5 Minute Pilates Challenge Card Game: 200 Pilates Exercises

 The 5 Minute Pilates Challenge Card Game: 200+ Printable Pilates Exercise Cards In MS Word Format

8 Reasons To Get My 5 Minute Pilates Challenge Card Game

Reason 1.
Artistically Crafted

Each exercise card is designed with clear, anatomically accurate stick figures created by a Pilates instructor and illustrator, making it easy to follow proper form and alignment.

Reason 2.
Endless Variety

With over 200 exercises across six categories—Classic Joseph Pilates, Arc, Cadillac, Foam Roller, Magic Circle, and Reformer—this deck offers infinite combinations, keeping your workouts fresh and exciting.

Reason 3.
Game-Like Fun

This unique card format turns your Pilates practice into an engaging, game-like experience. Mix, match, and sequence cards to create playful challenges or quick workouts, making exercise more enjoyable.

Reason 4.
Perfect for Quick Workouts

Each session can be as short as five minutes, so it’s ideal for busy schedules. Use the deck to fit in a quick, effective Pilates session wherever you are.

Reason 5.
Customisable Cards

Since the deck is in an editable MS Word format, every card is fully customisable. Personalise each exercise, adjust instructions, or add notes to suit your needs or goals.

Reason 6.
Ideal Teaching Tool

If you’re a Pilates teacher, these cards make fantastic A4-sized class handouts. They’re great for reinforcing learning, giving students take-home exercises, and adding a fun twist to classes.

Reason 7.
Easy to Use at Home

Whether you’re a beginner or an advanced practitioner, these large, easy-to-read cards are perfect for home practice, guiding you through exercises without needing to watch a screen.

Reason 8.
Progress Tracking Included

The deck comes with a Pilates Practice Tracker, so you can monitor your progress over time. It’s a great tool to stay motivated and see how your strength and flexibility improve with each session.

5 Minute Pilates Challenge Card Layout

Each card has the following eight features:

• Organised by number
• Anatomically correct illustrations
• Easy-to-follow instructions
• Difficulty level (1 to 10)
• Precautions
• Exercise video
• Benefits
• 5 minute challenge reminder

The 210 Pilates Exercises Included In The Deck

Classic 34 Joseph Pilates Exercises

• Hundred
• Rollup
• Roll Over
• One Leg Circles
• Rolling Back
• One Leg Stretch
• Double Leg Stretch
• Spine Stretch
• Rocker With Open Legs
• Corkscrew
• Saw
• Swan Dive
• One Leg Kick
• Double Kick
• Neck Pull
• Scissors
• Bicycle
• Shoulder Bridge
• Spine Twist
• Jake Knife
• Side Kick
• Teaser
• Hip Twist
• Swimming
• Leg Pull Front
• Leg Pull
• Side Kick Kneeling
• Side Bend
• Boomerang
• Seal
• Crab
• Rocking
• Control Balance
• Push Up

Pilates Mat Exercises

• Alligator
• Ankle Circles
• Arm Float
• Arm Float Crunch
• Arm Float One Inch

Arc Exercises

• Attitude & Rock
• Back Arch & Bridge
• Criss Cross
• Double Leg Stretch
• Hip Rolls
• Leg Lift Circles (Side)
• Leg Lift (Side)
• Mermaid
• Mermaid Leg Lift Circles
• Port De Bras
• Port De Bras Rotation
• Psoas Stretch
• Scapula Shrugs (Side)
• Scissors (Side)
• Side Bends
• Single Leg Stretch
• Single Straight Leg Stretch
• Swan Dive
• Swimming

Cadillac Exercises

• Arm Springs
• Bend & Stretch (Side)
• Bicep Curls
• Dog Leg Raises
• PTB Airplane
• PTB Glute Leg Press
• PTB Hip Rolls
• PTB Leg Circles
• PTB Leg Press
• PTB Mermaid
• PTB Roll Downs
• PTB Roll Ups
• PTB Sideways Leg Press
• PTB Single Leg Teasers
• PTB Supine Twist
• PTB Swan
• PTB Teaser
• PTB Teaser Twist
• PTB Toe Press
• Reciprocal Bicep Curl

