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Ready to level up your fitness game? Join us for a transformative 21-day Pilates strength journey on YouTube led by the amazing instructor, Pilatesbody by Kayla. Get ready to sculpt and strengthen your body with a blend of weights, mat Pilates, strength training, and mobility exercises—all designed to help you feel stronger and more empowered in just three weeks! Enjoy the added benefits of a Free Daily Pilates Workout Calendar and exclusive Lifetime VIP Community Access.

Free-21-Day-Pilates-Strength-Training-Challenge-Full-Body-Pilates-Strong-Week 3-Workouts- PILATESBODY-by-Kayla

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

Free Pilates Strength YouTube Workouts (21-Day Challenge Week 3)

By: PILATESBODY by Kayla

Ready to level up your fitness game? Join us for a transformative 21-day Pilates strength journey on YouTube led by the amazing instructor, Pilatesbody by Kayla. Get ready to sculpt and strengthen your body with a blend of weights, mat Pilates, strength training, and mobility exercises—all designed to help you feel stronger and more empowered in just three weeks! Enjoy the added benefits of a Free Daily Pilates Workout Calendar and exclusive Lifetime VIP Community Access. Did you miss Week 1 and Week 2? Check them out here: Week 1 Workouts, Week 2 Workouts.

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

New to the 21-Day Pilates Strength Challenge Program?

Join us on a 21-day journey to Pilates strength! The Pilates Strength Challenge is more than just a workout program—it’s a transformative experience that will redefine your approach to Pilates. Led by certified Pilates instructor, Pilatesbody by Kayla, this challenge combines the core principles of Pilates with functional strength training to help you unlock your full potential. Through a carefully curated series of workouts, you’ll strengthen and tone your body from head to toe, while also improving your posture, balance, and overall well-being.

Each day, you’ll engage in a variety of Pilates-inspired movements designed to challenge your muscles and elevate your fitness level. From resistance exercises using weights to dynamic movements that target multiple muscle groups at once, you’ll experience a comprehensive and effective approach to building strength and flexibility. With consistent effort and dedication, you’ll not only see physical results but also cultivate a deeper connection to your body and a newfound sense of empowerment. Get ready to surpass your fitness goals and unleash your inner Pilates Queen with the Pilates Strength Challenge!

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.

How can I stay motivated and consistent with my Pilates workouts over the long term?

As we embark on Week 3 of the program, remember you are in this for the long haul! You should continue to incorporate daily movement into your life after this three-week program. So how can you stay consistent in Pilates for the long term?

  1. Set clear and achievable goals: Define what you hope to accomplish with your Pilates practice, whether it’s improving strength, flexibility, posture, or overall well-being. Break down your goals into smaller, manageable milestones and celebrate your progress along the way. Done with this 3-week program? Check out this 7-Day Wall Pilates Program as your next week! 
  2. Establish a routine: Incorporating Pilates into your weekly schedule as a non-negotiable appointment with yourself is super helpful to keep consistency. Whether you prefer morning or evening sessions, consistency is key to forming a habit and staying on track. Need a planner to help keep you on track? Check out this weekly planner pad from my friend, Julie! 
  3. Find enjoyment in the practice: Discover what aspects of Pilates you enjoy the most, whether it’s the sense of flow, the challenge of mastering new movements, or the feeling of strength and vitality afterward. Focus on these positive experiences to keep yourself motivated.
  4. Buddy up: Enlist a friend, family member, or workout buddy to join you in your Pilates sessions. Benefits of the best YouTube workouts is you can both follow from home! According to the National Institute of Aging, making exercise social and finding a virtual “exercise buddy” will help keep you going and provide emotional support.
  5. Stay flexible: Be gentle with yourself and recognize that there will be days when you may not feel like exercising. Listen to your body, and if you need to take a rest day or modify your workout, that’s okay. The key is to maintain consistency over the long term, rather than striving for perfection in every session.

