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Blogilates.com Perfect Pilates Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Start This Plan

Blogilates.com Perfect Pilates Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Blogilates.com Perfect Pilates Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Workout Goals

Equipment Needed

Dumbbells
Weight Plates
Flat Bench
Exercise Mat

Day 1
Day 2
Day 3

Abs & Obliques Workout

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 1

All repetitions for multi arm, leg, or side exercises are listed per arm, leg, or side.

For the Teaser you are going to hold it at the top for 10 seconds each rep. For the Earthquake exercise you can take a brief rest in between the two thirty second sets.

Exercise	Sets	Distance	Reps	Weight
The Hundred Abs / Intermediate	The Hundred 1 sets, 100 reps	1		100	--:--
Pilates Rollups Abs / Intermediate	Pilates Rollups 1 sets, 10 reps	1		10	--:--
Single-Leg Stretch Glutes / Beginner	Single-Leg Stretch 1 sets, 20 reps	1		20	--:--
Air Bicycle Abs / Beginner	Air Bicycle 1 sets, 20 reps	1		20	--:--
Eagle Crunch Abs / Intermediate	Eagle Crunch 1 sets, 20 reps	1		20	--:--
Earthquake Abs / Intermediate	Earthquake 2 sets, 00:00:30	2	00:00:30		--:--
Candlestick Dipper Obliques / Intermediate	Candlestick Dipper 1 sets, 15 reps	1		15	--:--
Side Plank Hip Lift Obliques / Beginner	Side Plank Hip Lift 1 sets, 10 reps	1		10	--:--
Lying Leg Raise Abs / Intermediate	Lying Leg Raise 1 sets, 10 reps	1		10	--:--
Single-Leg Jackknife Abs / Intermediate	Single-Leg Jackknife 1 sets, 20 reps	1		20	--:--
Teaser Abs / Expert	Teaser 1 sets, 3 reps, 01:00 rest	1		3	01:00

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Workout Plan Summary

To celebrate the launch of the WeightTraining.com iOS App (and to give you an amazing full-body workout routine available any time), we're proud to announce the Perfect Pilates Body workout from Blogilates.com! Start with a Strong CoreThe first workout is designed to focus on shaping those abs an... more

Start with a Strong Core

The first workout is designed to focus on shaping those abs and obliques. Building a strong core is fundamental to improving yourself in all areas of fitness! If you're weak here, it's going to bring you down in just about any exercise you try.

Try to keep your core as tight as possible throughout the duration of this one.

Upper Body is Up Next

Next up in the week is Arms and Back day - 2 problem areas for so many people! Cassey will have you on track for turning those problem areas into strengths!

Your back is an important area to train that is so often overlooked. Stop skipping over your back, and start getting the look you want!

Finish It Off with Lower Body Day

What would any workout plan be without a burner of a leg day? You might not enjoy feeling that burn right in the middle of it, but it all feels so much better when it's over!

Even though these workouts only include one set, they're going to be tough because there's no rest between exercises! Be sure to take a break if you need to, just don't be lazy!

Arms & Back Workout

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

All repetitions for multi arm, leg, or side exercises are listed per arm, leg, or side.

For the first set of arm circles you are going to go really small circles and then the second set is going to be about medium. Switch arm direction halfway through the set.

Exercise	Sets	Distance	Reps	Weight	Rest
The Hundred Abs / Intermediate	The Hundred 1 sets, 100 reps	1		100		--:--
Dumbbell Arm Circles Shoulders / Very Easy	Dumbbell Arm Circles 1 sets, 100 reps	1		100	--	--:--
Dumbbell Arm Circles Shoulders / Very Easy	Dumbbell Arm Circles 1 sets, 60 reps	1		60	--	--:--
Chest Press Pulse Chest / Very Easy	Chest Press Pulse 1 sets, 50 reps	1		50		--:--
Bench Dip Triceps / Beginner	Bench Dip 1 sets, 20 reps	1		20		--:--
Oil Rigger Chest / Intermediate	Oil Rigger 1 sets, 10 reps	1		10		--:--
Push-Up Chest / Beginner	Push-Up 1 sets, 10 reps	1		10		--:--
Swimming (Pilates) Lower Back / Intermediate	Swimming (Pilates) 1 sets, 00:00:30	1	00:00:30			--:--
Up Up Down Down (Elbow Push-Up) Abs / Intermediate	Up Up Down Down (Elbow Push-Up) 1 sets, 20 reps	1		20		--:--
Downward Dogging Cobra Abs / Intermediate	Downward Dogging Cobra 1 sets, 15 reps	1		15		--:--
Floor Shoulder Press Shoulders / Intermediate	Floor Shoulder Press 1 sets, 15 reps	1		15		--:--
Half Cobra Push-Up Triceps / Beginner	Half Cobra Push-Up 1 sets, 50 reps	1		50		--:--
Burpee Quads / Intermediate	Burpee 1 sets, 5 reps, 01:00 rest	1		5		01:00

