FREE PRINTABLE PDF
Free 28-Day Pilates Challenge for Home
A beginner-friendly 4-week plan: 15 to 25 minutes a day, 31 illustrated moves and a printable calendar you can tick off.
What's in the 28-day plan
4 rotating workoutsCore & Ring, Glutes & Legs, Arms & Back, Full-Body Flow
15 to 25 min a dayShort sessions that fit before work or after the kids are in bed
31 illustrated movesEvery exercise drawn step by step, with easier and harder options
Printable calendarStretch and rest days built in. Tick off each day as you go
How the four weeks build
Week 1 · Learn1 set of 8 reps
Week 2 · Build2 sets of 10
Week 3 · Strengthen2 sets of 12
Week 4 · Flow3 sets of 12
What you need
The plan is written for simple, affordable gear:
- A Pilates ring
- A mini exercise ball
- Loop resistance bands and a long flat band
- A stretching strap and a mat
Already have them? You are ready to start. Missing a few? Our 14-piece kit has everything in one bag, for $49.99 with free US shipping.
Shop the Pilates kit
Questions
Is the 28-day Pilates challenge really free?
Yes. Enter your email and the PDF download link appears on this page. No purchase needed.
Is it good for beginners?
Yes. Week 1 teaches the basic positions and every move has an easier option. Check with your doctor before starting any new exercise program.
Is this wall Pilates?
No. It is mat Pilates with small props, so you only need floor space, not a free wall.
Can I print it?
Yes. The PDF is 8 pages and includes a printable calendar.