’ll have a whole new body.”
— Joseph Pilates
This powerful quote inspired the creation of 30 Days to Fit—a 30-day Pilates and fitness journey designed to spark transformation through consistent, intelligent movement.
Over the next month, you’ll follow a carefully structured plan that gradually builds in intensity. Each workout is designed to challenge you just enough, while active rest days ensure you stay energised, balanced, and motivated—not burnt out.
I created this programme because so many people reach out saying, “I need to get fit—fast!” And while this course can absolutely be your kickstart, I want to encourage you to see it as just that: a beginning. A springboard into something deeper and more sustainable.
True fitness isn’t about quick fixes—it’s about longevity. It’s about building habits that support a strong, adaptable, and resilient body for life. I believe in training for the long haul—for vitality, confidence, and health as we age.
So let this be your spark. Move your body every day. Build a routine that feels good and fits your life. And most of all, enjoy taking ownership of your health and well-being.
You are strong. You are remarkable. You are ready.
Build and Maintain Bone Density with Pilates and Functional Strength Training
According to the Royal Osteoporosis Society, more than half of women and one in five men over the age of 50 will suffer fractures due to osteoporosis. However, these risks can be reduced through a balanced diet and regular physical activity. Weight-bearing, resistance, and impact exercises are especially effective in building stronger bones. Follow along with Sophie and take a proactive step toward improving your bone health.
No. of classes: 45 Recommended days between classes: 2 Estimated time to complete: 3 to 5 months
Essential Equipment: Mat, chair, t-towel, wall space
Optional Equipment: Set of dumbbells, Pilates magic circle, Pilates small soft ball, theraband/resistance band
Rev up your metabolism with a combination of cardio and strength training
Get ready to supercharge your fitness! By focusing on your cardiovascular fitness and muscular strength, you'll burn fat and build lean muscle. This powerful combination will rev up your metabolism and transform your body into an energetic and vibrant powerhouse! Join Sophie and let's crush this programme together!
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No. of classes: 10 Recommended days between classes: 2 Estimated time to complete: 1month
Essential Equipment: Mat and a set of dumbbells
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Flow your way to improved mobility
Discover freedom of movement with Body Unbound – a dynamic Pilates Flow program led by Sophie. Through flowing, energizing classes, you'll build strength, flexibility, and balance while reconnecting with your body. Each session is designed to nourish both body and mind, leaving you feeling empowered, centered, and truly unbound.
No. of classes: 14 Recommended days between classes: 0 Estimated time to complete: 2 weeks
Essential Equipment: Mat
Boxercise and Core
A combination of Boxercise and core strength workouts to release stress, boost endorphins and unleash the fit and fierce side of you.
A fantastic stress buster!
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No. of classes: 12 Recommended days between classes: 2 - 4 Estimated time to complete: 6 weeks
Essential Equipment: Mat
Let's Get Technical! - Great for those new to Pilates or anyone wanting a refresher
This Classic Mat Pilates program teaches the fundamentals of Pilates through a blend of classical and contemporary styles. A deep dive in to the Pilates method. Each session builds progressively, culminating in Joseph Pilates' original matwork.
You'll learn the Pilates principles, movement fundamentals, and basic anatomy and physiology to better understand and improve how your body moves. Great for those new to Pilates or anyone wanting a refresher.
No. of classes: 20 Recommended days between classes: 2-4 Estimated time to complete: 10 weeks
Essential Equipment: Mat
Move with rhythm. Flow with power.
Groove, Rhythm and Flow is a dynamic movement programme that blends high energy dance fitness, and more relaxed Pilates flow classes. Every class focuses on moving rhythmically, challenges your brain-body connection through learning new choreography and movement sequences, encourages you to learn seamless movement transitions and develops your co-ordination. An energizing experience that will boost your cardiovascular fitness whilst building grace and strength.
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No. of classes: 22 Recommended days between classes: 1 - 3 Estimated time to complete: 1 to 3 months
Essential Equipment: Mat, chair
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Sophie's Duality Method
Sophie's duality method is your ultimate mind-body experience - where high intensity, heart pumping cardio meets deeply restorative, nervous system-soothing Pilates. This transformative programme guides you through a powerful balance of sweat and stillness, helping you build strength and endurance, release stress and find harmony through contrast.
No. of classes: 28 Recommended days between classes: 0 - 3 Estimated time to complete: 1 - 3 months
Essential Equipment: Mat
Optional Equipment: cushion, blanket
Activate your powerhouses, elevate your posture, transform your life.
Uplift; Pilates for Posture is a specialized programme designed to realign your body and transform your biomechanics by building strength and mobility in all the right areas. The selection of mostly 1 hour long mat Pilates classes aim to restore natural balance through purposeful movement. Whether you spend hours at a desk or are looking to counteract everyday strain, this programme helps you stand taller, move better, and feel more confident in your body.
