A Breakdown of Pilates Intervals 7

pilates intervals 7

The Pure Energy GO Pilates Intervals range is perfect for instructors teaching mind body classes online, as the rest time between each interval gives you time to check the screen, give tips and cue the next exercise without losing the energy of the class.

Here we give you a complete breakdown of each protocol featured on Pilates Intervals 7, including the BPMs, running times, number of exercises and rounds and the work/rest times for each exercise in each round.

The music used in Pilates Intervals 7 is licence free, so you can use it for online content without the risk of being muted or taken down. For more information about that, click here.

If you have any further questions about the content of Pilates Intervals 7, visit our Facebook Group where nearly 3000 instructors are on hand to share their knowledge and tips!

Workout 1 – 30:15 Accumulator

BPM: 112 

Duration: 30:30

Choose 10 exercises. Each exercise is performed for 30 seconds, and each exercise block is followed by a 15-second rest.
Start with one exercise followed by a rest. Add an exercise each round so the duration between rests increases by 30 seconds each round.

This is repeated for 10 rounds.

For example:

  • Exercise 1 – (30s) – 15 seconds recovery
  • Exercise 1 / 2  (30:30s) – 15 seconds recovery
  • Exercise 1 / 2 / 3 – (30:30:30s) – 15 seconds recovery
  • Exercise 1 / 2 / 3 / 4 (30:30:30:30s) –  15 seconds recovery
  • Keep adding a 30-second exercise each round until reaching Exercise 10

Workout 3 – Tabata

BPM: 96 

Duration: 26:12

This workout consists of 8 exercises, each with 20 seconds work and 10 seconds recovery.

There’s a 30 second rest between each round.

This workout is repeated 6 times.

For example:

  • Exercise 1 – 20 seconds then 10 seconds recovery
  • Exercise 2 – 20 seconds then 10 seconds recovery
  • Exercise 3 – 20 seconds then 10 seconds recovery
  • Exercise 4 – 20 seconds then 10 seconds recovery
  • Exercise 5 – 20 seconds then 10 seconds recovery
  • Exercise 6 – 20 seconds then 10 seconds recovery
  • Exercise 7 – 20 seconds then 10 seconds recovery
  • Exercise 8 – 20 seconds then 10 seconds recovery
  • Rest for 30 seconds
  • Repeat x 6

Workout 2 – 5×30 Workout

BPM: 112 

Duration: 27:30

This workout consists of 5 exercises, each with 30 seconds work, then 30 seconds recovery at the end of the round.

This workout is repeated 9 times.

For example:

  • Exercise 1 – 30 seconds
  • Exercise 2 – 30 seconds 
  • Exercise 3 – 30 seconds 
  • Exercise 4 – 30 seconds 
  • Exercise 5 – 30 seconds 
  • Rest for 30 seconds
  • Repeat x 9

Workout 4 – 40:40:20

BPM: 96

Duration: 16:53

This workout consists of 40 seconds work of exercise 1, 40 seconds work of exercise 2, then 20 seconds rest. 

This is repeated 10 times.

For example:

  • Exercise 1 – 40 seconds
  • Exercise 2 – 40 seconds
  • Rest for 20 seconds
  • Repeat x 10

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