21-Day Pilates Wall Workout Free Challenge: Beginners, Seniors, 20 Minutes

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I have a 21-day Pilates wall workout free for you. In this challenge, we’ll focus on getting you fired up and developing and strengthening your core muscles. Can I honestly tell you that this 21-day challenge is going to bring tremendous changes in your body? In this article, I will share some of My secrets that will give you excellent results. are you up for the challenge?

Even if you are a beginner or senior, there is nothing to worry about. Also, I have prepared several pilates wall workouts for you that even a regular person may perform. And you can do all the mentioned exercise methods at home. This exercise will activate every muscle and give you a lean and toned body and also help in weight loss. Are you ready? Then grab your mat and water bottle, put on your gym clothes, and start sculpting your abs and booty.

28-Day Wall Pilates Challenge and Wall Pilates For Weight Loss, A new and latest post has been added to the series of Free Wall Pilates Challenges. Be sure to check out this free weekly exercise chart and it also lists new Wall Pilates exercises.

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What is Wall Pilates

Well, Pilates exercises have been around for over 100 years. It was Joseph Hubertus Pilates who developed the method. Although he was born in Germany. The beginning and foundation of the Pilates exercise came from America only. In 2005 the practice became worldwide famous and by 2005 more than 11 million people were practicing it in the world’s top countries The United States, The United Kingdom, Canada, and Australia.

There are 8 ways to do Pilates, whether it’s on a mat or a reformer machine, I love Pilates. But right now Wall Pilates is very popular. Wall Pilates is one such exercise that you can do even in your living room. All you need for this exercise is a mat and a wall.

In Wall Pilates, the resistance of the wall and your body weight are the main factors that make all the muscles in your body toned and flexible. And the best part is it is cheap, for this, you do not need to spend dollars like Pilates reformer classes.

All the movements in this exercise are slow and manageable. Due to which a person of every age, novice or elder, can perform.

Wall Pilates free: For Beginners and Seniors

I have 2 Wall Pilates workout plans for you 1) Beginner Wall Pilates Workout and 2) Senior Wall Pilates Workout

Nowadays wall pilates has become very viral and many videos and reels are available but it isn’t easy to find a proper guide. For all that, These 30 Day Wall Pilates Challenge and workout plans will prove to be the solution to your problem.

Average Time:21 to 30 Minutes
Calories Burned during a Workout:51 to 75 ( Depends on Age, Weight, Intensity)
Equipment Required:Mat (optional), plain Wall, Water bottle, Handkerchief ( optional )
wall pilates free plan-www.fittandstrong.com

 

21-day pilates wall workout

21 day wall pilates workout (1)

If you are new to Pilates exercise, the first few days will be spent learning proper exercise forms. You will surely get results in these 21 days but for optimum results, it is necessary to do Wall Pilates for more than 3 months.

I have put together 21 sessions of workouts in the 21-Day Pilates Wall Workout Plan which you have to do 4 times a week.

There will be 6 days of workouts in the week and Sunday will be a rest day. Alternate days will be cardio which will improve your overall fitness a lot.

Pilates Wall Workout [ 1 Week ]

Your 3 weeks of Wall Pilates starts from here, you have to follow it strictly without taking any day off properly. Follow it for 21 days, to get the best result and you will be motivated by seeing the results, you can make exercise a part of your daily routine. A healthy life and toned body await you, so let’s get started.

