28 Day Absolute Beginner 1.0 Journey

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  • Start your journey – Begin your Pilates practice with gentle, safe movements designed for you
  • Return with confidence – Get back into Pilates after time away with careful, supportive guidance
  • Progress at your pace – Move forward slowly and safely, especially when managing injuries
  • Keep your body active – Stay moving on rest days to support your healing and growth
Download Schedule

Week 1

MONDAY

Just Move & Breathe

15-25 min, Absolute Beginner, Breathe, Full Body, Pilates, Small Equipment

TUESDAY

Breath Work

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

WEDNESDAY

Core Strength

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

THURSDAY

Breath Work

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

FRIDAY

Pre Pilates Flow Mat 1

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

SATURDAY

Breath Work

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

SUNDAY

Breath Work

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

Week 2

MONDAY

Spine Mobility

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

TUESDAY

Breath Work

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

WEDNESDAY

Pre Pilates Flow Mat 2

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

THURSDAY

Breath Work

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

FRIDAY

Pre Pilates Flow Mat 3

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

SATURDAY

Breath Work

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

SUNDAY

Breath Work

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

Week 3

MONDAY

Pre Pilates Flow Mat 1

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

TUESDAY

Breath Work

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

WEDNESDAY

Core Strength

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

THURSDAY

Breath Work

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

FRIDAY

Spine Mobility

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

SATURDAY

Breath Work

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

SUNDAY

Breath Work

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

Week 4

MONDAY

Just Move & Breathe

15-25 min, Beginner, Core/Abs, Lower Body, Pilates, Small Equipment, Strength

TUESDAY

Breath Work

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

WEDNESDAY

Pre Pilates Flow Mat 3

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

THURSDAY

Breath Work

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

FRIDAY

Pre Pilates Flow Mat 2

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

SATURDAY

Breath Work

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

SUNDAY

Breath Work

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

Bonus Sessions

Breath Work

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

Full Body Stretch

15-25 min, Beginner, Full Body, No Equipment, Pilates, Stretch

Chest Stretching Exercises

15-25 min, Beginner, No Equipment, Pilates, Stretch, Upper Body

Hip & Knee Mobility

15-25 min, Beginner, Lower Body, Mobility, No Equipment, Pilates

Shoulder & Thoracic Spine Mobility

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