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Blogilates.com Perfect Pilates Body Workout Plan

4 Week / 3 Days per Week / Intermediate

Blogilates.com Perfect Pilates Body Workout Plan

Blogilates.com Perfect Pilates Body Workout Plan

4 Week / 3 Days per Week / Intermediate

Blogilates.com Perfect Pilates Body Workout Plan

4 Week / 3 Days per Week / Intermediate

Workout Goals

  • Get Toned

Equipment Needed

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

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

Workout Plan 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!

Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
1 sets, 100 reps
1 100 --:--
Shoulders / Very Easy
1 sets, 100 reps
1 100 -- --:--
Shoulders / Very Easy
1 sets, 60 reps
1 60 -- --:--
Chest / Very Easy
1 sets, 50 reps
1 50 --:--
Triceps / Beginner
1 sets, 20 reps
1 20 --:--
Chest / Intermediate
1 sets, 10 reps
1 10 --:--
Chest / Beginner
1 sets, 10 reps
1 10 --:--
Lower Back / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Abs / Intermediate
1 sets, 20 reps
1 20 --:--
Abs / Intermediate
1 sets, 15 reps
1 15 --:--
Shoulders / Intermediate
1 sets, 15 reps
1 15 --:--
Triceps / Beginner
1 sets, 50 reps
1 50 --:--
Quads / Intermediate
1 sets, 5 reps, 01:00 rest
1 5 01:00
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan 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!

Exercise Sets Distance Time Reps Weight Rest
Glutes / Beginner
1 sets, 30 reps
1 30 -- --:--
Glutes / Beginner
1 sets, 20 reps
1 20 --:--
Glutes / Intermediate
1 sets, 20 reps
1 20 --:--
Glutes / Intermediate
1 sets, 00:03:00
1 00:03:00 --:--
Abs / Intermediate
1 sets, 20 reps
1 20 --:--
Hamstrings / Intermediate
1 sets, 20 reps
1 20 --:--
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
Outer Thighs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Outer Thighs / Intermediate
1 sets, 00:01:00
1 00:01:00 --:--
Outer Thighs / Intermediate
1 sets, 00:00:30
1 00:00:30 --:--
Quads / Intermediate
1 sets, 00:01:00
1 00:01:00 --:--
Glutes / Beginner
1 sets, 10 reps, 01:00 rest
1 10 01:00
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan 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!

3,727 person started this plan

Workout Goals

  • Get Toned

Equipment Needed

  • Dumbbells
  • Weight Plates
  • Exercise Mat
  • Flat Bench
Blogilates.com Perfect Pilates Body Workout Plan

3,727 person started this plan

Workout Goals

  • Get Toned

Equipment Needed

  • Dumbbells
  • Weight Plates
  • Exercise Mat
  • Flat Bench