Foam Roller Exercises

• Abdominal Crunches
• Arm Raises
• Back Massage
• Boat
• Cat Stretch
• Child
• Forward Folds
• Gluteal Piriformis Stretch
• Hamstring Stretches
• Hip Releases
• Hip Rolls
• Hugs
• Hundreds I
• Hundreds II
• Inner Thigh Squeezes
• ITB Stretch
• Lat Stretch
• Leg Circles
• Leg Pull Front Prep
• Leg Raises
• Legs Up
• Lower Back Stretch
• Mermaid
• Oblique Crunches
• Plough
• Pushups
• Rounded Back Stretch I
• Rounded Back Stretch II
• Single Leg Raises
• Supine Twist
• Swan
• Swan Leg Extensions
• Table Top Prep
• Table Top
• Table Top (one arm)
• Thoracic Stretch

Magic Circle Exercises

• Arm Raise Pulses I
• Arm Raise Pulses II
• Arm Squeezes
• Bicep Squeezes
• Bridge Variation
• Calf Stretch
• Chair
• Chair Lunges
• Crunches
• Crunches (arm twist)
• Crunches (arm twist pulse)
• Crunches (arm twist pulse)
• Crunches (Pulses)
• Double Leg Lift Pulses
• Double Leg Lifts
• Double Leg Stretch
• Double Leg Crunches
• Forward Folds
• Full Roll Up
• Halfway Rollback Twists
• Hip Lifts
• Knee Pulses 1 (Side)
• Knee Pulses 2 (Side)
• Kneeling Downward Dog
• Leg Lift Pulses (Inner)
• Leg Lift Pulses (Outer)
• Leg Pulses I (Side)
• Leg Pulses II (Side)
• Leg Reach Crunches
• Lunges
• Pulses (behind)
• Pulses (front)
• Pulses (legs I)
• Pulses (legs II)
• Pulses (legs III)
• Pulses (side)
• Pushups
• Shoulder Pulses
• Side Bends
• Side Toe Crunches
• Single Leg Circle
• Single Leg Stretch
• Single Leg Toe Touches
• Spinal Twists
• Squats
• Tricep Pulses I
• Tricep Pulses II

Reformer Exercises

• Air Pushups
• Arm Extensions
• Bend & Stretch
• Bicep Curls
• Butterfly Stretch
• Cat Stretch
• Diamond
• Diamond Bend
• Double Heel Lifts
• External Rotation
• Hip Rolls
• Hundreds
• Internal Rotation
• Knees Hover
• Leg Circles
• Leg Raises
• Longbox Back Extension
• Longbox Child Pose
• Longbox Hamstring Stretch
• Longbox Hip Stretch
• Longbox Overhead Press I
• Longbox Overhead Press II
• Longbox Shoulder Stretch
• Longbox Torpedo Plank
• Longbox Tricep Curls
• Mermaid
• Monkey Stretch
• Pelvic Tilts
• Reclining Pigeon
• Scooter Stretch
• Short Spine Prep
• Shortbox Crunches
• Shortbox Side Bends
• Shortbox Spine Twists
• Shoulder Shrugs
• Side Splits I
• Side Splits II
• Single Heel Lifts
• Skater
• Spine Twists
• Super Splits
• Supine Arm Extensions
• Toe Dips
• Tricep Curls
• Tricep Extensions I
• Tricep Extensions II
• Trot
• Trunk Rotations
• Upper Back Stretch

How To Create A Workout Routine With The 5 Minute Pilates Challenge Card Game

The 5-Minute Pilates Challenge Card Game offers a unique way to build customised Pilates routines, whether you’re looking for a quick five-minute energiser or a longer, more challenging session.

With over 200 exercises covering various equipment and classic Pilates movements, you can design limitless routines tailored to your fitness goals, energy level, or specific body areas you want to focus on.

