Your 7 Day Pilates Challenge

It may take 21 days to make a habit but let’s start off with a simple 7 day Pilates challenge that will have you feeling more connected, stronger, taller and more energized. Pilates Mat work was created first. And, meant to be done everyday. Yep, everyday! The beautiful thing about the Mat is you don’t need more than yourself and an area to lay down. It also doesn’t require a full hour long workout to get the benefits of Pilates! Think Pilates is too good to be true? Try this 7 day challenge and see how you feel.

There are two ways to do this challenge:

1. Guided by Me via my Intro to Pilates series for newbies or my 30 min OPC classes if you have some Pilates experience.
2. Follow the exercise list below. Click each exercise to see a tutorial.

Option 1 will take you 15 – 30 min. each day Option 2 will take you 5 – 15 min each day.

Before you begin each, grab a journal or the notes section on your phone and write down how you feel inside your body. Do you feel strong, tired, tight, weak, disconnected? You decide. And there is no wrong answer. After each workout, check back in and write down how you feel. Track these over the next 7 days!

Day 1

• Option 1: Do Intro Class #1 or OPC Mat class
• Option 2:
  1. 100
  2. Elbow Slip
  3. Half Roll Back
  4. Rolling Like a Ball
  5. Swan Prep (just do the very first part)
  6. Single Leg Kick
  7. Side Kicks

Day 2

• Option 1: Do Intro Class #1 or OPC Mat class
• Option 2: Repeat Day 1 plus 2 new exercises
  1. 100
  2. Elbow Slip
  3. Half Roll Back
  4. Single Leg Circle
  5. Rolling Like a Ball
  6. Swan Prep (just do the very first part)
  7. Single Leg Kick
  8. Shoulder Bridge
  9. Side Kicks

Day 3

• Option 1: Do Intro Class #2 or OPC Mat class
• Option 2: Repeat Day 2 plus 3 new exercises
  1. 100
  2. Elbow Slip
  3. Half Roll Back, if ready replace with Roll Up
  4. Single Leg Circle
  5. Rolling Like a Ball
  6. Single Leg Stretch
  7. Swan Prep (just do the very first part)
  8. Single Leg Kick
  9. Shoulder Bridge
  10. Side Kicks
  11. Swimming

Day 4

• Option 1: Do Intro Class #2 or OPC Mat class
• Option 2: Repeat Day 3 plus 3 new exercises
  1. 100
  2. Elbow Slip
  3. Half Roll Back, if ready replace with Roll Up
  4. Single Leg Circle
  5. Rolling Like a Ball
  6. Single Leg Stretch
  7. Double Leg Stretch
  8. Spine Stretch
  9. Saw
  10. Swan Prep (just do the very first part)
  11. Single Leg Kick
  12. Shoulder Bridge
  13. Side Kicks
  14. Swimming

Day 5

• Option 1: Do Intro Class #2 or OPC Mat class
• Option 2: Repeat Day 4 plus 3 new exercises
  1. 100
  2. Elbow Slip
  3. Roll Up
  4. Single Leg Circle
  5. Rolling Like a Ball
  6. Single Leg Stretch
  7. Double Leg Stretch
  8. Spine Stretch
  9. Saw
  10. Swan
  11. Single Leg Kick
  12. Shoulder Bridge
  13. Spine Twist
  14. Side Kicks
  15. Swimming
  16. Seal
  17. Push Up

Day 6

• Option 1: Do Intro Class #3 or OPC Mat class
• Option 2: Repeat Day 5 plus 2 new exercises
  1. 100
  2. Elbow Slip
  3. Roll Up
  4. Single Leg Circle
  5. Rolling Like a Ball
  6. Single Leg Stretch
  7. Double Leg Stretch
  8. Single Straight Leg Stretch
  9. Spine Stretch
  10. Saw
  11. Swan
  12. Single Leg Kick
  13. Double Leg Kick
  14. Shoulder Bridge
  15. Spine Twist
  16. Side Kicks
  17. Swimming
  18. Seal
  19. Push Up

Day 7

• Option 1: Do Intro Class #3 or OPC Mat class
• Option 2: Repeat Day 6 plus 2 new exercises
  1. 100
  2. Elbow Slip
  3. Roll Up
  4. Single Leg Circle
  5. Rolling Like a Ball
  6. Single Leg Stretch
  7. Double Leg Stretch
  8. Single Straight Leg Stretch
  9. Spine Stretch
  10. Saw
  11. Swan
  12. Single Leg Kick
  13. Double Leg Kick
  14. Thigh Stretch
  15. Shoulder Bridge
  16. Spine Twist
  17. Side Kicks
  18. Teaser
  19. Swimming
  20. Seal
  21. Push Up

So, I know by day 6 and 7 that looks like a lot! But, I promise that because you will have been doing the same exercises each day and just adding 2-3 that by Day 7 you won’t be working on your Pilates practice more than 15 – 20 min!

Pilates is a practice and our body will start to memorize the movements making it easier to transition from one exercise to the next. If you read all the way to the end and you’re like… hmm? I highly recommend you choose Option 1 and do either my Intro series or my OPC class. You can still use these links to help you see the tutorials of exercises you may not know.

Be sure to comment below or tag me on IG @lesleylogan when you do this challenge so I can help support you.

xx~LL