Passh 14 Day Pilates
Workout Plan
Meal Planner 14 DAY CHALLENGE
1 2 3 4 5 6 7
1 2 3 4 5 6 7
8 9 10 11 12 13 14
8 9 10 11 12 13 14
Workouts and Illustrations
View here
alligator/ cat stretch arm fans kneeling side kicks side reach roll ups
hundreds squat with reach bear shoulder taps downward dog & paddled legs high scissors high bicycles modified cobra pilates push ups
single leg kicks shoulder bridge wrist extensor stretch single leg stretch squat pulse
push up & burpee standing side kicks mermaid stretch roll backs inner thigh lifts deep lunge with open knee
wide squat spine twist basic crunches
fire hydrate triceps dips shoulder circles swimmers donkey kicks half push ups squat ski
walking plank fire hydrate with high kick burpee (no jump) rolling ball kneeling boxer leg lifts
mountain climbers
scissors squat heel taps
bear hold double leg stretch
reverse burpee hamstring curl
triceps curl downward facing dog
Day 1
Full Body
ALLIGATOR/CAT ARM FANS × 5 MODIFIED COBRA SIDE REACH × ARM FANS × 5 SQUAT WITH
STRETCH × 10 EACH ARM ×5 EACH SIDE EACH ARM REACH× 10
BEAR ARM DOWNWARD DOG
BEAR HOLD 30
SHOULDER TAPS × & PADDELED LEGS ROLL UP × 10 HUNDRED × 10 HIGH SCISSORS × 10
SECS
10 × 10
KNEELING SIDE
HIGH BICYCLES × SHOULDER BRIDGE PUSH UP & BURPEE SINGLE LEG KICKS
KICKS × 5 EACH SQUAT PULSE × 10
10 × 10 × 10 × 10
SIDE
MERMAID DEEP LUNGE WITH
MOUNTAIN ALLIGATOR/ CAT
ROLLING BALL× 10 STRECTH - HOLD OPEN KNEE PRESS -
CLIMBERS × 10 STRETCH × 10
FOR 10 SECS 10 SECS EACHSIDE
Butt repeat three time (optional)
Legs
Warm up
Arms
Core
Cool down
Day 2
LEGS
SQUAT WITH HILL
WIDE SQUAT × 10 SLOW SQUAT × 10 SQUAT PULSE × 10 SQUAT REACH × 10
TAPE × 10
SQUAT
SQUAT HOLD FOR SQUAT REACH BURPEE (NO JUMP) LEG LIFTS × 10 ( 5
SKI SQUAT REACH × 10
3 SECS × 10 HOLD FOR 30 SECS × 10 EACH)
× 10
STANDING SIDE
SHOULDER BRIDGE KNEELING SIDE LEG LIFTS × 10
SCISSORS × 10 KICKS SWIMMERS × 10
× 10 KICKS × 10( EACH ) (EACH)
× 10
MERMAID DEEP LUNGE WITH
SINGLE LEG KICKS REVERSE BURPEE × ALLIGATOR/ CAT
STRECTH - HOLD OPEN KNEE PRESS -
× 10 10 STRETCH × 10
FOR 10 SECS 10 SECS EACHSIDE
Butt repeat three time (optional)
Legs
Warm up
Arms
Core
Cool down
Day 3
Full body Cardio
ALLIGATOR/ CAT × MODIFIED COBRA SIDE REACH × 5 SQUAT WITH ARM
ARM FANS × 10
10 × 10 EACH REACH × 10
SQUAT HOLD (HILL
SQUAT REACH × 10 SQUAT BEAR BEAR HOLD LIFTS KNEELING SIDE
TAP) × 10
(FAST) PUSLE × 10 (FAST) HOLD FOR 30 SECS × 10 KICKS × 10
(FAST)
ONE LEG KICKS × SHOULDER INNER THIGH LIFTS REVERSE BURPEE ×
HUNDREDS × 10 HALF PUSH UPS × 10
10 (EACH) BRIDGE × 10 × 10 (EACH) 10
MERMAID DEEP LUNGE WITH
ALLIGATOR/ CAT
STRECTH - HOLD OPEN KNEE PRESS -
STRETCH × 10
FOR 10 SECS 10 SECS EACHSIDE
Butt repeat three time (optional)
Legs
Warm up
Arms
Core
Cool down
Day 4
Arm Toner
SHOULDER
REACH OUT & IN × MERMAID ARM ARM FAN × 5 WRIST EXTENSOR
CIRCLES × 10
10 REACH × 10 (EACH) (EACH ARM) STRETCH× 10
(EACH DIRECTION)
DOWNWARD HALF PUSH-UPS PILATES PUSH-UPS ×
DOWNWARD
FACING DOG & × 10 10 TRICEP DIPS × 10 SPINE TWIST × 10
FACING DOG × 10
PADDLED LEGS × 10 (FAST)
DOWNWARD DOG
KNEELING BOXER × WALKING HAND WITH PADDLED
TRICEP CURL × 10
10 PLANK × 10 LEGS × 10
MERMAID DEEP LUNGE WITH
ALLIGATOR/ CAT
STRECTH - HOLD OPEN KNEE PRESS -
STRETCH × 10
FOR 10 SECS 10 SECS EACHSIDE
Butt repeat three time (optional)
Legs
Warm up
Arms
Core
Cool down
Day 5
Core & Waist
SHOULDER
REACH OUT & IN × MERMAID ARM ARM FAN × 5