5-Minute Wall Pilates Warm Up

It is essential and compulsory to warm up for 5 minutes before starting Pilates, this will get your heart rate up, and your muscles and body warm, which will reduce the chances of muscle cramps. Later you follow this Day 1 Wall Pilates Exercise schedule.

https://www.youtube.com/watch?v=T7Mk9KBuhAU
Starting Warm up for Wall Pilates: www.fittandstrong.com

Full Body Stretching For Wall Pilates

After the completion of the workout, Stretching exercises have to be done to make the body flexible. Although it also has many benefits but above all, it increases the range of movement of your body and with its help injuries and pain can also be avoided.

https://www.youtube.com/watch?v=FI51zRzgIe4

Day-1: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110
Pilates Wall Squats 0212
Pilates Wall Push-ups0212
Wall Sit-ups0212
Wall Leg Raises 0212
Full Body Stretching01 EachHold-20sec
Day-01/21 Wall Pilates: www.fittandstrong.com

Day-2: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110
Wall Arm Circles0212
Wall Planks0212
Wall Knee Trucks0212
Wall Lunge0212
Full Body Stretching01 EachHold-20sec
Day-02/21 Wall Pilates: www.fittandstrong.com

Day-3: Cardio For Wall Pilates

Although doing cardio exercises for a whole week is less, at the beginner level it is important for you to do cardio twice a week as it increases your overall muscular endurance and cardio endurance. or you can do some sports activities like Skateboarding, Soccer, Running and ETC. please check out this 15m beginner cardio

https://www.youtube.com/watch?v=VWj8ZxCxrYk
Day-03/21 Wall Pilates Cardio: www.fittandstrong.com

Day-4: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110
Wall Chair Pose0212
Leg Lift Wall Push-Ups0212
Wall LEG Extension0212
Wall Side Plank0212
Full Body Stretching01 EachHold-20sec
Day-04/21 Wall Pilates: www.fittandstrong.com

Day-5: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110
Wall side stretch0212 each side
Wall lunges0212
Wall Swimming0212
Wall Toe Taps0212
Full Body Stretching01 EachHold-20sec
Day-05/21 Wall Pilates: www.fittandstrong.com

Day-6: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110
Wall Shoulder Press0212
Wall Leg Circle0212 Each Leg
Wall Teaser0212
Wall Bicycle0212 Each Leg
Full Body Stretching01 EachHold-20sec
Day-06/21 Wall Pilates: www.fittandstrong.com

Day-7: Why are rest days important exercise

After six days of workouts, it is better to rest on the seventh day. It is best if you keep 1 rest day a week. There are many benefits of not exercising on the rest day. 1) Improve muscle recovery 2) Decrease the chance of injury 3) You can have healthier sleep 4) Improve performance 5) You can get faster results, ETC.

Pilates Wall Workout [ 2 Week ]

This is the beginner Wall Pilates plan. Whose 1st week has been completed, now I will tell you the plan for the second week. The second week will see a slight increase in challenge. 20 percent or more of the form of exercise develops within 6 days of starting. So in 2 weeks, we will do all exercises with 15 counts.

Day-8: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110 Each
Wall Roll Down0215
Wall Angles0215
Wall Squats0215
Wall Push-ups0215
Full Body Stretching01 EachHold-20sec

Day-9: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110 Each
Wall Scissor Kicks0215 Each Leg
Wall Leg Lifts0215 Each Leg
Wall Roll Up0215
Wall Plank0215
Full Body Stretching01 EachHold-20sec

Day-10: Cardio Pilates Workout for Beginners

Cardio Pilates exercises have been created by combining Pilates and cardio. It is so easy that you can even make a good start at your home. With this exercise, you can increase cardio and muscular endurance at the same time and also improve your heart health. This is week two of the Wall Pilates workout plan. In the first week, I told you only cardio and in the second week we will do this updated and best cardio by increasing the workload intensity.

https://www.youtube.com/watch?v=lQR-L7jLfuk

Day-11: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110 Each
Wall Bicycles0215 Each Leg
Wall Leg Circle0215 Each Leg
Wall Teaser0215
Wall Shoulder press0215
Full Body Stretching01 EachHold-20sec

Day-12: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110 Each
Wall Swimming0215
Wall ToeTaps0215 Each Leg
Wall Lunges0215 Each Leg
Wall Side Stretch0215 Each Side
Full Body Stretching01 EachHold-20sec

Day-13: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110 Each
Wall Angels0215
Wall Calf Raise0215
Wall Squats0215
Wall Puch-ups0215
Full Body Stretching01 EachHold-20sec

Day-14: Rest Day-Importance of Rest and Recovery

Rest is essential to improving your performance each week. Well, there is no such rule nor any side effect of not taking rest. But the science behind it is that muscle glycogen stores are depleted and muscles can grow and repair better, fatigue is reduced and the body is fully prepared for a challenging workout.

