Pilates Core
Chloe Ting Pilates Core
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Roll Up | 1 | 1 min |
| 2 | Single Leg Stretch | 1 | 1 min |
| 3 | Dead Bug | 1 | 1 min |
| 4 | Leg Extension | 1 | 1 min |
| 5 | 100s | 1 | 1 min |
| 6 | Single Leg Crunch | 2 | 1 min |
| 7 | Reverse Abs Crunch (Bodyweight) | 1 | 1 min |
| 8 | Pilate Teaser Pulse | 1 | 1 min |
| 9 | Scissor Kicks | 1 | 1 min |
| 10 | Plank | 1 | 1 min |
| 11 | Bird Dog | 1 | 1 min |
| 12 | Bicycle Crunch | 1 | 1 min |
| 13 | Double Leg Stretch | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cat Cow Stretch | 1 | 1 min |
| 2 | Downward Dog Walk | 1 | 1 min |
| 3 | Side Plank with Reach Through | 2 | 1 min |
| 4 | Plank To Push Back | 1 | 1 min |
| 5 | Squat To Heel Raise | 1 | 1 min |
| 6 | Plank Toe Tap | 1 | 1 min |
| 7 | Bird Dog | 1 | 1 min |
| 8 | Side Plank Leg Raise | 2 | 1 min |
| 9 | Single Leg Extension | 1 | 1 min |
| 10 | Feet Tap | 1 | 1 min |
| 11 | Bicycle Crunch | 1 | 1 min |
| 12 | Glute Bridge (Dumbbell) | 1 | 1 min |
| 13 | Single Leg Crunch | 2 | 1 min |
| 14 | Reverse Abs Crunch (Bodyweight) | 1 | 1 min |
| 15 | Downward Dog Walk | 1 | 1 min |
| 16 | Pigeon Pose | 2 | 1 min |
| 17 | Supine Spinal Twist Stretch | 2 | 1 min |
| 18 | T-Stretch | 2 | 1 min |
| 19 | Seated Overhead Extension (EZ Bar) | 2 | 1 min |
| 20 | Puppy Pose | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat Pulse | 1 | 1 min |
| 2 | Glute Bridge | 1 | 1 min |
| 3 | Elevated Heel Glute Bridge | 1 | 1 min |
| 4 | Single Leg Hip Thrust | 2 | 1 min |
| 5 | Crossover Kick Back | 1 | 1 min |
| 6 | Fire Hydrant Kick | 1 | 1 min |
| 7 | Side Plank Leg Raise | 1 | 1 min |
| 8 | Leg Circles | 1 | 1 min |
| 9 | Fire Hydrant Kick | 1 | 1 min |
| 10 | Clamshells (Band) | 1 | 1 min |
| 11 | Crossover Kick Back | 1 | 1 min |
| 12 | Side Plank Leg Raise | 1 | 1 min |
| 13 | Leg Circles | 1 | 1 min |
| 14 | Fire Hydrant Kick | 1 | 1 min |
| 15 | Clamshells (Band) | 1 | 1 min |
| 16 | Lateral Banded Walk | 1 | 1 min |
| 17 | Lunge Deadlift | 1 | 1 min |
| 18 | Stiff Leg Deadlift | 1 | 1 min |
| 19 | Lunge Deadlift | 1 | 1 min |
| 20 | Stiff Leg Deadlift | 1 | 1 min |
| 21 | Squat Leg Lift | 1 | 1 min |
| 22 | Squat To Heel Raise | 1 | 1 min |
| 23 | Roll Up | 1 | 1 min |
| 24 | Single Leg Stretch | 1 | 1 min |
| 25 | Dead Bug | 1 | 1 min |
| 26 | Leg Extension | 1 | 1 min |
| 27 | 100s | 1 | 1 min |
| 28 | Single Leg Crunch | 2 | 1 min |
| 29 | Reverse Abs Crunch (Bodyweight) | 1 | 1 min |
| 30 | Pilate Teaser Pulse | 1 | 1 min |
| 31 | Scissor Kicks | 1 | 1 min |
| 32 | Plank | 1 | 1 min |
| 33 | Bird Dog | 1 | 1 min |
| 34 | Bicycle Crunch | 1 | 1 min |
| 35 | Double Leg Stretch | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Roll Up | 1 | 1 min |
| 2 | Single Leg Stretch | 1 | 1 min |
| 3 | Dead Bug | 1 | 1 min |
| 4 | Leg Extension | 1 | 1 min |
| 5 | 100s | 1 | 1 min |
| 6 | Single Leg Crunch | 2 | 1 min |
| 7 | Reverse Abs Crunch (Bodyweight) | 1 | 1 min |
| 8 | Pilate Teaser Pulse | 1 | 1 min |
| 9 | Scissor Kicks | 1 | 1 min |
| 10 | Plank | 1 | 1 min |
| 11 | Bird Dog | 1 | 1 min |
| 12 | Bicycle Crunch | 1 | 1 min |
| 13 | Double Leg Stretch | 1 | 1 min |
| 14 | Cat Cow Stretch | 1 | 1 min |
| 15 | Downward Dog Walk | 1 | 1 min |
| 16 | Side Plank with Reach Through | 2 | 1 min |
| 17 | Plank To Push Back | 1 | 1 min |
| 18 | Squat To Heel Raise | 1 | 1 min |
| 19 | Plank Toe Tap | 1 | 1 min |
| 20 | Bird Dog | 1 | 1 min |
| 21 | Side Plank Leg Raise | 2 | 1 min |
| 22 | Single Leg Extension | 1 | 1 min |
| 23 | Feet Tap | 1 | 1 min |
| 24 | Bicycle Crunch | 1 | 1 min |
| 25 | Glute Bridge (Dumbbell) | 1 | 1 min |
| 26 | Single Leg Crunch | 2 | 1 min |
| 27 | Reverse Abs Crunch (Bodyweight) | 1 | 1 min |
| 28 | Downward Dog Walk | 1 | 1 min |
| 29 | Pigeon Pose | 2 | 1 min |
| 30 | Supine Spinal Twist Stretch | 2 | 1 min |
| 31 | T-Stretch | 2 | 1 min |
| 32 | Seated Overhead Extension (EZ Bar) | 2 | 1 min |
| 33 | Puppy Pose | 1 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Child Pose | 1 | 1 min |
| 2 | Cat Cow Stretch | 1 | 1 min |
| 3 | Puppy Pose | 1 | 1 min |
| 4 | Downward Dog Walk | 1 | 1 min |
| 5 | Reach And Fold | 1 | 1 min |
| 6 | Hamstring Stretch | 2 | 1 min |
| 7 | Pidgeon Pose | 1 | 1 min |
| 8 | Quad Stretch | 1 | 1 min |
| 9 | Pidgeon Pose | 1 | 1 min |
| 10 | Quad Stretch | 1 | 1 min |
| 11 | Downward Dog To Cobra | 1 | 1 min |
| 12 | Cobblers Pose | 1 | 1 min |
| 13 | Child Pose | 1 | 1 min |
Weeks 2–2 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pilates Core is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 30 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Pilates Core is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pilates Core is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
