POP Pilates for Beginners Calendar!

Click to enlarge
Click on the corresponding daysfor a full playlist of the workout videos listed. No more searching YouTube! You’re welcome ;)


Day 1   Day 2   Day 3   Day 4   Day 5   Day 6   Day 7


Day 8   Day 9   Day 10   Day 11   Day 12   Day 13   Day 14


Day 15   Day 16   Day 17   Day 18   Day 19   Day 20   Day 21


Day 22   Day 23   Day 24   Day 25   Day 26   Day 27   Day 28

Hey POPsters!

I developed this Beginner’s calendar to help those of you who are just starting out on your fitness journey and are unsure about how to ease into the routines. I want you to know that you are capable of ANYTHING and that all it takes is a little practice. This is a structured 4 week plan and compilation of videos that will really help you understand the basics of Pilates – like proper form, proper breathing, mind-body connection. Once you finish this calendar, I guarantee you’ll be ready to do the monthly calendars!


1. Subscribe to YouTube.com/Blogilates

2. Print the calendar and hang on your wall

3. Do each of the videos once (video playlists are listed per day in the table above)

4. Check mark each video you do

5. Sign off and then tweet or instagram me your accomplishment @Blogilates! (I highly recommend creating a twitter and instagram account to get more active in the Blogilates community. It is also easy to communicate with me there!)


New workout videos are uploaded every Monday on YouTube.com/Blogilates. “Cheap Clean Eats” recipes also air every Thursday for your healthy foodie desires :) Although the new vids are not included on the Beginner’s Calendar, I encourage you to take a look at them when they come out. Please try if you want to challenge yourself! If you can’t do it anymore, just stop, and start again. NO BIG DEAL. Breaks are ok. Everything you do is PROGRESS!

Do the best you can! All it takes is hard work and determination. If you want it bad enough, your dream of becoming fit will turn into a reality. I promise.

Please let me know if you have any questions. I am your friend and your instructor and I am here for you!

<3 Cassey



    Just finished day 2 week 1! And my *soon to be * abs and muscle are aching so bad it was so hard! But I’m determined and know I can do this! I am so motivated and thank you so much Cassey

  2. Hi i’m doing the new beginners calender and some of the moves I just can’t do because i’m so unflexible is there anything i can do to become more flexible along with the pilates videos. :)
    Also to lose weight and really tone my legs and bottom will just doing the videos work or should i do cardio as well ( is there anything other than running because I have tried so many times and I always give up it just doesn’t work for me). :) x

    • Stretching and a lot of it, don’t be put off if you can’t stretch to the extent in the video, the more you do it the more flexible you will become.


    Just finished day 1 of week 1

  4. hi cassey! your videos rock! i don’t usually like wokring out or should i say i don’t really like it. but over the holidays i have gained so much and decided to do something about it. one day i saw Lindy Ng of bubzvlogs on youtube doing your work out. i got curious so i went and searched for your chanel. at first i was like oh no this looks so hard for me to do until i saw your website and found out you have a beginner’s program. so i gave it a shot and yes… it killed me the first day and everyday at the same time it kept me looking forward to dong the next set of exercises the next day. i feel so good doing the daily workouts you created. i am only on day 5 but i can already see results. its not that significant but i can see it. also i am still having difficulty in executing all of the exercises properly mainly because of my weight. but i still try and push as far as i can. thank you for sharing your workouts, tips, advices and encouragement.

  5. Hey Cassey!
    I really love your videos.
    Unfortunately, I got really sick a few days ago and had to stop the workout :(
    I hope I can start again soon.
    It makes so much fun to work out with you and the best about it is that after a few days I already felt some changes!
    Thanks so much for doing what you do and keep up your great work!!!
    Kisses from Germany <3

  6. Currently Very Pumped says:

    I started this calendar recently and take note that I never stick with any type of exercise plan. I’m 4’11 and I weigh 116 pounds and my goal is 100 pounds! I’d like to lose weight to look better (in my eyes) and to also feel healthier :D As I said, I never stick with any exercise thing and I’m usually really lazy — always laying around and watching movies while eating lol! But I’m currently on day 6 and I’m very proud of myself. The first two days made me soooo sore and I could barely do a roll up, but on the third day I was able to do a roll up (with my legs kinda lifting up a bit) but progress is progress! I remember my attempt at a roll up on the first and second day — it wasn’t great lol I didn’t even make it up half way. I’m also eating more healthily and drinking lots of water throughout the day. I’m excited to finish this calendar and I hope anyone else who reads this and is teetering on the fence between giving up or moving on can also stay motivated!

