7-Day Total Body Pilates Challenge

A stronger body is just 7 days away!

Total Body Pilates Challenge

There are two types of people in this world: those who have never tried Pilates and those that LOVE it! It’s often thought of as a more difficult form of Yoga. It’s similar to yoga in the fact that it improves balance and flexibility. The reason that Pilates is seen as more difficult than Yoga, however, is the emphasis that it puts on your core and technique. This Total Body Pilates Challenge will be well worth the effort! You may even find yourself falling in love with it!

When performing Pilates, it’s imperative that you focus on your breathing. It takes substantial concentration. You really want to feel each movement and pose. Your core will receive the majority of the strength gain, but you may very well notice your arms and legs become stronger too. While it is quite a challenge, Pilates is not an aerobic exercise. You should still maintain your cardio routine. If you’re currently not performing cardio, consider trying one of our Fun Cardio Workouts!

The Total Body Pilates Challenge

What you need: A towel or yoga mat

What to do: Perform as many reps as possible within the time limit for your level.

  • Beginner: Perform 2 rounds for 30 seconds per move
  • Intermediate: Perform 3 rounds for 45 seconds per move
  • Expert: Perform 4 rounds for 60 seconds

Day 1

  1. Pelvic Tilts
  2. Hip Bridge
  3. Lying Abduction (left)
  4. Lying Abduction (right)
  5. Side-Lying Adduction (left)
  6. Side-Lying Adduction (right)

Day 2

  1. Pilates Curl
  2. The Hundred
  3. Roll Up
  4. Rolling like a Ball

Day 3

  1. Single-Leg Stretch
  2. Double Leg Stretch
  3. Single Straight Leg Stretch
  4. Criss Cross

Day 4

  1. Swan Dive
  2. Double leg Kick
  3. Swimming
  4. Neck Pull

Day 5

  1. Bird Dog (left)
  2. Bird Dog (right)
  3. Half Roll Back
  4. Full Body Roll Up

Day 6

  1. Plank to Push-Up
  2. Side Bend (left)
  3. Side Bend (right)
  4. Can Can

Day 7

  1. Windshield Wiper
  2. Left Leg circle
  3. Right Leg Circle
  4. Teaser 1

Instructional Videos

Pelvic Tilts

Hip Bridge

Lying Abduction

Side Lying Adduction

Pilates Curl

The Hundred

Roll Up

Rolling like a Ball

Single-Leg Stretch

Double Leg Stretch

Single Straight Leg Stretch

Criss Cross

Swan Dive

Double leg Kick


Neck Pull

Bird Dog 

Half Roll Back

Full Body Roll Up

Plank to Push-Up

Side Bend 

Can Can

Windshield Wiper

Leg circle

Teaser 1

If you enjoy yoga, are looking to improve flexibility and core strength, or simply want to switch up your workout routine, this Total Body Pilates Challenge will help you do it! With all of this core work, it’s vital that you stick to a healthy eating plan that will allow you to show off all of your hard work! Try this 7-Day Busy Woman’s Clean Eating Meal Plan.

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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