CIRCLES × 10
10 REACH × 10 (EACH) (EACH ARM)
(EACH DIRECTION)
ROLLING BALL× 10 SINGLE LEG DOUBLE LEG
ROLL UPS × 10 HUNDREDS × 10 SCISSORS × 10
STRETCH × 10 STRETCH × 10
SLOW BASIC PLANK HOLD - 30 MOUNTAIN KNEELING SIDE BASIC CRUNCH ×
ROLL BACKS × 10
CRUNCH × 10 SECS CLIMBS × 10 KICK × 10 10
MERMAID DEEP LUNGE WITH
ALLIGATOR/ CAT
STRECTH - HOLD OPEN KNEE PRESS -
STRETCH × 10
FOR 10 SECS 10 SECS EACHSIDE
Butt repeat three time (optional)
Legs
Warm up
Arms
Core
Cool down
Day 6
Booty Burn
SQUAT HILL TAPS × SQUAT REACH ×
WIDE SQUAT × 10 SLOW SQUAT × 10 SQUAT PULSE × 10 SQUAT PULSE × 10
10 10
SHOULDER BRIDGE HAMSTRING CURL SWIMMING × 10
DONKEY KICK × 10 FIRE HYDRATE × 10 SLOW SQUAT
× 10 × 10
× 10
FIRE HYDRATE
SQUAT 30 SEC
WIDE SQUAT× 10 WITH HIGH KICK DONKEY KICKS × 10 FIRE HYDRATE× 10 SLOW SQUAT × 10
HOLD × 10
× 10
MERMAID DEEP LUNGE WITH
ALLIGATOR/ CAT
STRECTH - HOLD OPEN KNEE PRESS -
STRETCH × 10
FOR 10 SECS 10 SECS EACHSIDE
Butt repeat three time (optional)
Legs
Warm up
Arms
Core
Cool down
Day 7
Full Body
SQUAT HILL TAPS × SQUAT REACH ×
WIDE SQUAT × 10 SLOW SQUAT × 10 SQUAT PULSE × 10 SQUAT PULSE × 10
10 10
ROLLING BALLSE
SLOW SQUAT × 10 SQUAT PULSE × 10 SQUAT SKI × 10 SQUAT REACH × 10 BURPEE SCISSORS × 10
× 10
HALF PUSH UPS × SHOULDER BRIDGE PUSH UP & BURPEE BASIC CRUNCH ×
HUNDREDS × 10 FIRE HYDRATE× 10
10 × 10 × 10 10
MERMAID DEEP LUNGE WITH
ALLIGATOR/ CAT
STRECTH - HOLD OPEN KNEE PRESS -
STRETCH × 10
FOR 10 SECS 10 SECS EACHSIDE
Butt repeat three time (optional)
Legs
Warm up
Arms
Core
Cool down
14 days of Meals GROCCERY LIST
SUN
snacks
B Peanut Butter Oatmeal 1. Apple Slices dipped in Peanut Butter
oatmeal broccoli
WATER INTAKE
L Egg Spinach Avocado Wrap 2. Cucumber Sticks and homemade dip
3. Protein Pudding peanut butter pasta
D Broccoli Pasta w/ Homemade Avo Pesto avocado
wraps\ low carb
B Apple Cinnamon Oatmeal
MON
snacks dip (or ingredients to make a homemade dip)
WATER INTAKE apples
1. Banana Cake and tea
L Tuna Salad and Feta Wrap 2. Celery Sticks and homemade Dip
3. Yogurt Fruit Bowl cinnamon
eggs
D Rice Salmo, Avo , Tomato
spinach tuna
TUE
B Peanut Butter & Jam Oatmeal
snacks WATER INTAKE
strawberries & blueberries rice
1. Apple Slices dipped in Peanut Butter
L Egg Salad Wrap 2. Carrot Sticks And Dip
tomatoes
3. Banana and Yogurt Bowl cucumber
D Zucchini Pasta, Turkey & Homemade Pesto
potatoes feta
WED
B Strawberry Chocolate Oatmeal snacks WATER INTAKE yogurt
1. Cucumber Sticks And Dip
mushrooms
L Mushroom, Avocado, Humus Tomato Wrap 2. Yogurt And Fruit
zucchini
3. Fruit Bowl celery
D Baked Potatoes, Asparagus w/ Parmesan & arugula w/ simple
dressing turkey
bananas
B Blueberry Oatmeal
THU snacks WATER INTAKE
carrots mushrooms
1. Celery Sticks And Humus
L Cucumber Salad Wrap 2. Banana Cake And Tea
3. Bowl of Blueberries
milk humus
D Rice, Mushrooms topped with green beans & Avocado
green beans chickpeas
FRI snacks
B Peanut Butter Banana Oatmeal 1. Apple Slices Dipped in Peanut Butter
WATER INTAKE
salmon asparagus
L Spinach Salad Wrap 2.
3.
Cookies And Tea
Protein Pudding
arugula
bell peppers
D Roasted Potatoes & broccoli, Salmon, Avo, Arugula salad
protein powder cookies (of your choice)
SAT snacks WATER INTAKE
B Chocolate Oatmeal 1. Banana Cake And Tea chocolate chips
2. Carrot Stick And Dip
L Baked potato carrot salad Wrap 3. Bowl of Blueberries
D Broccoli, Rice, Avo, Chickpeas