  7. I got the email but it wont give me the password

  8. Hi! Could you please make a water drinking challenge? Like a one month challenge to drink x amount of water or like drink this many cups on one day and then the next more and more something like that! i have a very bad habit of not drinking water and i think this will help motivate me if i have like a goal each day :) thanks so much <3

    • Hi Kayla!

      Join the 30 day flat abs challenge! There are cups of water on the calendar to encourage you to drink more water than you usually do! Have fun :D

  9. If you are reasonably fit already is it recommended to start with the beginners calendar, or should one start with the regular calendars?

    • well, you could try the regular calendars at first to just try em out and if you find em to hard then switch to the beginners for the rest of the month

  10. Hello fellow Popsters! I love doing things like this when I work out I feel happy with my self, but everytime I go to a work out I feel like someone is watching me and I get embarrassed and don’t do the work out. I feel stupid when I am about to began and just put it to the side and never do the workouts. Can someone help me get over this? Any advise?

    • Hi Cassie! I know exactly how you feel. I love doing these workouts but even when I’m alone I also feel like someone is watching me. It’s stopped me from doing workouts so many times but then I just told myself “Hey! It’s okay if someone is watching me anyways, I shouldn’t be embarrassed because I’m doing these workouts to help myself!” There is no shame at all in trying to take better care of your body, and don’t let anyone tell you otherwise. Best of luck! :)

  11. I am just about to print my beginners calendar and I am so excited! I have lost weight but not nearly enough and I am starting to go backwards instead of forwards and feeling like I can’t go on so I thought I would try something new – my friend introduced me to Blogilates when you ran your Christmas comp and since then I have been popping onto your site more and more often and am now taking the plunge! It’s so great to see such a girly website where everyone encourages each other! I can’t wait to start this journey with you all!
    With much love and excitement from South Africa
    Sally <3

  12. Whew, Day 5 was killer! But Cassey’s encouragement and positivity always helps. :) Onto Day 6 tomorrow–working my way through the Beginner’s calendar.

  13. i just did the first day and i feel fantastic!

  14. I just finished day 1 … wow … hopefully I get better … my legs were burning during the leg segment!

  15. I just did the first workout and I feel great!

  16. I just did the first day abd I feel great!

  17. Why do I have to pay for this calendar in the app?

    • You don’t.

      • Well it does ask for $0.99 a month to subscribe, which i believe is the only way i can see the workouts of everyday since i havent figures out how to do that for free.
        I clicked on the button to see if it asked the pasword of the month but it obly says “error in-app purchase not allowed”

  18. Hi, i am a girl who has been overweight since young and have been wondering ways to slim down. I came across your blog and was thinking if i should follow your plan. I am about 200 pounds and i totally do not know where to start from, as i am not sure if it suits a person who never really exercise in the first place.. Am i too late to start slimming down when i am already 20 years old?
    Pls advise!:) A person who dreams to be slim…

    • It’s never too late to start and it’s always the right time to do it. If you are scared about no doing it perfectly, don’t worry we all started somewhere, if you can’t do the whole video or the whole workout for the day it’s ok you just have to understand that your body needs to adapt to this new phase and it takes time and a lot of effort, but it’s all worth it.

      Right now I’m coming back from a spinal injury and it’s like starting all over, not being able to do everything, not moving every muscle the way you are supposed to but it’s a start, we just have to be patient and work our way up.

