Thank you for choosing Pilamie. Your kit comes with a free 28-day plan that shows you exactly what to do each day, using every piece in the kit.
Download the 28-Day Plan (PDF)
What is inside the plan
- 4 weeks, 5 short sessions a week: about 15 to 25 minutes a day, plus one stretch day and one rest day.
- 4 rotating workouts: Core & Ring, Glutes & Legs, Arms & Back, and a Full-Body Flow.
- Step-by-step instructions for every exercise, with easier and harder options.
- A simple way to progress: more sets, reps and band resistance week by week.
- A printable calendar to tick off each day.
Before you start
This plan is general fitness guidance, not medical advice. Check with your doctor before starting any new exercise program, especially if you are pregnant or postpartum or have an injury or health condition. Stop any exercise that causes pain or dizziness.
Questions? Email support@pilamie.com.