7-Day Full Body Pilates Reformer Plan

Full Body Every Day · Daily Emphasis

Day 1 · Lower Day 2 · Core Day 3 · Upper Day 4 · Posterior Day 5 · Mobility Day 6 · Flow Day 7 · Rest

Day 1 – Full Body (Lower Emphasis)

Legs · Glutes · Core

• Footwork Series — 3 sets × 12 reps
• Lunges — 2 sets × 10 reps each side
• Bridging — 3 sets × 10 reps
• Rowing — 2 sets × 8 reps

Note: Clean reset of Day 1 content.

Day 2 – Full Body (Core Emphasis)

Core · Stability

• Hundred — 1–2 sets × 60–100 counts
• Short Box Series — 1–2 sets each variation
• Leg Circles — 2 sets × 6–10 reps each direction
• Chest Expansion — 2 sets × 8–12 reps

Day 3 – Full Body (Upper Emphasis)

Back · Shoulders · Arms

• Rowing Series
• Pulling Straps — 2 sets × 8–10 reps
• Backstroke — 2 sets × 6–8 reps
• Long Stretch — 2 sets × 20–30 sec

Day 4 – Full Body (Posterior Chain)

Glutes · Hamstrings · Back

• Bridging
• Hamstring Curls — 2 sets × 10–12 reps
• Arabesque — 2 sets × 6–8 reps each side
• Long Stretch Series

Day 5 – Full Body (Mobility)

Recovery · Flow

• Elephant — 1–2 sets × 45–60 sec
• Mermaid — 1–2 sets × 30–45 sec each side
• Spine Stretch — 1–2 sets × 6–10 reps

Day 6 – Full Body (Strength + Flow)

Integration · Full Body

• Footwork — 2 sets × 10–12 reps
• Rowing — 2 sets × 6–8 reps
• Short Box — 1–2 sets each variation
• Lunges — 2 sets × 8 reps each side
• Mermaid Cooldown — 1–2 sets × 30–45 sec

Focus: Smooth transitions, no rushing between exercises.

Day 7 – Rest / Optional Flow

Recovery

• Light walk
• Breathing
• Gentle mobility