    • I recommend you start to be interested in kitchen. For me have been the best I could do for me, because sometimes I want to eat clean but my mom doesn’t. So I learned step by step to cook easy recipes. I started by breakfasts. They are very simple, just cut some fruits or push a button for mix. Oatmeal and fruits first, the I go to he second step, go with chicken, meat, with vegetables and little water on a pan and salt. So dinner it’s a slice of cake… not literally! dinner is simple like breakfast. And drink water, add some lemon (without sugar) and also exercising :)
      I wish this can help you, is the way that works for me :) and download Blogilates app, there is so much inspiration and pictures of food that you can use to imitate some meals.
      Good luck Girl!

  19. One thing i don’t understand is i’ve just spend money on the monthly calender, so does this even cost anything?

  20. im almost done with the beginners calendar (i love it) which one should i do next?

  21. might sound like a stupid question…
    but, do you guys out there do the routines once, or do you do them multiple times in the day.
    I am up to day 3, and I feel like doing them once I feel the burn straight after, but nothing much after that.
    So, what do you guys do?

    • Hi Penny :) I just started the beginners calendar, and i´ve repeated the routines two times if i feel like i can give more. I´m not an expert nor an instrictor, but I think you can listen to your body and feel how long you can go without hurting it. (:

  22. Hi guys I just started working with the beginner’s calendar and I’m absolutely loving it. One thing I did not understand is when Cassey says “suck you’re belly bottom in”. What does this mean because every time I do this I feel like I’m holding my breath and can’t breath. Is there a proper technique to practice this? Pls let me know.
    Thank you.

    • Sorry its “suck you’re belly button in” :p

      • By sucking your belly button in you’re tensing up your core thus using more muscles! If you feel like you’re holding in your breath, remember to breathe through your chest, not your tummy. Goodluck!

      • You’re simply sucking your stomach in, but REMEMBER TO BREATHE! :-)

      • I do this because i have a big belly and it helps me look thinner. try and inhale until your stomach goes in, hold your stomach in that same position and breath out with your nose. Don’t release your body,,,, that’s what she means. hope i could help.

      • thanku guys:) I’ve been doing it and i feel really good!!

    • It’s more about contracting your lower abs and drawing your belly button down and less about breathing in to hold it down. Hope this helps!

  23. Very interesting,thank you

  24. I just started this today, feels so good! I’m just wondering, am I gonna get surprised with having to buy something at the end of the Beginner’s Calendar? Anyway, I feel like I already know by going through your website & your very friendly video. I’ve signed up for the newsletter & can’t wait to see results, I wish I had known about you sooner :(

  25. I want to try this calender but reading through I don’t know what some of the exercises in the pink writing are. Could someone please just give me a short description of them? I have a rough idea but just to be sure. Thank you :) X

  26. Ashley turner says:

    I’m so excited that I found your blog. A friend introduced it to me. I have really been struggling with my stomach being all bloated like. I’m not very big I’m not overweight. I’m 5 foot three and I weigh 136 pounds but for some reason I have a 35 inch waist and my stomach seems bloated and I’m not sure how to fix that. Is there anything that you skin suggest anything you suggest that I eat any help would be so useful. I’ve been using your Pilates for beginners for about 10 days now and I can’t really tell much of a difference

  27. Is it bad that I’m not sweating during and after the exercises? I work out every night (I’m on day 3) and it’s kinda cold in here but I should be sweating even just a drop, right? And don’t say I’m not doing it right because my heart rate always goes up and my muscles tremble during and after the exercises. Am I still able to burn fats/calories here??? Someone. Help. Me. Please.

    • Katriel Prince says:

      Its not bad at all the reduce of sweat means your getting used to the exericise’s which means that you should do more advanced workouts from Blogilates, and yes you still are able to burn calories and fat I have been doing the exericise

  28. Hi everyone!
    So I am up to week 2 of the Beginners Calendar and I am loving it! Even if it gets to nine o’clock at night and I haven’t done it, I still find time because I love it so much! They also seem to go so much quicker because they are so fun! I hope everyone else finds it just as fun as I do :)

  29. I just did day 1 of this… wow!! I feel the burn especially in my arms!! thank you so much Cassie for this I love it :))

  30. Hey fellow POPsters ^^ ! I wanted to ask.. Um.. Is it normal if I’ve done the beginners calendar but I still find it very hard to do the monthly calendar videos >_< I feel really stupid cos I cant… So I'm thinking of doing it one more time :/ what do you think ._.

