{"id":11129,"date":"2022-09-27T21:08:16","date_gmt":"2022-09-27T15:38:16","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=11129"},"modified":"2022-09-27T21:08:27","modified_gmt":"2022-09-27T15:38:27","slug":"6-week-pilates-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-week-pilates-workout-plan-with-pdf","title":{"rendered":"6 Week Pilates Workout Plan with Free PDF"},"content":{"rendered":"\n<p>Many people go to Pilates classes or work with a trainer, but if you don&#8217;t have the time, you can download a Pilates workout plan PDF to train at home.<\/p>\n\n\n\n<p>I&#8217;ve designed an ultimate six-week Pilates workout routine for beginners and intermediates who want to build a strong, flexible, and functional body.<\/p>\n\n\n\n<p>I&#8217;ll also share a Free printable PDF at the bottom, which you can download if you find it helpful.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>About This Pilates Workout Plan<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Program Duration<\/td><td>6 Weeks<\/td><\/tr><tr><td>Workout Frequency<\/td><td>3 to 5 days a week<\/td><\/tr><tr><td>One session Duration<\/td><td>15-30 minutes<\/td><\/tr><tr><td>Workout Goal<\/td><td>Improve Shape and Fitness<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Experience Require<\/td><td>Beginner to Intermediate<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>This Pilates workout program will help you bolster your core, improve your posture, relieve stress, increase flexibility, and reduce pain.<\/p>\n\n\n\n<p>It is designed to help you move more efficiently through the day by improving your balance, coordination, and strength.<\/p>\n\n\n\n<p>The routine starts with basic exercises, such as pelvic tilt, standing roll-down, the hundred, and planks, and lasts for 15 minutes for the first couple of weeks. As you progress, you&#8217;ll do some challenging exercises and increase the duration of the workout.<\/p>\n\n\n\n<p>I&#8217;ve included myriad exercises in this program so you won&#8217;t get bored by doing the same exercises again and again. You can also customize this routine based on your preferences.<\/p>\n\n\n\n<p><strong>Note:<\/strong> You can perform exercises based on time or reps, whichever suits you the most.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Ultimate 6 Week Pilates Workout Routine<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Pilates-Mat-Workout.jpg\" alt=\"Pilates Mat Workout\" class=\"wp-image-11247\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Pilates-Mat-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Pilates-Mat-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Pilates-Mat-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Week 1 and 2<\/strong>: Three days a week, 15-20 minutes every day<\/li>\n\n\n\n<li><strong>Week 3 and 4<\/strong>: Four days a week, 20-30 minutes every day<\/li>\n\n\n\n<li><strong>Week 5 and 6<\/strong>: Five days a week, 20-30 minutes every day<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 1<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Duration<\/strong>: 15-20 minutes<\/li>\n\n\n\n<li><strong>Number of rounds<\/strong>: Two-Three<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=gE018HYqqEM\" target=\"_blank\" rel=\"noreferrer noopener\">Pelvic Tilt<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=wvwEOvaJ36o\" target=\"_blank\" rel=\"noreferrer noopener\">Boomerang<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/2yRADOulN1U\" target=\"_blank\" rel=\"noreferrer noopener\">Spine Twist<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=7FRL_NPM43M\" target=\"_blank\" rel=\"noreferrer noopener\">High Plank<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/iEUBi98L16M\" target=\"_blank\" rel=\"noreferrer noopener\">Mermaid<\/a><\/td><td>5 reps\/side<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=JDcdhTuycOI\" target=\"_blank\" rel=\"noreferrer noopener\">Cobra Strech<\/a><\/td><td>20 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=XP2CcvjiPCI\" target=\"_blank\" rel=\"noreferrer noopener\">Cat Strech<\/a><\/td><td>20 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=BNyuCH_B6Vo\" target=\"_blank\" rel=\"noreferrer noopener\">Roll up<\/a><\/td><td>8 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/EuesVHf7Jro\" target=\"_blank\" rel=\"noreferrer noopener\">Standing roll-down<\/a><\/td><td>5 reps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/grk-mahTes4\" target=\"_blank\" rel=\"noreferrer noopener\">Thigh Stretch<\/a><\/td><td>5 reps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations\" target=\"_blank\" rel=\"noreferrer