Category: Movement

Challenge, Movement

LAZY GIRL CHALLENGE

Minimal input, maximum results.

We have you covered this holiday season with 14 days of 20-minute workouts you can do with your eyes closed. Join me on the mat (on your back) for our top 10 horizontal workouts. 

Make the final days of 2023 count to keep looking, feeling and doing your best.

In partnership with MECCA COSMETICA, the first 50 new 12-month subscription sign ups to Fluidform at Home will receive the ultimate holiday pack. Includes a MECCA COSMETICA To Save Face SPF50+ Superscreen + limited edition Fluidform Signature Tote Bag & Dad Cap in Tangerine.

*New sign ups only. Available on 12-month subscriptions. Offer only available to Australia and New Zealand customers. ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE. Sunscreen is only one form of sun protection. Avoid prolonged sun exposure and reapply as directed.

Offer available to Australia and New Zealand customers.

SIGN UP NOW

HOW DO I JOIN?

Now you know what to expect from this challenge, are you ready to commit and achieve real results?

It’s time to sign up. 

The Lazy Girl challenge is available to all Fluidform members, launching on your Dashboard on December 11th. Sign up to a 12-month subscription via the Fluidform to receive your FREE equipment pack shipped WORLDWIDE.

Download the Fluidform app to unlock exclusive app features and access your daily workouts and recipes in one convenient location. 

Once you get started, the Challenge will move to your Current Workout to continue at your own pace. Look out for emails from Kee, guiding you through each stage of the challenge.

FLUIDFORM AT HOME

WHAT DOES THIS CHALLENGE INVOLVE?

  • 14-day calendar of daily horizontal workouts you could do with your eyes closed.
  • Ongoing guidance to support your personal goals.

We recommend embarking on this challenge in conjunction with a Fluidform meal plan to optimise your results. Each of our seasonal meal plans are designed as a guide, to recommend balanced and healthy recipes. Please customise the meal plan to meet your nutritional and dietary requirements.

WHAT WILL I RECEIVE?

  • 14-day workout calendar.
  • Ongoing support and guidance from our team of qualified senior instructors.
  • Access to our global community in our private Facebook group.

PLUS all new 12-month subscriptions will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home.

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

  • Access to over 300 workouts, 100+ challenges, balanced recipes and seasonal meal plans.
  • A Personalised Program, designed by Kirsten King, based on your individual needs and goals.
  • Recommended workouts and challenges targeting you and your body. 
  • Support from our team of qualified senior instructors. 
  • Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
  • Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

Download our FREE app on the App Store or Google Play to unlock exclusive app features and access all your favourite workouts, challenges, recipes and meal plans in one convenient place.

HOW DO I PREPARE FOR THIS CHALLENGE?

Sign up to Fluidform at Home to gain access to the challenge launching December 11th.

Start by creating a routine. Set aside time each day to move your body. This is your own time to reset, connect your body and mind and feel amazing.

Create a space to move. Whether this is in your bedroom, the lounge room or outside, find a space you feel most comfortable. Roll out your mat and start moving.

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

  • Fluidform equipment pack (contains a small Pilates ball, set of resistance bands and pair of discs)
  • Hand weights
  • Ankle weights (optional)
  • Swiss ball
  • Theraband

Your Fluidform equipment pack is shipped FREE to all new 12-month subscription members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio.

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch!Email us on ffah@fluidform.com.au

SIGN UP NOW

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WHY EVERY WORKOUT SHOULD INCLUDE THE BIG 3

All types of exercise are equal, but some are more equal than others. There are benefits to all forms of exercise, but when your workouts combine the big 3 – the results are unmatched.

What are the big 3?

When we talk about the big 3 – we are referring to form, strength and speed. Correcting and perfecting your form is essential for muscle activation. Once your muscles are awake, we apply layering techniques, bodyweight holds, resistance and repetition, to fatigue, strengthen and tone your muscles. When we combine this with fast-paced, high intensity sequences, you burn calories and energy to tone and tighten your body. 

