Joseph Pilates Mini Workouts Card Deck 1: Foundation & Flow

The Joseph Pilates Mini Workouts Card Deck 1: Foundation & Flow features 30 structured routines inspired by classic mat exercises. It is the first deck in the Joseph Pilates Mini Workout series. 

Designed for both students and teachers, this deck makes it easy to follow, teach, and plan effective Pilates sessions.

Each card provides a five-minute workout, offering a quick, structured approach to practicing core strength, flexibility, and full-body conditioning. Perfect for busy schedules, lesson planning, or adding variety to your workouts, this deck is a practical tool for anyone looking to stay consistent with their Pilates practice.

In case you’re wondering, “Who the heck created this deck?” Hi, I’m George Watts, a Pilates and Yoga teacher, and the creator of this mini workouts deck. 

I also created the Online Pilates Lesson Planner and several other Pilates Card Decks. If you already have my Joseph Pilates Mat Card Deck, you’ll love this new addition!

Each mini workout routine in this deck is inspired by the Joseph Pilates Mat Card Deck—so I highly recommend getting both for a complete experience.

Why Did I Create This Deck?

A few years ago, I published a blog post called:
Free Downloadable Joseph Pilates Lesson Plan With All 34 Exercises.

That post has the 34 Joseph Pilates exercises as infographics, which I used as handouts for my students. My students love them! That led to the creation of the Joseph Pilates Infographic Card Deck.

I followed that up with Joseph Pilates Mat Card Deck, which included several workout routine cards. Those workout routines became so popular that I kept getting requests for more.

So, why bother getting this deck? 

8 Reasons to Get My Joseph Pilates Mini Workouts Card Deck

Reason 1.
Designed for Quick & Effective Workouts

Each card features a five-minute workout using classic Joseph Pilates exercises—perfect for when you’re short on time but still want a meaningful practice.

Reason 2.
Endless Workout Variety

With 30 mini routines, you’ll never run out of fresh ways to move. Mix and match for a dynamic practice that keeps you engaged and progressing.

Reason 3.
Simple, Yet Powerful

Designed for all levels, from beginners to seasoned practitioners. Whether you need a gentle session or a challenging core workout, these mini workouts adapt to your needs.

Reason 4.
Perfect for Teachers & Students

Pilates instructors can use these cards to create structured lessons or inspire class sequencing, while students can follow them for guided, effective self-practice.

Reason 5.
Instantly Accessible & Digital-Friendly

You can download and access it anytime, anywhere—on your phone, tablet, or computer. No need to carry physical cards; just open a card and start your workout! Perfect for at-home practice, studio use, or travel.

Reason 6.
Encourages Consistency

Short workouts remove excuses! With just five minutes per session, you can easily build a daily Pilates habit, leading to long-term strength and flexibility gains.

Reason 7.
Easy to Follow

Each card is visually clear with a workout overview, matching exercise numbers, a five-minute timer, and a difficulty-ometer to instantly identify the level (beginner, intermediate, or advanced).

Reason 8.
Complements the Joseph Pilates Mat Card Deck

These workouts are designed as a companion deck to the Joseph Pilates Mat Card Deck. Pair them together for an even deeper, more structured Pilates experience!

Joseph Pilates Mini Workout Card Layout

Each Card Has The Following 6 Features: 

Each card in the deck is designed to maximise your practice with the following six features:

Feature 1.
Exercise Name & Number 

Clear identification for quick reference.

Feature 2.
Colour-coded Categories

The three categories are colour-coded for clear identification: core workouts, flexibility workouts, and full-body workouts.

Feature 3.
Benefits

Explains the overview and primary advantages of the workout, so you know what to expect.

Feature 4.
Difficulty-ometer

A fun, easy-to-spot icon that instantly shows the workout level—beginner, intermediate, or advanced.

Feature 5.
Mini Workout

Each mini workout has five exercises from the Joseph Pilates Mat Card Deck. 

Feature 6.
Five Minute Timer

The timer icon keeps you focused on the main goal, which is to practice each exercise for one minute. 

