Free Wall Pilates Full Body Strength Challenge for Beginners - PILATESBODY by Kayla (2024)

7-Day Wall Pilates Challenge

By: PILATESBODY by Kayla

The 7-Day Wall Pilates Challenge is a Free Full-Body Pilates Strength Challenge

Not your average Pilates class — Take on the 7-Day Wall Pilates Challenge to level-up your Pilates game in just 7 Days with only a wall and weights! This dynamic, strength-building journey will transform your body, elevate your fitness, push your limits, and leave you feeling empowered. Free online course guide, daily workout calendar, and VIP Access included.

This at home workout challenge blends traditional Pilates with wall-based exercises to help you build some serious strength. The seven workouts of this Wall Pilates challenge offer a diverse range of full body strength exercises to strengthen your deep core, sculpt and tone your abs, enhance upper body and arm strength, boost your lower body glutes and legs, and gain confidence with the wall, some weights, and within yourself.

LET’S GET STARTED

Download Your FREE Workout Calendar

Start the 7-Day Wall Pilates Challenge today! Download your Free Pilates Workout Calendar PDF with direct links to each of the at home Wall Pilates workouts

What is Wall Pilates?

Wall Pilates, also known as Pilates with a Wall, is a variation of traditional Pilates exercises that incorporates the use of a wall for support, alignment, and resistance. Pilates is a fitness system developed by Joseph Pilates in the early 20th century, which focuses on improving flexibility, core strength, posture, and overall body awareness.

In Wall Pilates, participants perform a variety of exercises using the wall as a tool to assist with stability and alignment. The wall can be used in a number of ways, such as for support during standing or seated exercises, as a reference point for proper body alignment, and as a means of increasing the intensity of certain movements by providing resistance, much like you would using a Pilates Reformer.

Wall Pilates exercises often involve movements that engage the core muscles, improve flexibility, and promote proper body alignment. Some examples of Wall Pilates exercises include wall rolls, wall squats, leg slides, wall planks, and bridges.

The use of the wall in Wall Pilates can make the exercises more accessible to beginners and individuals with limited mobility, as it provides support and assistance of the legs up in an elevated position. It can also challenge more experienced practitioners by adding resistance and requiring greater stability.

Is Wall Pilates Effective?

The effectiveness of Wall Pilates, like any form of exercise, depends on various factors, including your fitness goals, consistency, and how well the exercises are performed. Wall Pilates can be effective for certain fitness objectives, but its impact may vary from person to person. Here are some factors to consider:

• Core Strength and Posture — Wall Pilates is particularly effective for improving core strength and posture. The exercises emphasize engaging the core muscles, which can help reduce back pain and enhance overall stability.
• Flexibility — Wall Pilates also focuses on improving flexibility, particularly in the spine and other key joints. This can be beneficial for individuals looking to increase their range of motion.
• Body Awareness — Wall Pilates places a strong emphasis on body awareness and proper alignment. This can help you develop better posture, which can be especially useful if you spend long hours sitting at a desk or have posture-related issues.
• Resistance and Stability — By incorporating the wall, Wall Pilates can provide resistance and stability that traditional Pilates exercises may not offer. This added challenge can make it effective for those looking to increase muscle endurance and strength which is the main focus of the 7-Day Wall Pilates Challenge.
• Injury Rehabilitation — Wall Pilates can be effective for individuals recovering from injuries, as it offers support and controlled movements that can aid in rehabilitation.

However, the effectiveness of Wall Pilates depends on how well the exercises are executed and whether they align with your fitness goals. It’s important to perform the exercises correctly, so working with a certified Pilates instructor is recommended, especially if you’re new to Pilates or Wall Pilates.

Remember that the effectiveness of any exercise program is also influenced by other factors like nutrition, overall lifestyle, and consistency. If Wall Pilates aligns with your goals and preferences, and you maintain a regular practice, it can be an effective way to improve core strength, flexibility, and posture.

What is the difference between Wall Pilates and Traditional Pilates?

Wall Pilates differentiates itself from traditional Pilates by incorporating the use of a wall for support, resistance, and alignment. While both focus on core strength and flexibility, Wall Pilates places a greater emphasis on the wall’s role in exercises, offering a dynamic approach with balancing challenges. This variation provides adaptability and a different workout experience compared to the traditional Pilates method.

Can wall Pilates help with weight loss?

Wall Pilates can indirectly support weight loss by burning calories during workouts, enhancing muscle tone, especially in the core, which can boost your resting metabolic rate, improving overall fitness, and promoting mindfulness and self-awareness, which can lead to healthier lifestyle choices.

Is Wall Pilates Free?

Wall Pilates is free and generally done in the comfort of your home. Join my 7-Day Wall Pilates Challenge to get started today!

What is the 7-Day Wall Pilates Challenge?

