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The Free 21-Day Pilates Strength Challenge is designed to redefine your strength, vitality, and inner resilience. In this blog, we highlight week 1 of the Pilates Strength Challenge that highlights some of the free Pilates strength workouts we have on YouTube. In just three weeks, get ready to witness a remarkable shift! Your entire body strength is about to undergo a transformation, your mind-body connection will get a makeover, and you’ll emerge Pilates Strong – all achieved in just a quick 20 minutes each day. Get set for this empowering journey! Through guided at home Pilates workouts, community, and encouragement, you will see your strength build through Pilates fundamentals and weight training. Are you ready to take on the challenge? Watch the introduction video and as well as week 1 of the workouts!

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21-Day Pilates Strength Challenge  •  Workout Programs  •  Pilates Workout Calendars

Free Pilates Strength YouTube Workouts (21-Day Challenge Week 1)

By: PILATESBODY by Kayla

Transform your strength, vitality, and inner resilience with the Free 21-Day Pilates Strength Challenge! In just about 20 minutes each day, this on-demand, low-impact strength training program is designed to reshape and tone both your body and mind. Enjoy the added benefits of a Free Daily Pilates Workout Calendar and exclusive Lifetime VIP Community Access.

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting PILATESBODY by Kayla, making the content you see on this blog possible.

JUMP TO WORKOUTS

Don’t miss out on this FREE 21-Day Pilates Strength Challenge on YouTube

The Pilates Strength Challenge will get you Pilates strong. This program is a Pilates core-based functional strength training program on YouTube designed to transform your full body strength by putting a fun Pilates twist on traditional strength movements like squats and lunges.

In this 21-day workout program you will unlock the potential of Pilates for a comprehensive boost in full-body strength by incorporating resistance training, functional movements and mobility training. Throughout this three-week transformative experience, this challenge is your gateway to surpassing boundaries, redefining fitness aspirations, and unlocking your inner Pilates Queen!

LET’S GET STARTED

Download Your FREE Workout Calendar

Start the Pilates Challenge today! Download your Free Pilates Workout Calendar with direct links to each of the At Home Pilates Strength Training Workouts

Free Pilates Workout Calendar - 21-Day Pilates Strength Training Challenge for Beginners - PILATESBODY by Kayla
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Enter your name and email to sign-up for the 21-Day Pilates Strength Challenge Challenge. We won't sell your information or spam you.

Can I do the Pilates Strength Program at home?

Yes! This Free 21-Day Pilates Strength Challenge is designed for all levels and programmed to give you 6 Pilates at home strength training workouts (1 rest day) 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.

What Equipment do I need for Week 1 of the Pilates Strength Challenge?

This Free 21-Day Pilates Strength Challenge is designed to take your Pilates workouts to the next level incorporating equipment that goes beyond the Mat and Pilates Reformer. You will need some basic equipment to complete week 1 of the challenge. 

Minimum At Home Equipment Needed:

Visit the PILATESBODY by Kayla Amazon Shop to see the equipment & brands we recommend.

Disclaimer: PILATESBODY by Kayla is a participant in the Amazon Associates Program. Which means I earn a small commission if you shop using the link above (at no additional cost to you). All opinions are my own. Thank you for supporting PILATESBODY by Kayla!

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YouTube Pilates Strength Program (Week 1) FAQ

Are the Pilates Strength Program Workouts Free?

The 21-day Pilates Strength Challenge is free and generally done in the comfort of your home. Join my 21-day Pilates Strength Challenge to get started today and get the calendar with linked workouts sent right to your inbox!

How do I access the challenge?

The 21-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 and a TV or device with WIFI / data access to follow along! Sign up today to get started!

What is the time requirement for each workout?

The week 1 Pilates Strength Program workouts range from 10 minutes to 25 minutes. This plan includes 5 strength days, 1 mobility day, and 1 rest day of which you can choose to do your own light movement. The goal is to listen to your body and make this plan work for YOU!