Here’s a step-by-step guide to creating your own effective workout using the card deck:

Step 1: Choose Your Focus

To get started, decide on the focus of your session.

The deck covers exercises for different Pilates equipment and areas of the body, so whether you want a mat-based routine, a challenging reformer series, or a focus on core or flexibility, having a clear goal will help you structure the workout effectively.

For Example, You Could Choose To Focus On:

• Core Strengthening: Choose core-intensive exercises like “Hundred,” “Rollup,” and “Teaser” from the classic Joseph Pilates exercises.
• Full-Body Toning: Mix exercises from different categories, like Cadillac exercises for upper body and mat exercises for legs.
• Flexibility & Recovery: Opt for stretches and gentle movements, such as “Forward Folds,” “Child,” and “Swan,” to increase flexibility and aid muscle recovery.

Step 2: Select a Timeframe

Determine how much time you have for your workout.

The beauty of the 5-Minute Pilates Challenge is its adaptability; you can create quick 5-10 minute routines or go for a 30-minute comprehensive workout. Use fewer cards for shorter workouts and add more for longer routines.

Step 3: Pick Your Cards

Use the deck to pick 5–10 exercises that match your focus and timeframe. Randomly choose cards for a surprise routine, or intentionally select exercises to target specific muscle groups. For a balanced workout, aim to include a mix of warm-up, core, strength, and flexibility exercises.

Here’s A Sample Routine: 

For a full-body, core-focused routine, you might choose:

1. Hundred (Warm-up/Core)
2. Rollup (Core)
3. One Leg Stretch (Legs/Core)
4. Spine Stretch (Flexibility)
5. Push Up (Upper Body Strength)

Step 4: Create a Flow

Arrange your chosen cards to ensure a smooth transition from one exercise to the next.

Start with warm-up exercises, then move into core and strength, and finish with stretching for a complete workout. This flow helps prevent muscle strain and maximises each movement’s benefits.

Step 5: Add Repetitions or Timing

For each exercise, decide on the number of repetitions or set a timer for a specific duration. Beginners might start with fewer reps, while advanced practitioners can increase reps or add an additional round.

Here’s A Sample Workout Routine: 

1. Core Blast Sequence
   • Goal: Build core strength
   • Cards: Hundred (Card 1), Rollup (Card 2), Teaser (Card 21), Corkscrew (Card 10), Spine Twist (Card 19)
   • Benefits: Improves core stability, strengthens the abdominals, and enhances spinal flexibility.
2. Full-Body Toning
   • Goal: Tone the whole body
   • Cards: Push Up (Card 34), Side Bend (Card 28), Shoulder Bridge (Card 18), Leg Pull (Card 25), Swimming (Card 24)
   • Benefits: Increases strength and balance, tones muscles across the body, and improves coordination.
3. Quick Energiser
   • Goal: Get an energy boost in five minutes
   • Cards: Arm Raise Pulses (Magic Circle), Hip Rolls (Foam Roller), Double Leg Stretch (Mat), Child (Foam Roller), Seal (Classic Pilates)
   • Benefits: A quick and balanced mix to wake up the body, boost circulation, and loosen muscles.
4. Posture Perfection
   • Goal: Improve posture and alignment
   • Cards: Neck Pull (Card 15), Swan (Card 13), Shoulder Bridge (Card 18), Spine Twist (Card 19), Side Kick Kneeling (Card 27)
   • Benefits: Strengthens the back and shoulders, opens the chest, and aligns the spine.
5. Flexibility Flow
   • Goal: Increase flexibility and range of motion
   • Cards: Forward Folds (Foam Roller), Mermaid (Arc), Saw (Card 11), Hip Twist (Card 22), Scissors (Card 16)
   • Benefits: Stretches hamstrings, hips, and back, improves joint mobility, and enhances overall flexibility.
6. Lower Body Blast
   • Goal: Strengthen and tone lower body muscles
   • Cards: One Leg Stretch (Card 6), Double Leg Kick (Card 14), Side Kick (Card 20), Leg Pull Front (Card 25), Bicycle (Card 17)
   • Benefits: Tones legs and glutes, strengthens hip muscles, and stabilises the lower body.
7. Upper Body Sculpt
   • Goal: Build upper body strength and endurance
   • Cards: Arm Springs (Cadillac), Bicep Curls (Cadillac), Shoulder Shrugs (Reformer), Tricep Pulses (Magic Circle), Push Up (Classic Pilates)
   • Benefits: Tones arms and shoulders, builds upper body strength, and enhances endurance.