noopener\">Dynamic Core Plank<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=M6gwGqsxKDw\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Sidekick<\/a><\/td><td>10 reps\/side<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=rgsLlb8SrMc\" target=\"_blank\" rel=\"noreferrer noopener\">Double-leg Stretch<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/sJCOUfyfbCo\" target=\"_blank\" rel=\"noreferrer noopener\">Alternate Scissors<\/a><\/td><td>15 reps\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-lat-exercises-at-home#1_Bodyweight_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Ad4lgW4ieAM\" target=\"_blank\" rel=\"noreferrer noopener\">Alternate Leg Stretch<\/a><\/td><td>10 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Dm8F_9u6NYU\" target=\"_blank\" rel=\"noreferrer noopener\">Roll Over<\/a><\/td><td>5 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Ml2xTP45jVQ\" target=\"_blank\" rel=\"noreferrer noopener\">Alternate Toe tap<\/a><\/td><td>10 reps\/side<\/td><\/tr><tr><td><a href=\"https:\/\/www.verywellfit.com\/pilates-mat-exercise-spine-stretch-2704662\" target=\"_blank\" rel=\"noreferrer noopener\">Spine Stretch<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/nbX7pMp8qWs\" target=\"_blank\" rel=\"noreferrer noopener\">Torso Curl<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#12_Lying_T_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Lying T Raises<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=nLL2hp61-sI\" target=\"_blank\" rel=\"noreferrer noopener\">Side Lying Single Leg Lift<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=zeUW8LFUEPo\" target=\"_blank\" rel=\"noreferrer noopener\">One Leg Circle<\/a><\/td><td>10 reps\/side<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=_lvJCM1RYnA\" target=\"_blank\" rel=\"noreferrer noopener\">Clam<\/a><\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 2<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Duration<\/strong>: 20-30 minutes<\/li>\n\n\n\n<li><strong>Number of rounds<\/strong>: Two to three<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#2_Standard_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Squat<\/a><\/td><td>15 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=rgsLlb8SrMc\" target=\"_blank\" rel=\"noreferrer noopener\">The Double Leg Stretch<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=E4FSgzPlUcs\" target=\"_blank\" rel=\"noreferrer noopener\">Open Leg Rocker<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/52CNvmHFA-A\" target=\"_blank\" rel=\"noreferrer noopener\">Mat Saw<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/knee-push-ups-for-beginners#2_Kneeling_Standard_Push-up\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Pushup<\/a><\/td><td>15 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=TEImH3bqvv4\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Side Plank Hip Raise<\/a><\/td><td>20 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=wQlq8IVwFb4\" target=\"_blank\" rel=\"noreferrer noopener\">Half Roll Back<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=-EXZGHFcrMY\" target=\"_blank\" rel=\"noreferrer noopener\">One Leg Kick<\/a><\/td><td>10 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Standing roll-down<\/td><td>6 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=8a8UpEABFmk\" target=\"_blank\" rel=\"noreferrer noopener\">Jack Knife<\/a><\/td><td>6 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=cOsv9xx6F04\" target=\"_blank\" rel=\"noreferrer noopener\">Neck Pull<\/a><\/td><td>6 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=zKzRqV3cjgQ\" target=\"_blank\" rel=\"noreferrer noopener\">The Bicycle<\/a><\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=PWw6AArsY6M\" target=\"_blank\" rel=\"noopener\">Double Leg Kick<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td>Scissors<\/td><td>10 reps<\/td><\/tr><tr><td>Side Kick<\/td><td>6 reps\/side<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/S4TMY4VaY70\" target=\"_blank\" rel=\"noopener\">Teaser<\/a><\/td><td>6 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Kneeling Side Kick<\/td><td>10 reps\/side<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=msuxGgC5yMo\" target=\"_blank\" rel=\"noreferrer noopener\">Swimming<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=jHlfQI5x2dI\" target=\"_blank\" rel=\"noreferrer noopener\">Leg Pull Front<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=f_gzE5tOPQw\" target=\"_blank\" rel=\"noreferrer noopener\">Leg Pull Back<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=sP7_d7Kb0l8\" target=\"_blank\" rel=\"noreferrer