Why is it important?

Not all workouts require a balanced combination of all three, but when our workout routine incorporates elements of each, we are able to achieve strong, toned muscles while boosting our energy and rediscovering our confidence. 

How do we incorporate them into each workout?

FORM – start your workouts with a warm-up to wake up the muscles and get the blood flowing. Your muscles need to be awake and activate before you start to move. Fluidform is unique in that your muscles start working from the moment you step onto the mat. Start with low-intensity, high repetition sequences to get the muscles firing. Focus on the key components of your form:

  • Are you maintaining a neutral spine?
  • Can you feel your core connect?
  • Are your shoulders back and chest open?
  • Is there even weight across all 10 toes of fingers?

STRENGTH – now it’s time to increase your repetitions, layer your exercises with small equipment, add resistance, holds and pulses to fatigue your muscles. Here are some ways to integrate strength training into your workouts.

  • Add ankle weights or wrist weights to increase the intensity
  • Play with different resistance bands to progress or regress the movements
  • Count five layers to each exercise, try this one!

Layered chest lifts over the ball. 

This exercise sequence will activate your lower and upper abdominal muscles, switch on your obliques and fatigue your muscles to strengthen and tone your entire core.

  1. Chest lifts over the ball with two bent knees (10 x reps)
  2. Chest lifts over the ball with one long leg (both sides, 10 x reps)
  3. Repeat with rotations to your bent knee (both sides, 10 x reps)
  4. Repeat with rotations to your bent knee, lifting your long leg with your chest (both sides, 10 x reps)
  5. Repeat steps 4 and 5, adding 10 pulses in the top range to finish (both sides, 10 x reps)

SPEED – when our muscles are on and strong, it’s time to increase your heart rate to boost and burn your energy. This is the final stage in the transformation process. The combination of strength and speed are equally important to build muscle mass and burn energy, to boost your metabolism. Here are some ways to integrate speed into your workouts.

  • Double the pace and number of your repetitions
  • Start and finish each workout with 5 minutes of skipping
  • Integrate boxing, fast walking, jogging or skipping twice a week
  • Use discs to increase the speed of your mountain climbers 
  • Use a barre to increase the speed of your pulses 

Now put this to practise with this 20-minute, total body workout which combines form, strength and speed to transform your body. 

Total Body Combo 5

Total Body Speed 1

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BOXING FOR MENTAL HEALTH

Boxing is the mental-health workout you didn’t know you needed.

Are you struggling to find a type of cardio you love? A workout which leaves you feeling BETTER then when you first walked through the workout studio or pressed play on the online video?

Look no further than boxing. Boxing will boost endorphins, get your heart rate pumping and help clear yourself of stressors or anxieties – all while burning energy and building strength to tone your body.

Cardiovascular exercise has been clinically proven to improve mental health conditions such as depression and anxiety.

Boxing allows you to leave the stress and anxiety of everyday life at the door, and requires concentration on your sequences, movements and rhythm. Boxing will stimulate your endorphins and create a long lasting and sustainable feel-good effect on the body and mind.

We all know the physical benefits of incorporating cardio into your routine 2-3 times a week, however traditional forms such as running are not for everyone. Boxing gives you that mental boost without getting on a treadmill or track. Heard of the runners high? Boxing has the same effect, without going for a run.

Ready to give boxing a go?

Try this upper body boxing workout to reap the physical and mental benefits.

Upper Body Boxing

Better yet, join the Fluidform Your Body 3.0 challenge with NEW boxing workouts to transform your body and mind.

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The importance of working your core in *all* planes of movement

To strengthen, tone and transform our core, it is essential to work our muscles in all directions and positions from chest lifts and side overs to 4-point kneeling and planks. This is the key to achieving a defined core.

Why is it important to work our core in all planes of movement?