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Log this Workout

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Muscles Worked

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Workout Plan Summary

Start with a Strong Core

Try to keep your core as tight as possible throughout the duration of this one.

Upper Body is Up Next

Next up in the week is Arms and Back day - 2 problem areas for so many people! Cassey will have you on track for turning those problem areas into strengths!

Your back is an important area to train that is so often overlooked. Stop skipping over your back, and start getting the look you want!

Finish It Off with Lower Body Day

What would any workout plan be without a burner of a leg day? You might not enjoy feeling that burn right in the middle of it, but it all feels so much better when it's over!

Even though these workouts only include one set, they're going to be tough because there's no rest between exercises! Be sure to take a break if you need to, just don't be lazy!

Legs & Butt Workout

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 3

All repetitions for multi arm, leg, or side exercises are listed per arm, leg, or side.

On the Single-Leg Circles you are going to do 10 circles clockwise and then 10 counter clockwise.

For the second set of the Elevated Plie Squats you are going to pulse up and down 3-4 inches instead of just a static hold.

Exercise	Sets	Distance	Reps	Weight	Rest
Pointed Butt Lift Glutes / Beginner	Pointed Butt Lift 1 sets, 30 reps	1		30	--	--:--
Glute Kickback Glutes / Beginner	Glute Kickback 1 sets, 20 reps	1		20		--:--
Fire Hydrant Glutes / Intermediate	Fire Hydrant 1 sets, 20 reps	1		20		--:--
Glute Bridge Pulse Glutes / Intermediate	Glute Bridge Pulse 1 sets, 00:03:00	1	00:03:00			--:--
Single-Leg Circle Abs / Intermediate	Single-Leg Circle 1 sets, 20 reps	1		20		--:--
Frogger Hamstrings / Intermediate	Frogger 1 sets, 20 reps	1		20		--:--
Plank Glute Kickback Abs / Intermediate	Plank Glute Kickback 1 sets, 10 reps	1		10		--:--
Bodyweight Plie Squat Pulse Outer Thighs / Intermediate	Bodyweight Plie Squat Pulse 1 sets, 00:00:30	1	00:00:30			--:--
Elevated Plie Squat Outer Thighs / Intermediate	Elevated Plie Squat 1 sets, 00:01:00	1	00:01:00			--:--
Elevated Plie Squat Outer Thighs / Intermediate	Elevated Plie Squat 1 sets, 00:00:30	1	00:00:30			--:--
Narrow Stance Static Squat Quads / Intermediate	Narrow Stance Static Squat 1 sets, 00:01:00	1	00:01:00	--		--:--
Bodyweight Duck Squat Glutes / Beginner	Bodyweight Duck Squat 1 sets, 10 reps, 01:00 rest	1		10		01:00

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary

Workout Plan Summary

Start with a Strong Core

Try to keep your core as tight as possible throughout the duration of this one.

Upper Body is Up Next

Next up in the week is Arms and Back day - 2 problem areas for so many people! Cassey will have you on track for turning those problem areas into strengths!

Your back is an important area to train that is so often overlooked. Stop skipping over your back, and start getting the look you want!

Finish It Off with Lower Body Day

What would any workout plan be without a burner of a leg day? You might not enjoy feeling that burn right in the middle of it, but it all feels so much better when it's over!

Even though these workouts only include one set, they're going to be tough because there's no rest between exercises! Be sure to take a break if you need to, just don't be lazy!

3,750 people started this plan