noopener\">Side Bend<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td>Boomerang<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=p98GiQh_ZXg\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Twist<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=bCSckhY5nvU\" target=\"_blank\" rel=\"noreferrer noopener\">Seal<\/a><\/td><td>30 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 3<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Duration<\/strong>: 20-30 minutes<\/li>\n\n\n\n<li><strong>Number of rounds<\/strong>: Three to Four<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=mwHSz_xe9dg\" target=\"_blank\" rel=\"noreferrer noopener\">Crab<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=eFXj7Dju8hE\" target=\"_blank\" rel=\"noreferrer noopener\">Rocking<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=jy4GQNfbmfQ\" target=\"_blank\" rel=\"noreferrer noopener\">Control Balance<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td>Pilates Push-Up<\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=5xSZZo3RpsA\" target=\"_blank\" rel=\"noreferrer noopener\">Side Lying Double Leg Lift<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td>Thigh Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Roll Over<\/td><td>6 reps<\/td><\/tr><tr><td>Torso Curl<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Standing roll-down<\/td><td>5 reps<\/td><\/tr><tr><td>Boomerang<\/td><td>30 seconds<\/td><\/tr><tr><td>Roll Over<\/td><td>30 seconds<\/td><\/tr><tr><td>Kneeling Sidekick<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Double-leg Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Jack Knife<\/td><td>8 reps<\/td><\/tr><tr><td>Swimming<\/td><td>10 reps<\/td><\/tr><tr><td>Mat Saw<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Push up Plus<\/td><td>5 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=1jflO_tZg_M\" target=\"_blank\" rel=\"noreferrer noopener\">Locust Pose<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=XpU1OvYjk3s\" target=\"_blank\" rel=\"noreferrer noopener\">Dead Bug Hold<\/a><\/td><td>15-20 sec<\/td><\/tr><tr><td>Glute Bridge<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Bird Dog Plank<\/td><td>10 reps<\/td><\/tr><tr><td>Alternate Scissors<\/td><td>15 reps\/side<\/td><\/tr><tr><td>Superman Pull<\/td><td>10 reps<\/td><\/tr><tr><td>Alternate Leg Stretch<\/td><td>10 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Roll Over<\/td><td>5 reps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/upper-body-isometric-exercises-with-pdf#27_V-up_Hold\" target=\"_blank\" rel=\"noreferrer noopener\">V-up Hold<\/a><\/td><td>10 reps\/side<\/td><\/tr><tr><td>Spine Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Lying Y Raise<\/td><td>10 reps<\/td><\/tr><tr><td>Torso Curl<\/td><td>10 reps<\/td><\/tr><tr><td>Lying T Raises<\/td><td>10 reps<\/td><\/tr><tr><td>Side Lying Leg Lift<\/td><td>10 reps<\/td><\/tr><tr><td>One Leg Circle<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Clam<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 4<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Double Leg Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Open Leg Rocker<\/td><td>10 reps<\/td><\/tr><tr><td>Mat Saw<\/td><td>10 reps<\/td><\/tr><tr><td>Hundred<\/td><td>15 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=XbQzj8rjBbw\" target=\"_blank\" rel=\"noreferrer noopener\">Spine Twist<\/a><\/td><td>20 seconds<\/td><\/tr><tr><td>Half Roll Back<\/td><td>10 reps<\/td><\/tr><tr><td>Jackknife<\/td><td>8 reps<\/td><\/tr><tr><td>Mermaid<\/td><td>5 reps\/side<\/td><\/tr><tr><td>One Leg Kick<\/td><td>10 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Standing roll-down<\/td><td>6 reps<\/td><\/tr><tr><td>Jack Knife<\/td><td>6 reps<\/td><\/tr><tr><td>Neck Pull<\/td><td>6 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=xwGv90wpgKU\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Forward Fold<\/a><\/td><td>15 seconds<\/td><\/tr><tr><td>The Bicycle<\/td><td>10 reps<\/td><\/tr><tr><td>Double Leg Kick<\/td><td>20 seconds<\/td><\/tr><tr><td>Scissors<\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=wgPf9IJiW5s\" target=\"_blank\" rel=\"noreferrer noopener\">Spine Extension<\/a><\/td><td>20 seconds<\/td><\/tr><tr><td>Side Kick<\/td><td>6 reps\/side<\/td><\/tr><tr><td>Teaser<\/td><td>6 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Kneeling Side Kick<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Swimming<\/td><td>30 seconds<\/td><\/tr><tr><td>Leg Pull Front<\/td><td>30 seconds<\/td><\/tr><tr><td>Leg Pull Back<\/td><td>30 seconds<\/td><\/tr><tr><td>Shoulder Bridge<\/td><td>10 