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Welcome to the Spring into Pilates challenge, where we invite you to rejuvenate your body and mind with seven days of invigorating Pilates workouts. Throughout this challenge, you’ll follow our carefully curated Pilates Workout Calendar PDF, designed specifically for busy moms like you who prefer to exercise from the comfort of home. Best of all, it’s completely Free! Say goodbye to guesswork and hello to a structured Workout Calendar that will guide you through each session, helping you stay on track and motivated. Enjoy the added benefits of a Free Daily Pilates Workout Calendar.

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Pilates Workout Calendars  •  Workout Programs

Spring Into Pilates: 7-Day Mat Pilates Workout Calendar

By: PILATESBODY by Kayla

Welcome to the Spring into Pilates Challenge, where we invite you to rejuvenate your body and mind with seven days of invigorating Pilates workouts. Throughout this challenge, you’ll follow our carefully curated Pilates Workout Calendar, designed specifically for busy moms like you who prefer to exercise from the comfort of home. Best of all, it’s completely Free! Say goodbye to guesswork and hello to a structured Pilates Workout Calendar PDF that will guide you through each session, helping you stay on track and motivated. Enjoy the added benefits of a Free Daily Pilates Workout Calendar and exclusive Lifetime VIP Community Access. 

Kickstart-your-spring-fitness-journey-with-a-7-day-workout-plan-from-pilatesbodybykayla
SIGN ME UP!

New to Pilates Workouts on YouTube?

Join us on a 7-day Pilates challenge to jump start your spring fitness routine! The Spring into Pilates Challenge is designed for you to begin your journey towards a stronger, more balanced body with a Full Body Pilates approach. Follow along with the Free Pilates Calendar PDF and workouts on YouTube as each class leads you through a series of exercises targeting every muscle group from head to toe. Get ready to feel the burn and embrace the power of Pilates as you Spring into Pilates with determination and enthusiasm. 

Don’t forget to download your Free Pilates Calendar PDF to keep track of your progress throughout the challenge. With our Workout Calendar in hand, you’ll know exactly which Pilates workouts to do each day, making it easier than ever to stay committed to your fitness goals. Plus, having a visual reminder of your daily workouts will help you stay accountable and motivated to push through even on the busiest of days.

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 Workouts

Free Pilates Workout Calendar PDF Spring into Pilates 7-Day Full Body Strength Challenge pilates body by kayla
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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.

Spring Pilates for Renewal and Rejuvenation

Spring is a season of renewal and rejuvenation, making it the perfect time to kickstart a Pilates fitness routine and prioritize self-care. As the weather warms up and nature comes back to life, there’s a natural inclination to spend more time outdoors and embrace physical activity. Experience Life states, “Come spring, it’s not just the sunshine nudging you to get outside and move. It’s your DNA.”

Engaging in a Spring Pilates Fitness Routine Offers a Multitude of Benefits:

  1. Increased Energy Levels: Springtime brings longer days and milder temperatures, making it easier to find the motivation to exercise. Regular physical activity, whether it’s outdoor workouts or indoor classes, helps boost energy levels and combat feelings of fatigue, leaving you feeling revitalized and ready to tackle your day with gusto.
  2. Improved Mood and Mental Well-being: Exercise has been shown to release endorphins, the body’s natural feel-good chemicals, which can help alleviate stress, anxiety, and depression. With the arrival of spring, taking your workouts outdoors exposes you to natural sunlight, which further enhances mood and promotes a sense of well-being, leaving you feeling happier and more positive overall.
  3. Enhanced Physical Health: Spring fitness routines contribute to improved physical health by increasing cardiovascular fitness, building strength and endurance, and promoting weight management. Engaging in regular exercise strengthens the heart, boosts immunity, and lowers the risk of chronic diseases such as heart disease, diabetes, and obesity, helping you maintain optimal health and vitality.
  4. Opportunity for Variety and Exploration: Spring offers a diverse array of outdoor activities that can inject excitement and variety into your fitness routine. From hiking and biking to gardening and outdoor sports, there are countless ways to stay active and explore new interests while enjoying the beauty of nature. It’s important to mix up your Pilates workouts to keep things interesting and prevent boredom, ensuring long-term adherence to your fitness goals.
  5. Renewed Sense of Motivation and Inspiration: Spring is an ideal time to recommit to your fitness goals and embrace positive changes in your life. The fresh start provided by the changing season can reignite your motivation to prioritize self-care and make healthier choices, setting the stage for long-term success and personal growth. By harnessing the energy of spring, you can tap into new found inspiration and momentum to achieve your fitness aspirations and live your best life.
Kickstart-your-spring-fitness-journey-with-7-days of Pilates-workouts-from-pilates-body-by-kayla