Can I do this program while I am pregnant or postpartum?

*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.

Free 21-Day Pilates Strength Challenge (Week 1 Workouts)

Building Your Pilates Strength Training Foundation

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How do I download and use the program’s Free Pilates Workout Calendar PDF?

Ready to embark on a transformative journey? Introducing the 21-Day Pilates Strength Challenge – your ticket to a stronger, more vibrant you! Here is how you get started today!

How to Download the Daily Pilates Workout Calendar PDF

  1. Download the 21-Day Pilates Strength Challenge Program PDF by Clicking here or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save this workout calendar to your mobile device home screen for easy access: 
    1. Open this workout calendar PDF in the safari browser on your phone 
    2. Tap the bottom arrow in  the center of your screen. 
    3. Select “add to Home Screen”. 
  3. OR Save this workout calendar to your computer desktop or iPad if you plan on working out each day using a larger screened device! 

How to Use the Daily Pilates Workout Calendar PDF

  1. Hover over and then click on the bold text each day to access the full workout video, or scroll down to find the daily workouts for week 1 below! 
  2. You can also access all of the at home workout videos on this workout challenge calendar on YouTube via this playlist: Pilates Strong 21 Day Challenge #1 – YouTube 
  3. Share your daily workouts with me by tagging @pilatesbodybykayla on social and “pin” the daily workouts on Pinterest so you can do them.

Ready to get started with the Pilates Strength Program?

Click on the workout links below to head direct to the workouts and get started! 

  1. Day 1: Arms + Abs Pilates Strength Workout with Weights | 20 Minutes
  2. Day 2: Legs + Back Pilates Strength Training Workout with Weights | 15 Minutes
  3. Day 3: Booty + Abs Sculpt Pilates Butt Lift At-Home Workout | 25 Minutes
  4. Day 4: Athletic Pilates Abs Complete Core Burnout | 15 Minutes
  5. Day 5: Pilates HIIT Cardio Standing Low-Impact Workout | 10 Minutes
  6. Day 6: Upper Body Mobility with Foam Roller Workout to Release Tightness | 20 Minutes
  7. Day 7: Rest Day / NEAT Movement
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Prefer to Watch on YouTube?

VIEW THE PROGRAM PLAYLIST

Week 1 Workouts

Best Pilates YouTube Workouts for Strength Training

Day 1: Arms + Abs Pilates Strength Workout with Weights | 20 Minutes

Arms and Abs Pilates Workout Summary

Unleash strength and power in this invigorating 20-minute Dynamic Pilates Workout that targets your ARMS + ABS! Grab a set of light hand weights (5#) or get resourceful with household items like canned foods or water bottles. No weights? No problem! You’ll still conquer this workout and feel the burn! Want to invest in some equipment for this challenge? See this blog for my favorite Pilates Equipment or my Amazon Storefront.

Day 1 Workout Highlight: Down Dog Reach Back Exercise

Targets: Core, Back & Shoulders

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How to do Down Dog Reach Back Exercise

  • Begin in a downward facing dog with your dumbbells under or next to your hands.
  • Exhale reach your right dumbbell towards your left ankle.
  • Inhale return to downward facing dog.
  • Exhale reach your left dumbbell towards your right ankle.
  • Inhale return to downward facing dog.
  • Repeat 8-10 reps

Modifications: Eliminate Dumbbells and use your Body Weight. Another option is to stay in the tabletop position on all 4s instead of hovering over the tabletop.

* For a live demonstration of the Down Dog Reach Back Exercise, watch the workout video!

JOIN THE CHALLENGE

Day 2: Legs + Back Pilates Strength Training Workout with Weights | 15 Minutes

Legs and Back Pilates Workout Summary

Day 2 is a low impact Legs + Back Pilates workout with weights! Build stronger legs, booty and back with this Pilates Strong workout that promises to bring the burn. The workout consists of three dynamic exercises, working for 45 seconds with 15 seconds rest and repeating the circuit 2x. You will need your dumbbells for this workout as well as your gliders and Pilates mat.

