Pilates Reformer Workout Plan: Free Downloadable PDF

Free Downloadable Reformer Workout Plan: Created Using The Online Pilates Lesson Planner

The free downloadable reformer workout plan below was whipped up by one of our pilates teaching members using the Online Pilates Lesson Planner. This plan is a full-body workout, targeting strength, flexibility, and alignment.

The workout is divided into four sections:

Footwork (because starting with your feet makes total sense, right?)
Arms in Straps (like a gentle hug for your biceps)
Feet in Straps (just to keep things interesting)
Standing Exercises (because sitting down all day is so last year)

Each section is designed to work different muscle groups while keeping your core engaged.

But wait, before you download the plan…

This plan was created using the Online Pilates Lesson Planner which has over 100,000 pre-filled and editable Pilates lesson plans. Yep, you read that right! New plans are added daily, so you’ll never run out of ideas.

Creating a reformer plan using the Online Pilates Lesson Planner is easy. You can search for exercises using an Exercise Category Filter, like “Reformer,” to get instant access to dozens of Reformer exercises. There are 84 filters to help you find the perfect exercise quickly and easily, from “arm balance” to “hip opener” to “twist”.

Free Downloadable Reformer Workout Plan PDF: Full Body Challenge

Each Pilates lesson plan created with the Online Pilates Lesson Planner comes in three flavours:

1) Pilates Teacher Version
This long version has teaching directions, making you look like the guru you were always meant to be.

2) Student Practice Sheet
A short version for your students and for you to take into class so you don’t forget what you’re supposed to be teaching (we’ve all had those days).

3) Stream Version
A video stream of the lesson plan, because who doesn’t like a good stream. Sure, it’s not a Netflix original, but it’s still a binge-worthy watch

Free Downloads

Reformer Workout Plan: Full Body Challenge (long version PDF)
Reformer Workout Plan: Full Body Challenge (short version PDF)
Reformer Workout Plan: Full Body Challenge (stream version)

Pssst, if you like this reformer workout plan, you’re gonna love my Pilates Reformer Card Deck! It’s like the ace up your sleeve for every Pilates session.

What Are The 7 Main Benefits Of Pilates Reformer Training?

Benefit 1: Core So Strong, You’ll Have Abs of Steel (Or at Least Steel Wool)

Pilates Reformer training is like a superhero workout for your core. After a few sessions, you’ll be sporting a midsection so solid, you might be tempted to use it as a tray for your morning coffee. And if anyone asks what your secret is, just tell them it’s all about the “abs-olutely” intense core work.

Benefit 2: Flexibility That’ll Make You Question If You Have Bones

Say goodbye to being as stiff as a board! With Pilates Reformer, you’ll stretch and bend in ways you never thought possible. You’ll be so flexible that when someone drops something, you’ll be picking it up with your foot, just to show off your new skills. No need to brag—your newfound bendiness will speak for itself.

Benefit 3: Posture That Would Make Your Grandma Proud

Tired of looking like Quasimodo hunched over your laptop? Reformer training has your back—literally. After a few sessions, you’ll be standing so tall and proud that people will start mistaking you for a statue. Plus, your grandma will be thrilled to see you finally sitting up straight at family dinners.

Benefit 4: Balance Skills That’ll Have You Walking Tightropes in No Time

One of the best things about Pilates Reformer is how it improves your balance. Before you know it, you’ll be dodging puddles and walking on uneven surfaces like a pro. You’ll be so steady, your friends might just start using you as a human level when they’re hanging up picture frames.

Benefit 5: A Full-Body Workout That Hits Muscles You Didn’t Even Know Existed

Ever wake up sore in places you didn’t know you had muscles? That’s the magic of Pilates Reformer! You’ll discover muscles hidden deep within that you never knew were there. It’s like unlocking hidden levels in a video game, except this game is called “Find the Soreness.”

Benefit 6: Mind-Body Connection That’ll Make You Feel Like a Zen Master

With all that focus on breathing and precision, Pilates Reformer is basically yoga’s cooler, more intense cousin. By the end of your session, you’ll feel so connected to your body that you’ll start wondering if you should open a meditation studio—or at least charge your friends for some “zen advice.”

Benefit 7: The Ultimate Excuse to Wear Leggings Everywhere

Reformer training not only tones your muscles but also gives you the perfect excuse to live in your comfiest leggings 24/7. And who wouldn’t want that? Whether you’re running errands or lounging on the couch, you can always say you’re “just coming from Pilates,” and no one will question your leisurewear choices again.

George’s Conclusion

So there you have it!

I hope you enjoyed this reformer workout plan.

If you’re a reformer fan, you’ll love my brand new Pilates Reformer Card Deck.

Just in case you’re feeling extra adventurous, here’s a TRX Workout Plan for an Upper Body Challenge (available in long and short PDF versions, and yes, a stream version too).

And while you’re here, take a little look at my free Joseph Pilates matwork class plan with all 34 Joseph Pilates exercises, because, let’s face it, when it comes to Pilates, you can never have too many plans!