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Pilates Power Week: 7-Day Challenge with Pilates by Zola


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Pilates by Zola

Are you ready for a week-long journey of mat Pilates bliss? Welcome to the Pilates Power Week 7-Day Challenge with Pilates by Zola! Whether you’re a seasoned Pilates enthusiast or a beginner, this challenge is designed for everyone. Best of all, it’s completely free and can be done at your convenience, right from the comfort of your own home. This challenge incorporated classical and contemporary Pilates with some barre sprinkled in. The playlist is embedded in this blog, but if you'd like to go straight to my YouTube channel to view, click here. Please don't forget to like and subscribe to my channel.


The Workouts


Day 1: Beginner Pilates (25 minutes)

Start your challenge with an effective 25-minute beginner Pilates workout. We’ll focus on building a strong foundation.  No prior experience required—just bring your enthusiasm!


Day 2: Abs and Glutes Burn (19 minutes)

Get ready to feel the burn! This abs and glutes workout targets those core muscles, helping you gain strength in your midsection glutes. You’ll leave feeling energized and empowered.


Day 3: Barre Arms Burnout (12 minutes)

Say hello to toned arms! In this quick 12-minute session, we’ll incorporate barre-inspired movements to strengthen and define your upper body. Grab light weights (or water bottles) and let’s get those arms working.


Day 4: Full-Body Pilates (31 minutes)

It’s time to work every muscle group! This full-body Pilates workout combines strength, balance, and flexibility. You’ll flow through a series of exercises that engage your core, legs, and back. Feel the burn as you build strength from head to toe.


Day 5: Barre/Pilates Fusion (34 minutes)

Variety is the spice of life! This fusion workout blends the elegance of barre with the precision of Pilates. Expect graceful movements, controlled pulses, and a focus on alignment. Your body will thank you!


Day 6: Pilates Abs Express (13 minutes)

Short on time? No problem! This Pilates abs express workout is perfect for busy days. We’ll target those abdominal muscles, helping you achieve a stronger core—quick, effective, and oh-so-rewarding.


Day 7: Cool Down and Stretch (9 minutes)

Congratulations—you’ve made it to the final day! Let’s cool down and stretch those hardworking muscles. This 9-minute session will leave you feeling refreshed and ready for whatever comes next.


Equipment and Modifications

Most of these workouts require minimal or no equipment. However, if any specific equipment (such as a mat, resistance bands, or light dumbbells) is needed, I’ll mention it in the YouTube video description.


Here are some helpful tips for beginners who are starting their Pilates journey with me:


  1. Start Slow and Listen to Your Body: It’s essential to ease into Pilates as a beginner. Pay attention to how your body feels during each movement. If something doesn’t feel right, modify or take a break. Progress at your own pace.

  2. Focus on Proper Alignment: Proper alignment is the key to effective Pilates. A strong foundation sets you up for success.

  3. Breathe Mindfully: Pilates emphasizes breath control. Inhale deeply through your nose, and as you exhale, engage your core muscles. Imagine pulling your navel toward your spine. Consistent breathing enhances your practice.

  4. Engage Your Core: Speaking of the core, it’s the powerhouse in Pilates. Imagine a corset tightening around your waist. Engage your deep abdominal muscles during every exercise. This stability supports your spine and helps prevent injury.

  5. Modify When Needed: Don’t hesitate to modify exercises. Remember, progress happens gradually.

  6. Consistency Matters: Consistency is more important than intensity. Aim to complete all 7 days of the challenge—even if some days are shorter sessions. Regular practice yields better results than occasional intense workouts.

  7. Hydrate and Refuel: Pilates may not make you sweat as much as high-intensity workouts, but hydration is crucial. Drink water before, during, and after your sessions. Fuel your body with nutritious meals to support your energy levels.

  8. Mind-Body Connection: Pilates isn’t just physical; it’s also mental. Focus on the mind-body connection. Be present in each movement, and visualize your muscles working. It’s like a moving meditation.

  9. Have Fun!: Pilates is about enjoying the journey. Celebrate small victories—whether it’s holding a plank longer or feeling more flexible. Invite a friend or family member to join you—it’s more fun together!


Remember, everyone starts somewhere, and progress is a beautiful process. Enjoy your Pilates journey, and let the Pilates Power Week 7-Day Challenge empower you!


Spread the Word!

Invite your friends, family, and social media followers to join the Pilates Power Week 7-Day Challenge. Share your progress, tag me (@PilatesbyZola on all platforms), and let’s create a supportive community. Remember, there’s no judgment here—just positive vibes and Pilates love.


Explore My Etsy Store

Before you dive into the challenge, check out my Etsy store. I’ve got fun Pilates merchandise, from cute tank tops to water bottles. Treat yourself—you deserve it!



Get ready to feel stronger, more flexible, and totally empowered. Let’s make this Pilates week unforgettable! 🌟


Again, don't forget to subscribe to my YouTube channel!



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