    • No way! Everybody is different. Maybe you should try the beginners calender again :) Just keep doing!!:D

    • Don’t feel stupid if you aren’t ready yet! There’s nothing wrong with going at your own pace. You can do the calendar again or try some of the workouts on the monthly calendar with modifications(you can use the beginner videos as reference for that!). I’m doing the beginner’s calendar again after first injuring myself and then moving. I’m still having to be very careful and can’t go all out. But no shame in the beginner’s workout if you still feel that you are benefiting from it. I think that it’s great that you are sticking with it! :)

  31. I can’t see the beginners videos… I don’t know why… :(

  32. I am breastfeeding my 3month old preemie, gained soo much during my entire pregnancy and 71 days in NICU…used to workout alot before, jog and dance..Now I am not sure how to loose while doing these exercises I am on week 2 now…any dvice plz in mind i am breastfeeding :(

    • ibty, definitely don’t get discouraged. You are doing exactly what you need to do. Breastfeeding your baby is the best for you and it is God’s perfect after birth diet plan. Breastfeeding actually helps everything on the inside get back to its original size much quicker and it helps you get back to pre-baby weight and even more if you eat well and exercise. Drink lots of water and that will help you lose weight and produce more milk for baby. Do not diet by reducing calories. Just eat healthy and exercise. Wear a good sports bra for support.
      I’m so proud of you for wanting to breastfeed your baby! Keep it up.

  33. Thanks for a marvelous posting! Iquite enjoyed reading it, you happen to be a great author.I will remember to bookmark your blog and will eventually come back later in life.I want to encourage yourself to continue your great work, have a nicce afternoon!

  34. what does it mean roll ups? help me!

    • You’ll learn how to do a roll up in the very first video! Pop pilates for beginners total body workout. Good luck!

  35. Hi guys, may I know after Beginner’s workout I will be proceeding to Monthly workouts right? Where to find each video for the monthly workout?
    (Cause basically beginner’s workout are all linked here. Where do I find monthly ones?) If it’s at her youtube channel, how do we find them?


    Do advice!

    I’m stoked that I found you and I’m planning on starting the beginners calendar tommorow!!
    However i dont have great internet so as i progress its going to be a pain to keep downloading the youtube videos
    i have a suggestion, if you could please make a list of the workouts/positions used in each video it would save me a tonne of internet and more time for PILATES
    Please it would be a great help as im super eager to get fit and have new start for 2015!!!

  37. Kate Ulrich says:

    I just set alarms on my phone and I’m gonna start this on Sunday! I am determined to do this entire thing

  38. Samantha Evans says:

    Losing weight tops my new year’s resolution lists this 2015. My friend introduced me last year to Pilates, but I’m such a procrastinator. I really want to be back on track again and face those morning grind by injecting my daily exercise again to my schedule. That calendar is such a big help for me. Looking forward to an amazing transformation with this blogilates calendar.

    calendar printing Los Angeles

  39. I’m up for this challenge. Got to try this one..

  40. hailey johnson says:

    Is there a calender after the beginners one? one a little harder? And maybe has like protien and whey shots to take before and after the work outs? I’m loving this website !!

  41. I have a question, before doing the videos mentioned in the calender, should you stretch and warm up? Because it specificly says to stretch on day 4, so I am not completely certain. Also before and after videos in general? If it is only a 6 min. work out, do you really need to stretch and warm up before hand?
    Thanks in advance to anyone who answers :)

    • Hi Kirstine!

      Yes you should always stretch. There are a couple of good stretching video’s Cassey made. It will help you avoid injuries. Good luck!