By implementing these strategies and staying committed to your Pilates practice, you can cultivate a sustainable at home Pilates routine that supports your health, fitness, and overall well-being for years to come.

What Equipment is recommended for 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 3 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 3) FAQ

Is Pilates Good Resistance Training?

Classical Pilates exercises typically involve just your body weight on a mat. Unless you are moving your body with added resistance in an exercise like a push up that would be considered resistance training but lifting one leg for leg circles would not be consisted of resistance training. However, when you add weights, resistance bands, or spring to a movement it now becomes a resistance exercise and that is the equipment we rely on in the 21-Day Pilates Strength Challenge. 

Can I do Pilates and Strength Training on the same day?

Yes, absolutely! Pilates can be done as a warm up to weight lifting or it could be done post weight training for a core focused cool down and flexibility benefits. Similarly to combining cardio with strength training, Pilates can be combined in a similar fashion. Strong Fitness Magazine says, “the micro-movements and burnouts make for the perfect compliments for your heavy lifting.”

How to stay motivated when doing Pilates Workouts at Home?

A few things that have helped me commit to my at home Pilates workout routine are:

  1. Laying out my Pilates workout clothes the night prior, and it is typically a bright, fun outfit that I feel good and confident in! I also made a blog post on my favorite outfits: Best Pilates Apparel on Amazon: What to Wear That’s Comfortable, Stylish and Affordable!
  2. Creating a dedicated workout space in my home. That way you don’t have to spend the time organizing your at home Pilates equipment, it is already there and ready for you to just hit play! According to American Home Fitness, “Building a home gym that you enjoy coming to and working out in will do wonders to improve your overall motivation.”
  3. Follow a workout calendar. Print it out and post it somewhere you’ll see it multiple times a day for a reminder, save the PDF version to your phone for easy access so you know what day and workout you’re one to get started quickly!

Top Motivational Pilates Quotes

“Every moment of our life can be the beginning of great things.”  – Joseph Pilates

“Physical fitness is the first requisite of happiness.” – Joseph Pilates

“Breathing is the first act of life and the last. Our very life depends on it.” – Joseph Pilates

“In 10 sessions you’ll feel the difference, in 20 you’ll see the difference, and in 30 you’ll have a new body” – Joseph Pilates

Free 21-Day Pilates Strength Challenge (Week 3 Workouts)

Start Your Free Pilates Strength Training Workouts

Week 3-Workout-Calendar-Free-21-Day-Pilates-Strength-Training-Challenge-Full-Body-Pilates-Strong-PILATESBODY-by-Kayla

Reminder on how to download and use the workout calendar for this program

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 – 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 for the final week of the Pilates Strength Program?

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

  1. Day 15: Upper Body Pilates Strength Workout with Weights | 10 Minutes
  2. Day 16: Lean Legs + Lifted Booty Pilates Strength Training with Weights | 15 Minutes
  3. Day 17: Full Body Pilates Strength Training with Weights | 30 Minutes
  4. Day 18: Back + Core Pilates Strength Training Workout with Weights | 25 Minutes
  5. Day 19: Full Body Pilates Cardio High Intensity Interval Strength Training Workout | 18 Minutes
  6. Day 20: Daily Lower Body Foam Roller Routine to Release Tight Quads, Glutes and Hip Flexors | 15 Minutes
  7. Day 21: Rest Day and Program Completion
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Prefer to Watch on YouTube?

VIEW THE PROGRAM PLAYLIST

Week 3 Workouts

Best Pilates YouTube Workouts for Strength Training

Day 15: Upper Body Pilates Strength Workout with Weights | 10 Minutes

Upper Body Pilates Strength with Weights Workout Summary

Equipment: Mat, and 8lb or 10lb Dumbbells

This Upper Body Pilates workout will help you sculpt defined arms with 1 Dumbbell. This is a strength-based, 10-minute at home, no repeat Pilates upper body workout that targets your arms, shoulders, and back.

