2 – 3 Days Building To Everyday Beginner Program

1
  • Build spine strength and mobility through targeted exercises that improve posture and reduce back tension.
  • Boost daily energy levels with short, effective workouts designed to wake up your body.
  • Increase flexibility gradually as gentle stretching routines help your muscles feel longer and looser.
  • Create sustainable habits by starting slow and building confidence with manageable workout days.
Download Schedule

Week 1

MONDAY

Energy Booster Pilates

0-15 min, Back/Spine, Beginner, Core/Abs, No Equipment, Pilates, Strength

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

THURSDAY

Back Workout For Stronger Back + Good Posture

15-25 min, Back/Spine, Beginner, Core/Abs, No Equipment, Pilates, Strength

FRIDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 2

MONDAY

Standing Spine & Shoulders Focus Warm Up

15-25 min, Back/Spine, Beginner, Intermediate, No Equipment, Pilates, Standing, Upper Body

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

THURSDAY

Gentle Guide

0-15 min, Beginner, Flow, Full Body, No Equipment, Pilates

FRIDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 3

MONDAY

Express Everyday Core

15-25 min, Beginner, Core/Abs, No Equipment, Pilates, Strength

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Express Everyday Back

15-25 min, Back/Spine, Beginner, No Equipment, Pilates, Strength

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Pilates Flow for Stuck Muscles

15-25 min, Beginner, Flow, Full Body, Mobility, No Equipment

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 4

MONDAY

Hips & Core

15-25 min, Beginner, Core/Abs, Lower Body, No Equipment, Pilates, Strength

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Express Everyday Spine

15-25 min, Back/Spine, Beginner, No Equipment, Pilates, Strength

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Stretch Routine

0-15 min, Beginner, Full Body, Mobility, No Equipment, Pilates, Stretch

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Bonus Sessions

Breathing

0-15 min, Beginner, Breathe, No Equipment, Pilates

Pilates Abs Strengthening Exercises

0-15 min, Beginner, Intermediate, No Equipment, Pilates, Stretch

Spine Mobility

0-15 min, Absolute Beginner, Back/Spine, Mobility, No Equipment, Pilates

Standing Flow 1

15-25 min, Beginner, Flow, Full Body, No Equipment, Pilates, Standing

Shoulder Stretch

0-15 min, Absolute Beginner, No Equipment, Pilates, Stretch, Upper Body