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

  2. 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!

  3. 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)

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

  5. 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… :$

  6. 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 :)

  7. 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 :)

  8. 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

  9. 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!!

  10. 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 :)

  11. 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

  12. 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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  7. Anonymous says:

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

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