Explore The 34 Joseph Pilates Exercises Included In The Mini Workout Card Deck

Explore the 34 exercises from the Joseph Pilates Mini Workout Card Deck:

1. Hundred
2. Roll Up
3. Roll Over
4. One Leg Circles
5. Rolling Back
6. One Leg Stretch
7. Double Leg Stretch
8. Spine Stretch
9. Rocker With Open Legs
10. Cork Screw
11. Saw
12. Swan Dive
13. One Leg Kick
14. Double Leg Kick
15. Neck Pull
16. Scissors
17. Bicycle
18. Shoulder Bridge
19. Spine Twist
20. Jack Knife
21. Side Kick
22. Teaser
23. Hip Twist
24. Swimming
25. Leg Pull Front
26. Leg Pull
27. Side Kick Kneeling
28. Side Bend
29. Boomerang
30. Seal
31. Crab
32. Rocking
33. Control Balance
34. Push Up

There Are 3 Categories in the Joseph Pilates Mini Workout Card Deck

This deck features 30 Joseph Pilates workouts, organised into three categories for a well-rounded practice:

Category 1.
Core Workouts (Green Border)

Strengthen and stabilise your deep core muscles with focused routines that enhance control, endurance, and posture. These workouts target the abdominals, obliques, and lower back to build a strong foundation for movement.

Category 2.
Full-body Workouts (Red Border)

Engage your entire body with dynamic sequences that improve strength, coordination, and balance. These workouts integrate multiple muscle groups, helping you move efficiently and powerfully in everyday life.

Category 3.
Flexibility Workouts (Blue Border)

Increase range of motion, release tension, and improve mobility with stretching-focused sequences. These routines lengthen muscles, enhance joint flexibility, and promote relaxation, leaving you feeling refreshed and rejuvenated.

Endless Ways to Use Your Joseph Pilates Mini Workout Cards

The Joseph Pilates Mini Workouts Card Deck offers limitless possibilities for creating personalised routines.

Here are 6 fun and effective ways to use them:

• Select two or more workout cards to design a balanced session. For example, combine a core workout with a flexibility routine for strength and mobility.
• Start with a beginner routine and gradually progress to intermediate and advanced workouts as you build strength and confidence.
• Focus on specific goals by choosing green-bordered cards for core strength, red-bordered workouts for full-body conditioning, or blue-bordered workouts for flexibility.
• Use a single card for a quick five-minute session in the morning or before bed to refresh and energise your body.
• Stack three to five workout cards to create a 15-25 minute session that targets multiple areas of the body.
• Pilates instructors can use these cards to structure engaging classes, experiment with new sequences, and add variety to their lesson planning.

With 30 workout possibilities, your Pilates practice will always feel fresh, effective, and fun.

How To Print The Cards

If you’re anything like me, your printer might feel like a rebellious beast with a mind of its own. To save you the frustration, I’ve created a quick, 4-minute video tutorial showing you exactly how to print the cards with ease. I’ll even walk you through how to have your local printer handle the job for you.

For a cost-effective solution, I recommend printing 4 cards per page—just 11 pages total! But if you prefer larger cards, feel free to go big with 2 cards per page. The choice is yours!

Explore Joseph Pilates Mini Workout Cards on Your Phone, iPad, Or Tablet

Unlock the magic of my cards by accessing the PDF on your iPad, Tablet, or Phone. Dive into your digital Pilates journey—just download the PDF, sit back, and swipe through each card. It’s like having a Pilates studio in your pocket. 

When you open the PDF, each exercise turns into your personal invitation to move — just click and voilà! A clear, step-by-step video appears like Pilates magic.

Fancy a change? You can instantly access 30 modifications for every exercise (10 beginner, 10 intermediate, and 10 mastery) — that’s a whopping 900 ways for you to keep things fresh.

So whether you’re feeling zen, adventurous, or somewhere in between, you’ll have endless options to adapt, play, and spice things up.