The 7-Day Wall Pilates Challenge is a dynamic and transformative fitness program designed to redefine your Pilates experience. In this unique 7-day challenge, we combine the principles of traditional Pilates with the added dimension of the wall to enhance your strength, endurance, and overall body awareness. It’s not your average Pilates class; it’s a rigorous journey that invites participants of all levels to step out of their comfort zones and into a world of empowered Pilates.

This challenge offers daily workouts, expert guidance, and a supportive community of Pilates Queens. Whether you’re looking to turbocharge your core strength, break through fitness plateaus, or simply explore a new dimension of Pilates, the 7-Day Wall Pilates Challenge is the perfect opportunity to push your limits, redefine your fitness goals, and unleash your inner Pilates strength!

The 7-Day Wall Pilates Challenge is designed to be done in the comfort of your home or on-the-go with minimal equipment. To access the challenge and its daily workout videos, you will need access to WIFI or data on a computer, tablet, cell phone, or other device.

This Free Wall Pilates Challenge for beginners and experts gives you access to 7 daily Pilates at-home strength workouts:

1. Athletic Full-Body Wall Pilates
2. Intense Abs + Booty Wall Pilates
3. Full-Body Strength Wall Pilates
4. Athletic Arms + Abs Wall Pilates
5. Lower Body Blast Wall Pilates
6. Advanced Abs Wall Pilates
7. Standing Full-Body Wall Pilates
8. BONUS – Optional Recovery Strength Wall Pilates

What is included in the 7-Day Wall Pilates Challenge?

• Daily Wall Pilates Workouts — Averaging 20-minutes, these Wall Pilates workouts are short and attainable to fit perfectly into your daily schedule and alongside your current workout routine. The on-demand Pilates workouts include athletic full-body strengthening, core, stretching, and more.
• 7 On-Demand Pilates Workout Videos — All on-demand workout videos are led by Kayla, your certified Pilates instructor, and can be accessed anytime, anywhere from your computer, tablet or cellphone. All exercises and movements are professionally demonstrated, fully explained, and presented in an easy-to-follow-along style inside the online course guide.
• Free Daily Workout Calendar PDF — Download, print, save, and follow! Direct links to each day’s workouts are added to the calendar for your convenience — all you have to do is click on each day to be taken to its workout! For added accountability and fun, post your calendar in sight to cross off each day during the 7-Day Wall Pilates Challenge and add workout notes you want to remember!
• Lifetime Access to the PILATESBODY Challengers VIP Community — Accountability is key to your personal growth and success. The PILATESBODY Challengers VIP Community is where you can ask me questions about the 7-Day Wall Pilates Challenge, build community with other like-minded women doing the challenge, gain accountability, and help one another to keep the motivation up!

Who is the 7-Day Wall Pilates Challenge recommended for?

The 7-Day Wall Pilates Challenge is a great choice for anyone & everyone looking for a NEW and unique way to build strength in Pilates! It is suitable for those who find it convenient to workout at home.

This challenge is for all levels, but if you are truly fresh and new to Pilates, I would recommend first starting my Beginner Pilates 10-Day Core + Ab Challenge. Then, move on to these Wall Pilates Challenge workouts with only using your bodyweight. Once comfortable, build up to using additional weight with the dumbbells and ankle weights featured in the workouts.

The 7-Day Wall Pilates Challenge is recommended for those looking to:

• Try something NEW!
• Level-up their current Pilates routine
• Build strength using a wall and weights
• Begin a 20-minute day-by-day Pilates workout program
• Workout from home with minimal equipment

Workout Equipment

In this challenge, we will be building some serious strength. And I’m here to tell you, it’s ok to pick up the heavy weights (8-10 pound dumbbells)! But, don’t rule out this challenge if that seems too heavy — 3-5 pound dumbbells will provide you a great amount of resistance.

Minimal At-Home Equipment Needed:

• A stable wall
• Exercise mat
• Light weight dumbbell set (3 pound – 5 pound)
• Heavy weight dumbbell set (8 pound – 10 pound)
• Adjustable ankle weights set (1lb.–2lb.)

Visit the PILATESBODY by Kayla Amazon Shop to see the equipment & brands we recommend.

Disclaimer: PILATESBODY by Kayla is a participant in the Amazon Associates Program. Which means I earn a small commission if you shop using the link above (at no additional cost to you). All opinions are my own. Thank you for supporting PILATESBODY by Kayla!

Shop My Hex Dumbbells

My favorite dumbbells for building full-body strength! In the 7-Day Wall Pilates Challenge, I am using these 10 lb. hex dumbbells, and they also come in a variety of other sizes.

Shop My Hex Dumbbells

My favorite dumbbells for building full-body strength! In the 7-Day Wall Pilates Challenge, I am using these 10 lb. hex dumbbells, and they also come in a variety of other sizes.

Workout Instructions

Follow along with the guided 7-Day Wall Pilates Challenge, led by Certified Pilates Instructor, Kayla Brugger of PILATESBODY by Kayla.