Our abdominal muscles support and protect our spine and organs. Bodily movements come from our abdomen and torso. Functional abdominal muscles support our respiratory system and breathing. The different movements which come from our core include flexion and extension (bending over or reaching up), rotation and lateral flexion (sideways) – sometimes multiple directions at the one time. When our abdominal muscles are connected, strong and functional – they support and protect our spine through each plane of movement. One of the most important functions of our core is supporting our spine and entire body in our neutral position. This is the ideal position for the body, following the natural curve of the neck, spine and pelvis, from our head to our toes. 

What happens when we don’t?

When we limit our abdominal exercises within the same planes of movement, we start to see imbalances in the body which leads to pain, discomfort and injury. We build tone in specific areas and neglect other muscles, creating uneven strength and tone. 

What are the benefits of each position? 

We spend most of our lives moving through upright positions. We work our abdominals on the ground or various side lying, planking and standing positions to work against gravity – deeping the abdominal connection and strengthening these muscles. We integrate movements with layered sequences, stabilising holds and small equipment – creating deeper activation through the abdominals.

Chest lifts:

  • Using a small Pilates ball adds extension to support our spinal flexion. The increased range of movement works the abdominal muscles through their full and functional range. We are targeting the deepest abdominal layers (transverse abdominis, internal obliques and the rectus abdominis).
  • We add rotation to challenge our obliques and include our external obliques, which supports twisting movements in day to day life.
  • Integrating various leg movements and positions further challenges the stabilising muscles in and around your core.

Side planks:

  • Target your obliques by focusing on the relationship between the hips, arms and obliques.  
  • Challenges your coordination.

Supine (laying on your back) hips on ball:

  • Creates instability through your pelvis, requiring deep activation and control.
  • The addition of extending your legs challenges your coordination to support the weight of the extended leg.

4pt kneeling:

  • Challenges your abdominals against gravity and supports and stabilises your spine in the 
  • Adding leg extensions creates imbalance which requires deeper abdominal connection.

Plank: 

  • A progression on the 4pt kneeling position. 
  • This is a total body move which requires every muscle in the body to connect and activate in order to support the position of the body, hold and stabilise. 

Now you know the importance of working your abdominals in different positions, and the benefits of each position, try this 20-minute ab workout which brings every position together to strengthen, tone and transform your core.

Mini Abs 31

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HIGH INTENSITY vs HIGH IMPACT

High intensity training is a form of cardio which causes our heart rate to spike through short bursts of exercise. This can be anything from running a marathon to sprints, mountain climbers and everything in between.

Sound daunting? 

The good news is – you can achieve the positive effects of cardio on your cardiovascular health, mood and muscle endurance, without necessarily going for a run. The difference lies in the impact.

Fluidform integrates low-impact, high repetition exercises with layering techniques to effectively drive your heart rate, without impacting or placing stress on your joints. Low impact movements typically require your bodyweight strength, working through a more controlled sequence which maximises muscle time under tension. This promotes muscular development and endurance, without causing wear and tear. Not only is your risk of injuries low, you are promoting muscle recovery, improving your cardiovascular health, sleep and elevating your mood.

This specific combination of low-impact, high-intensity training fatigues your muscles while burning energy, to strengthen, lengthen and tone your body. 

The bottom line?

All variations of high and low intensity and impact can have positive effects on the mind and body. Low intensity workouts are a form of active recovery, which can elevate your mood and improve your quality of sleep. High impact workouts promote strong bones and improve your coordination.

It’s important to know what if one variation does not resonate with you, there are often alternative ways of achieving similar results.

My favourite types of low-impact, high-intensity workouts?

