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Strength, Stretch, and Restore

By Jennifer Pullman
20
workouts
4
WEEKs
High
Commitment

Start this Workout Plan
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DONE-FOR-YOU INSTRUCTIONS DELIVERED TO YOUR INBOX DAILY
STRAIGHT FROM YOUR COACH.
Included with workout plan
  • 28 days of guided programming
  • 20 workouts
  • Daily coaching sent directly to you
  • On-demand access from any device
  • Take workouts with you, offline
Equipment needed
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Yoga Mat
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Chair
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Resistance Band
Keywords
barre pilates yoga nutrition low impact mindful healthy recipes sculpt & tone stress-reducing dancer's body
About this workout plan
Are you new to exercise? Are you recovering from an injury. This workout plan will help you ease into exercise by helping you strengthen your body and stretch out the kinks! You will also receive nutrition tips and recipes from a registered dietitian/nutritionist with over 14 years of experience.
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Your coach
Jennifer Pullman

workout calendar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
work
Cardio Start 
31 min
work
Upper Body and Core Strength 
25 min
work
Burn Baby Burn 
29 min
rest
Hydration Importance 
work
Stretch and Restore 
24 min
work
Full Body Sculpt 
39 min
rest
What is healthy eating? 
work
Sweat Sexy 
30 min
work
Work that Booty!! 
34 min
work
Sexy Arms 
31 min
rest
You should eat carbohydrates! 
work
Pilates Flow 
34 min
work
Total Tone 
29 min
rest
Healthy Fats 
work
Cardio Start 
31 min
work
Upper Body and Core Strength 
25 min
work
Burn Baby Burn 
29 min
rest
Should you juice? 
work
Stretch and Restore 
24 min
work
Full Body Sculpt 
39 min
rest
Power of Protein 
work
Sweat Sexy 
30 min
work
Work that Booty!! 
34 min
work
Sexy Arms 
31 min
rest
Planning a healthy meal. 
work
Pilates Flow 
34 min
work
Total Tone 
29 min
rest
Mindful Eating 
Day 1  work Cardio Start  31 min
Day 2  work Upper Body and Core Stre...  25 min
Day 3  work Burn Baby Burn  29 min
Day 4  rest Hydration Importance
Day 5  work Stretch and Restore  24 min

