OVERVIEW
Enjoy this free class and get a feel for my low-impact but high-intensity Pilates method! In just 30 minutes, we’ll sculpt, lengthen, and tone your entire body from arms, abs, booty, and legs. It’s optional to use 3lb hand weights. Perfect for beginners looking to build strength.
Workout
- Cat-Cow series to warm up spine and body
- Gentle upper body stretches
- Flowing movements to prep for core and strength work
- Shoulder taps from plank position
- Pulsing knees down
- Engaging abs while maintaining full-body stability
- Donkey kicks holding weight behind the knee, squeeze and lift slowly
- Cross-knee variations
- Leg circles with weight behind knee
- Fire hydrants to lift and tone glutes
- Tricep extensions from table-top position
- Arm pulses straight back
- Wide arm raises and pulses (like a “T-pulse” in Pilates)
- Bicep curls while holding teaser variation
- Glute bridges combined with arm work
- Teaser variations to engage core and arms simultaneously
- Reaching down and up for a total-body stretch and strengthening finish
TASHA FRANKEN
Pilates expert and certified health coach. I created T — F Studio to bring a dynamic, results-driven Pilates method to everyone. My approach reduces cortisol and inflammation while sculpting a long, lean body in quick, effective workouts.
EQUIPMENT NEEDED
Body Parts Targeted
Why join T — F Studio?
Sculpt, strengthen, and feel your best with expert-led classes designed to support every stage of your journey. Whether you're just getting started or building on your progress, each workout is thoughtfully crafted to help you move with purpose and confidence. New classes are added every week to keep things fresh, and our weekly schedule makes it easy to stay on track. Looking for something specific? Use our filters to find the perfect class for your goals, experience level and the equipment you have available.
Nourishing, simple meals made with wholefood ingredients you already have in your kitchen — no complicated prep or hard-to-find items. These recipes are thoughtfully created to support your body from the inside out, making healthy eating feel easy, joyful, and genuinely satisfying, every single day.
Experience mindful, calming guidance from an expert hypnotherapist. Designed to help you slow down, soothe your nervous system, and reconnect with yourself on a deeper level. Take just five minutes to reset, or dive into longer sessions when you need extra support to restore clarity and balance.
Our special programs are thoughtfully designed to help you stay consistent, build lasting strength, and achieve results you can both see and feel. Whether you're preparing for your wedding day, looking to boost your cardio, or focused on getting stronger, there’s a plan tailored to support your goals. With expert guidance and a clear structure, these targeted programs are here to support your journey - every day, at every level.
CREATED BY A CERTIFIED TRAINER
Work out with confidence, knowing each class is led by a certified trainer who brings passion and expertise into the mix.
CURATED PROGRAMS FOR ALL YOUR NEEDS
Choose from a variety of programs designed to help you reach specific Pilates, fitness, and wellness goals, whatever they may be.
ON-THE-GO EASY ACCESS CLASSES
Enjoy the flexibility to take your classes and get a great workout anytime, anywhere – whether you're at home, traveling, or outdoors.
EVERYTHING PILATES IN ONE PLACE
Access a complete Pilates & Wellness toolkit, including fitness, nutrition, meditation, and more, to support your holistic health journey.
FREQUENTLY ASKED QUESTIONS
T — F Studio is your online Pilates studio to transform your mind & body.
With live & on-demand videos, these workouts are created for every body, using minimal space, time and equipment. At T — F Studio, we believe that health starts from the inside-out, which is why we also incorporate mindfulness techniques such as meditation and breathing practices to help you work towards the best version of yourself.
We cater for all kinds of abilities, moods and objectives. With our filtering functionality, you can choose from workouts from beginner to advanced, pregnancy-friendly, Pilates Cardio, Pilates Strength… and we are adding to this every week!
T — F Studio was created by was created by Pilates expert, certified health coach & model Tasha Franken. Tasha’s dynamic method of Pilates reduces cortisol & inflammation to create a long & sculpted body in a quick & effective workout.
Underwhelmed and frustrated with what was available, she developed a specific style of her own: to create lengthened & toned muscles using Pilates based exercises, that add tone without bulking and focus on lateral breathing to reduce cortisol & inflammation in the body.
As a T — F Studio member, you'll have access to 800+ on-demand workouts, LIVE classes, specialized programs and meditation guides carefully designed to make you look and feel your best.
You can expect: unlimited workouts for just $0.46 per day, monthly programs, weekly schedules, new classes every Monday and Thursday, regular live workouts and chats, private Facebook group with our community.
We are constantly adding new programs and plans! Subscribe to our weekly newsletters to keep up to date - there is so much more to come!
To join T — F Studio, you can sign up HERE.
We offer you 7-day free trial so you can try T — F Studio for yourself. Click here to join! Once the trial period is over, you will be automatically billed unless you cancel prior to the end of your trial period. So, if you join at 1pm on Monday, you will be charged at 1pm the following Monday unless you cancel before this time.