  • Barre workouts are a great way to spike your heart rate. The barre is there to support you, to minimise strain of the joints while enjoying a fast-paced, high repetition workout. Try this workout>
  • Boxing with 1kg hand weights or your body weight will quickly spike your heart rate without stress on your joints. Try this workout>
  • Targeted mini bodyweight workouts which elevate your heart rate, while working through controlled movements to balance and strengthen the body. Try this 5-minute cardio workout>

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Overcoming trauma & returning to movement

It’s no secret that exercise can have a significant impact on our mental health and emotional wellbeing. Post-pandemic, the world actually wants to feel better, rather than look a certain way. Standing taller, looking strong, toned and even younger are just a by-product of moving with purpose and control, in a more prescriptive way. Exercise and specifically Pilates has the ability to rebalance not just the body but our minds. 

When we talk about the mind-body connection, we are referring to the link between our emotions and feelings, and our ability to control this. From a physical perspective, effective exercise works to release our feel-good hormones, developing an overall sense of motivation, confidence and empowerment. Emotionally – exercise requires deep concentration and coordination, which strengthens our mind-body connection to help manage our emotions and feelings of stress. Rediscovering this mind-body connection and practising consistent, considered movement, not only helps to improve our happiness, but improves our ability to manage our emotions during times of stress and grief. Movement has gone beyond the prism of exercise – it’s a form of medicine.

  1. Breathing

At Fluidform, we connect breathing techniques with controlled, targeted movements which require deep concentration and muscle activation. We use our inhale to prepare for each movement, and our exhale to move, which can be highly meditative and stress-relieving. When you allow yourself to consider your breath and move mindfully, you are releasing endorphins (positive hormones) and reducing cortisol (stress hormones). 

  1. Low impact, high intensity

This moving meditation (breathwork) combined with layered sequences, high-repetitions and small equipment effectively activates our muscles, challenges our stability, drives our heart rate and gets the blood pumping around the body. Just 20 minutes of Pilates every day has this multifunctional effect to leave you feeling both energised and grounded. When practised consistently, we are entering this state of deep connection, realignment and balance. In this state, we have the ability to manage our emotional response to feelings or grief, stress and sadness and allow our bodies to heal.When we commit to the process of Pilates, practise daily and improve our technique, form and performance, we can experience an overwhelming sense of growth – physical strength and mental empowerment.

Returning to movement

When we experience trauma, illness or hardship, the period of returning to movement can be daunting. It’s important to take your time, everyone’s recovery will look and feel different. Allow your body the opportunity to heal and when you feel ready, Fluidform can offer a safe space of both mental and physical recovery.

What should you focus on?

  1. Breathing – to calm and recentre the body, and reposition your ribcage and spine
  2. Stretching – to find alignment in the body and reduce any tightness or tension
  3. Strengthen your hips, back and rebuilding your core. When we experience stress and trauma, we often store this stress in the body and begin to feel it in our hips, neck, back and core.

What should you avoid?

  1. Anything that doesn’t feel right, it usually means you are not ready.
  2. Avoid any movements which overexert your energy or strength to feel pain. You want to harness your energy and put it towards rebuilding your physical and mental strength, not punishing your body.

Best place to start?

  1. Returning to movement can be challenging. Find a friend to do it with you. Finish your workout with a coffee to celebrate the small wins.
  2. Start with the fundamentals to regain your strength and awareness of the body and muscles.
  3. Find an instructor or teacher you trust and respect.

Start with these workouts. Take them outside, breathe in the fresh air or ask a friend to join you. Embrace how the movements make you feel.

  1. Breathwork 1
  2. Mini Barre 11
  3. Magic Circle 5

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into Fluidform.

Have a question about Fluidform? Get in touch! Email us on ffah@fluidform.com.au

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TONE & TIGHTEN CHALLENGE

TONE & TIGHTEN in 21 days.

The TONE & TIGHTEN challenge will introduce 10 new workouts and 16 new recipes for a total body transformation. Experience 21 days of daily workouts and recipes to reignite your metabolism and tone every inch of your body.