Step 6: Track Your Progress

The Pilates Practice Tracker (see bonus below) included in the deck can be a helpful tool for recording your workouts.

Track the exercises you complete, the sequence you follow, and any notes on your form or repetitions. Seeing your improvements over time can be highly motivating and help you stay consistent.

Step 7: Adjust & Experiment

One of the best aspects of the card game is the ability to adjust and customise your workouts endlessly.

Experiment with new sequences, add in advanced exercises, or increase your repetitions as you progress. The deck’s versatility allows you to continuously adapt your routines to meet your evolving fitness needs.

Explore 5 Minute Pilates Challenge Card Game on Your Phone, iPad, Or Tablet

Unlock the versatility of my cards by accessing the PDF on your phone, iPad or Tablet. Seamlessly integrate them into your digital routine – just download the PDF, take a seat and effortlessly swipe through each card for a convenient and accessible Pilates exercise experience.

Bonus: Pilates Practice Tracker

The Pilates Practice Tracker transforms the often elusive “daily practice” into an enjoyable game, making it the most exciting Pilates invention since sliced Pilates bread.

How to use the Pilates Practice Tracker In Your Classes:  

Step 1. Folder

Present your students with a sleek folder, a personalised touch with their name and class details, turning it into a giant business card.

Step 2. Print

Print the “Pilates Practice Tracker” cover and have students place it in their presentation binders for easy reference.

Step 3. Game

Share the excitement with your students, highlighting how the Pilates Practice Tracker turns daily Pilates practice into a delightful game.

Step 4. Explain

Guide your students through the easy A–B–C–D steps:

A) Draw a star in the Week 1 Day 1 box for an instant win.

B) Celebrate with a silent or loud whoop of joy.

C) Explain the point system, encouraging regular home practices.

D) Reveal that you, the Pilates teacher, will also be participating, adding an extra layer of motivation.

Up the ante by offering a free 6-week course to anyone surpassing your daily practice points.

Step 5. Awards

Cap off the 6-week course by having students tally their points, receiving a “You’re A Star” certificate downloadable for those achieving “Star” or “Supernova Star” status. Non-awardees will be motivated for the next 6-week challenge.

That about wraps it up.

Revitalise your Pilates journey with the 5 Minute Pilates Challenge Card Game and make your daily practice an enjoyable adventure.

What You’ll Receive

You’ll receive:

• A link to download high-quality, printable versions of the 210 cards as JPGs
• A link to download high-quality, printable versions of the 210 cards as PNGs
• A link to download a high-quality, printable version of the 210 cards as a PDF
• A guide on how to use the cards for effective workouts

Digital Download

This is a DIGITAL DOWNLOAD.

No physical product will be mailed to you. After your purchase is confirmed you will receive an email from PilatesLessonPlans.co.uk with a link that will direct you to your downloadable MS Word and PDF files.

It could take a few minutes to show up in your inbox. Be sure to check your spam/junk folders if it does not arrive within a few minutes.

Printing

You can print the digital cards from your printer, at home or send them to a local or online printer to print.

Please Note

The MS Word document and PDF files will be made immediately available to download by links sent to your email address.

Terms Of Use

The files are for personal use only. If you’re a Pilates teacher, you can use them in your classes. They cannot be used commercially, resold or redistributed. 

George Watts
Creator of the Online Pilates Lesson Planner
Creator of the Pilates Card Decks
Pilates teacher, artist & illustrator