    • Yes u should stretch before and after all workouts even on rest/stretch days
      It will help from mucle strains or other injuries

  42. MUST LOSE FAT says:

    how much fat do you lose when your done?????

  43. I’m having a lot of fun doing your 30 day challenge…… sort-of. I am in medical school and studying or working constantly so I’m not doing the whole thing, but I start the day with 10 push-ups and then do one of the videos for the day on your calendar before bed. Day 2 and going strong!

    My problem is the eating. I get too little sleep and spend a lot of time commuting, in lectures, and reading and it seems that every time I sit down I get so sleepy. I end up eating to stay awake because I have to get the reading done. I don’t drink coffee or tea. Any suggestions on other ways to stay awake during lectures and studying? And is there any way just doing the exercises will help me improve my weight and body shape if I don’t change my eating habits?

    • Hi Linnea,

      Exercising, especially in the morning will help you wake up a bit more, but there’s no real substitution for getting enough sleep! One thing I’ve found helped me stay awake at work was trying to cut back on refined carbohydrates (white bread, white pasta etc) and replacing those with whole grains as well as cutting back in sugar. I definitely noticed I’ve stopped getting those post lunch crashes.

      Doing the exercises alone will improve your muscles and your body shape (particularly if you’re not particularly overweight) but if you don’t change your eating habits at all you’re unlikely to lose much weight.

      I definitely can relate to that hardcore studying phase so good luck! The more you look after your body the better you’ll feel!

  44. I had lost 55 pounds in 5 months doing blogilates and eating clean, then I found out I was pregnant!! I had by baby exactly a month ago. The dr said I can start working out again so I am starting from the very beginning, the beginners workout calendar. Can’t wait to be slim and toned again!

  45. Happy Girl says:

    Just finished #Day1 .
    So happy, motivated and proud of myself! :)

  46. I’m loving the beginner calendar
    Can’t wait to go onto the monthly one!
    You’re the best Cassey

  47. Hi Cassey,
    my doctor and my psychologist recommended me to train in the morning to be awake in the morning. Could you advise me a routine to do that is not too long please?

    Thanks a lot,

  48. First of all: Thank you Cassey for offering your passion and these workouts for free!
    As I am starting this calendar for the fourth time now, I wondered if you would consider making a DVD out of the beginner videos? I often don’t have good internet and therefore have to take breaks in the middle of some exercises to get the video going again. Pleeeaaase?! :*

  49. Hi! I am loving this, and I’ve even gotten my husband to join me. He rolls his eyes sometimes, but it’s totally kicking his butt. (The other morning he was looking in the mirror, and said “hmm… My shoulder hair is gonna look weird in my backless dress…” Completely deadpan. Love him.) anyway, my question is this: any sort of teaser move, or when you have us on our tailbones, I either fall off to either side, or if I manage to stay balanced on the center, my tailbone hurts. Is this normal and just part of the process, or is there something I can do to minimize the pressure on my tailbone? My family says I’ve always had a bony butt… Also, my hips do this fun tendon-rolling-over-bone popping thing. I’m used to that one, and while its uncomfortable, it isn’t painful. I danced a lot growing up, so I dealt with it then. Just wondered if anyone had ideas on how to deal with that, too.


  50. Hi Ali. I have the same problem. I forget, or I don’t have time for lik 3 days in a row. It makes me feel like I’ve failed, and have to wait until the next month to start again, and then the same thing happens. But this month I have decided that when I miss days, I will just come back to it from where I left off.

    I think I did day 1 on the 3rd, day 2 on the 5th and only today on the 8th am I up to day 3.
    Sure, it’s not as solid as if I were remembering every day, but I can keep that feeling of moving forward, despite missing my work outs some days. I WILL get to the end of this calendar, even if it takes me 2 months. And surely that sense of accomplishment is better than feeling disheartened by my attempt to take better care of my health, I I am always moving towards that accomplishment, not constantly feeling like I have failed /again/.

