28 Day Absolute Beginner 3.0 Journey

1
  • Master the basics while exploring new movements that challenge you gently
  • Recover mindfully from injury or time away with thoughtful, healing exercises
  • Expand your skills through slightly advanced moves that feel achievable and safe
  • Listen to your body as you discover what feels good during your pilates journey
Download Schedule

Week 1

MONDAY

Back Strength Absolute Beginner

Back Strength

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

TUESDAY

0Breath WorkIntermediate

Breath Work

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

WEDNESDAY

Beginner Flow Mat

Beginner Flow Mat 1

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

THURSDAY

0Breath WorkIntermediate

Breath Work

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

FRIDAY

Foot Mobility

Foot Mobility

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

SATURDAY

0Breath WorkIntermediate

Breath Work

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

SUNDAY

0Breath WorkIntermediate

Breath Work

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

Week 2

MONDAY

Beginner Flow Mat

Beginner Flow Mat 2

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

TUESDAY

0Breath WorkIntermediate

Breath Work

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

WEDNESDAY

Pelvis Mobility

Pelvis Mobility

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

THURSDAY

0Breath WorkIntermediate

Breath Work

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

FRIDAY

Beginner Flow Mat

Beginner Flow Mat 3

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

SATURDAY

0Breath WorkIntermediate

Breath Work

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

SUNDAY

0Breath WorkIntermediate

Breath Work

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

Week 3

MONDAY

Foundation Standing Flow

Foundation Standing Flow 1

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

TUESDAY

0Breath WorkIntermediate

Breath Work

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

WEDNESDAY

Foot Mobility

Foot Mobility

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

THURSDAY

0Breath WorkIntermediate

Breath Work

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

FRIDAY

Beginner Flow Mat

Beginner Flow Mat 1

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

SATURDAY

0Breath WorkIntermediate

Breath Work

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

SUNDAY

0Breath WorkIntermediate

Breath Work

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

Week 4

MONDAY

Beginner Flow Mat

Beginner Flow Mat 3

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

TUESDAY

0Breath WorkIntermediate

Breath Work

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

WEDNESDAY

Pelvis Mobility

Pelvis Mobility

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

THURSDAY

0Breath WorkIntermediate

Breath Work

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

FRIDAY

Beginner Flow Mat

Beginner Flow Mat 2

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

SATURDAY

0Breath WorkIntermediate

Breath Work

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

SUNDAY

0Breath WorkIntermediate

Breath Work

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

Bonus Sessions

0Breath WorkIntermediate

Breath Work

0-15 min, Breathe, Intermediate, No Equipment, Pilates
Full Body Stretch beginner

Full Body Stretch

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

Chest Stretching Exercises

15-25 min, Beginner, No Equipment, Pilates, Stretch, Upper Body
Hip and knee mobility

Hip & Knee Mobility

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

Shoulder & Thoracic Spine Mobility

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