What Equipment Is Recommended for the Spring Into Pilates Challenge?

This 7 Day Free Pilates Workout Calendar is designed to kick start your Pilates workouts and begin to move your body again more regularly. You will need some basic equipment to complete the Pilates YouTube Workouts. 

Minimum At Home Pilates 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!

Spring Into Pilates: 7-Day Mat Pilates Workout Calendar FAQ

How to plan a spring fitness refresh?

To plan a spring fitness refresh, start by accessing a Free Workout Calendar to structure your routine effectively. Spring into Pilates by incorporating Full Body Pilates sessions into your schedule, ensuring a balanced workout regimen. Utilize online resources for Free Pilates Workouts like the Pilatesbody by Kayla YouTube Channel for guidance and inspiration. Consider outdoor activities like walking and biking to embrace the rejuvenating spirit of the season while engaging in a variety of exercises. Prioritize self-care by setting aside time for relaxation and reflection amidst your fitness endeavors. With a well-planned spring fitness routine, you can energize your body and mind, setting the stage for a revitalizing season of growth and well-being.

How to get in shape for spring?

To get in shape for spring, consider following a structured plan with a Free Workout Calendar, which provides a clear roadmap for your fitness journey. Incorporate outdoor walking to get at least 10k steps per day. Focus on full-body workouts that target key muscle groups while also improving flexibility and core strength. Consistency is key, so aim to establish a regular exercise routine and stick to it. Remember to stay hydrated, nourish your body with nutritious foods, and listen to your body’s cues to avoid overexertion.

How to stay motivated and stick to my spring Pilates routine?

Staying motivated and sticking to your spring Pilates routine requires a combination of strategies and mindset shifts. Begin by setting specific, achievable goals using a Free Pilates Calendar to structure your workouts and track your progress. Spring into Pilates by finding workouts and Pilates challenges that you enjoy and that align with your fitness level and goals, utilizing Pilatesbody by Kayla YouTube channel for variety and guidance.

To maintain motivation, mix up your routine with different types of Pilates exercises and challenges to keep things fun and interesting. Additionally, find an accountability partner or join our Pilates community to stay inspired and committed. Remember to prioritize self-care by incorporating rest days and relaxation techniques into your routine, and celebrate your achievements along the way. With dedication, consistency, and a positive mindset, you can stay motivated and reap the rewards of your spring Pilates routine.

Kickstart your Spring Fitness Routine

7-Day Pilates Workout Plan START NOW

Kickstart-your-spring-fitness-journey-with-a-7-day-workout-plan-from-pilatesbodybykayla

Reminder on How to Download and Use The Workout Calendar PDF

Introducing the Kickstart to Spring Fitness 7-Day Pilates Workout Program – your ticket to a stronger, more vibrant you in just 7-days! Here is how you get started.

How to Download the Daily Pilates Workout Calendar PDF

  1. Download the Kickstart to Spring Fitness 7-Day Pilates Workout 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: Spring Into Pilates – 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 Spring Into Pilates Challenge?

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

  1. Day 1: Ballet Legs Pilates Workout | 20 Minutes
  2. Day 2: Classical Mat Pilates Exercises | Full Body Flow | 40 Minutes
  3. Day 3: Quick Pilates Arm Sculpt | 15 Minutes
  4. Day 4: Pilates Underbutt Booty Lift Circuit Workout | 17 Minutes
  5. Day 5: Core Power Pilates | 30 Minute Mat Pilates Workout
  6. Day 6: Full Body Low Impact Cardio Pilates (No Equipment) | 60 Minutes
  7. Day 7: Energizing Morning Pilates | Full Body Flow | 17 Minutes
Kickstart-your-spring-fitness-journey-with-a-7-days of Pilates-workout-s-from-pilatesbodybykayla

Prefer to Watch on YouTube?

