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


  1. Is anyone else having issues seeing the beginner’s calendar? It shows an error in the image.

    I was really looking forward to printing it out and getting started!

    • I am also having issues viewing and printing out the calendar. I wanted to start today.

      • You don’t need the calendar. Just start on the days below the calendar. They have the videos you need to do. I know it is not as exciting checking them off but please don’t use that as your reason not to start this amazing workout plan. I am on week three and I feel SO MUCH STRONGER. :D Good luck

  2. cherrilyn says:

    Hi guys its my 6th day of my beginners calendar but I should be on my 3week already and unfortunately i didnt do the 9thh day of the my workout because I got tired.. so here it goes, I noticed that my belly changed and have little curve but my tummy loosen I thought it will help tighten my tummy skin. I ALSO NOTICE THAT MY WEIGHT ARE STILL THE SAME though i can already fit on mysirt that I cannot already wear because I got pregnant and gain weight

    • Hey. I have also noticed changes (day 17) it seems like my belly has got flabbier :'( I think I’m eating more now that I’m exercising. I’m going to try drinking more water and keeping a food diary.

  3. Hello …

    I just regester now … and I wana ask am i late to start with these programm?

  4. hey
    can u plzz tell me how will my open the meal plan for 12 weeks …
    i cant open it …
    it wants my password …
    but i got the password for this month as i just join u today…

    • if u search in the search bar, u will find it

      1st week – beastm0de
      2nd week- TICKITYTOCK
      3rd week – feelingawesome
      4th week – tonedinthezone

  5. Annemie De Wide says:

    Hi Cassey!
    I almost finished the beginners workout calendar! Jeej for me! :)
    Now my question for you is, wich exercices can I do each day in the following 2 weeks to make a brigde to the november calendar? I would like to start the november calendar but do’nt want to do nothing for two weeks! Thanks for your feedback!

  6. Hi Cassey! I can’t seem to open the calendar on Mac o PC. I am subscribed. Please Help!

  7. Hey guys,

    I was just wondering – I don’t always have time to do these workouts in the morning and have to catch up on them later…does that really matter? Or should I try and wake up extra early to do them? It is only a couple of days in my week this happens so I am not sure. I still complete the videos just at like lunchtime or in the afternoon :)
    Thanks guys :’) xx

  8. I always seem to forget to do the pink highlighted things like “Wake up and do 10 push ups” or what ever it says that day. I was wondering if they’re really THAT important and if it was okay to skip it,

  9. Hi Cassey I can’t seem to see any image let alone download it. Please help! Thanks :)

  10. Hey cassey :)
    Im 18 years old and I just found out about your website and those programs and Im so excited to make this change!
    I just wanna say you are an amazing person and I simpley love you <3

  11. Hey Cassie the link to the picture won’t open for some reason. Could you please fix this? :) Thank you !

  12. I can’t open it!! ???

  13. Can i drink water while working out or should i drink it after or before

    • Hi!

      I personally drink a ton the night before, another bottle before and then SIPS during. You can totally drink as much as you want after. I say sips during because if you drink too much, I’ve found that all the movement makes me want to throw up.
      Hope this helps and good luck!

  14. Hey. I am having trouble opening the calendar. I get a code screen whenever I click the link. What should I do?

  15. Loving how planned out everything is, the calendar for example, the encouraging words, the huge effort put into. I’m starting today with the beginner’s calendar. Excited! :)

  16. Hi!
    I’m just had a baby by c section, nearly 7 weeks ago. My doctor has cleared me for exercise and I’m going to do the beginner calendar but are there any bits I should avoid? I’m conscious of not wanting to overdo it, particularly on my core which obviously was pretty damaged by the pregnancy and c section.


