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Blogilates.com Perfect Pilates Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Workout Summary

To celebrate the launch of the WeightTraining.com iOS App (and to give you an amazing full-body workout routine available any time), we're proud to announce the Perfect Pilates Body workout from Blogilates.com! Start with a Strong CoreThe first workout is designed to focus on shaping those abs an... more

To celebrate the launch of the WeightTraining.com iOS App (and to give you an amazing full-body workout routine available any time), we're proud to announce the Perfect Pilates Body workout from Blogilates.com!

Start with a Strong Core

The first workout is designed to focus on shaping those abs and obliques. Building a strong core is fundamental to improving yourself in all areas of fitness! If you're weak here, it's going to bring you down in just about any exercise you try.

Try to keep your core as tight as possible throughout the duration of this one.

Upper Body is Up Next

Next up in the week is Arms and Back day - 2 problem areas for so many people! Cassey will have you on track for turning those problem areas into strengths!

Your back is an important area to train that is so often overlooked. Stop skipping over your back, and start getting the look you want!

Finish It Off with Lower Body Day

What would any workout plan be without a burner of a leg day? You might not enjoy feeling that burn right in the middle of it, but it all feels so much better when it's over!

Even though these workouts only include one set, they're going to be tough because there's no rest between exercises! Be sure to take a break if you need to, just don't be lazy!

Blogilates.com Perfect Pilates Body Workout Plan

Blogilates.com Perfect Pilates Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Blogilates.com Perfect Pilates Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

Workout Summary

To celebrate the launch of the WeightTraining.com iOS App (and to give you an amazing full-body workout routine available any time), we're proud to announce the Perfect Pilates Body workout from Blogilates.com! Start with a Strong CoreThe first workout is designed to focus on shaping those abs an... more

To celebrate the launch of the WeightTraining.com iOS App (and to give you an amazing full-body workout routine available any time), we're proud to announce the Perfect Pilates Body workout from Blogilates.com!

Start with a Strong Core

The first workout is designed to focus on shaping those abs and obliques. Building a strong core is fundamental to improving yourself in all areas of fitness! If you're weak here, it's going to bring you down in just about any exercise you try.

Try to keep your core as tight as possible throughout the duration of this one.

Upper Body is Up Next

Next up in the week is Arms and Back day - 2 problem areas for so many people! Cassey will have you on track for turning those problem areas into strengths!

Your back is an important area to train that is so often overlooked. Stop skipping over your back, and start getting the look you want!

Finish It Off with Lower Body Day

What would any workout plan be without a burner of a leg day? You might not enjoy feeling that burn right in the middle of it, but it all feels so much better when it's over!

Even though these workouts only include one set, they're going to be tough because there's no rest between exercises! Be sure to take a break if you need to, just don't be lazy!

Workout Goals

  • Get Toned

Equipment Needed

  • Flat Bench
  • Exercise Mat
  • Dumbbells
  • Weight Plates
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
1 sets, 100 reps
1 100 --:--
Default
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Default
Glutes / Beginner
1 sets, 20 reps
1 20 --:--
Default
Abs / Beginner
1 sets, 20 reps
1 20 --:--
Default
Abs / Intermediate
1 sets, 20 reps
1 20 --:--
Default
Abs / Intermediate
2 sets, 00:00:30
2 00:00:30 --:--
Default
Obliques / Intermediate
1 sets, 15 reps
1 15 --:--
Default
Obliques / Beginner
1 sets, 10 reps
1 10 --:--
Default
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Default
Abs / Intermediate
1 sets, 20 reps
1 20 --:--
Default
Abs / Expert
1 sets, 3 reps, 01:00 rest
1 3 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All repetitions for multi arm, leg, or side exercises are listed per arm, leg, or side.

For the Teaser you are going to hold it at the top for 10 seconds each rep. For the Earthquake exercise you can take a brief rest in between the two thirty second sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Groin secondary Calves secondary Forearms secondary Middle back secondary Neck secondary Biceps secondary Glutes primary Shoulders primary Abs primary Triceps primary Chest primary Quads primary Outer thighs primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
1 sets, 100 reps
1 100 --:--
Default
Shoulders / Very Easy
1 sets, 100 reps
1 100 -- --:--
Default
Shoulders / Very Easy
1 sets, 60 reps
1 60 -- --:--
Default
Chest / Very Easy
1 sets, 50 reps
1 50 --:--
Default
Triceps / Beginner
1 sets, 20 reps
1 20 --:--
Default
Chest / Intermediate
1 sets, 10 reps
1 10 --:--
Default
Chest / Beginner
1 sets, 10 reps
1 10 --:--
Default
Lower Back / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Default
Abs / Intermediate
1 sets, 20 reps
1 20 --:--
Default
Abs / Intermediate
1 sets, 15 reps
1 15 --:--
Default
Shoulders / Intermediate
1 sets, 15 reps
1 15 --:--
Default
Triceps / Beginner
1 sets, 50 reps
1 50 --:--
Default
Quads / Intermediate
1 sets, 5 reps, 01:00 rest
1 5 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

All repetitions for multi arm, leg, or side exercises are listed per arm, leg, or side.

For the first set of arm circles you are going to go really small circles and then the second set is going to be about medium. Switch arm direction halfway through the set.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Groin secondary Calves secondary Forearms secondary Middle back secondary Neck secondary Biceps secondary Glutes primary Shoulders primary Abs primary Triceps primary Chest primary Quads primary Outer thighs primary Obliques primary Lower back primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Exercise thumb
Glutes / Beginner
1 sets, 30 reps
1 30 -- --:--
Default
Glutes / Beginner
1 sets, 20 reps
1 20 --:--
Default
Glutes / Intermediate
1 sets, 20 reps
1 20 --:--
Default
Glutes / Intermediate
1 sets, 00:03:00
1 00:03:00 --:--
Default
Abs / Intermediate
1 sets, 20 reps
1 20 --:--
Default
Hamstrings / Intermediate
1 sets, 20 reps
1 20 --:--
Default
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Default
Outer Thighs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Favicon 194x194
Outer Thighs / Intermediate
1 sets, 00:01:00
1 00:01:00 --:--
Favicon 194x194
Outer Thighs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Default
Quads / Intermediate
1 sets, 00:01:00
1 00:01:00 --:--
Exercise thumb
Glutes / Beginner
1 sets, 10 reps, 01:00 rest
1 10 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

All repetitions for multi arm, leg, or side exercises are listed per arm, leg, or side.

On the Single-Leg Circles you are going to do 10 circles clockwise and then 10 counter clockwise.

For the second set of the Elevated Plie Squats you are going to pulse up and down 3-4 inches instead of just a static hold.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Traps secondary Groin secondary Calves secondary Forearms secondary Middle back secondary Neck secondary Biceps secondary Glutes primary Shoulders primary Abs primary Triceps primary Chest primary Quads primary Outer thighs primary Obliques primary Lower back primary Hamstrings primary Muscles diagram

Workout Goals

  • Get Toned

Equipment Needed

  • Flat Bench
  • Exercise Mat
  • Dumbbells
  • Weight Plates

3,700 people started this plan

Blogilates.com Perfect Pilates Body Workout Plan

Workout Goals

  • Get Toned

Equipment Needed

  • Flat Bench
  • Exercise Mat
  • Dumbbells
  • Weight Plates

3,700 people started this plan