THE PILATES BASICS 7 DAY PROGRAM
New to the FORM fam? Follow along with these 7 days of beginner workouts!
DAY 1 | 25 MINUTE PILATES FULL BODY BEGINNER FLOW
Welcome to Day 1! In this 25-minute beginner Pilates class, you’ll stretch and target your entire body, with no equipment required. This flow focuses on Pilates foundations — moving through several standing and floor-based exercises. As you flow through downward dogs, swimmers, and squat pulses, ...
DAY 2 | 20 MINUTE STRONG PILATES CORE FOR BEGINNERS
Your core is the magic foundation of all movements. Today, activate and connect to all of your core muscles through a series of floor-based movements. You’ll practice basic and controlled exercises like crunches, table-top taps, scissor kicks, and more. All you need is a soft surface. Let's flow!
DAY 3 | 25 MINUTE PILATES 2 IN 1 ABS AND BOOTY
This beginner Pilates workout is a double challenge for your body — working your abs and booty. You’ll start on your back for breath work, before heading into core work and a bridge series to activate your glutes. Pulses and repetitions will ramp up the burn! Want an added challenge? Simply add a...
DAY 4 | 25 MINUTE PILATES TOTAL BODY TONE
Hello, total body tone! In just 25 minutes, you’ll target the major muscle groups in your body while taking the time to understand Pilates basics. Start standing in a pleat position to work your inner thighs, before heading to the floor for leg lifts and pushups. You'll end on your belly in a sco...
DAY 5 | 20 MINUTE PILATES UPPER BODY BEGINNER PUMP
This 20-minute, beginner Pilates class targets your upper body with no equipment needed — your body will do all the magic! After a well-needed stretch, you’ll start on the mat with commandos, tricep extensions, one-arm tricep push-ups, and more. Get ready for a spicy standing arm burnout to finis...
DAY 6 | 10 MINUTE PILATES REVIVE, STRETCH, AND RECOVER
You’re almost finished with the Pilates Beginner Program! Wind down and recover with this 10-minute stretch flow. All of these stretches will be completed on your mat — no standing moves here — and will help you open your hips and relieve your arms, hamstrings, and thighs. Your body deserves this...
DAY 7 | 20 MINUTE PILATES POWERHOUSE FULL BODY
You made it! We’re ending our Pilates Beginner Program strong with a full body weighted sculpt that will elevate your heart rate. We’ll warm up our body with fast and fiery movements — squats, lunges, leg lifts, bicycles, and more. I'm so proud of you for completing this 7-day challenge!