Swift Sculpt

Swift Sculpt

4 Seasons

A 4 week program designed to deliver total body definition in just 20 minutes a day.

Each week, you’ll move through 6 targeted Pilates classes, each with a different focus to ensure no muscle group goes untouched for full body results. This structure will allow you to tune into your body, note specific areas of strength or imbalance, and work to build your most sculpted, balanced body from top to toe.

Each week will follow this format:
Monday – Full Body
Tuesday – Core & Posture
Wednesday – Lower Back, Legs & Glutes
Thursday – Abs & Obliques
Friday – Upper Back, Arms & Shoulders
Saturday – REST
Sunday – Stretch & Mobility

Swift Sculpt is designed to carry you through the middle of the year with achievable daily movement – whether you’re travelling, on school holidays, or in regular routine and looking to stay consistent.

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Swift Sculpt

6 Episodes

  • Swift Full Body Sculpt
    21:54
    Swift Full Body Sculpt
    Episode 1

    Swift Full Body Sculpt

    Episode 1

    Level: build
    Equipment: PBB Weights
    Playlist: https://rb.gy/0qc5pq
    Workout: Get your blood pumping, energy boosted, and endorphins flowing as you swiftly sculpt your entire body from top to toe.

  • Core and Posture
    21:43
    Core and Posture
    Episode 2

    Core and Posture

    Episode 2

    Level: build
    Equipment: Pilates ball
    Playlist: https://rb.gy/0qc5pq
    Workout: A workout focussed on strengthening all the muscles in your core and posterior chain that support your posture.

  • Lying Down Legs 2
    18:54
    Lying Down Legs 2
    Episode 3

    Lying Down Legs 2

    Episode 3

    Level: build
    Equipment: PBB Band (optional)
    Playlist: https://shorturl.at/xeRUu
    Workout: Strengthen, lengthen and tone your glutes and legs, all from your back and side lying. You will focus on hamstrings, glutes, calves, outer and inner thighs.

  • Swift Abs 4
    19:11
    Swift Abs 4
    Episode 4

    Swift Abs 4

    Episode 4

    Level: build • hustle
    Equipment: None
    Playlist: https://shorturl.at/6CFrq
    Workout: Strengthen your abs, tone your waist, feel flexi and free in your lower back and hip flexors.

  • Toned Arms 7
    16:51
    Toned Arms 7
    Episode 5

    Toned Arms 7

    Episode 5

    Level: build
    Equipment: PBB Weights (optional)
    Playlist: https://rb.gy/24okhe
    Workout: Move through a full set of arm & shoulder exercises using a light set of wrist weights – anywhere between 500g to 2kg. Don't stop moving and enjoy the burn!

  • Saturday
    Saturday
    1.63 MB

    Saturday

    1.63 MB

  • Sunday Stretch
    20:03
    Sunday Stretch
    Episode 6

    Sunday Stretch

    Episode 6

    Level: gentle
    Equipment: None
    Playlist: https://rb.gy/l5wubz
    Workout: Unwind in your mind, soften in your body, and enjoy a Sunday stretch. This is a full body dynamic stretch that will open and mobilise your muscles and around your joints.

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