⭐ BEGINNER’S 4-WEEK YOGA + PILATES + STRENGTH PROGRAM

Schedule Structure (Weekly)

• Day 1 — Strength + Core

• Day 2 — Pilates Fundamentals

• Day 3 — Yoga Flow + Stretching

• Day 4 — Strength (Lower Body Focus)

• Day 5 — Pilates + Yoga Fusion

• Day 6 — Gentle Yoga or Mobility

• Day 7 — Rest / Light Walk

Each session: 20–35 minutes
Warm-up: 3–5 minutes
Cool-down: 2–3 minutes

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🔥 WEEK 1 — FOUNDATIONS

DAY 1 — Strength + Core (20–25 min)

Warm-up: March in place, arm circles, hip circles
Exercises (2 rounds):

• 10 bodyweight squats

• 8 incline push-ups (hands on a bench/wall)

• 10 glute bridges

• 20-second plank

• 10 bird-dogs (each side)

Cool-down: hamstring + chest stretch

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DAY 2 — Pilates Fundamentals (20–25 min)

Warm-up: gentle spine rolls, pelvic tilts
Exercises:

• The Hundred (30 sec)

• Roll-Down × 5

• Single-Leg Stretch × 10 each

• Side-Lying Leg Lifts × 12 each

• Swimming (30 sec)

Cool-down: gentle spine twist

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DAY 3 — Yoga Flow (20–30 min)

Flow through:

• Mountain Pose → Forward Fold

• Cat-Cow × 5

• Downward Dog (30 sec)

• Low Lunge (each side)

• Warrior I → Warrior II → Triangle Pose

• Child’s Pose (1 min)

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DAY 4 — Strength (Lower Body) (25 min)

Warm-up: butt kicks, hip openers
Exercises (2 rounds):

• 12 squats

• 10 reverse lunges each leg

• 15 glute bridges

• 20-second wall sit

• 12 calf raises

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DAY 5 — Pilates + Yoga Fusion (20 min)

• Sun Salutation A × 2

• Pilates Roll-Up × 5

• Plank → Side Plank (20 sec each)

• Bridge Pose

• Seated Forward Fold

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DAY 6 — Gentle Yoga / Mobility (Optional)

• Cat-Cow

• Happy Baby

• Legs Up the Wall

• Gentle twists

DAY 7 — Rest

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🔥🔥 WEEK 2 — BUILDING STRENGTH & CONTROL

Increase reps slightly or add an extra round.

Day 1:

• Squats × 12

• Push-ups (full or modified) × 8

• Glute bridges × 15

• Plank × 25 sec

• Dead bug × 10 each

Day 2:

• Hundreds (45 sec)

• Roll-Up × 6

• Double-Leg Stretch × 8

• Side kicks × 12

• Swimming (45 sec)

Day 3 — Yoga Flow:

Add more transitions:
Warrior II → Reverse Warrior → Side Angle → Plank → Down Dog

Day 4 — Strength:

Add:

• Lateral lunges

• Hip bridges (single-leg, if ready)

Day 5 — Fusion:

Add:

• Chair Pose × 20 sec

• Pilates Saw × 10

• Bridge Pose × 30 sec

Day 6: Mobility

Day 7: Rest

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🔥🔥🔥 WEEK 3 — PROGRESSIVE CHALLENGE

You’re stronger now—add another round OR add light weights (optional).

Day 1 — Strength:

• Squats × 15

• Push-ups × 10

• Glute bridges × 20

• Plank × 30 sec

• Superman hold × 20 sec

Day 2 — Pilates:

• Hundred (1 minute)

• Roll-Up × 8

• Scissors × 10 each

• Side-Lying Series (circles + kicks)

• Swimming × 1 minute

Day 3 — Yoga:

Add balance:

• Tree Pose (30 sec each)

• Warrior III (20 sec each)

Day 4 — Legs:

• Reverse lunges × 12

• Curtsy lunges × 10 each

• Single-leg glute bridge × 8 each

• Wall sit × 30 sec

Day 5 — Fusion:

• Sun Salutations × 4

• Plank → Downward Dog → Cobra

• Roll-Up × 6

• Pigeon Pose (1 minute)

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🔥🔥🔥🔥 WEEK 4 — STRONGER, LONGER, MORE CONTROL

This week blends everything together.

Day 1 — Total Body Strength:

• Squats × 15

• Push-ups × 12

• Glute bridges × 20

• Plank × 40 sec

• Bird-dog × 12 each

Day 2 — Pilates Core:

• Hundred (1 min)

• Roll-Up × 10

• Double-Leg Stretch × 12

• Side Plank (20 sec each)

• Swimming × 1 min

Day 3 — Yoga Flow:

A slow but strong vinyasa:

• Warrior I → Warrior II → Plank → Chaturanga → Upward Dog → Downward Dog

• Triangle Pose

• Half Split (hamstrings)

Day 4 — Lower Body Strength:

• Forward lunges × 12

• Step-ups (onto a chair) × 10

• Single-leg deadlift (bodyweight) × 10

• Calf raises × 20

Day 5 — Fusion:

• Sun Salutations × 5

• Roll-Up × 10

• Side Plank

• Camel Pose

• Child’s Pose 1–2 min

Day 6 — Gentle Yoga

Day 7 — Rest

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🏆 WHAT YOU WILL ACHIEVE

✔ Stronger core and posture
✔ Improved flexibility and balance
✔ Increased endurance and stability
✔ Confidence to join yoga or Pilates classes
✔ Better movement control and body awareness

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