VIEW THE PROGRAM PLAYLIST

Spring into Pilates

7-Days of Pilates YouTube Workouts for Full Body Strength

Day 1: Ballet Legs Pilates Workout | 20 Minutes

Ballet Legs Pilates Workout Summary

Equipment: Mat

Wake up your legs in this fun Mat Pilates workout! This class brings a fun ballet flow to the lower body. You’ll begin standing working on external hip rotation and balance in addition to a side laying leg series that focuses on increasing strength and coordination in the legs. 

Day 1 Workout Highlight: Plié Goddess Squat

Targets: Inner and Outer Thighs

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How to Do Plié Goddess Squat Exercise

  • Begin standing with feet wider than shoulder width. Heels in and toes pointed out.
  • Inhale as you squat down.
  • Exhale as you rise back up.
  • Repeat 12-15 reps. 

Modifications: Decrease range of motion. 

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

DO THE DAY 1 WORKOUT

Day 2: Classical Mat Pilates Exercises | Full Body Flow | 40 Minutes

Classical Mat Pilates Workout Summary

Equipment: Mat

Classical Full Body Mat Pilates Flow no equipment. This workout is based on the 31 classical Pilates exercises that are part of the yearly March MATness Pilates Challenge.

Day 2 Workout Highlight: Jack Knife Exercise

Targets: Legs, Core and Triceps 

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How to Do Jack Knife Exercise

  1. Lie on your back with legs straight up to the ceiling. Arms long at your sides pressing firmly into the mat.
  2. Inhale, lift your hips over your shoulders with your core. Maintain a 90-degree hip angle. Legs parallel to the mat.
  3. Exhale, lift both legs towards ceiling as pelvis lifts up to a straight line over the shoulders into a shoulder stand.
  4. Keep exhaling as you roll the spin into the mat with control while reaching the legs in opposition to the ceiling. Keep head and arms pressing gently into the mat. Finish with legs extended straight up to the ceiling. Advance by lowering legs to 45 degrees with control.
  5. Repeat 3 – 5 times.

Modifications: The Roll Up, Roll Over and Corkscrew.

* For a live demonstration of the Jack Knife exercise, watch the workout video

DO THE DAY 2 WORKOUT

Day 3: Quick Pilates Arm Sculpt | 15 Minutes

Quick Pilates Arm Sculpt Workout Summary

Equipment: Mat, and Theraband Resistance Band

Get ready to ignite those upper body muscles with this invigorating standing arm Pilates workout! Say hello to sculpted arms as you grab your trusty Theraband to add resistance and intensify the burn. This routine is designed to target and tone those often neglected muscles, leaving you feeling strong and empowered.

Day 3 Workout Highlight: “W” Lat Pull Down Exercise

Targets: Full Body

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How to do the “W” Lat Pull Down Exercise

  1. Begin standing holding the TheraBand in hands about shoulder width apart.
  2. Inhale raise arms up with tension in the band. Arms should look like a “V”.
  3. Exhale pull elbows down while slightly pressing the band apart until your arms make a “W”, feeling lats and back muscles engage.
  4. Repeat 12-15 Reps.

Modifications: Widen your grip or use a lighter band.

*For a live demonstration of the “W” Lat Pull Down, watch the workout video

DO THE DAY 3 WORKOUT

Day 4: Pilates Underbutt Booty Lift Circuit Workout | 17 Minutes

Pilates Underbutt Booty Lift Workout Summary

Equipment: Mat, and Pilates Ball

This Pilates circuit workout will help isolate the crease of your seat, the area where your glutes and your butt cheek connect aka the underbutt! Using the Pilates ball to help isolate the glutes and hamstrings A LOT, this mat Pilates class activates the booty to give your underbutt the natural tone and lift you desire! So now go wear those shorty shorts!