One week of muscle damage leads to increased lactate levels, which is a significant cause of muscle soreness. The American Council on Exercise suggests a period of 7 to 10 days that you should rest, and it has many benefits.

Pilates Wall Workout [ 2 Week ]

Now we come to the last week of the Wall Pilates workout. Like the first 2 weeks, this week to the challenge will increase and you will enjoy doing the exercises. There will be 3 sets of all exercises in these 6 days of exercise. If you want to continue with this plan, you can also do it for 28 days, over 4 weeks, by doing 3 sets and 15 reps of any exercise of your choice.

Day-15: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110 Each
Wall Glute Bridge0312
Wall Spine Twist0312 Each Side
Wall Side Plank0312 Each Side
Wall Leg Circle(Single)0312 Each Leg
Full Body Stretching01 EachHold-20sec

Day-16: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110 Each
Wall Leg Circle0312 Each Leg
Wall Bicycle0312 Each Leg
Wall Teaser0312
Wall Shoulder Press0312
Full Body Stretching01 EachHold-20sec

Day-17: Cardio HIIT Workout

(High-intensity interval training) HIIT is an exercise that benefits overall health and fitness. A 2018 report from the Physical Activity Guidelines Advisory Committee suggested that HIIT improves blood pressure, insulin sensitivity, and ideal body composition. This exercise is very much in trend since 2019 and you can do it at home, outside, or in the gym. With the help of this exercise, more calories can be burnt in less time.

https://www.youtube.com/watch?v=ml6cT4AZdqI

Day-18: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up0110 Each
Wall Side Stretch0312 Each Side
Wall Toe Taps0312 Each Leg
Wall Lunges0312 Each Leg
Wall Swimming0312
Full Body Stretching01 EachHold-20sec

Day-19: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up010 Each
Wall Roll Down0312
Wall Squats0312
Wall Push-ups0312
Wall Calf Raise0312
Full Body Stretching01 EachHold-20sec

Day-20: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up010 Each
Wall Roll Up0312
Wall Plank0312
Wall Scissor Kicks0312 Each Leg
Wall Leg Lifts0312 Each Leg
Full Body Stretching01 EachHold-20sec

Day-21: 21-Day Pilates Wall Workout

EXERCISESETSREPS
Full Body Warm Up010 Each
Wall Bicycle0312
Wall Spine Twist0312 Each Side
Wall Glute Bridge0312
Wall Shoulder Press0312
Wall Leg Circle0312 Each Side
Wall Side Plank0312 Each Side
Full Body Stretching01 EachHold-20sec

Final Word

I have given you a 3 week plan in this article which is a complete 21 day wall pilates workout free plan. With Pilates in mind as well as results, I’ve made some updates to the plan so you can get 100% results as a beginner. Along with following this workout, if you also pay attention to your food and drink, then the chances of getting quick results increase.

In this article, I have put together the best videos for you, and don’t waste your precious time searching for them. Just focus on workout. So what are you waiting for, join the 21 Day Pilates Challenge starting today and take your health and fitness to the next level.
thanksgiving is your wall pilates day

Is there a free 28 day wall Pilates challenge?

Yes, the 28-day wall pilates challenge is free on a fitt and strong website. In addition, you will also get the most popular 21-day wall Pilates challenge and the 30-day wall Pilates challenge absolutely free.

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Jeff Brown

Jeff Brown is a highly respected fitness expert. Known for his exceptional knowledge and expertise in the field of health and fitness. Helps transform people's lives with fitness and proper nutrition. Jeff has dedicated his career to improving the fitness levels and health of people. By which many people can enjoy a good and healthy life.