POP Pilates for Beginners Calendar!

blogilates beginners calendar

Click to enlarge
Click on the corresponding days for 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. I really really love this calendar. I’ve never done such progress with excercising yet and I’m really happy that I’m close to the end of the 3rd week. :) I like to add some extra challenges and even if I really don’t feel like doing anything I stick to at least the basics. I’ve never felt so determined about this before and I’ll try to keep on doing this and lose that weight and get in shape for the first time. =))

  2. Can you tell us more about this? I’d want to find out more details.

  3. So it’s the 18th. Should I start on that day or at the beginning??

  4. Hello
    I just started this beginner’s calendar today.
    I’m 5’1” and around 150lbs. Day 1 wasn’t too difficult.
    If I stick through this calendar and then move onto the non beginner’s calendar,
    would those (“exercise”) alone help with losing weight?
    I can’t control my meals (“diet”) because of my grandmother
    and I’d rather exercise more than to have to control what I eat.
    Thanks :)

    • Hi there!

      Exercising alone won’t help you lose weight. You might gain back the amount of calories burned during exercises, which won’t help you lose any weight. In order to lose weight, you have to consume 500 calories less than what you need and you can do this by exercising and dieting. Similar to what Cassie said, a toned body is made in the kitchen and not in the gym. I don’t know the exact words but you get the point. :)

      Good luck!

  5. I’m on day 15 and I’ve gained weight like 2 lbs and have reminded the same weight the whole time :/

    • I think this calendar really helps with toning your body and getting it into shape for more of the advanced pilates videos. Just keep going, and remember, it’s mostly 80% diet and 20% exercise. Hope this helped.

  6. hey cassie i like beginning workout

  7. Hej Guys
    Am I supposed to do all the workouts on each day, or can I just choose between them?
    Thanks for you help!

  8. margaret nahmias says:

    Have you ever thought of doing an aquatic version of your standing workouts.

  9. I cant print the calendar its to big.help!!!!!!!!!!!!!!1

  10. Hello! I’m planning to start this new makeover body meal plan next week together with the beginner’s workout calendar, because I’m still on the process of normalizing my sleeping patterns. Unlike the majority, what I want to achieve is the reverse transformation: to gain weight. I’m 19, only around 5’1” – 5’2” and weigh 93lbs. It just has come my attention that I’m underweight and 0.9 away from having the normal 18.5 BMI. I’ve been skinny and petite all my life till around 2 years ago when I started to become skinny fat. The last time I even had a flat stomach was perhaps 3 years ago. Admittedly, this makes me insecure, but I’m more worried about my health and that I fear I may develop eating disorders. T___T IDK.

    Do you guys think the combination of this meal plan together with the beginner’s workout calendar is the best option for me or should I try out Cassey’s other plans? If so, which ones? What else do you suggest? Any tips? Thank you so much!

    • One thing you will find is that you will have more energy from exercising and from eating clean, the amount of protein you eat will help repair your muscles faster and give you more definition. If you feel worried or tired doing things then eat more, listen to your body as it needs the proper fuel to function. Food is energy.

      You will probably gain scale weight as you get more muscle, but then the muscle will burn away the fat. You could end up weighing significantly more overall, due to muscle. Scale weight is an indication of where you are at, just like BMI but it doesn’t represent what you are made of.

      In your mind you need to be thinking about burning fat and building muscle/strength and eating right/enough to fuel your body. Scale weight is just a number that represents the force of gravity in relation to your body. It isn’t your composition. It isn’t who you are.

      Get healthy, eat clean and be happy <3

  11. Thank u for the calendar it looks really good. I will defiantly start as soon as possible.

    I am just wondering about the perfect time to exercise. should I exercise in the morning? and if the answer is yes do i need to have breakfast before or after the workout?

    Thank u for your efforts, I appreciate it <3

    • Morning exercises before breakfast are the best for burning fat. Do how much you can and then again after lunch or dinner to burn calories. Really its whatever you prefer because either way it is beneficial. Good luck!

  12. Oh my God. The first Day was so hard. I had to take some breaks but I tried so hard. Tomorrow I’ll try harder.

  13. This is amazing!
    Thank you so much

  14. Day 1 complete. It was hard doing those leg lifts making me wanna quit but I struggled on thanks to Cassey’s encouragement in the video. Phew. Once it was over it felt great and I didn’t feel tired at all!

  15. i need some advice! im on day 25 of this and i definitely see more definition in my stomach, legs, and arms. but im really actually looking to lose weight… i dont have a lot to lose, probably 7 pounds at the most, but this calendar wasn’t effective for weight loss. i think i need to pair these workouts with cardio, what would you recommend? does cassie have videos that are good cardio workouts that would help with weight loss? thanks so much! also – i really dont wanna have to run. ive tried it and i can keep it up for a week or two but then i just give up. im much more committed to workout plans like this calendar!

    • Check out the HIIT VIDEOS. They’re awesome for cardio workouts!

    • Katherine says:

      I would try doing her muffin top workouts. I’ve heard that they help a lot for losing weight. You don’t have to run for cardio. You can go outside for 20-30 minutes and just walk.

  16. I’m on my 3rd week of this beginner’s calendar and it is amazing!! Whenever we do the Pop pilates beginner’s total body workout, I definitely noticed I’ve gotten so much stronger and I can finally do the video through without stopping or without flailing. On Day 1, I couldn’t even get past the whole video and I just felt like I wouldn’t ever be able to do the moves “properly” without flailing around so much! But after week 2, I’ve noticed huge changes! I’m losing weight, and somehow Cassey’s positive encouragements in her video is rubbing off on me! I just feel so much more positive and I’ve stopped the negative self talk to myself, and am loving and feeling like I’m accepting who I am so much more because I feel stronger and feel like I can do anything! Thank you so much Cassey!! <3 Can't wait to do more!!

  17. I just started today. The leg circle was very challenging for me but I made it! I really like it that you always kind of telling stories in between, not just counting. That really helps me to get distracted from the tiredness and keep going! Thank you Cassey!

  18. You should make this desktop wallpaper, this way you always remember suck that belly button in ^^

  19. manymery says:

    I had done this calendar before in march and then i proggresed to monthly calendar but i couldn’t even finish the day 1. Now Im doing the beegineer calendar again but I m afraid if i do the monthly one again i would give up. What should i do?

  20. Caroline says:

    This daily routine is amazing! I struggled a bit at the beginning but the results are so encouraging :) :). To reach my perfect summer body I also added a new drink to my diet called Botan, it’s a perfect appetite suppressant! No food cravings anymore <3 <3

  21. I just discovered this amazing routine and after watching a few videos I think I’m inspired enough to get in shape. I’m gonna start this tomorrow. So Good luck to me and to everyone else doing this. Thanks Cassey!

  22. I just found this on Pinterest! I’m excited to start my journey

  23. I finished the first week! I have to tell you, this exercises are really nice. I struggled an bit on first and second day, but it is becoming easier to do them. I am sore as hell, especially after “What Makes You Bootyful”, but that only means I have worked those muscles hard. Can’t wait to complete week 2.

  24. The first time I did this it was hard but also great , but how much do you have to do this 1x or more ?

    • just follow the calendar, if ur able to do the whole calendar, follow her normal calendar for each month. if your asking per day. do the routine once a day? i hope that helped


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