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

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 “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

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  • Jess

    I love Cassey! I HATE working out (I was so lazy) but Cassey makes it easy (well, not always easy, I think ABC Abs killed me!) but what I love most is how easy she is to watch! She doesn’t patronize or talk down to us who have no idea what we’re doing and explains things clearly! Well, let’s crack on with Day 4! (Longest I’ve ever stuck with exercise plan haha!)

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  • tina

    i have just started doing Squats, but the problem is that my lower body is extremely hurting me can you please give me some tips to what i can do about them.
    love your videos ❤️

  • Leticia

    I’m 13, I’m 152 cm, and I weigh 131lbs, and I want to loose 20lbs by my birthday in June,I workout but I’m not loosing any weight

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  • Hannah

    What’s the difference between this calendar and the beginners 2.0 one?

    • Jean

      The 2.0 one is the second calendar and this one is cassey’s first capendar as far as i know.

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  • Em

    Just did my very first workout of the beginner calendar! I’m really excited to do this! I have so little strength in my body, I had to keep resting because I was just incapable of holding up my body weight. But I’m looking forward to changing this and powering through the burn! :3 thank you so much for your videos!!

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    Just finished day 2 week 1! And my *soon to be * abs and muscle are aching so bad it was so hard! But I’m determined and know I can do this! I am so motivated and thank you so much Cassey

  • Beatriz

    Hi i’m doing the new beginners calender and some of the moves I just can’t do because i’m so unflexible is there anything i can do to become more flexible along with the pilates videos. :)
    Also to lose weight and really tone my legs and bottom will just doing the videos work or should i do cardio as well ( is there anything other than running because I have tried so many times and I always give up it just doesn’t work for me). :) x

    • Lotte

      Stretching and a lot of it, don’t be put off if you can’t stretch to the extent in the video, the more you do it the more flexible you will become.

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    Just finished day 1 of week 1

  • bons

    hi cassey! your videos rock! i don’t usually like wokring out or should i say i don’t really like it. but over the holidays i have gained so much and decided to do something about it. one day i saw Lindy Ng of bubzvlogs on youtube doing your work out. i got curious so i went and searched for your chanel. at first i was like oh no this looks so hard for me to do until i saw your website and found out you have a beginner’s program. so i gave it a shot and yes… it killed me the first day and everyday at the same time it kept me looking forward to dong the next set of exercises the next day. i feel so good doing the daily workouts you created. i am only on day 5 but i can already see results. its not that significant but i can see it. also i am still having difficulty in executing all of the exercises properly mainly because of my weight. but i still try and push as far as i can. thank you for sharing your workouts, tips, advices and encouragement.

  • Lara

    Hey Cassey!
    I really love your videos.
    Unfortunately, I got really sick a few days ago and had to stop the workout :(
    I hope I can start again soon.
    It makes so much fun to work out with you and the best about it is that after a few days I already felt some changes!
    Thanks so much for doing what you do and keep up your great work!!!
    Kisses from Germany <3

  • Currently Very Pumped

    I started this calendar recently and take note that I never stick with any type of exercise plan. I’m 4’11 and I weigh 116 pounds and my goal is 100 pounds! I’d like to lose weight to look better (in my eyes) and to also feel healthier :D As I said, I never stick with any exercise thing and I’m usually really lazy — always laying around and watching movies while eating lol! But I’m currently on day 6 and I’m very proud of myself. The first two days made me soooo sore and I could barely do a roll up, but on the third day I was able to do a roll up (with my legs kinda lifting up a bit) but progress is progress! I remember my attempt at a roll up on the first and second day — it wasn’t great lol I didn’t even make it up half way. I’m also eating more healthily and drinking lots of water throughout the day. I’m excited to finish this calendar and I hope anyone else who reads this and is teetering on the fence between giving up or moving on can also stay motivated!

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  • maisie

    I got the email but it wont give me the password

  • Kayla

    Hi! Could you please make a water drinking challenge? Like a one month challenge to drink x amount of water or like drink this many cups on one day and then the next more and more something like that! i have a very bad habit of not drinking water and i think this will help motivate me if i have like a goal each day :) thanks so much <3

    • Hayley

      Hi Kayla!

      Join the 30 day flat abs challenge! There are cups of water on the calendar to encourage you to drink more water than you usually do! Have fun :D

  • Rebecca

    If you are reasonably fit already is it recommended to start with the beginners calendar, or should one start with the regular calendars?

    • Kayla

      well, you could try the regular calendars at first to just try em out and if you find em to hard then switch to the beginners for the rest of the month

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  • Cassie

    Hello fellow Popsters! I love doing things like this when I work out I feel happy with my self, but everytime I go to a work out I feel like someone is watching me and I get embarrassed and don’t do the work out. I feel stupid when I am about to began and just put it to the side and never do the workouts. Can someone help me get over this? Any advise?

