Pilates made easy, right in your own home

Flow, Core and Tone

Warm-up An Alignment based warm-up to prepare the body for workout. Pelvis, Abs, Shoulders, neck, head and feet

Standing Workout Sequence #1

  • Squat sequence using 2.5 lb hand weights (Parallel)
  • Releve
  • Arm sequence (Shoulders)
  • Fold/Core Sequence

Standing Workout Sequence #2

  • Small Squat
  • Squat without hips (in turnout)
  • Travel Squat with Arms

Pilates Floor Sequence

  • Abs with 2.5 lb hand weights
  • Watch Dog
  • Tuck
  • Windsheild Wipers

Cool Down/Stretch

  • Downward Dog
  • Lunge Stretch
  • Hamstring Stretch

What is Flow Core and Tone?
A barefoot free flowing body resistance workout moving away from the traditional weight training with minimal equipment. Bringing participants back to using their bodies for resistance with awareness and alignment of body through motion with an athletic approach. Expect a fusion of Dance Conditioning, Pilates, traditional conditioning moves with yoga and stretch.

Why people love this workout
People love this workout because get to workout barefooted to cool ambient house groove music while focusing on core muscles, body alignment with cardio (fat burning) toning, and flexibility in one. Also, because it bridges the gap between mind-body and group fitness. Sounds like a dancer's workout but our guys are leaving buckets of sweat all over the floor.


  • Balance and Coordination
  • Improved Body Awareness
  • Strong Core/Carriage
  • Strengthen the muscles of your feet
  • Flexibility

About Stella Sandoval
Stella Sandoval has over 17 years experience in the fitness industry as a group exercise instructor, fitness presenter, and group exercise director. Certified by The American College of Sports Medicine (ACSM), American Council on Exercise (ACE), and Aerobics and Fitness Association of America (AFAA), Stella has presented workshops and master classes at fitness conventions in Argentina, Spain, Mexico, and Ireland. She has also presented in the U.S. for Cardio Classic and Body Revival.

Stella is an exercise shoot consultant for Cooking Light Magazine, and has stared in her own set of videos;Cardio Caliente;Cardio Ball Fat Burning Workout for Guthey-Renker. She choreographed and staged the opening program of The 2001 Ms. Fitness USA competition held at the famous Hard Rock Cafe in Las Vegas. She is a featured instructor on several of Butter Fly Life Fitness Workout DVDs, and is the lead instructor for Dance off the Inches; Sizzling Salsa and 10-minute Solution;Fat Blasting Latin Dance Mix workout videos.

For more information or copy of the workout, you can email Stella at stella-sandoval@sbcglobal.net or visit www.stellasandoval.com

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