Free 15-Minute Home Pilates Plan
Free with every Drop Raze order. Three short workouts for your Pilates Bar Kit and Pilates Ring, plus a 4-week schedule. Each workout takes about 15 minutes. Beginner-friendly.
Download the printable PDF (6 pages)
Start here
Set up your bar: twist the three sections together until they lock, clip one band to each end, slip your feet into the foam foot loops (shoes or grip socks on), and check the bands for wear before every session.
Pacing: 2-minute warm-up (march in place, shoulder rolls, 10 bodyweight squats) → main block → 2-minute cool-down stretch. Rest 20–30 seconds between moves. Do 2 rounds in Weeks 1–2 and 3 rounds in Weeks 3–4.
Easier: less band stretch, slower reps, fewer reps. Harder: wider stance in the loops, a 2-second pause at the top, or an extra round.
Workout A: Full Body with the Bar
| Move | How to do it | Reps |
|---|---|---|
| Squat + overhead press | Feet wider than hips. Squat back as if sitting into a chair, stand and press the bar overhead. | 10–12 |
| Standing bicep curl | Elbows tucked, palms up. Curl the bar to your chest, lower slowly. | 12 |
| Upright row | Palms down, pull the bar to your chest, elbows high. Lower slowly. | 12 |
| Side lunge + press | Step wide and bend that knee, push back to center and press overhead. | 8 each side |
| Bent-over row | Hinge at the hips, flat back, pull the bar toward your belly. | 12 |
| Standing calf raise | Bar at your shoulders, rise onto your toes, pause, lower. | 15 |
Workout B: Lower Body & Core with the Ring
| Move | How to do it | Reps |
|---|---|---|
| Glute bridge squeeze | On your back, ring between your knees. Lift your hips, squeeze 2 seconds, lower. | 12 |
| Lying inner-thigh squeeze | Shins parallel to the floor, ring between your knees. Pulse-squeeze. | 15 |
| Ab curl with ring | Hold the ring above your chest, curl up as you squeeze. | 12 |
| Side-lying leg press | On your side, ring between your ankles. Press the top leg down and release. | 12 each side |
| Seated leg squeeze | Sit tall (mat or chair), ring above your knees. Squeeze and hold 3 seconds. | 10 |
| Bird-dog | On hands and knees, reach opposite arm and leg. Hold 2 seconds, switch. | 8 each side |
Workout C: Bar + Ring Combo
| Move | How to do it | Reps |
|---|---|---|
| Squat + overhead press (bar) | As in Workout A. Chair option: stand up from a chair, then press. | 10 |
| Chest squeeze (ring) | Ring at chest height between your palms. Squeeze, hold 2 seconds. | 15 |
| Reverse lunge (bar) | Bar across your shoulders, step back and lower your back knee. | 8 each side |
| Overhead squeeze (ring) | Ring overhead with straight arms, squeeze and release. | 12 |
| Seated row (bar) | Sit with legs straight, bands around your feet, pull the bar to your ribs. | 12 |
| Seated leg squeeze (ring) | Ring above your knees, squeeze and hold 3 seconds. | 10 |
Your 4-week plan
| Day 1 | Day 2 | Day 3 | Bonus | |
|---|---|---|---|---|
| Week 1 | A (2 rounds) | B (2 rounds) | C (2 rounds) | 10-min walk |
| Week 2 | A (2 rounds) | B (2 rounds) | C (2 rounds) | Any workout, 1 round |
| Week 3 | A (3 rounds) | B (3 rounds) | C (3 rounds) | Any workout, 2 rounds |
| Week 4 | A (3 rounds, slower) | B (3 rounds) | C (3 rounds, wider stance) | Your favorite |
Safety: move slowly and stop if anything hurts. If you are pregnant, recently postpartum, recovering from an injury or have a medical condition, check with your doctor first. The bands contain natural latex; do not use them if you have a latex allergy. This plan is general fitness guidance, not medical advice.
Questions? Email ppnewagain@gmail.com. Every order is covered by our 30-day money-back guarantee.