workouts included in this plan

  • Flex Barre Cardio Infused
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    Cardio Barre
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    Chair
    300 - 350
    calories
    31
    minutes
    An innovative barre routine designed to make you sweat, this workout includes bursts of cardio to get your heart rate pumping between isometric work.
    day 1
  • Pilates Planks & Push Ups
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    25
    minutes
    Feel the burn in your arms & abs during this dynamic pilates workout.
    day 2
  • FlexPilates Lower Body
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
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    Towel
    225 - 275
    calories
    29
    minutes
    Combining lengthening and toning Pilates exercises with conditioning body weight and functional training using just a towel, this class will have you sweating & shaking while you sculpt muscles and build stamina.
    day 3
  • Beginner Flow
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    Beginner Yoga
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    125 - 175
    calories
    24
    minutes
    Though this workout is targeted for beginners, you can still get a lot out of this quick Broga flow session.
    day 5
  • Toning At the Barre
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    Barre
    Uis922ezquymsgffljim?cache=true
    Chair
    300 - 350
    calories
    39
    minutes
    Get ready to plie and releve with a toning session at the ballet barre.
    day 6
  • Burlesque & Strength
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    Lhdnnlvtrqofmb9csayv?cache=true
    Dance (Jazz)
    Uis922ezquymsgffljim?cache=true
    Chair
    175 - 225
    calories
    30
    minutes
    Focus on triceps, glutes, thighs and core; everything you need for a sexy body.
    day 8
  • Scoop & Squat
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    245 - 295
    calories
    34
    minutes
    Sculpt your abs, tone your legs and tighten your glutes with this energetic pilates class.
    day 9
  • FlexPilates Upper Body
    2qugck3safmjapwkqxww?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    250 - 300
    calories
    31
    minutes
    Using a theraband to simulate the resistance of a reformer machine, this high energy and form-focused Pilates workout focuses on the arms, abs and back.
    day 10
  • Cardio Pilates
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    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    275 - 325
    calories
    34
    minutes
    This fast-paced twist on traditional pilates will get your blood circulating as you develop lean muscle mass and a more flexible body.
    day 12
  • Total Body Toning
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    Uqkxq8a0trmgjbwjehqt?cache=true
    Body Weight Sculpting
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    29
    minutes
    Target the major muscle groups with exercises that become increasingly more difficult.
    day 13
  • Flex Barre Cardio Infused
    Ue1qelfirkkjb1vecs0e?cache=true
    Rjdqhsksshikfhuc2dws?cache=true
    Cardio Barre
    Uis922ezquymsgffljim?cache=true
    Chair
    300 - 350
    calories
    31
    minutes
    An innovative barre routine designed to make you sweat, this workout includes bursts of cardio to get your heart rate pumping between isometric work.
    day 15
  • Pilates Planks & Push Ups
    Nidgbbiteqkbb0f366es?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    25
    minutes
    Feel the burn in your arms & abs during this dynamic pilates workout.
    day 16
  • FlexPilates Lower Body
    Levkqxctcoss6ivgc5j9?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    9oooewq7sg6akywg6ww8?cache=true
    Towel
    225 - 275
    calories
    29
    minutes
    Combining lengthening and toning Pilates exercises with conditioning body weight and functional training using just a towel, this class will have you sweating & shaking while you sculpt muscles and build stamina.
    day 17
  • Beginner Flow
    Qqejastjtsahoqyn4wqh?cache=true
    Goupmaxdskyoi9hlys9u?cache=true
    Beginner Yoga
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    125 - 175
    calories
    24
    minutes
    Though this workout is targeted for beginners, you can still get a lot out of this quick Broga flow session.
    day 19
  • Toning At the Barre
    Ajgqugqzqsin1avqzq3k?cache=true
    7chltuwrsg6gtgmrevy7?cache=true
    Barre
    Uis922ezquymsgffljim?cache=true
    Chair
    300 - 350
    calories
    39
    minutes
    Get ready to plie and releve with a toning session at the ballet barre.
    day 20
  • Burlesque & Strength
    1cehhxqosgzpwwsxaada?cache=true
    Lhdnnlvtrqofmb9csayv?cache=true
    Dance (Jazz)
    Uis922ezquymsgffljim?cache=true
    Chair
    175 - 225
    calories
    30
    minutes
    Focus on triceps, glutes, thighs and core; everything you need for a sexy body.
    day 22
  • Scoop & Squat
    Kdmvp3prsgcjqhwk2kxd?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    245 - 295
    calories
    34
    minutes
    Sculpt your abs, tone your legs and tighten your glutes with this energetic pilates class.
    day 23
  • FlexPilates Upper Body
    2qugck3safmjapwkqxww?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Naxoae2qxgs55ndfsasa?cache=true
    Resistance Band
    250 - 300
    calories
    31
    minutes
    Using a theraband to simulate the resistance of a reformer machine, this high energy and form-focused Pilates workout focuses on the arms, abs and back.
    day 24
  • Cardio Pilates
    Npxhlfmqrdicz7z5o7fx?cache=true
    Aynzj9fvsuiixjido6yu?cache=true
    Pilates
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    275 - 325
    calories
    34
    minutes
    This fast-paced twist on traditional pilates will get your blood circulating as you develop lean muscle mass and a more flexible body.
    day 26
  • Total Body Toning
    Pbbcfuarmjbtkipqfigm?cache=true
    Uqkxq8a0trmgjbwjehqt?cache=true
    Body Weight Sculpting
    Zkllowear9o9uu32lw2u?cache=true
    Yoga Mat
    175 - 225
    calories
    29
    minutes
    Target the major muscle groups with exercises that become increasingly more difficult.
    day 27

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