The TONE & TIGHTEN challenge will combine dynamic Fluidform workouts with brand new sequences, stretching, relaxation and a mix of small equipment to strengthen your deepest muscles, realign your posture and tone your body.

By the end of this challenge, you will have worked every muscle in your body to stand taller, feel more balanced and move with confidence. 

SIGN UP NOW

HOW DO I JOIN?

Now you know what to expect from this challenge, are you ready to transform your body and achieve your goals? It’s time to sign up. 

TONE & TIGHTEN is available to all Fluidform members, launching on your Dashboard on July 3rd. Sign up to Fluidform today to receive your FREE equipment pack shipped WORLDWIDE.

Once you get started, the Challenge will move to your Current Workout to continue at your own pace. Look out for emails from Kee, guiding you through each stage of the challenge.

SIGN UP NOW

WHAT DOES THIS CHALLENGE INVOLVE?

TONE & TIGHTEN introduces 10 brand new workouts combining dynamic Fluidform workouts with stretch and relaxation series for a total transformation of the body and mind. You will need your equipment pack, swiss ball, magic circle, theraband, ankle weights and hand weights. You will experience unique sequences and equipment combinations to not only strengthen your muscles but challenge your mind. This challenge will test your focus, coordination and motivation to stay with me, till the end.

Support your movement challenge with a 21-day TONE & TIGHTEN meal plan. Our meal plan introduces 16 new recipes to Fluidform Nutrition, including daily breakfast, lunch, dinner and snack recipes. Our recipes are designed to be simple and customisable, while introducing you to a range of healthy ingredients and inspiring meals to feel satisfied and energised. When it comes to your health, movement and nutrition go hand in hand. We recommend embarking on both our movement and nutrition challenge for the best results.

You will receive a 21-day movement calendar with daily workouts, keeping you motivated and holding you accountable to move. You will receive a 21-day meal plan with daily breakfast, lunch, dinner and snack recipes. Please note, this meal plan is designed to inspire you and guide you to make balanced and healthy choices. Please listen to your body, and adjust the meals according to your dietary needs.

WHAT WILL I RECEIVE?

  • 21-day workout calendar. This challenge is suitable for Beginners to Advanced with the opportunity to choose your own level.
  • 21-day meal plan and weekly shopping list, to take the hassle out of eating well. 
  • Ongoing support and guidance from our team of qualified senior instructors.
  • Access to our global community in our private Facebook group.

PLUS as a Fluidform member you will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home. 

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

  • Access to over 250 workouts, 100+ challenges, balanced recipes and seasonal meal plans.
  • A Personalised Program, designed by Kirsten King, based on your individual needs and goals.
  • Recommended workouts and challenges targeting you and your body. 
  • Support from our team of qualified senior instructors. 
  • Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
  • Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

HOW DO I PREPARE FOR THIS CHALLENGE?

Sign up to Fluidform to gain access to the challenge.

Start by creating a routine. Set aside time each day to move your body. This is your own time to reset, connect your body and mind and feel amazing.

Create a space to move. Whether this is in your bedroom, the lounge room or outside, find a space you feel most comfortable. Roll out your mat and start moving. 

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

  • Fluidform equipment pack (contains a small Pilates ball, set of resistance bands and pair of discs)
  • Hand weights
  • Ankle weights (optional)
  • Swiss ball
  • Theraband

Your Fluidform equipment pack is shipped FREE to all members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio. 

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch!Email us on ffah@fluidform.com.au

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FLUIDFORM FOR SURFING

You may not know it, but Pilates and Surfing are a match made in heaven. Complementing each other, incorporating Pilates into your workout routine will improve your strength,stability, flexibility and mindfulness while in and out of the water. 

Your core is one of the most important and crucial aspects of surfing. Core strength will provide balance and stability while on the board which in turn helps with power and precision on the waves. Core strength will also help prevent injury, especially in your lower back. 