    • i had a c section also.. its been a while but just started back with working out. i cn just give the advise of trying to work moe on the lower abs not the top abs to get them at the same level. hope tht was helpful:)

  17. I was just wondering. How long should I wait after a main meal (like lunch and dinner) before i do pilates?

  18. cherrilyn says:

    Hi guys I’ll be doing the 1st day of beginners calendar but please help me how may repetition should I do evry workout? Or should I do the same cassey does to her video? Please help :)

    • I usually just follow along with everything she does but don’t worry if you can’t keep up/go as fast/do as many reps it just takes time

  19. cherrilyn says:

    Tomorrow I’ll do the 1st day of the beginners workout. How many repetition should I do every workout? Or should I do the same repetition as casey does on her video? Hope you can help me :)

  20. Should I do cardio with the videos or just what the calendar says ^^

    • It’s up if you can stand it or not! I like doing cardio but I don’t really have time to workout in a day so for the meantime I only follow what the calendar says :) it’s perfectly OK to do both!

    • I usually add a few stretches, or a little of pilates basics (plank for a minute,or the hundreds) just to warm me up before I go into the schedule. But yeah, it depends on you and how much you’re willing to push yourself. That being said, you also have to be careful! My sister went straight into the HIIT workouts and ended up unable to go to work the next day because her thighs were so sore.

      WE CAN DO THIS!!! :D

  21. This is my 3rd month repeating this calender with other videos and an ab challenge i’m down 55 pounds so far thanks cassie.

  22. I’m concerned-

    I just finished day 2 last night and I was expecting to be really sore today- but I’m not at all. I wasn’t sore either after doing day 1 as well. Am I not doing something right, or is it too easy or? I have no idea- it’s frustrating though cause the normal calenders are too hard for me-

    • Same here! I’m on day 10 now and ever since I started the calendar I’ve never been sore, and though I thought I might be doing something wrong I’m seeing results! Not one day of soreness but I definitely feel stronger ;)

    • Yup, it’s normal. I finished 10 days already + did the days about 10 times every time until I could do all the moves well… and I was never sore but nevertheless I’m able to do the normal calendar now. So what I do is I do the beginner’s workout in the morning before work since it’s not very long and when I come back home I do the regular one :). Also, I learned that in the regular one I’m not able to do 100% of the moves BUT I do the beginner’s modification sometimes (because I have issues with my joints and can’t hold myself up :P) and I feel sore afterwards. So the workouts definitely build your core and train your muscles for harder stuff, at least if you repeat them / at the very end are able to perform the workouts without a problem. I hope it made sense and sorry for my bad english!

  23. I have been watching your videos for a while now and I thought this was pretty cool that you offer a free workout calendar. !!!!!!!

  24. I always thought I was in shape- my pants size and body’s reaction would disagree. I’m excited to know that my body is gonna get stronger. It’s a simple equation! If you follow this monthly calendar, you’ll get results! Woo!

  25. How can I print this?

    • It might be a less complicated process if you go on google images..:
      Try Google searching “Beginners Calendar Blogilates” > then go Google images > then in the extra search tools, click for a ‘large’ size > look for one that is pink-purple-blue coloured, it should have the name on top > then click the “view image” option. > you will just see the photo. > Right click it, and either print it if you know how, or copy and paste it into “Office Word” and then print it(When copy and pasting, the size remains BIG, so you might want to rotate your page to landscape)
      ~ Kay

    • click on the image
      the image-only will come up in the tab
      click on the image again and it will enlarge
      right click on the image and hit ‘print’ (make sure your computer is hooked up to the printer first)

  26. I can’t seem to enlarge this beginner calendar so i can actually read it.

  27. Hey Cassey!
    I’m really excited cause I’ve just begann your program (day one only but it hurts!!!!!). It has been a long time since I wanted to lose weight but I can’t get the perfect body I always wanted, although I do sport quite regularily: tennis, riding and sport at high school too…
    But I saw the miracle your program has made on one of my friend and so I am hopeful that it will just do the same for me!
    See you next month, I’ll tell you how it goes!! ;)
    P.S. : forgive the bad English from a frenchy girl… :$

  28. hey guys please i need to know can i have to eat i this month? please how much calories?

    • You just need to eat healthy. That is the only good advice I can give. And I absolutely don’t recommend counting calories ! It is stressful aand well I just don’t recommend it I deleted all the calorie apps I had on my phone. So just eat healthy. Lean protein lots of vegetables and fruits when craving something sweet and nuts are good too :)

  29. Carly Freeman says:

    I just donated blood yesterday, and wasn’t able to work out, but I’m confused if I should start again today, or just rest for another day?