Day 15 Workout Highlight: Renegade Row Exercise

Targets: Chest, Back & Core

How-to-do-Renegade-Row-Pilates-Exercise-for-Pilates-Strength-Challenge

How to Do Renegade Row Exercise

  • Begin in a high plank with 1 dumbbell under your right hand.
  • Exhale pull the dumbbell up to the side of your body – think wrist to rib keeping elbow narrow and hips level. 
  • Inhale, return the dumbbell back down and roll it to the left hand.
  • Repeat 45 seconds

Modifications: Use a lighter weight or lower to your knees.

* For a live demonstration of the Renegade Row Exercise, watch the workout video!

JOIN THE CHALLENGE

Day 16: Lean Legs + Lifted Booty Pilates Strength Training with Weights | 15 Minutes

Lean Legs + Lifted Booty Workout Summary

Equipment: Mat, and Dumbbell Set with 12lbs

This dynamic Pilates workout emphasizes resistance training to sculpt and tone the lower body. Grab your 8-12lb dumbbells to lift your booty and define your thighs in this workout that is part of my 21-Day Pilates Strength Training Challenge.

Day 16 Workout Highlight: Goddess Squat Exercise

Targets: Glutes, Quads, Inner Thighs, Hamstrings & Core

How-to-do-Goddess-Squat-Pilates-Exercise-for-Pilates-Strength-Challenge

How to Do Goddess Squat Exercise

  1. Begin with feet wider than shoulder width, heels in and toes turned out. Hold dumbbells in hands.
  2. Inhale lower down into a squat while slightly pressing your knees back. 
  3. Exhale come back up to stand.
  4. Repeat movement for 10-12 reps each leg.

Modifications: Use lighter dumbbells or body weight only.

* For a live demonstration of the Goddess Squat, watch the workout video

JOIN THE CHALLENGE

Day 17: Full Body Pilates Strength Training with Weights | 30 Minutes

Full Body Pilates Strength Training Workout Summary

Equipment: Mat, and Dumbbell Set with 12lbs

Grab your hand weights for this dynamic full body Pilates Strong Strength Training Class to work your full body. This Pilates workout will help you build endurance and strength… Embrace the burn!

Day 17 Workout Highlight: Reverse Lunge, Single Leg Balance and Bicep Curl to Shoulder Press Exercise

Targets: Full Body

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How to do the Reverse Lunge + Single Leg Balance + Bicep Curl to Shoulder Press Exercise

  1. Begin standing holding 2 dumbbells.
  2. Inhale step your right foot back lowering down into a reverse lunge.
  3. Exhale raise right knee up towards chest using your abs while bicep curling weights up and pressing them over head.
  4. Inhale return weights to sides and you step your right foot back lowering back into a reverse lunge.
  5. Continue the same leg for 8-10 reps. Repeat both sides.

Modifications: Use body weight and slow down. Follow suggested modifications in workout.

* For a live demonstration of the Reverse Lunge, Single Leg Balance and Bicep Curl to Shoulder Press, watch the workout video

JOIN THE CHALLENGE

Day 18: Back + Core Pilates Strength Training Workout with Weights | 25 Minutes

Pilates Strength Training Back and Core Workout Summary

Equipment: Mat, and Dumbbell Set

The 25 minute back and core workout is perfect for fitting into even the busiest of schedules. Pilates Strength Training with light hand weights offers a dynamic and efficient way to sculpt and tone your back and core muscles, helping you achieve a balanced and resilient physique. With targeted exercises designed to improve posture, stability, and overall strength, this workout will leave you feeling empowered and energized to tackle whatever challenges come your way.

Day 18 Workout Highlight: Donkey Kick and Lateral Raise Exercise

Targets: Glutes, Hamstrings, Core, Back

How-to-do-Donkey-Kick-Lateral-Raise-Pilates-Exercise-for-Pilates-Strength-Challenge

How to do Donkey Kick + Lateral Raise Exercise

  1. Begin in a kneeling table top position on all 4s, with one dumbbell behind your left knee and one dumbbell under your right palm.
  2. Exhale lift left knee up as if you are stamping your footprint on the ceiling and lift right arm out to the side. Pause for 1 count.
  3. Inhale lower hand and knee down.
  4. Repeat 5-8x each side.