Fluidform focuses deeply on core engagement. The Fluidform method was created with your core being central to every movement. As your core is constantly engaged, our practice will provide a strengthening core workout every single time, no matter the exercise. 

Shoulder and arm strength is key to progress in surfing. Consistent Pilates will build shoulder strength and stability, allowing you to stabilise your body against the resistance of the water and paddle with ease. Flexibility is increased, allowing your body to be smoother and more agile in the water. 

Fluidform’s method will provide surfers with the strength and stability to elevate their surfing performance and develop a deeper mind-body connection, engaging and utilising the power of breath. Fluidform At Home gives anybody the opportunity to practice Pilates daily, with hundreds of videos to choose from, Fluidform At Home gives you the opportunity to strengthen your mind and body, anywhere, anytime. 

It is imperative to stretch pre and post surf. Stretching is one of the most underrated ways to improve athletic performance. Stretching your body before and after will prepare the muscles and prevent injury. 

Next time you hit the waves try some of our favourite pre and post surf stretches. We promise you, it makes a huge difference!

3 x pre-surf stretches

  • Plank to Pike 

This Active stretch is a total body move which activates all muscles and stretches the back of legs. Elevate this stretch by peddling out your feet, creating a deeper hamstring stretch. Activating your core and shoulders, this stretch will help prepare and loosen the body. 

  • Thread the needle 

This active stretch will release any spinal tension and work on opening up the chest, back,neck and shoulders. Loosening up your spinal tension will alleviate any pressure built up in the body, helping prevent injury. 

  • Hip flexor stretch with arm lift and extension through spine. 

This active stretch will open the front of the hips and body. This stretch will feel particularly good for those with tight hip flexors, allowing the body to loosen and go into a more comfortable state. The added arm lift will help loosen any spinal tension and create a full body stretch.

3 x post- surf stretches

  • Spine twist 

This stretch will release the lower back and hips. Begin by lying supine, knees bent with feet on floor, rock knees from side to side and hold for a breath. This will feel amazing to release any spinal tension the body may acquire doing long surfs/workouts. 

  • Child pose

Being opposite to your paddling motion, this stretch will put you into spinal flexion, releasing any tension in your arms, shoulders and upper back. Breathe deeply and slowly, focusing on mind body connection. Make sure to stay in this position for at least 3 minutes. 

  • Kneeling Hip and Quad Stretch

This stretch will open up your hip flexors and stretch your quads and hamstrings. Begin by kneeling on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward. To move the stretch to your hamstrings, straighten your extended leg, your toes and lean forward. 

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THE RUNNING CHALLENGE

CALLING ALL RUNNERS, GET READY TO MOVE!

Find strength, mobility and alignment.

Running has many benefits for the body and mind. Like moving meditation, running can help to clear your mind, improve your mood, concentration and sleep. Running promotes circulation and blood flow through your body, builds strength in your muscles, joints and bones and increases your aerobic fitness and lung capacity.

Despite the benefits of running, high impact, repetitive force on our ankles, knees and hip joints can cause wear and tear on the body. The incorrect recruitment, or over recruitment of muscles leads to strains, sprains and imbalances. To run well is to run efficiently. This means, your muscles and joints are strong, mobile and aligned. This is where we integrate Fluidform. 

The slow, consistent movements we practise in Fluidform target our deeper muscle groups, responsible for supporting our body and joints in high impact movements. Strengthening these muscles and our slow-twitch muscle fibres builds endurance, to ensure they continue to fire long into your run. When tightness develops from running, Fluidform helps to release tension, create length and restore mobility.

Whether you are setting out to begin your running journey, wanting to build strength to evolve your running performance or suffering from injuries and imbalances as a runner – Fluidform is designed to help you.

HOW DO I JOIN?

Now you know what to expect from this challenge, are you ready to advance your running technique, correct imbalances and run efficiently? 

The Running Challenge is available to all Fluidform members. Sign up to Fluidform today to receive your FREE equipment pack shipped WORLDWIDE.