Fitness Level: Beginner – Expert

Duration: 20-Minute (Average) Daily Workouts

Overview:

• Improve Full Body Strength and Muscle Definition
• Increase Calorie Burn
• Enhance Stability and Balance

Workout Outline

1. Introduction
2. Athletic Full-Body Wall Pilates
3. Intense Abs + Booty Wall Pilates
4. Full-Body Strength Wall Pilates
5. Athletic Arms + Abs Wall Pilates
6. Lower Body Blast Wall Pilates
7. Advanced Abs Wall Pilates
8. Standing Full-Body Wall Pilates
9. BONUS – Optional Recovery Strength Wall Pilates

Athletic Full-Body Wall Pilates Workout

Targets: Strengthen Inner Core, Mind-Body Connection, Burn Fat, Enhance Mobility.

Athletic Full-Body Wall Pilates Exercises

Elevate your Pilates fitness journey with my dynamic Athletic Full-Body Wall Pilates Workout! Ignite strength, melt away fat, and enhance mobility in this invigorating class where traditional Pilates meets athletic movements against the support of a wall. With heart-pounding intervals incorporated, you’ll experience an effective fat-burning workout that strengthens your core and builds lean muscle. This advanced workout fosters a powerful mind-body connection while delivering transformative results.

Intense Abs + Booty Wall Pilates Workout

Targets: Increase Deep Core and Glute Strength, Mind-Body Connection.

Intense Abs and Booty Wall Pilates Exercises

Sculpt your abs and lift your glutes with my Intense Abs and Booty Wall Pilates Workout. This strength-building workout combines Pilates exercises with wall support for enhanced results using adjustable ankle weights. Whether you’re a beginner or a seasoned fitness enthusiast, get ready to feel the burn and see incredible results.

Full-Body Strength Wall Pilates Workout

Targets: Full-Body Strength, Mind-Body Connection.

Full-Body Strength Wall Pilates Exercises

Get ready to unleash your inner strength and redefine your limits with this Full Body Strength Wall Pilates Strong workout! This invigorating class will challenge and empower you to push through barriers, sculpting your body from head to toe while using adjustable ankle weights.

Athletic Arms + Abs Wall Pilates Workout

Targets: Enhance Upper Body Strength, Deep Core Strength, Mind-Body Connection.

Athletic Arms and Abs Wall Pilates Exercises

This Athletic Arms and Abs Wall Pilates workout is a spicy one! We will be using dumbbells and the wall to build strength in the Arms and Abs. You’ll be building muscle, burning fat and getting toned all at the same time!

Lower Body Blast Wall Pilates Workout

Targets: Build Strength in Hamstrings, Glutes, Quads and Calves. Mind-Body Connection.

Lower Body Blast Wall Pilates Exercises

Embrace the shake during this “Lower Body Blast” Wall Pilates workout! You’ll use heavy dumbbells (8 pound – 10 pound) for building strength in your legs and glutes. This workout will leave you feeling the burn for days!

Advanced Abs Sculpt + Tone Wall Pilates Workout

Targets: Build Ab Strength, Mind-Body Connection.

Advanced Abs Sculpt and Tone Wall Pilates Exercises

This Advanced Abs Wall Pilates Workout is designed to sculpt your abs and tone your mid section in under 10 minutes with one dumbbell. By combining traditional Pilates exercises with controlled wall ab exercises, you’ll work your entire core and body in this challenging workout!

Standing Full-Body Strength Wall Pilates Workout

Targets: Build Full-Body Strength, Mind-Body Connection.

Standing Full-Body Strength Wall Pilates Exercises

Transform your body with this invigorating Standing Full Body Wall Pilates workout! In this dynamic class, you’ll engage your core and improve your balance while using a wall for support and dumbbells for building muscle tone. Join me for this wall Pilates workout that will leave you feeling stronger and more energized than ever!

*Optional* Recovery Strength Wall Pilates Workout

Targets: Strengthen Glutes, Core and Pelvic Floor Muscles, Relieve Lower Back Pain, Mind-Body Connection.

Recovery Strength Wall Pilates Exercises

Strengthen your Pelvic Floor with these Wall Pilates exercises. I incorporate the support and resistance of the wall to enhance your pelvic floor strengthening, rehabilitation and overall mind body connection. If you are dealing with pelvic floor pain, incontinence, Diastasis Recti, or returning to exercises postpartum this Pilates class is for you!

FREE 7-Day WallPilates Challenge Workout Program

7 days to boost your full-body strength, build deep core endurance, and feel Wall Pilates Empowered in just 20-minutes a day.

Get started today for FREE! Download the 7-Day Wall Pilates Challenge Daily Workout Calendar PDF.

LET’S GET STARTED

Download Your FREE Workout Calendar

Start the 7-Day Wall Pilates Challenge today! Download your Free Pilates Workout Calendar PDF with direct links to each of the at home Wall Pilates workouts