    • Nicole

      Hi Cassie! I know exactly how you feel. I love doing these workouts but even when I’m alone I also feel like someone is watching me. It’s stopped me from doing workouts so many times but then I just told myself “Hey! It’s okay if someone is watching me anyways, I shouldn’t be embarrassed because I’m doing these workouts to help myself!” There is no shame at all in trying to take better care of your body, and don’t let anyone tell you otherwise. Best of luck! :)

  • Sally

    I am just about to print my beginners calendar and I am so excited! I have lost weight but not nearly enough and I am starting to go backwards instead of forwards and feeling like I can’t go on so I thought I would try something new – my friend introduced me to Blogilates when you ran your Christmas comp and since then I have been popping onto your site more and more often and am now taking the plunge! It’s so great to see such a girly website where everyone encourages each other! I can’t wait to start this journey with you all!
    With much love and excitement from South Africa
    Sally <3

  • Michelle

    Whew, Day 5 was killer! But Cassey’s encouragement and positivity always helps. :) Onto Day 6 tomorrow–working my way through the Beginner’s calendar.

  • i just did the first day and i feel fantastic!

    • Mollie

      Hopefully you are doing great , keep going I’m just starting this program now can’t wait for binkin season

  • SimplySanj

    I just finished day 1 … wow … hopefully I get better … my legs were burning during the leg segment!

  • I just did the first workout and I feel great!

  • I just did the first day abd I feel great!

  • Marilisa

    Why do I have to pay for this calendar in the app?

    • Maxine

      You don’t.

      • Alev

        Well it does ask for $0.99 a month to subscribe, which i believe is the only way i can see the workouts of everyday since i havent figures out how to do that for free.
        I clicked on the button to see if it asked the pasword of the month but it obly says “error in-app purchase not allowed”

  • Girl

    Hi, i am a girl who has been overweight since young and have been wondering ways to slim down. I came across your blog and was thinking if i should follow your plan. I am about 200 pounds and i totally do not know where to start from, as i am not sure if it suits a person who never really exercise in the first place.. Am i too late to start slimming down when i am already 20 years old?
    Pls advise!:) A person who dreams to be slim…

    • Ale

      It’s never too late to start and it’s always the right time to do it. If you are scared about no doing it perfectly, don’t worry we all started somewhere, if you can’t do the whole video or the whole workout for the day it’s ok you just have to understand that your body needs to adapt to this new phase and it takes time and a lot of effort, but it’s all worth it.

      Right now I’m coming back from a spinal injury and it’s like starting all over, not being able to do everything, not moving every muscle the way you are supposed to but it’s a start, we just have to be patient and work our way up.

    • Avia

      I recommend you start to be interested in kitchen. For me have been the best I could do for me, because sometimes I want to eat clean but my mom doesn’t. So I learned step by step to cook easy recipes. I started by breakfasts. They are very simple, just cut some fruits or push a button for mix. Oatmeal and fruits first, the I go to he second step, go with chicken, meat, with vegetables and little water on a pan and salt. So dinner it’s a slice of cake… not literally! dinner is simple like breakfast. And drink water, add some lemon (without sugar) and also exercising :)
      I wish this can help you, is the way that works for me :) and download Blogilates app, there is so much inspiration and pictures of food that you can use to imitate some meals.
      Good luck Girl!

  • Julie

    One thing i don’t understand is i’ve just spend money on the monthly calender, so does this even cost anything?

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  • thalia

    im almost done with the beginners calendar (i love it) which one should i do next?

    • Cassie

      When the next monthly calendar comes out do that one :)

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  • Penny

    might sound like a stupid question…
    but, do you guys out there do the routines once, or do you do them multiple times in the day.
    I am up to day 3, and I feel like doing them once I feel the burn straight after, but nothing much after that.
    So, what do you guys do?

    • Ari

      Hi Penny :) I just started the beginners calendar, and i´ve repeated the routines two times if i feel like i can give more. I´m not an expert nor an instrictor, but I think you can listen to your body and feel how long you can go without hurting it. (:

  • Sadh

    Hi guys I just started working with the beginner’s calendar and I’m absolutely loving it. One thing I did not understand is when Cassey says “suck you’re belly bottom in”. What does this mean because every time I do this I feel like I’m holding my breath and can’t breath. Is there a proper technique to practice this? Pls let me know.
    Thank you.

    • Sadh

      Sorry its “suck you’re belly button in” :p

      • Amber

        By sucking your belly button in you’re tensing up your core thus using more muscles! If you feel like you’re holding in your breath, remember to breathe through your chest, not your tummy. Goodluck!

      • Taylor

        You’re simply sucking your stomach in, but REMEMBER TO BREATHE! :-)

      • Serena

        I do this because i have a big belly and it helps me look thinner. try and inhale until your stomach goes in, hold your stomach in that same position and breath out with your nose. Don’t release your body,,,, that’s what she means. hope i could help.

      • sadh

        thanku guys:) I’ve been doing it and i feel really good!!

    • P.

      It’s more about contracting your lower abs and drawing your belly button down and less about breathing in to hold it down. Hope this helps!

  • Very interesting,thank you

  • Y

    I just started this today, feels so good! I’m just wondering, am I gonna get surprised with having to buy something at the end of the Beginner’s Calendar? Anyway, I feel like I already know by going through your website & your very friendly video. I’ve signed up for the newsletter & can’t wait to see results, I wish I had known about you sooner :(

    • Hollly

      All free! :)

  • I want to try this calender but reading through I don’t know what some of the exercises in the pink writing are. Could someone please just give me a short description of them? I have a rough idea but just to be sure. Thank you :) X

    • Whitney

      If you go to her youtube page she has videos for every workout posted on the calendar im pretty sure. :)