The Running Challenge will go live on your Dashboard on May 22nd.

SIGN UP NOW

HOW DO I PURCHASE?

Not a Fluidform member? The Running Challenge is now available to purchase. Access 13 signature Fluidform workouts and a complete 21-day running program, plus unlimited access to Fluidform Nutrition.

What’s included?

  • A 21-day program of daily workouts and running guides
  • 13 signature Fluidform workouts
  • Distance, sprint and hill run guides
  • Stretch & recovery
  • Unlimited access to Fluidform Nutrition (includes over 200 workouts and seasonal meal plans)
  • 3-months access to the Challenge on your Fluidform Dashboard. *Purchased challenge will expire after three months.

What is required?

  • To access and join the challenge, you will need a mat or towel and small space at home, at the gym or outside to move. All workouts are designed to do safely from home, or anywhere in the world. Move through the challenge at your own pace. Results come through repetition. I recommend repeating each workout up to 3 times to perfect your form and technique.
  • The Running Challenge uses the Fluidform equipment pack, ankle weights and a barre. You can use your kitchen bench, the back of a chair, lounge, pack bench or pram for your barre. The Fluidform equipment pack and ankle weights are available to purchase via the shop.
SHOP EQUIPMENT PACK
SHOP ANKLE WEIGHTS

WHAT DOES THIS CHALLENGE INVOLVE?

The Running Challenge is a 21-day program of daily workouts, distance, sprint and hill runs designed to strengthen your legs from your feet to your hips, realign and release your hips and strengthen your glutes.

Over the course of this challenge, you will improve your balance and coordination to run efficiently, increase your speed and longevity. This challenge will combine workouts with running challenges to gradually evolve your stamina and running ability.

Whether you are new to running or an experienced runner, this challenge will test your strength, stability and running ability in a new way. Overall, you will feel stronger and fitter to move with confidence.

WHAT WILL I RECEIVE?

  • 21-day workout and running calendar. This challenge is suitable for Beginners to Advanced.
  • Ongoing support and guidance from our team of qualified senior instructors.
  • Access to our global community in our private Facebook group.

PLUS as a Fluidform member you will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home. 

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

  • Access to over 250 workouts, challenges, recipes and meal plans 
  • A Personalised Program based on your individual needs and goals.
  • Recommended workouts and challenges targeting you and your body. 
  • Support from our team of qualified senior instructors. 
  • Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
  • Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

HOW DO I PREPARE FOR THIS CHALLENGE?

Sign up to Fluidform to gain access to the challenge.

Start by creating a routine. Set aside time each day to move your body. This is your own time to reset, connect your body and mind and feel amazing.

Ensure you have correct running shoes. Speak to a running shoe specialist and find the style and fit that works for you. This is very important to avoid the risk of injuries.

Create a space to move. Whether this is in your bedroom, the lounge room or outside, find a space you feel most comfortable. Roll out your mat and start moving. 

TOP TIPS FOR RUNNERS:

  1. Warm up before every run. Start with a morning stretch or quick cardio warm-up to fire up your muscles and activate your joints. 
  2. Build up your distance slowly – do not start your running journey with a 10km run! Your muscles need time to adjust and adapt to the movements. 
  3. Make Fluidform part of your regular movement – to build strength, mobility and alignment to enhance your running performance and reduce the risk of injury!

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

Your Fluidform equipment pack is shipped FREE to all members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio. 

FLUIDFORM SHOP

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch!Email us on ffah@fluidform.com.au

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50 DAYS OF SUMMER CHALLENGE

Transport yourself to the coastline with 8 new workouts to strengthen, shape and sculpt your body. 50 Days of Summer is an all-encompassing challenge, integrating signature Fluidform workouts with Boxing and Skipping for a total body workout. You will need your equipment pack, ankle weights, hand weights and swiss ball to challenge your body with dynamic sequences.