    • I think you should try rest after giving blood for minimum of like 2-3 days. Then maybe repeat the ‘day’ you did before the blood test to get back into it. The calendars are made especially in the order: total body > abs > total body > lower body > abs > total body > rest
      That’s why it’s bad to go from lower body to total body, follow the pattern if you can :)

  30. Does anyone know how many calories a day you’re supposed to have while on this calendar? Thanks :)

    • This is my opinion, but it is really unhealthy for you to count calories :/ It gives you a negative thinking when you suddenly look at your weight and it is higher than the day before. It also makes you feel hungry, like you have not eaten enough. I would just try to eat healthy, avoid fatty fast food or junk food. Try eat more veggies and fruits and not too many nuts. Eat the right size portions! and the very most important thing: take a little portion > chew for a long time – that one little spoonful(around 2min) > and then swallow.
      ~ Kay

  31. Hi, Cassey! I’m really excited I found your website! I’m at a healthy weight and I’m a runner but I’d like to be more toned so I want to start this program. I run 3 times a week and I was wondering if I should do pilates also the days I run and if so before or after? I’m training for a Half Marathon so on Saturdays I have a super long run.

    • NADIA,
      I’m a runner too. You are better off doing this program on the days you don’t run. I would suggest not doing this at all on your long run days. Your body needs time to recover. Pilates is a nice cross training element to your half marathon training. Good luck on you half!!

  32. Hi,
    I can´t seem to open the new Beginner´s Calender with any of the programs on my computer so I can´t print it :-(.
    Can anyone help me or tell me which program to use?
    Thank you for your help and thank you Cassy for the wonderful job you are doing!!!
    Love your videos and this homepage!!

    • I’m having the same problem!!

      • I’m having the same problem too =(

        • I also am not able to open the calendar, but I really want to! Cassey, can you pretty please upload it another way so we can open it? Thank you so much! I appreciate your energy and smiles in all of your videos :)

          • I can open it on Chrome :0? But if that still doesn’t work.. Try Google searching “Beginners Calendar Blogilates” > then go Google images > then in the extra search tools, click for a ‘large’ size > look for one that is pink-purple-blue coloured, it should have the name on top
            Hope this helps ^.^
            ~ Kay

    • I had the same problem but when i tried opening it on google chrome it worked. :)

    • I can open it on Chrome, but if that’s not possible anyway.. Try google searching it :) “Beginners Calendar Blogilates” > Google images :) Then use the extra search tools there and click to look for a large size. Hope it helps :)

  33. Hi cassy , I have been doing a flat belly workout for about 2 month and more . At first my belly got thinner but in last 2 weeks it’s got bigger . It’s stressed me a lot . I need your advice .. or I need someone tell me what to do .?? Waiting a replay …

    • Hii Akina, I saw your comment and I thought maybe you are gaining muscle? I think this is a logical explenation for the fact that your belly is gaining volume. I read this is happens a lot of times. First the fat gets burned, and after a certian amount of time your muscles start to grow. I’m not an expert of anything, so maybe I’m not right. Xx

  34. Hey Cassie. i wanna ask you a question. how can i get motivated to work out ?. every time i try to work out, i turn up sitting on my laptop and watching t.v episode or watching t.v. but not working out. because i don’t know when is the best time to work out ?. is it in the morning evening ? and is it before or after breakfast ?.i really hope you reply to my email. your biggest fan gousha from Kuwait <3.

    • Hey!
      I pretty much had the same issue and truly the only person yhat can motvate you is yourself. You’ll workout because you want it. I finished the begginers calendar and after the second week, it was a given for me that I’d wake up and workout. As to when it’s better to workout, the difference between working out in the morning is that if you exercise just after you woke up, your body isnt fully up yet so you ll lose fat, and in the evening you burn calories. I prefer working out before breakfast, but some peope get dizzy so that s mostly up to you!


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