Designed for beginners, the 28-Day Wall Pilates Challenge is an immersive experience that brings the Pilates studio to your home with expertly crafted Pilates Workouts that strengthen, tone, and energize your body! Join me by embracing the versatility and resistance of a wall to unlock your full Pilates body potential. In just 15 minutes a day (average), elevate your Pilates practice and empower yourself to achieve your fitness goals like never before!
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The Free 28-Day Beginner Wall Pilates Challenge is a comprehensive program tailored to women new to Pilates who are seeking to kickstart their fitness journey from the comfort of their own homes. Throughout the challenge, you will engage in a series of guided Wall Pilates workouts specifically designed to utilize a wall as a substitute for traditional Pilates reformer equipment, allowing for a studio-quality experience without leaving home. With a focus on building strength, improving flexibility, and enhancing overall well-being, this program offers a gentle introduction to Pilates fundamentals while gradually increasing intensity over the course of four weeks. Whether you’re looking to tone muscles, improve posture, or simply rejuvenate your body and mind, this challenge provides the perfect opportunity to embark on a transformative journey towards a healthier, more empowered you.
This Free 28-Day Wall Pilates Challenge is designed for Pilates Beginners and programmed with 6 Beginner Wall Pilates Workouts + 1 Wall Pilates Mobility Workout per week. The at home workouts average 15 minutes per day and utilize minimal at home Pilates equipment, such as dumbbells, resistance booty band, and ankle weights. Each day, dive into dynamic workouts guided by Kayla, your certified Pilates Instructor, and be a part of a strong, supportive community of dedicated individuals taking the challenge alongside one another. Unlock your Wall Pilates Era!
Start the Wall Pilates Challenge today! Download your Free Wall Pilates Workout Calendar PDF with direct links to each of the At Home Wall Pilates Beginner Workouts
Yes! This Free 28-Day Wall Pilates Beginner Challenge is designed for all levels and programmed to give you 6 Pilates at home beginner wall Pilates workouts including 1 mobility workout per week. Each day, dive into dynamic workouts, and be a part of a strong, supportive community of dedicated individuals taking the challenge alongside one another. Remember, the one thing you will need for sure is a wall! Think of a space large enough for your yoga mat against a wall and you’re on your way to getting stronger while having fun!
1️⃣ Reformer Pilates Feel for FREE: Using the wall during Wall Pilates workouts creates stability and resistance providing more support for certain exercises. At the same time, using the wall makes things more challenging (and fun) just like when you’re using a Pilates Reformer at a studio session, but without the cost.
2️⃣ Increased Core Strength: Wall Pilates workouts put a lot of focus on the abs, the glutes, and the back muscles, improving your core muscles. By pressing against the wall, you create resistance that challenges and engages your core muscles, helping to strengthen them over time.
3️⃣ Improved Body Mechanics and Alignment: Utilizing the wall provides support and feedback, helping to maintain proper body positioning during exercises. This can enhance posture and reduce the risk of injury. As you achieve spinal alignment and a stronger core, this alleviates pains such as back aches and stiffness.
The Beginner 28-Day Wall Pilates Challenge is designed to be done in the comfort of your home or on-the-go with minimal at home Pilates equipment. To access the challenge’s daily workout videos on the PILATESBODY by Kayla YouTube Channel, all you need is access to a TV or device with WIFI or data!
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The Beginner 28-Day Wall Pilates Challenge is the perfect starting point for those embarking on their fitness journey and looking for manageable goals. Designed to enhance strength, flexibility, and overall fitness through Pilates, this challenge caters to various individuals:
The 28-day Wall Pilates Beginner Challenge is free and generally done in the comfort of your home. Join my challenge to get started today and get the calendar with linked workouts sent right to your inbox!
The 28-Day Pilates Strength Challenge is accessed entirely online with all workouts hosted on the PILATESBODY by Kayla YouTube Channel. All you will need is your Free Daily Workout Calendar PDF and a TV or device with WIFI / data access to follow along! Sign up today to get started!