Day 4 Workout Highlight: Single Leg Glute Bridge with Ball Exercise

Targets: Glutes, Hamstrings, Core

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How to do Single Leg Glute Bridge with Ball Exercise

  1. Begin laying on your back with the Pilates ball under one foot closer to the heel.
  2. Exhale lift your hips up to a glute bridge position. Press firmly down onto the ball until all weight is all the ball and you are able to balance it.
  3. Inhale raise opposite knee toward chest.
  4. Exhale tap the foot back to the floor.
  5. Repeat 5-8 Reps.

Modifications: Use body weight only.

* For a live demonstration of the Single Leg Glute Bridge with Ball, watch the workout video

DO THE DAY 4 WORKOUT

Day 5: Core Power Pilates | 30 Minute Mat Pilates Workout

Pilates Core Power Mat Workout Summary

Equipment: Mat

Have fun with this no crunching core inspired workout. Get ready for direct and intense work for your center abs – your center abs guides and supports you through just about everything. You will explore laying positions, table top and standing movements to help you increase your core strength.

Day 5 Kneeling Hovering Table Top Single Leg Extension

Targets: Full Body

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How to do Kneeling Hovering Table Top with Single Leg Extension Exercise

  1. Start on all fours hands and knees.
  2. Inhale hover knees up off the mat.
  3. Exhale to extend right leg straight back.
  4. Inhale return to hovering table top.
  5. Exhale to extend left leg straight back.
  6. Repeat 3x each leg.

Modifications: Keep knees on mat.

* For a live demonstration of the Kneeling Hovering Table Top Single Leg Extension, watch the workout video

DO THE DAY 5 WORKOUT

Day 6: Full Body Low Impact Cardio Pilates (No Equipment) | 60 Minutes

Full Body Low Impact Cardio Pilates Workout Summary

Equipment: Mat

This cardio Pilates workout that is gentle on your joints! Come for a challenging circuit workout that will deliver a true Pilates Glow and doesn’t require any equipment! Whether you’re a seasoned fitness enthusiast or just starting out on your wellness journey, this energizing session blends the invigorating benefits of full-body cardio with the mindful movements of Pilates, leaving you feeling refreshed and accomplished.

Day 6 Workout Highlight: Swimming + Push Up

Targets: Chest, Back, Core, Hamstrings, Glutes

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How to do Swimming and Push-Up Exercise

  1. Begin laying on your belly with arms and legs extended long.
  2. Inhale to lift your right arm and left leg dynamically switching to the opposite arm and leg to repeat 4 flutters.
  3. Exhale, bring palms under shoulders and do a push up from your toes or knees.
  4. Inhale begin the swimming again for four flutters and repeat the one push-up.
  5. Repeat 8-10 reps. 

Modifications: Minimize range of motion and do push up from your knees.

* For a live demonstration of the Swimming + Push Up, watch the workout video

DO THE DAY 6 WORKOUT

Day 7: Energizing Morning Pilates | Full Body Flow (Beginner) | 17 Minutes

Energizing Morning Pilates Full Body Flow for Beginners Workout Summary

Equipment: Mat

In this energizing morning Pilates workout, you’ll get a full-body workout that will help you feel alert and energized all day! With a focus on gentle yet effective movements, this session is designed to awaken your body and mind, setting a positive tone for the day ahead. Join us to kickstart your morning routine with a burst of vitality and a sense of accomplishment that will carry you through the day with confidence and vigor.

Day 7 Workout Highlight: Kneeling Side Leg Lift

Targets: Legs, Glutes, Core

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How to do Kneeling Side Leg Lift Exercise

  1. Begin Kneeling with one leg extended out long, placing the opposite hand on the mat under your shoulder so you are in a straight line and your top arm reaching up.
  2. Exhale begin to lift your top leg up until it is parallel with your body.
  3. Inhale tap your foot back down.
  4. Repeat 10-12 reps each side.

Modifications: Minimize range of motion.

* For a live demonstration of the Kneeling Side Leg Lift, watch the workout video 

DO THE DAY 7 WORKOUT

Featured In Spring into Pilates:

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Resistance Tube Bands

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Pilates Mini Stability Ball

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Theraband Resistance Bands

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Ankle Weight Bangles

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Loop Resistance Bands

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What did you think of the 7-Day Pilates Workout Calendar?

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

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

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