Virtual Pilates Hub
Programmes and Pathways
A structured and more personalised journey through Virtual Pilates Hub designed to match your goals. Choose your programme or pathway and allow Sophie to lead the way.
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!
No. of classes: 10 Recommended days between classes: 2 Estimated time to complete: 1month
Essential Equipment: Mat and a set of dumbbells
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.
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. 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.
No. of classes: 22 Recommended days between classes: 1 - 3 Estimated time to complete: 1 to 3 months
Essential Equipment: Mat, chair
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
A complementary combination of Dance Fitness and Pilates Flow classes
Train like a dancer in this pathway which alternates between Dance Fitness and Pilates Flow classes to give the perfect blend of cardio, strength, mobility and flexibility.
No. of classes: 6 Recommended days between classes: 1 Estimated time to complete: 11 Days
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.