7-Day Total Body Pilates Plan
Mix-up your Pilates routine by taking this seven-day Pilates challenge for a total body workout that will keep you coming back for more. This challenge keeps things interesting by mixing it up with home workouts, Pilates videos, changing scenery and attending classes so that each day is something completely different. Remember these essentials - warm up before you start, engage your core during your workout, breathe and be present in the moment!
Day 1 – Ladder Challenge
Pick your top ten Pilates movements that you enjoy most and get ready to start counting. Start by doing one rep of each exercise before moving onto the next, that’s one round complete. Then do two reps of each exercise for round 2, then three, until you get to ten.
Day 2 – Legs and Butt
If you’re a Pilates enthusiast, you will have a pretty good idea of exercises that work your legs and butt. If you’re a beginner or just want some ideas, here’s a few Pilates exercises that will focus on working your legs and butt. Try doing these as a circuit of 10-15 reps for 2 or 3 rounds.
- Hip Bridge pulses
- Shoulder bridge leg raise
- Leg kick-back
- Swimming (the movement, not the water activity)
Day 3 – Online Class
Search on YouTube or use your Pilates app on your cell phone to find a 30-minute full body workout.
Day 4 – Rest Day!
This is just as important as your workouts because your body needs a chance to recover and repair. Make the most of your rest day by taking some me-time and doing a work-in, by setting time aside in your day to practice your breathwork and meditation.
Day 5 – Abs and Arms
Build yourself a strong upper body with these Pilates exercises. If you want to challenge yourself, set a timer for 1 minute and see how many reps you can do of each exercise - without sacrificing your correct alignment and posture:
- Plank to Push-Up
- Double leg-stretch
- Bicycle sit ups
- The one hundred
- Triceps extender
Day 6 – Attend a Class
While at-home workouts are a great way to save time and maintain your routine, you will often find yourself more challenged and learning something new if you attend a class. Plus, you will have the added benefit of an instructor with you to correct your alignment and help you modify the exercises to match your fitness level and physical abilities. Challenge yourself by attending a Pilates class at one of our BASI Pilates studios.
Day 7 – Stretch it Out Outside
Take your Pilates mat outdoors for some fresh air and vitamin D (remember to apply your sunscreen)! Follow a 30-minute online flexibility class or flow through 30 minutes of your own Pilates movements that focus on stretching and holding each pose for a few seconds.
If you enjoyed this one-week Pilates challenge, try repeat it for 4 weeks as a one-month challenge!