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4 – 5 Days Building To Everyday Beginner Program

Program

Take the next step by growing from 4 to 5 days with gentle guidance
Create momentum naturally with bite-sized sessions that build your confidence daily
Follow your personalized roadmap that makes consistency feel achievable, not overwhelming
Watch yourself transform as strength and flexibility become part of who you are.

Download Schedule

Week 1

MONDAY

Foundation Standing Flow 1

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

TUESDAY

Breathing

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

WEDNESDAY

Hip Strength

15-25 min, Absolute Beginner, Lower Body, No Equipment, Pilates, Strength

THURSDAY

Breathing

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

FRIDAY

Lower Body Stretch

15-25 min, Absolute Beginner, Lower Body, No Equipment, Pilates, Stretch

SATURDAY

Breathing

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

SUNDAY

Hip & Knee Mobility

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

Week 2

MONDAY

Abdominal & Hip Strength

0-15 min, Beginner, Core/Abs, Lower Body, No Equipment, Pilates, Strength

TUESDAY

Breathing

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

WEDNESDAY

Shoulder Stretch

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

THURSDAY

Breathing

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

FRIDAY

Hips Mobility 1

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

SATURDAY

Breathing

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

SUNDAY

Full Back Strength Class

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

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

Back Flow 1

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

THURSDAY

Breathing

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

FRIDAY

Shoulder & Thoracic Spine Mobility

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

SATURDAY

Express Legs Flow

15-25 min, Beginner, Breathe, Lower Body, No Equipment, Pilates, Standing

SUNDAY

Beginner Flow Mat 2

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

Week 4

MONDAY

Express BASI Full Body Pilates

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

TUESDAY

Breathing

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

WEDNESDAY

Hips Mobility 1

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

THURSDAY

Breathing

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

FRIDAY

Express Everyday Core

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

SATURDAY

Pilates Workout

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

SUNDAY

Upper Body Stretch

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

Bonus Sessions

Breathing

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

Standing Warm Up

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

Pilates Core Strengthening

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

Hips Mobility 2

0-15 min, Beginner, Lower Body, Mobility, No Equipment, Pilates

Foundation Standing Flow 2

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

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Everybody deserves to feel good. Energize your body confidence, and be a stronger, happier, or even more youthful you. Join everyone from around the world and share in your love for movement, life, and Pilates.

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