50 Days of Summer is split into three parts – to keep you motivated and moving for 50 days. This is the perfect challenge to start when you are working towards a goal, holiday or special event to rediscover your confidence.

By the end of this challenge, you will have worked every muscle in your body to stand taller, feel more balanced and move with confidence. Wherever you are in the world, 50 Days of Summer will leave you feeling summer-ready.

BEGINNER CHALLENGE
ADVANCED CHALLENGE

HOW DO I JOIN?

Now you know what to expect from this challenge, are you ready to transform your body and achieve your goals? It’s time to sign up. 

50 Days of Summer is available to all Fluidform members. Sign up to Fluidform today to receive your FREE equipment pack shipped WORLDWIDE.

Once you get started, the Challenge will move to your Dashboard under Current Workout to continue at your own pace. Look out for emails from Kee, guiding you through each stage of the challenge.

WHAT DOES THIS CHALLENGE INVOLVE?

50 Days of Summer introduces 8 brand new workouts combining signature Fluidform workouts with Boxing and Skipping. You will need your equipment pack, swiss ball, ankle weights and hand weights. You will experience unique sequences and equipment combinations to not only strengthen your muscles but challenge your mind. This challenge will test your focus, coordination and motivation to stay with me, till the end.

You will receive a 21-day calendar and 2 x 14-day calendars with daily workouts, keeping you motivated and holding you accountable to move. We recommend pairing your challenge with our Taste of Summer Meal Plan to optimise your results.

WHAT WILL I RECEIVE?

  • 49-day workout calendar. This challenge is suitable for Beginners to Advanced with the opportunity to choose your own level.
  • Ongoing support and guidance from our team of qualified senior instructors.
  • Access to our global community in our private Facebook group.
  • Taste of Summer meal plan with daily breakfast, lunch, dinner and snack recipes.

PLUS as a Fluidform member you will receive a FREE equipment pack upon sign up to kickstart your movement journey and create the ultimate in-studio experience, at home. 

WHAT ELSE IS INCLUDED IN MY MEMBERSHIP?

  • Access to over 250 workouts, 100+ challenges, balanced recipes and seasonal meal plans.
  • A Personalised Program based on your individual needs and goals.
  • Recommended workouts and challenges targeting you and your body. 
  • Support from our team of qualified senior instructors. 
  • Access to our specialised Pre & Postnatal program. Designed by Kirsten to provide safe, supportive and effective movement from conception through to your postpartum recovery. 
  • Access to our recipe database, with balanced and nourishing meal plans to support your movement journey. 

HOW DO I PREPARE FOR THIS CHALLENGE?

Sign up to Fluidform to gain access to the challenge.

Start by creating a routine. Set aside time each day to move your body. This is your own time to reset, connect your body and mind and feel amazing.

Create a space to move. Whether this is in your bedroom, the lounge room or outside, find a space you feel most comfortable. Roll out your mat and start moving. 

WHAT EQUIPMENT DO I NEED?

For this challenge, you will need:

  • Fluidform equipment pack (contains a small Pilates ball, set of resistance bands and pair of discs)
  • Hand weights
  • Ankle weights (optional)
  • Swiss ball

Your Fluidform equipment pack is shipped FREE to all members upon signing up. We believe these pieces of equipment are fundamental to getting the most out of your Fluidform experience and evolving your practice. 

Additional equipment is available to shop on our website. Take your Fluidform experience to the next level and complete your at home studio. 

GET READY

Make sure you are signed up to our newsletter to receive helpful tips and information to guide you through every step of the challenge. 

Follow us on @fluidformpilates and join our closed Facebook Group for updates and insights into the challenge. The Facebook Group provides overwhelming support from our global community of members. You will feel guided, motivated and inspired every day. 

Have a question about the challenge? Get in touch!Email us on ffah@fluidform.com.au

Lifestyle

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