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. Starting beginners calendar once again. Regular workout calendar is still too much for me :( I will try to add some videos or exercises so that it won’t be too easy ;) And I will try to do all the exercises without any modifications that make them easier :)

  2. Hi! Well… I know Blogilates since many years ago because of my sister’s hard work. But today I finally decided to move on to a better life, I can’t continue to have such a bad fitness, I will try my hardest to complete one month of working out, it will be difficoult but I know I can, I have to! :D thanks for the support Cassey
    *Sorry for my not too good english

  3. Hello Guys!
    I’m on my day 20, and I’ve already lost about 3 kg (sorry, I’m from Poland, I don’t know how much does it make in pounds). I gave up sweets (except during weekends) and I don’t use the lifts, I also jog 4 times a week (30 minutes, but I alternate jogging with marching). I’m quite happy with my results, but I’m not sure I’m doing it all well. I mean, I’m burning as hell during the workout, but I’m not sore at all the next day. Is it normal? I’m a REAL beginner, so I thought I’d be sore as never before, but no… Plus, I definitely feel a bit stronger, but I don’t think I’m strong enough to start the may calendar in 10 days! I saw the april one, and boy is it tough! Do you guys think, maybe doing this beginners calendar (with some more exercises added) twice is a good idea? Or should I go off the deep end and give it a go? Sorry for my English :)

    • Hej Jola!
      Aktualnie kończę plan dla początkujących, ale przyjrzałam się kalendarzowi na kwiecień. Myślę, że nie ma sensu powtarzania planu dla początkujących, ponieważ to nie będzie już dla Ciebie żaden wysiłek. Każdy dzień z kalendarza kwietniowego składa się z kilku filmików, więc jeśli myśisz, że nie dasz rady zrobić całego to może pomiń jeden albo dwa najkrótsze. Powodzenia :D

      • Cześć! Fajnie spotkać tu kogoś z Polski! :) Jak Ci idzie? Który dzień już robisz? Dzięki za radę, rzeczywiście masz rację. Nie pomyślałam o pominięciu jakiegoś filmiku, a to chyba najprostsze i najsensowniejsze rozwiązanie ;) Powodzenia! Damy radę! :D

        • Hej! Cieszę się, że mogłam pomóc :) Ja dziś robię 18 dzień, jednak tygodniowo robię cztery kolejne, a w pozostałe dni chodzę na ściankę wspinaczkową. Trzymam za nas kciuki! :D

    • Give it a go :) They start slower and build up remember :)

  4. Okay, this is going to be my second month through the beginner calendar. I like to do the beginner workouts and add one or two from the April calendar. By the end maybe I can move into the may fitness calendar! Anyone else, comment as you proceed to help keep me going.

    • You can do it!!! Its great that you know what is good for your body! I think its a good idea to ease into the the harder workout calendar and I know you can do it!! Philippians 4:13 “I can do all things through Christ who gives me strength.”

    • Hey Kelli,

      I am actually in the exact same boat as you! The other calendars seem so intimidating right now.. I am starting out as a total beginner into fitness world Pop Pilates & I’ve done the beginners calendar once before. I find that I just don’t have the strength to keep going with these workouts and thats usually what discourages me. Trying to tell myself to just do what you can and hopefully it will get easier…

  5. fanyijun says:

    i am from singapore and i am kind of having troubles with the whole Pilates thing and i have some questions. i have been starting your workout calendar for beginner’s and i am in week 3 now. i still do not quite get the lateral breathing and how to breathe correctly during the workouts. i try to suck in my belly button and also i have been trying to follow your meal plans. But it seems like my belly got bigger and bulging even more outwards. And i have not felt muscle aches for ages now. When i did your videos for the first time, there was muscle ache the next day. But right now, i do not really feel any muscle soreness or anything the next day after a workout session? Is it because i am not working hard enough? Having quite some trouble…
    Trying Hard

  6. Hey,
    I wanna try the beginner’s calender but I’m wondering if there’s also an eating plan for this one or do I have to pay attention on what I need on my own for the first 4 weeks?

    • I don’t know if there’s an eating plan, but just tracking your food for the 4 weeks will be an invaluable tool! You’ll see how many calories you’re eating, as well get a good idea of the nutrients you are taking in and whether you eat more in certain situations or at certain times. This is the perfect way to start because you’ll know based on your measurements whether you should increase/decrease/don’t change your calories (if you need to change them, only do 100 or 200 and check again next month, and continue to monitor). You’ll also get a good idea if you need to add certain nutrients into your diet – getting enough calcium? iron? vitamin C? etc.. You’ll also learn what situations trigger binges or emotional or mindless eating for you – all invaluable information! Only ate 1200 calories and binged? Your body needed more! Had a rough day and got into the chocolate? Learn to de-stress another way! Watched tv and ate that entire bag of chips? Find something else to occupy your hands! Or whatever works for you.

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  8. Angeline says:

    Hi! I would like to ask some question! Hopefully can get some advice here :) I’m a 22 years old girl who weights 65 kg and height 170com. My most unsatisfied part of my body is my belly fat and thighs.. I would love to know what should I do? Any specific work out or food plan? I’m also interested in getting abs. currently I’m doing workout every 2 days. I eat light for breakfast,lunch, dinner usually I will be slight heavy.. Any suggestions? Really appreciate if I could get some advice here! Thank u so much!!! :)

    • Patricia says:

      Track your calories in and out. Make sure you haveonly a couple hundred more calories out than in. You can try the app on MyFitnessPal.com, but DON’T eat only 1200 calories – most people need more than that to function. Progess will be slow, but sustainable. It took you 22 years to get here, you won’t see dramatic results tomorrow. These workouts are great for building your muscles, so you’ll look better as the fat slowly comes off.

    • I agree with Patricia. I love My Fitness Pal. You can set goals for yourself, and it will tell you how many calories you should take in to achieve your goal. If you want to lose 2 pounds a week, it will say to have your net calorie intake at X calories. Just remember that when you add your exercise, it subtracts the calories you have for your total. So if your goal is 1800 calories and you burn 200 with exercise, you’ll want to take in about 2000 to meet the 1800. This way your body is still happy but you will still lose weight! :)

    • I should also mention that you should take photos of yourself.
      In your underwear or sports bra take a picture of your front, back, and side, then do that again in a month or 6 weeks and put the photos side-by-side. You might not feel thinner, the scale may tell you you’ve gained weight (muscle!), ad people may not notice yet – but those photos will tell you the truth. You’ll see the difference there, where you and those around you miss the gradual changes that are happening. This helped me a lot with motivation.

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