    Perhaps this approach may be helpful for you too as you find a way to work pilates into part of your daily routine?

    All the best, Ali. You can do this. <3


  1. […] discovered Blogilates (pilates taught by Cassey Ho on YouTube) and I am following the Beginners Calendar. I am partway through week two and I am not only loving it, but I am also feeling stronger, fitter […]

  2. […] calenders based around these videos so you can follow a specific program. I started doing the ‘Beginners Calender’ and got about 3 weeks into before the Christmas/ New Year period and fell off the wagon. However in […]

  3. […] Ho’s hellish workouts. I’ve told her that I’ll try to commit to the 4-week Beginner’s Calendar next month, but it remains to be seen if I have the willpower. Now that most of my friends have […]

  4. […] a nice hinge in the middle of the week, and it has revived my fitness routine. (Now I’m into these free pilates videos. I feel like an adolescent valley […]

  5. […] itu aja. Sedangkan Blogilates baru aja ngeluarin New Beginners Calendar 2.0. Kalender lamanya ada di sini. Well, ini bukan iklan sih, siapa tahu ada yang pengen sehat bareng, jadi bisa saling menyemangati […]

  6. […] voor een grotere afbeelding. Ik heb besloten om te beginnen met de beginnerskalender, aangezien je hierbij alles uitgelegd krijgt en je kunt het rustig opbouwen. Je hebt vier weken […]

  7. […] vilket jag aldrig testat förut men det kändes riktigt bra. Har bestämt mig för att följa blogilates schema för pilates nybörjare i en månad framåt. Klickade mig slumpmässigt in på hennes […]

  8. […] I went back to Blogilates Beginner’s Workout calendar. I lasted about two minutes before I realised I needed to take it back a further step. It was too […]

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  10. […] some of you guys who follow my Facebook fan page know, a couple of weeks ago I started doing the Blogilates Beginner Calendar.   I am really enjoying it so far. It’s free, it doesn’t require equipment, and you get […]

  11. […] current workout routine from Blogilates. Super fun, easy to follow, and perfect for […]

  12. […] hesitate at first, but when I actually took some time to look through the site and check out the beginner’s calendar, the workout felt doable and flexible for my schedule. I think the best thing about it is that […]

  13. […] did I not know about Blogilates?! Am I the only one who missed this? What an amazing idea!!! I’m going to start the beginners […]

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  15. […] and build up my endurance so that I can eventually complete the workouts! Casey (the founder) has a beginner’s workout calendar on her blog. I’m not sure whether I will be able to follow the beginner’s workout calendar […]

  16. […] herhaal het schema dat ze online heeft gezet, je kunt dit ook via een app op je telefoon doen. Dan kan je heel […]

  17. […] is a link to the beginner’s calendar, and her beginner total body workout- less than thirty minutes. You don’t even need any […]

  18. […] beginner pilates with Cassey, I quickly realized how little strength and flexibility I have, and that’s not […]

  19. […] you don’t feel like finding the perfect videos for your plan, you can always follow Cassey’s Beginner Workout Calendar. She lists out not only which exercises you should do each day, but also other tips that will help […]

  20. […] Pilates videos and I think she has a good program to follow. On her website, you can download the beginners Pilates calendar and do your daily Pilates along with me! We can complain about our sore muscles together on Twitter […]

  21. […] This program was created by Blogilates. It is available to everyone to print here. […]

  22. […] propose un calendrier pour les débutantes et un autre, qui change tous les mois pour les plus avancées. Chaque jour, on fait les vidéos […]

  23. […] da hun er dygtig, hendes træning er effektiv og tilpas hård og hun har ovenikøbet sammensat en Begynder Kalender, der sammensætter hendes forskellige træningsvideoer (der alle ligger på youtube) i et […]

  24. Anonymous says:

    […] POP Pilates for Beginners Calendar! […]

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  26. […] POP Pilates for Beginners Calendar! – Blogilates – Click to enlarge Click on the corresponding days for a full playlist of the workout videos listed. No more searching YouTube! You’re welcome ;)… […]

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