reps<\/td><\/tr><tr><td>Side Bend<\/td><td>30 seconds<\/td><\/tr><tr><td>Boomerang<\/td><td>30 seconds<\/td><\/tr><tr><td>Hip Twist<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#2_Standard_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Standard Pushup<\/a><\/td><td>10 reps<\/td><\/tr><tr><td>Seal<\/td><td>30 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Crab<\/td><td>30 seconds<\/td><\/tr><tr><td>Rocking<\/td><td>30 seconds<\/td><\/tr><tr><td>Control Balance<\/td><td>30 seconds<\/td><\/tr><tr><td>Open Leg Rocker<\/td><td>10 reps<\/td><\/tr><tr><td>Pilates Push-Up<\/td><td>10 reps<\/td><\/tr><tr><td>Side Lying Double Leg Lift<\/td><td>30 seconds<\/td><\/tr><tr><td>Half Roll Back<\/td><td>10 reps<\/td><\/tr><tr><td>Thigh Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Roll Over<\/td><td>6 reps<\/td><\/tr><tr><td>Torso Curl<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 5<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Duration<\/strong>: 20-30 minutes<\/li>\n\n\n\n<li><strong>Number of rounds<\/strong>: Three to Four<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Standing roll-down<\/td><td>5 reps<\/td><\/tr><tr><td>Boomerang<\/td><td>30 seconds<\/td><\/tr><tr><td>Roll Over<\/td><td>30 seconds<\/td><\/tr><tr><td>Kneeling Sidekick<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Seated Roll Forward<\/td><td>20 seconds<\/td><\/tr><tr><td>Double-leg Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Jack Knife<\/td><td>15 reps\/side<\/td><\/tr><tr><td>One-Leg Circle<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Swimming<\/td><td>10 reps<\/td><\/tr><tr><td>Mat Saw<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Push up Plus<\/td><td>5 reps<\/td><\/tr><tr><td>Locust Pose<\/td><td>30 seconds<\/td><\/tr><tr><td>Dead Bug Hold<\/td><td>15-20 sec<\/td><\/tr><tr><td>Glute Bridge<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Bird Dog Plank<\/td><td>10 reps<\/td><\/tr><tr><td>Rollover<\/td><td>15 reps\/side<\/td><\/tr><tr><td>Superman Pull<\/td><td>10 reps<\/td><\/tr><tr><td>Alternate Leg Stretch<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Open Leg Rocker<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Standing roll-down<\/td><td>5 reps<\/td><\/tr><tr><td>Seated Roll Forward<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Spine Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Lying Y Raise<\/td><td>10 reps<\/td><\/tr><tr><td>Torso Curl<\/td><td>10 reps<\/td><\/tr><tr><td>Lying T Raises<\/td><td>10 reps<\/td><\/tr><tr><td>Saw<\/td><td>10 reps<\/td><\/tr><tr><td>One Leg Circle<\/td><td>10 reps\/side<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=lslSedpC23Y\" target=\"_blank\" rel=\"noreferrer noopener\">Swan Dive<\/a><\/td><td>30 seconds<\/td><\/tr><tr><td>Clam<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Double Leg Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Open Leg Rocker<\/td><td>10 reps<\/td><\/tr><tr><td>Mat Saw<\/td><td>10 reps<\/td><\/tr><tr><td>Hundred<\/td><td>15 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=XbQzj8rjBbw\" target=\"_blank\" rel=\"noreferrer noopener\">Spine Twist<\/a><\/td><td>20 seconds<\/td><\/tr><tr><td>Half Roll Back<\/td><td>10 reps<\/td><\/tr><tr><td>Mermaid<\/td><td>5 reps\/side<\/td><\/tr><tr><td>One Leg Kick<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Scissors<\/td><td>20 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#11_Pushup_Jack\" target=\"_blank\" rel=\"noreferrer noopener\">Pushup Jack<\/a><\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Standing roll-down<\/td><td>6 reps<\/td><\/tr><tr><td>Jack Knife<\/td><td>6 reps<\/td><\/tr><tr><td>Swimming<\/td><td>20 seconds<\/td><\/tr><tr><td>Seated Forward Fold<\/td><td>15 seconds<\/td><\/tr><tr><td>The Bicycle<\/td><td>10 reps<\/td><\/tr><tr><td>Double Leg Kick<\/td><td>20 seconds<\/td><\/tr><tr><td>Scissors<\/td><td>10 reps<\/td><\/tr><tr><td>Spine Extension<\/td><td>20 seconds<\/td><\/tr><tr><td>Side Kick<\/td><td>6 reps\/side<\/td><\/tr><tr><td>Teaser<\/td><td>6 reps<\/td><\/tr><tr><td>Leg Pull Front<\/td><td>20 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 6<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Duration<\/strong>: 20-30 minutes<\/li>\n\n\n\n<li><strong>Number of rounds<\/strong>: Three to Four<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Kneeling Side Kick<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Swimming<\/td><td>30 seconds<\/td><\/tr><tr><td>Leg Pull Front<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/XjyC3bnrB7o\" target=\"_blank\" rel=\"noreferrer noopener\">Corkscrew<\/a><\/td><td>8-10 reps<\/td><\/tr><tr><td>Leg Pull