28 Day Absolute Beginner 4.0 Journey

1
  • Perfect your technique as you gain confidence in fundamental pilates movements
  • Push your boundaries safely with exercises that feel challenging yet totally doable
  • Transform your practice by connecting breath, movement, and mindful awareness together
  • Celebrate your progress from your very first class to feeling confident and strong
Download Schedule

Week 1

MONDAY

Beginner Flow Mat

Beginner Flow Mat 1

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

TUESDAY

0Breath WorkIntermediate

Breath Work

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

WEDNESDAY

Hip Mobility beginner

Hip 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

Foundation Standing Flow

Foundation Standing Flow 2

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

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

Abdominal Strength absolute beginner

Abdominal Strength

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

TUESDAY

0Breath WorkIntermediate

Breath Work

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

WEDNESDAY

Beginner Flow Mat

Beginner Flow Mat 2

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

THURSDAY

0Breath WorkIntermediate

Breath Work

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

FRIDAY

Pelvis Mobility

Pelvis Mobility

0-15 min, Absolute 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 3

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

Hip Mobility beginner

Hip 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

Foundation Standing Flow

Foundation Standing Flow 2

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

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

Pelvis Mobility

Pelvis Mobility

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

TUESDAY

0Breath WorkIntermediate

Breath Work

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

WEDNESDAY

Shoulder Stretch beginner

Shoulder Stretch

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

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

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