Notes from Sophie: Work your way through the programme at your own pace, taking anything between 2 days and a week between classes. Not all the listed equipment is necessary, you could work your way through the programme using what you have at home.

Join me for this strength workout using a looped theraband or resistance band. A great workout to do when you don't have dumbbells handy. ----------------------------------------- All music from Epidemic Sound https://www.epidemicsound.com/playlist/r64tjo5ek3z6v9k0qohktnrq4d264vmc/

Grab a tea towel and join me for this Classic Mat Pilates class that will fire up different muscles, bring your attention to your posture and create more length and resistance within your body. All music from Epidemic Sound https://www.epidemicsound.com/playlist/ewj68it6xa5deyec4ykpxf29bbb3ow8x/

I know that many of you will have a Pilates softball at home that's sitting around not doing an awful lot! Well here is a quick workout using the softball to add resistance and interest to our mat Pilates exercises. *Tip - don't over inflate your ball, I find it's easier to use when it's 80% inflated, that way it's more malleable and flexible to use. ---------------------------------------------------- All music from Epidemic Sound https://www.epidemicsound.com/playlist/idm9igiezh0m11m1iatqlu8lel3jymcp/

This low impact leg strength workout targets and isolates muscles, working around the whole leg to develop balance and stability. This workout would be ideal for those looking to build strength in their lower body due to an injury or for a sport or activity like running. --------------------------------------------------------------------------------- All music from Epidemic Sound https://www.epidemicsound.com/playlist/r64tjo5ek3z6v9k0qohktnrq4d264vmc/

A session for those DOMS days, in other words when you're experiencing the delayed onset of muscle soreness usually 24-48 hours after an intense workout. This session would be perfect to do after an intense weights or cardio session, or maybe you've competed in an event. Grab a theraband or the tie from your dressing gown and help your body recover. -------------------------------------------------- All music from Epidemic Sound https://www.epidemicsound.com/playlist/39bu3g4hv5j8n3hbf03oxwz4mqjmxfj9/

Grab a tea towel and I'm going to show you how you can get a really great workout with one. 3 circuits - upper body, core and lower body. Enjoy! All music from Epidemic Sound https://www.epidemicsound.com/playlist/uk6ccwfskjaje96emq4eokfcthxxvynd