Back<\/td><td>30 seconds<\/td><\/tr><tr><td>Shoulder Bridge<\/td><td>10 reps<\/td><\/tr><tr><td>Side Bend<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=eFXj7Dju8hE\" target=\"_blank\" rel=\"noreferrer noopener\">Rocking<\/a><\/td><td>20 seconds<\/td><\/tr><tr><td>Boomerang<\/td><td>30 seconds<\/td><\/tr><tr><td>Hip Twist<\/td><td>30 seconds<\/td><\/tr><tr><td>Standard Pushup<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Crab<\/td><td>30 seconds<\/td><\/tr><tr><td>Seal<\/td><td>30 seconds<\/td><\/tr><tr><td>Control Balance<\/td><td>30 seconds<\/td><\/tr><tr><td>Open Leg Rocker<\/td><td>10 reps<\/td><\/tr><tr><td>Mermaid<\/td><td>5 reps\/side<\/td><\/tr><tr><td>Pilates Push-Up<\/td><td>10 reps<\/td><\/tr><tr><td>Side Lying Double Leg Lift<\/td><td>30 seconds<\/td><\/tr><tr><td>Half Roll Back<\/td><td>10 reps<\/td><\/tr><tr><td>Thigh Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Roll Over<\/td><td>6 reps<\/td><\/tr><tr><td>Torso Curl<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Standing roll-down<\/td><td>6-8 reps<\/td><\/tr><tr><td>Double Leg Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Open Leg Rocker<\/td><td>10 reps<\/td><\/tr><tr><td>Mat Saw<\/td><td>10 reps<\/td><\/tr><tr><td>Hundred<\/td><td>15 reps<\/td><\/tr><tr><td>Spine Twist<\/td><td>20 seconds<\/td><\/tr><tr><td>Half Roll Back<\/td><td>10 reps<\/td><\/tr><tr><td>Jackknife<\/td><td>8 reps<\/td><\/tr><tr><td>Corkscrew<\/td><td>8-10 reps<\/td><\/tr><tr><td>One Leg Kick<\/td><td>10 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Friday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Roll Over<\/td><td>5 reps<\/td><\/tr><tr><td>V-up Hold<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Spine Stretch<\/td><td>10 reps<\/td><\/tr><tr><td>Superman Pull<\/td><td>10 reps<\/td><\/tr><tr><td>Torso Curl<\/td><td>10 reps<\/td><\/tr><tr><td>Cobra Strech<\/td><td>20 seconds<\/td><\/tr><tr><td>Side Plank Hip Raise<\/td><td>15-sec\/side<\/td><\/tr><tr><td>One Leg Circle<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Open Leg Rocker<\/td><td>10 reps<\/td><\/tr><tr><td>Clam<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Time<\/th><\/tr><\/thead><tbody><tr><td>Push up Plus<\/td><td>5 reps<\/td><\/tr><tr><td>Locust Pose<\/td><td>30 seconds<\/td><\/tr><tr><td>Dead Bug Hold<\/td><td>15-20 sec<\/td><\/tr><tr><td>Shoulder Bridge<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Bird Dog Plank<\/td><td>10 reps<\/td><\/tr><tr><td>Pelvic Tilt<\/td><td>10 reps<\/td><\/tr><tr><td>Rollover<\/td><td>15 reps\/side<\/td><\/tr><tr><td>Boomerang<\/td><td>10 reps<\/td><\/tr><tr><td>Alternate Leg Stretch<\/td><td>10 reps\/side<\/td><\/tr><tr><td>Spine Twist<\/td><td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Free Pilates Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-1f165d0e-932e-4448-bd07-e059526fd609\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/6-Week-Pilates-Workout-at-Home.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Week-Pilates-Workout-at-Home<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/6-Week-Pilates-Workout-at-Home.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-1f165d0e-932e-4448-bd07-e059526fd609\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Many people go to Pilates classes or work with a trainer, but if you don&#8217;t have the time, you can download a Pilates workout plan PDF to train at home. I&#8217;ve designed an ultimate six-week Pilates workout routine for beginners and intermediates who want to build a strong, flexible, and functional body. I&#8217;ll also share &#8230; <a title=\"6 Week Pilates Workout Plan with Free PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-week-pilates-workout-plan-with-pdf\" aria-label=\"Read more about 6 Week Pilates Workout Plan with Free PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":11251,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,210],"tags":[411],"class_list":["post-11129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-pilates","tag-pilates"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/11129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=11129"}],"version-history":[{"count":20,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/11129\/revisions"}],"predecessor-version":[{"id":26499,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/11129\/revisions\/26499"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/11251"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=11129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=11129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=11129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}