Day 2 Workout Highlight: Curtsy Lunge + Reverse Fly Exercise

Targets: Glutes, Thighs & Back

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How to Do Curtsey Lunge + Reverse Fly Exercise

  1. Begin standing with dumbbells in your hands and a glider disc under your right foot.
  2. Inhale come into a squat on the left leg as you slide the right foot behind the left coming into a curtsey lunge with a slight hinge forward of your chest.
  3. Exhale raise the arms out to a T coming into a reverse fly. Lowering arms and rising back up to the top.
  4. Repeat movement for 45 seconds.

Modifications: Use lighter dumbbells, slow down and work up to two rounds.

* For a live demonstration of the Curtsey Lunge + Reverse Fly, watch the workout video

JOIN THE CHALLENGE

Day 3: Booty + Abs Sculpt Pilates Butt Lift At-Home Workout | 25 Minutes

Booty + Abs Sculpt Pilates Workout Summary

No more flat bum, a.k.a. “mommy butt”! This At-home Pilates workout will perk up your buns, sculpt your side booty and lift your underbutt. Build your booty naturally and feel the burn with this booty workout. You will need Booty Bands and a Mat for this workout.

Day 3 Workout Highlight: Side Laying Circles Exercise

Targets: Obliques, Glutes, Thighs

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How to Side Laying Circles Exercise

  1. Begin laying down on one side with your elbow under shoulder propping you up and the resistance band around your thighs. Optional top arm raised up.
  2. Begin to lift your top leg up until you feel the resistance of the band working your glute and thigh.
  3. Begin to circle the top leg in one direction without loosing tension in the band.
  4. Do 8-10 circles in each direction.

Modifications: Use body weight and skip the resistance band. Follow suggested modifications in workout.

* For a live demonstration of the Side Laying Circles, watch the workout video

JOIN THE CHALLENGE

Day 4: Athletic Pilates Abs Complete Core Burnout | 15 Minutes

Pilates Core Burnout Workout Summary

An intense 15-minute Pilates CORE BURNOUT workout. In this ATHLETIC ABS class you will sculpt your entire midsection feeling a powerful BURN — Trust Me! All you need to complete this workout is your body and a mat so let’s get moving!

Day 4 Workout Highlight: Core Toe Taps Exercise

Targets: Abs & Coordination

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How to do Core Toe Taps Exercise

  1. Begin laying down on your back, hands behind your head curled up in a crunch and knees bent with toes lightly touching the ground.
  2. Exhale lift right knee to table top, hold, lift left knee to table top hold.
  3. Inhale lower right knee down, then left knee down back to starting position.
  4. Repeat 8-10x.

Modifications: Keep head and feet down as needed. Take rest, focus on form, and jump back in when you’re ready.

* For a live demonstration of the Core Toe Taps Exercise, watch the workout video

JOIN THE CHALLENGE

Day 5: Pilates HIIT Cardio Standing Low-Impact Workout | 10 Minutes

Pilates HIIT Cardio Workout Summary

Join me for a standing-only Pilates HIIT workout, fusing low-impact cardio with the CORE focus of Pilates. Perfect for all fitness levels, this full-body workout will get your heart rate up, enhance core strength, and boost flexibility without the need to hit the ground! All you need is your body so let’s get moving!

Day 5 Workout Highlight: Pilates Roll Down to Plank Walkout Exercise

Targets: Full Body

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How to do Pilates Roll Down to Plank Walkout Exercise

  1. Start standing with feet hip width apart.
  2. Roll the spine forward and down reaching for the toes, placing hands on floor and walking out to a high plank hold.
  3. Tuck your chin towards your chest walking hands back to toes standing all the way back up. Optional to reach arms over head.
  4. Repeat 45 seconds

Modifications: Slow down your pace and take longer rest as needed.