The 28 day Wall Pilates Challenge range from 10 minutes to 35 minutes. This plan includes 6 full body workout days, and 1 mobility day. The goal is to listen to your body and make this plan work for YOU!
*Please consult with your doctor to find out their recommendations for you and your unique pregnancy. * If you would like to see more about what is suggested for this program, please check out the FAQ on the program page.
This challenge is only available in English and all videos are hosted on the PILATESBODY by Kayla YouTube Channel. While I do not edit closed captioning or subtitling into my videos, YouTube may make it available for you if you turn them ‘ON’ in your YouTube player settings.
Ready to embark on a transformative journey? Introducing the 28-Day Wall Pilates Beginner Challenge – your ticket to a stronger, more vibrant you with a unique Pilates experience! Here is how you get started today!
Click on the workout links below to head directly to the workouts and get started! These are just a sample of the amazing workouts inside the program
10-minute Full Body Beginner Wall Pilates Workout—no equipment needed! Perfect for beginners, this workout utilizes the support of a wall to gently introduce you to Pilates movements, enhancing core strength, flexibility, and overall body awareness. Want to invest in some equipment for this challenge? See this blog for my favorite Pilates Equipment or my Amazon Storefront.
Targets: Hamstrings, Glutes & Core
Modifications: Start by just lifting a heel off the wall and decreasing range of motion in the march. You may also combine a bridge lift with the march at the same time and return hips to mat before alternating legs.
* For a live demonstration of the Wall Pilates Glute Bridge March, watch the workout video!
Day 9 & 21 is a Beginner friendly lower body, booty band, Wall Pilates workout. 5 Exercises to strengthen your glutes and legs with this knee friendly, no squats quick and effective Wall Pilates class.
Targets: Glutes, Thighs & Obliques
Modifications: Use light or no resistance band.
* For a live demonstration of the Kneeling Clamshell Exercise, watch the workout video
This Wall Pilates Upper Body Workout is all about correcting posture and strengthening your Arms and Back. The majority of the workout will be seated against the wall utilizing Ankle weights around your wrists for increased strength and body awareness! This workout is simple, mindful and brings you back to building a strong Pilates foundation.
Targets: Shoulder, Upper Back
Modifications: Use body weight and decreased range of motion.
* For a live demonstration of the Wall Slide Shoulder Exercise, watch the workout video
An intense 15-minute quick full body stretch workout using a wall. Incorporate Pilates Stretching pre or post workout to increase flexibility in your entire body, speed up recovery and prevent injury!
Targets: Quads & Hip flexors
Modifications: Keep space between knee and wall. Use yoga blocks under palms.
* For a live demonstration of the Couch Stretch taps, watch the workout video
Beginner Wall Pilates lower body workout. Strengthen your legs, glutes and hamstrings with the support of the wall and only your body weight. This is a no equipment, no repeats workout.
Targets: Hamstring, Glutes, Quads, Core
Modifications: Decrease range of motion making the circles smaller.
* For a live demonstration of the Single Leg Glute Bridge with Leg Circle, watch the workout video
In this workout, we fuse the core-strengthening benefits of Pilates with the added challenge of utilizing the wall for support, amplifying the intensity and effectiveness of each movement! Whether you’re aiming to sculpt your abs or tone your booty, this workout promises to ignite your muscles and leave you feeling empowered and energized.
Targets: Low Abs, Hip Flexor, Quad
Modifications: Bend knee and decrease range of motion in the lift.
* For a live demonstration of the Lower Abs Single Leg Lift, watch the workout video
This Full Body Wall Pilates Strength workout uses dumbbells for extra resistance training and a wall for support. We will be doing both Pilates-inspired exercises and traditional strength-based movements for a Pilates Strong workout that will challenge you.
Targets: Legs, Biceps
Modifications: Decrease range of motion of wall sit and use lighter weights.
* For a live demonstration of the Wall Sit with Bicep Curl, watch the workout video
Share your favorite workout of the week below in the comment section! If you haven’t tried any yet, I’d love to chat with you on how to start!
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
