Sandra Koulourides, M.S., R.D.
Founder of Fuel + Fitness &
Horizontal Conditioning

Horizontal Conditioning

Horizontal Conditioning is core and so much more. It works your body from head to toe, from the inside out. It has best been described as “pilates on steroids”. Workouts use body weight with a few props for resistance. Horizontal Conditioning gives you total body definition, endurance and strength. You get lean and defined muscles without bulk. To change your body, you have to challenge it. That is what Horizontal Conditioning is all about - it puts the “work” back into the workout. The results are amazing!

Horizontal Conditioning is core intense. Core conditioning is important for every age group and fitness level. Whether you are a recreational or competitive athlete, you will become faster and stronger as your core strength improves. Horizontal Conditioning can give you the edge that you have been wanting.

The basic DVDs (Getting Started/Getting Stronger/Get Rolling) are a great place to start training horizontally. These workouts are challenging, but basic. As you get stronger, you can progress to the other DVDs (Vol. 1/2/3/4/Boot-Camp) which all add more intensity.

If you are ready for a change, and are up for a challenge...Horizontal Conditioning is for you. Start redefining your body and get Horizontal today!


Horizontal Conditioning DVDs are great for a challenging home workout, or to give you ideas for your "hard core" class or clients. Several of the DVDs require minimal or no equipment and are great for traveling. Since the basic DVDs contain 20 minute workouts, they are also great to use in a time crunch.

Getting Started, Getting Stronger and Get Rolling are the three beginning DVDs The first two require no equipment and the last one requires only a stability ball. You will be using your body weight for resistance. These workouts are challenging, but exercises are basic. The beginning DVDs are a great way to start training horizontally. As you get stronger, you can add intensity to these DVDs by doing the workouts at a decline (i.e. put your feet on a low bench/step, hands on floor).

As you become stronger and are ready for more intensity, you can try Horizontal Conditioning Volume 1/2/3/4 and Boot-Camp DVD. You will need some space and basic props (i.e. step, risers, weights, bar, gliding discs/towels). These DVDs are much more challenging than the Getting Started series. They are also longer workouts. These DVDs are a full Horizontal class. Even if you can not do the whole DVD, you will get a great workout. With Horizontal Conditioning, a little goes a long way!

Horizontal at Home for Beginners:

  • Start with the Getting Started DVD (which contains three different - 10 minute workouts). Modify if needed. Start with the first 10 minute workout. Do it three times/week (on non-consecutive days).
  • Alternate workouts each week (i.e. do workout #2 the second week, #3 the third week)
  • Continue with 10 minute workouts for the first 4-6 weeks.
  • Try to stay on your toes as much as possible. Do shallow pushups if needed.
  • As you get stronger, increase to twenty minutes (repeat any of the workouts or do two different ones)
  • As you get stronger, you can try the Getting Stronger and Get Rolling DVD, which both contain two different - 20 minute workouts. Do one twenty minute workout, three times/week.
  • To add more intensity do exercises at a decline. Put your feet on a step or low bench and hands on floor.
  • When you are ready, try Horizontal Conditioning Volume 1/2/3/4 and Boot-Camp.
  • You can join the Horizontal 101 DVD Club for a new basic workout with minimal props each month.

Horizontal at Home for Intermediate to Advanced Participants:

  • Train Horizontally three times per week. Always on non-consecutive days.
  • Use a different Volume DVD each week. Do it two times in that week, on non-consecutive days.
  • The Boot-Camp DVD will be your third Horizontal workout for the week. The intensity of Boot-Camp will shake things up.
  • You can join the Hard Core Horizontal DVD Club for a new hard core workout each month.
  • Use one of the basic DVDs when you are in a time crunch. Workouts require only 20 minutes.

For everybody:

  • If you ever feel pain...STOP the exercise.
  • Do at least 5 minutes of stretching at the end of your workouts.
  • Do not forget about cardio. Add 2-4 cardio 30+ minutes (i.e. run, bike, swim, machines, brisk walking, etc.) weekly to your routine.
  • Eat clean, healthy, non-processed foods. Eat throughout the day. Lack of attention to your diet can sabotage all of your hard work.
  • Always check with your doctor before beginning any exercise program