* For a live demonstration of the Roll Down to Plank Walk Out, watch the workout video

JOIN THE CHALLENGE

Day 6: Upper Body Mobility with Foam Roller Workout to Release Tightness | 20 Minutes

Upper Body Mobility Workout Summary

After a hard week of workouts, this will feel great on your body! Release tension in your neck, shoulders and upper back with this quick Pilates Stretch class using a foam roller to end week 1 of the 21-day Pilates Strength Challenge.

Day 6 Workout Highlight: Foam Roller Thoracic Spinal Extension Exercise

Targets: Upper back, Chest, Shoulders

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How to do Foam Roller Thoracic Spinal Extension

  1. Sit with the foam roller placed under your mid upper back approximately 1’’ below shoulder blades. Place hands behind head to support your neck.
  2. Inhale begin to stretch the spine back over the roller coming into a spinal extension and expanding your chest.
  3. Exhale tuck your chin to your chest and draw your ribs back together coming back up into a crunch position.
  4. Repeat 10x times. 

Modifications: Play around with the positioning of the foam roller and being mindful not to over stretch. Pick the correct density of foam roller for the amount of pressure you like.

* For a live demonstration of the Foam Roller Thoracic Spinal Extension, watch the workout video

JOIN THE CHALLENGE

Day 7: Rest & Replenish

You’ve made it through week 1! It’s crucial to honor your body and mind, especially after six days of intentional movement. Embracing a rest day is like giving yourself a big, warm hug as you prepare for week 2! Remember, it’s not just about lazing around; you can still incorporate Non-Exercise Activity Thermogenesis (NEAT) movement. Try some light stretching, or take a leisurely stroll outside and get some fresh air! This way, you’re nurturing your well-being without the intensity of a full workout. Your body will thank you for the rest, and you’ll recharge those energy levels for the days ahead. It’s all about finding that beautiful balance between movement and mindful rejuvenation.

JOIN THE CHALLENGE

Featured In Week 1 Workouts:

best-pilates-exercise-mat-breastfeeding-stretches-for-back-neck-shoulder-pain

EcoWise Premium Exercise Mat

CLICK HERE TO SHOP
best-3-pound-neoprene-workout-dumbbell-set-for-wall-pilates-at-home-workout-exercises-beginners

3-Pound Workout Dumbbell Set

CLICK HERE TO SHOP
best-pilates-sliding-core-discs-gliding-the-original-sliding-disc-exercise-system-PILATESBODY-by-Kayla-pilates-studio-instructor-minneapolis-long-lake

Pilates Gliding Discs System

CLICK HERE TO SHOP
best-8-pound-neoprene-workout-dumbbell-set-for-wall-pilates-at-home-workout-exercises-beginners

8-Pound Workout Dumbbell Set

CLICK HERE TO SHOP
ALTA-Booty-Bands-for-Women-Premium-Non-Slip-Fabric-Resistance-Bands-for-Working-Out-Fabric-Exercise-Bands-Leg-Bands

Booty Bands – Fabric Resistance Bands

CLICK HERE TO SHOP
Foam-Roller-for-Pilates-Best-Pilates-Equipment-for-Pilates-Strength-Challenge

Medium Density Foam Roller

CLICK HERE TO SHOP

What did you think of Week 1 of the 21-Day Pilates Challenge?

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

Free 21-Day Pilates Strength Challenge 

21 days to transform your full body strength, reshape your mind body connection, and become Pilates Strong in just 20 minutes a day. Download your Free Pilates Workout Calendar to get started today!

YES, I WANT IT!
Free 21-Day Pilates Strength Challenge - Pilates Strength Training - Pilates Workout Calendar - PILATESBODY by Kayla
Free 21-Day Pilates Strength Challenge - Pilates Strength Training - Pilates Workout Calendar - PILATESBODY by Kayla

Free 21-Day Pilates Strength Challenge 

21 days to transform your full body strength, reshape your mind body connection, and become Pilates Strong in just 20 minutes a day. Download your Free Pilates Workout Calendar to get started today!

YES, I WANT IT!
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Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.

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