Modifications: Use body weight only.

* For a live demonstration of the Donkey Kick + Lateral Raise, watch the workout video

JOIN THE CHALLENGE

Day 19: Full Body Pilates Cardio High Intensity Interval Strength Training Workout | 18 Minutes

Pilates Cardio Workout Summary

Equipment: Mat, and Dumbbell Set

This dynamic and INTENSE workout blends the benefits of Pilates HIIT – high-intensity interval training to boost your cardiovascular endurance and FULL BODY Strength simultaneously. Grab your dumbbells for this Heart Pumping workout that will have you dripping sweat.

Day 19 Workout Highlight: Curtsy Lunge + Side Crunch Exercise

Targets: Legs, Glutes, Obliques

How-to-do-Curtsy-Lunge-Pilates-Exercise-for-Pilates-Strength-Challenge

How to do Curtsy Lunge + Side Crunch Exercise

  1. Start standing holding 1 dumbbell over head.
  2. Inhale tuck one leg behind the other lowering down into a squat keeping the majority of the weight in your front leg.
  3. Exhale stand back up raising the back leg out to the side crunching elbow and knee together.
  4. Repeat 45 seconds each side.

Modifications: Slow down your pace and adjust weight accordingly.

* For a live demonstration of the Curtsy Lunge + Side Crunch, watch the workout video

JOIN THE CHALLENGE

Day 20: Daily Lower Body Foam Roller Routine to Release Tight Quads, Glutes and Hip Flexors | 15 Minutes

Daily Lower Body Foam Rolling Workout Summary

Equipment: Mat and Foam Roller

Say goodbye to tight quads, glutes, and hip flexors. In this self care foam rolling routine, I will teach you a series of targeted exercises using a foam roller, to promote lower body flexibility and alleviate tightness.

Day 20 Workout Highlight: Figure Four (4) Glute Stretch and Roll Exercise

Targets: Glutes, Hips

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How to do Figure 4 Glute Stretch and Roll Exercise

  1. Sit on top of your foam roller with one ankle crossed over the opposite thighs.
  2. Ankle your body towards the leg that is crossed on top putting more pressure on that glute.
  3. Begin gently rolling back and forth on the roller feeling the glute massage. Approx 30-60 seconds.
  4. Return back to center and sit up as tall as you can slightly hinged forward until you feel a stretch in the glute and hip. Hold approx. 30-60 seconds.

Modifications: Using a soft roller, don’t cross into figure 4 and roll with straight legs.

* For a live demonstration of the Figure 4 Glute Stretch and Roll, watch the workout video

JOIN THE CHALLENGE

Day 21: Rest & Replenish

You’ve made it through Week 3! 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 when you have finished this program! 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.

Here’s the important next step which is to plan out your next week! Your intentional movement shouldn’t stop here. Need some inspiration? Check out the weekly playlists on the Pilatesbody by Kayla YouTube Channel!

JOIN THE CHALLENGE

Featured In Week 3 Workouts:

best-pilates-mat-on-amazon-Feetlu-yoga-exercise-mat-at-home-youtube-workouts-

Premium Exercise Mat with Strap

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

Light Weight 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-medium-dumbell-set-neoprene-workout-dumbbell-set-for-pilates-at-home-workout-exercises-beginners

Medium Weight Workout Dumbbell Set

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

Booty Bands – Fabric Resistance Bands

CLICK HERE TO SHOP
ALTA-Mini-Loop-Bands-for-Women-Premium-Resistance-Bands-for-Working-Out-Fabric-Exercise-Bands-Leg-Bands

Loop Resistance Bands

CLICK HERE TO SHOP

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

Share your favorite workout of the program 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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