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 cannot download it T__________T

  2. Ehm, Hi! I discovered this blog by chance and I’m really interested… the fact is, I MUST exercise, I have high level of sugar in my blood and so, I must do at least 30 minutes of workout everyday. Not that I’m complaining, but I’m looking for something I can do everyday without getting bored and I’ve always been fashinated in pilates! So, I was wondering: could this be good as an exercise for me or I need something more “intense”?
    I must say, I’m also overweight.
    Thanks to everyone who’ll want to help me. :)

    • Hey Anna! I suggest you start with this calendar first to get used to POP Pilates alongside a 20 min walk/run. Then next month, do October’s calendar (subscribe to the newsletter) and work yourself up to running for twenty minutes! Don’t forget to eat mostly whole foods and drink at least 2L of water a day :)

  3. I’m a guy and I’m sticking to these calenders as much as I can in addition to doing some of my own workouts. I want to build some muscle mass in addition to burning fat, I hope I’ve come to the right place because most charge membership fees for an exercise regime and diet plan. I feel like I’m certainly putting in the work, but eating is another story. It’s difficult to eat a consistently healthy diet when I live at home with my family (I’m 18) and most things on our shelves are junk. Anyway, I’ll skip to the point; what foods can I aim to eat which can build muscle mass and lower fat? I eat subway and boost whenever I can, which is about four days a week, but I don’t feel like it’s making much of a difference what I eat and that’s making me concerned. Currently, I’m about 173cm and 73kg, roughly average build. Any help, tips or advice would certainly be appreciated. Thanks in advance.

    • Hey, Kyle! The more whole foods you can incorporate into your diet, the better. Fruits and vegetables are super high in fiber and there are plenty of whole food options when it comes to eating protein. Seeds are a really great way to get tons of vitamins, plus they’re easy to sneak into everything! Try a smoothie with bananas, blueberries, tons of spinach, almond milk, a big scoop of peanut butter, and a tablespoon of chia seeds. This combination has tons of protein, amino acids, fiber, and best of all, WHOLE FOODS! Try eliminating as much sugar from your diet as you can (this includes “fake” sugar like what’s in your Boosts). Hope this helps, and remember, the more fruits and veg you eat, the more you’ll crave it. It’s totally normal to not be into them at first, but you’ll find that the cleaner you eat, the more you’ll like it!

  4. Hey guys!
    I’m on my 3rd day of the Beginners Calendar and I must say I’m quite excited. I’m 18 years old, 5’4” and 136 lbs and I can’t wait to see my results at the end of the calendar. I have one question though: when is it better to workout in order to lose weight? I’m usually doing it in the evening.. Any tips also on diet? I try to eat clean, but sometimes I fail because usually I’m not home for most of the day. Thank you! :D

    • Sounds like we have the same body type! I’m 23 and I started my journey right around your age. I’ve heard that working out in the morning is best, but there’s no real “right answer”. If you work out too late in the day, it may keep you up at night, but ultimately do what you like best and what fits your schedule. When it comes to eating clean, try to prep meals and snacks you can take with you. It’s cheaper and healthier! If I have a free day, I spend most of it cooking so I don’t have to worry about finding the time to eat during my busy week. Hope this helps! Stick with the calendar! You can do it!

  5. No mater how many times i reload the site or look on mobile, I can not get the calendar for beg. to print?!? I click enlarge but it’s not working. I did find a pintrest board and with a screen shot i printed but it’s blurry. Help… Please

  6. I need advice on eating healthy. I’m not sure if there are picky eaters on this website but trust me when I say I’m picky. I almost hate every food and its hard for me to eat healthy when I’m grossed out by mostly every food, except junk food. Its not only healthy food I don’t like it’s unhealthy food as well. I hate cheese, salad even with the dressing on, soup, cold cuts, lasanga, vegtables, seafood in general, and a whole lot more. Seeing as I don’t like most foods I think some would assume that i’d be skinny but I’m chubby. I’m not really big just chubby and I feel like the only things that I can eat to eat healthy is oatmeal and healthy cereal. Can someone please help. Thanks

    • Hey don’t worry!
      Sit down and write each food group on a piece of paper, then write every single food that you like (healthy or not) and write that under the correct food group. After that highlight all the healthy foods on the list, these are what you should try to eat as much as possible. Don’t worry about jumping in the deep end and saying that these are the only foods you an eat, gradually go into it. Try to swap one meal a day for a healthier one. You can use this as an opportunity to try some other healthy foods that you’ve never tasted before! Who knows, you might just find something else that you like. In the meantime workout as best you can and drink lots of water every day (around 2L).

      Hope this helped you! xxx

  7. Hello!! :)) I am writing to you from abroad :) baku :)) I saw your videos YouTube approximately. And now I watching you. I loved your exercises. And I will do every day for your beginners calendar. But I am not fat : ) my weight is 48. I am thin :D and I want to be 50 or 51. But I cant. Do you have any comments for me? :) love you ! ;)

  8. I can’t download the JPG file, well, I can download it, but it won’t open because there’s something wrong with it.

    Although the links are available, I’d like to have the calendar too though :/

  9. Hi Cassie,
    I was wondering if you probably could tell me why I can’t open the beginner calendar? It says that it is removed. Hope you can help. Btw I love your youtube videos! You’re amazing and your story about never give up on our dreams – ohhh I love it!!!!!

  10. Hey Day 3 here (wooo) But I accidentally did a different workout day 1 instead of the Beginners Day 1…so day 2? ANY WAY I’m 5’4… and a half… and I’m in the 180′s (don’t remember the exact number sense I got on a scale last month) and I heard cardio is one of the biggest helps to losing weight (along with healthy diet) so should I stick with just the beginners videos before moving onto the normal ones? Or should I do the beginners videos every day and add one of Cassey’s cardio videos into my day as well? Please and thank you for the advise!

    • Hey there!
      The videos on the calendar tend to help more with building muscle that losing fat. That’s not to say that you won’t lose fat when doing the calendar. What you can do to speed up the fat losing process is to do one of Cassey’s cardio videos or run/cycle/walk about 3-5 times a week as well as doing the calendar! I do the calendar everyday and run 3 times a week and I’ve noticed huge changes in my body! I’ve lost fat and now my abs and arms are more defined. Definitely continue with the calendar, its been a massive help to me! :D

  11. 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. =))

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

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

  14. 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!

  15. 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.

      • Don’t be discouraged! Muscle ways more than fat so you could have gained muscle! Just keep doing what you’re doing

    • Don’t be discouraged! You are building muscle, which weighs more than fat so though you are getting toned your scale weight may change.

  16. hey cassie i like beginning workout

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

  18. margaret nahmias says:

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

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

  20. 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

  21. 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!

  22. 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.

  23. This is amazing!
    Thank you so much

  24. 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!

  25. 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.

  26. 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!!

  27. 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!

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

  29. 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?

  30. 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

  31. 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!

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

  33. 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.

  34. 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


  1. Anonymous says:

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

  2. […] I printed out this Blogilates schedule so I could follow it and start to get fit! I did a lot of it this summer and I loved it (but ouch […]

  3. […] 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 ;)… […]

  4. […] Here’s a link to the Beginner’s Workout Calendar:  POPsters Just Starting Out […]

  5. […] to try and jump back in. So, I shall be following the Blogilates work outs again, more specifically the beginner calendar, and I will also be probably be lightly following one of her meal plans (of which she has many- […]

  6. […] healthy and happy. Who wouldn’t love her?! I decided that for fun, I would redesign the Blogilates Beginners Calendar.  The original is great. I absolutely love the water colour background, but it did take more ink […]

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