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No. of classes: 10 Recommended days between classes: 3-7 Estimated time to complete: 5 to 10 weeks
Turn your home in to a Pilates studio without the need for big, bulky, expensive equipment
While state-of-the-art Pilates studios often feature large, high-end machines like the Reformer, Cadillac, Wunda Chair, and Ladder Barrel, you don’t need access to these to experience the benefits. Smaller, more affordable pieces of Pilates equipment can provide similar resistance and biomechanical feedback. These compact tools have become increasingly popular and are widely available in sports stores and online. See below for essential equipment.
No. of classes: 19 Recommended days between classes: 2-7 Estimated time to complete: 6 to 19 weeks
Equipment: Pilates soft ball, theraband/resistance band, Pilates circle/Magic circle, large Pilates ball/Swiss ball, kitchen tea-towel, yoga block.
The Half Hour Club – Fit for Life, in Under 30 Minutes
Welcome to The Half Hour Club – the smarter way to get fit. This pathway is designed to cover all ground, targeting strength, cardiovascular fitness, mobility, flexibility, co-ordination, balance and so much more. With Sophie’s expert guidance, you'll see that fitness doesn’t have to mean hours at the gym. It’s about consistency, variety, and making movement a sustainable part of your day. Quick to start, easy to stick with – perfect for a busy lifestyle.
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No. of classes: 70 Recommended days between classes: 1-7 Estimated time to complete: 2 - 6 months
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Sculpt a strong, athletic body—no gym, no gear, just you.
Bare Strength is a mat-based Power Pilates program that fuses the best of bodyweight functional training, classical Pilates, and dynamic movement. Designed to build real strength from the inside out, every class targets core stability, balance, power, mobility, muscular strength and endurance. No equipment. Just pure, intelligent, body weight movement to help you move better, feel stronger, and get in the shape of your life—anytime, anywhere.
No. of classes: 19 Recommended days between classes: 2-7 Estimated time to complete: 6 to 19 weeks
Equipment: Just a mat
Decompress: Unwind Your Body, Calm Your Mind.
Decompress is a collection of nervous system soothing classes designed to restore balance through mindful movement, visualizations and guided meditations. Each session blends restorative stretches with guided relaxation, helping you release stress and reconnect with a sense of inner peace. Perfect for winding down or supporting recovery, Decompress is your sanctuary for slowing down and finding stillness.
No. of classes: 70 Recommended days between classes: 1-7 Estimated time to complete: 2 - 6 months
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Grace in Motion
En Pointe blends Ballet Fitness, Floor Barres, Standing Barres, Dance Cardio and Body Conditioning designed to build a dancer’s body. Whether you’re a former dancer, a fitness enthusiast, or new to ballet, En Pointe offers a graceful yet challenging path to strength, stamina, flexibility, balance, stability, co-ordination, rhythm and poise.
Each class is intelligently structured to support joint health, promote graceful athleticism, and cultivate mind-body connection. This is not just a workout—it’s a movement practice that honors artistry and precision, while delivering real results.
No. of classes: 16 Recommended days between classes: 2 - 6 Estimated time to complete: 2 - 4 months
Equipment: Chair
Kettlebell Foundations with Pilates Precision
A unique programme designed to teach the core fundamentals of kettlebell training while aligning with the biomechanical integrity of the Pilates method.
This program is ideal for beginners and experienced movers alike who want to build functional strength without compromising form. You’ll learn essential kettlebell techniques such as swings, cleans and presses, all guided through the lens of Pilates—focusing on breath, core control, alignment, and efficient movement patterns.
No. of classes: 10 Recommended days between classes: 2 - 6 Estimated time to complete: 5 - 10 weeks
Essential Equipment: At least one kettlebell
Gentle Movement for Restful Nights and Restored Mornings
Welcome to MoonFlow, a 6-week guided Pilates series designed to help you wind down, let go of tension, and prepare your body and mind for deep, restorative sleep. These calming evening sessions are tailored to support nervous system regulation, reduce muscular tightness, and cultivate a sense of peace—without ever leaving the comfort of your mat (or pajamas).
Each session gently blends slow, mindful Pilates with breathwork and somatic release techniques, allowing you to shift from the pace of the day into a state of ease and surrender. Perfect for all levels, MoonFlow is especially beneficial if you struggle with sleep, experience anxiety in the evenings, or simply crave a nurturing nighttime ritual.
No. of classes: 6 Recommended days between classes: 6 Estimated time to complete: 6 weeks
Equipment: Mat Optional Equipment: Blanket, Cushions, Candles
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Revive . Refocus . Rise
Ready to revive your routine in just 6 weeks?
This 6 week results-driven Bootcamp is designed to build strength and endurance and re-energise your workouts, all from home. One class a week, six weeks of progress.
This is for you if you’re feeling stuck, stale, or just need structure.
No equipment. Just movement that works.