Bonus: All 34 Joseph Pilates Exercises on 4 Quick-Reference Cards

As a bonus, I’ve included four extra cards featuring all 34 Pilates exercises, numbered 1 to 34. Use them as quick-reference guides or as additional workout cards to enhance your practice.

What You’ll Receive

You’ll receive: 

• Download the entire set of 30 mini workout cards as a high-quality PDF, with links to video demos for all 34 exercises and 900 modifications, so you can access the mini workouts on your desktop, laptop, phone, iPad or tablet.
• Download the entire set of 30 mini workout cards as a high-quality, printable printable PDF. 
• High-quality JPG versions of all 30 mini workout cards.
• High-quality PNG versions of all 30 mini workout cards.
• 4 Bonus Cards with all 34 Pilates exercises to use as a quick reference guides. 
• Getting started guide to maximise the effectiveness of your workouts with the cards.
• 4-minute video tutorial to effortlessly print your cards at home or via a local printer.

Digital Download

This is a digital download. 

That’s right—nothing will arrive in your mailbox. Instead, after your purchase is confirmed, you’ll receive an email from PilatesLessonPlans.co.uk with a link to your high-quality, downloadable PDF

Bonus: You’ll also get the files in JPG and PNG formats, just in case you want to get fancy.

Also, immediately after purchase, you’ll be redirected to a page where you can access all the files.

Printing

You can print the digital cards at home, or send them to a local or online printer to do the work for you. Your choice—DIY or let the pros handle it.

Terms Of Use

These files are for personal use only—meaning you can’t sell them, share them, or trade them for a lifetime supply of pilates mats. If you’re a Pilates teacher, feel free to use them in your classes, but no commercial use, reselling, or sneaky redistributing. Play nice!

FAQs

“Is this an instant download?”

Yes. You can download the cards in high-quality PDF, JPG, and PNG formats directly to your devices. 

“Where Can I Access My Digital Purchases?

To quickly access your digital files:

Simply head to the “Your Account” page on PilatesLessonPlans.co.uk. Next to your order, click “Download Files” to get instant access. You can download your files as many times as you like, whenever you need them. Your files will always be available in your account for easy access!

“Who created these cards?

George Watts, a seasoned yoga and Pilates instructor, is the creative force behind these cards. As the founder of the Online Pilates Lesson Planner and a writer of insightful blog posts for Pilates instructors for over 10 years, his passion and expertise shine through every detail. 

“What size are the cards?”

You can print the cards in multiple sizes—A4, A5, or A6. For the most efficient use of space, I recommend choosing the A6 size, which lets you fit four cards on a single A4 sheet.

“Can I use the cards as teaching aids in my Pilates classes?”

Yes. You can use the cards to enhance your Pilates classes.

However, please don’t  distribute them directly to your students. If you think they’d benefit from the cards, please direct them to this page to make their own purchase, or get a pilates card deck license. 

“Are the cards useful for Pilates studio owners, instructors, trainers and trainees?”

Yes. These cards are an invaluable resource for Pilates studio owners, instructors, trainers and trainees. They’ll ignite class themes, streamline lesson planning, and act as a convenient “refresher” for teacher training, helping you stay sharp and inspired.

“Hey George, I love your Joseph Pilates Mini Workouts Card Deck, and can’t wait to enjoy playing with them.”

P.S. Got questions about the cards? Shoot me an email, or call 01239 735305. I promise to respond within minutes as long as I’m not in the middle of a Double Leg Kick.

P.P.S. You may also like  Joseph Pilates Mini Workouts Card Deck 2: Precision & Power, Pilates Matwork Card Deck, and the Joseph Pilates Infographic Card Deck. Check them all out here: Pilates Card Decks. Grab a deck (or three) and let your pilates practice get a fun makeover!

And hey—if you like Yoga, dive into my Blissful Breathing Card Deck, 101 Mini Yoga Card Deck, Face Yoga Card Deck, and my Chair Yoga Card Deck. Check them all out on my yoga site here: Yoga Card Decks.