Your FREE white label workout video of the week is here … it’s called PILATES PULSE … and your clients are about to feel muscles they didn’t even know they had. This is a workout that delivers serious results in under 10 minutes … without a single jump, but with ALL the burn.
Side note, friends … This workout is just a taste of what’s inside the March Playbook … so if your clients love this session, they’re going to be obsessed with the SPS Merhod (featured inside this month’s Playbook!)
This low-impact, high-burn workout is perfect for spring training, whether your clients are rebuilding core strength, toning muscles, or shaking up their routine with Pilates-inspired movement.
And the best part? It’s completely FREE for you to rebrand & share with your audience today.
Check out the video to see Pilates pulse in action …
ABOUT This Week’s White Label Workout: PILATES PULSE (10-Min Circuit)
Why Pilates PULSE? Because micro-movements lead to major muscle activation. This session is designed to build endurance, sculpt lean muscle, and strengthen stabilizers with precision.
SMALL MOVEMENTS, BIG RESULTS
1️⃣ 3 Pulse Squats (1 min) – Stay low, tiny pulses, maximum tension.
2️⃣ Standing Core Twists (1 min) – Fire up the obliques and build rotational strength.
3️⃣ Side-Lying Leg Lifts + Pulses (30 sec per side) – Small but powerful for the hips and glutes.
4️⃣ Glute Bridge Pulses (1 min) – Lift, squeeze, and pulse to activate the posterior chain.
5️⃣ Dead Bug Pulses (1 min) – Lie on your back, knees at 90 degrees, and extend one foot and the opposite arm at a time. Pulse 3 times, then pull back in and change sides .
6️⃣ Inner Thigh Pulses (30 sec per side) – A small range of motion for big sculpting effects.
7️⃣ Seated C-Curve Pulses (1 min) – The ultimate core burn to finish strong. Pulse side, center, side, center.
8️⃣ Finisher: Low Plank Alternating Knee Drops (1 min) – In a low forearm plank, tap one knee to the mat, then switch sides. The final core & endurance burn!
🔥 Make it harder? Add a Pilates ball, light weights, or bands for an extra challenge.
Download your FREE White Label Workout (Choose your Format):
How to Rebrand + Share this White Label Workout
This is done-for-you content, ready to plug into your coaching business. Here’s how to make it 100% yours:
- Download the White Label Files – Choose Horizontal or Vertical format.
- Add Your Logo – Make it your brand, your workout.
- Adjust Fonts & Colors – Match it to your brand’s aesthetic.
- Share it! – Post on social, email it to clients, add it to your membership portal, or use it in a challenge.
- I’m on your team – Simply say that I’m coach Ro – the online fitness specialist on YOUR team. We collaborate and work together.
Inspired by March’s Playbook
This Pilates PULSE session was directly inspired by the March Playbook, which focuses on low-impact strength, sliders, Pilates-inspired training, and clean eating … everything your clients need to reset, rebuild, and feel strong for spring.
If you’re coaching clients who want to:
- Sculpt & strengthen with controlled movement
- Train smarter with endurance-based, low-impact workouts
- Refresh their habits & nutrition with a full-body reset
… Then the March Playbook is a must-have!
Inside the March Playbook:
The SPS Method – A 4-week low-impact, Pilates inspired slider-based strength program
Spring Clean Week – A 7-day habit reset challenge for movement, mindset, & nutrition
The 7 Habits of Clean Eating – A white-label ebook you can sell, use as a lead magnet, or gift to clients
Done-for-you sales funnels, captions, and emails to make running your business EASY.
Time is running out on March!! There’s only 2 days left to get the March Playbook! Grab it before it’s gone > The Fitness Business March PLAYBOOK >
April content drops this Thursday (March 20th) … Here’s a Sneak Peek …
In April, we’re shifting gears into POWER mode.
⚡ POWER TRAIN – A high-energy, strength-focused training program designed to build explosive power and endurance.
⚡ POWER PREP CHALLENGE – A 7-day prep phase to help your clients train smarter, not harder .. and get ready for Power Train!
⚡ FUELING FOR POWER – a power packed ebook with a focus on nutrition, recovery & mindset – to help build power from the inside.
Think of it as the next level … each month building on the last
March was about stability, control, and clean habits, while April is all about strength, endurance, and power.
HUGE PROMO: GET BOTH MARCH & APRIL FOR THE PRICE OF ONE!
This is the biggest offer of the season.
Order your Fitness Business PLAYBOOK before Wednesday night and get:
✔ All of March’s content + business resources
✔ Early access to April’s POWER programming
✔ Two full months of done-for-you workouts, challenges, and coaching content … for the price of one!
👇 Lock in this offer before it’s gone:
Build momentum doing what you love …
- Your clients are looking for fresh energy … give it to them.
- Your business grows when you have a plan … the Playbook gives you that.
- Your time is valuable … stop creating everything from scratch.
Your Action Plan:
✔ Step 1: Download & rebrand your FREE Pilates PULSE workout → [Horizontal Version] OR [Vertical Version]
✔ Step 2: Share it with your audience & get engagement going.
✔ Step 3: Grab the March Playbook before it’s gone … and get April’s Playbook for FREE!
Final thoughts for this week …
You’re here because you care. About your people. About their progress. About providing real value without burning yourself out. And that’s exactly why I create these white-label resources … to give you everything you need to lead with confidence, serve with ease, and grow without stress.
So take this workout, make it yours, and share it in a way that fits your brand and your coaching style. And if you want even more support, more structure, and more ways to simplify your business while making a bigger impact … the Playbook is here for you.
I’m always in your corner, cheering you on. You’ve got this.
If you have questions, need ideas, or just want to chat strategy … drop a comment or DM me. Let’s make this week a strong one.
Now go share this workout …grab your Playbook … and get excited!! Awesome things are coming your way!!
To an absolutely spectacular week …
Xoxo ~ Ro ~ Your Online Fitness Specialist
