Reformer Pilates Mini Workouts Card Deck 1: Foundation & Flow

The Reformer Pilates Mini Workouts Card Deck features 30 foundation & flow routines.

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

Each card provides a five-minute workout, offering a quick, structured approach to practicing reformer workouts. 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 reformer practice.

Who Created This Deck?

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 these popular Pilates Card Decks.

If you already have my Reformer Pilates Expansion Card Deck, you’ll love this new addition! Each mini workout routine in this deck comes from exercises in the Reformer Pilates Expansion Card Deck—so I highly recommend getting both for a complete experience.

Why Did I Create This Deck?

After creating the Reformer Pilates Card Deck and the Reformer Pilates Expansion Card Deck, I got requests asking for workout cards. I thought it was a great idea to have mini reformer workout routines to make the practice more fun…like playing a game! 

So, why bother getting this deck? 

8 Reasons to Get My Reformer Pilates Mini Workouts Card Deck

Reason 1.
Designed for Quick & Effective Workouts

Each card features a five-minute workout using Pilates reformer 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 mastery).

Reason 8.
Complements the Reformer Pilates Expansion Card Deck

These 30 mini workouts are designed as a companion deck to the Reformer Pilates Expansion Card Deck. Pair them together for an even deeper, more structured Pilates experience!

Reformer Pilates Mini Workout Card Layout

Each Card Has The Following 7 Features: 

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

Feature 1.
Workout Routine Name & Number 

Clear identification for quick reference.

Feature 2.
Colour-coded Categories

The three categories (beginner, intermediate, and mastery) are colour-coded for clear identification.

Feature 3.
Workout Overview

An overview of the workout including the main benefit of each of the exercises in the workout. 

Feature 4.
Difficulty-ometer

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

Feature 5.
Five Exercise Cards

Each mini workout has five exercises from the Reformer Pilates Expansion 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. 

Feature 7.
Clickable Text For Easy Navigation 

You’re busy, so you don’t want to waste time finding the perfect mini workout routine, that’s why we’ve made it easy to navigate throughout the deck (if viewing from the PDF). 

Explore the 30 Reformer Pilates Mini Workout Cards Included In The Deck

The 10 “Foundation” Mini Workout Cards

Card 1: Ground & Glide
Build strength, flexibility, and lower-body endurance with this flowing routine. Supports ankle strength, hip mobility, and arm tone.

Card 2: Core Flow Start
A beginner-friendly routine focused on deep core, shoulder strength, and stability. Great warm-up or foundation builder.

Card 3: Hip Harmony
Improve hip flexibility and lower-body balance with this dynamic session that engages the entire leg line.

Card 4: Arms & Abs
Strengthen arms, refine posture, and challenge core control with this balanced upper body-focused flow.

Card 5: Balanced Basics
Create a solid foundation with spinal mobility, hip articulation, and upper body toning. Good for all levels.

Card 6: Gentle Reset
Reconnect with breath and body through gentle twisting and deep core activation. Great for gentle days.

Card 7: Glute & Core
Fire up glutes and shoulders, then refine lower-body endurance and core control. A strong, balanced session.

Card 8: Spinal Flow
Build spinal flexibility and upper body strength with flowing, functional movements. Great for restoring alignment.

Card 9: Posture Power
Focuses on opening the chest, engaging the back, and strengthening deep core muscles for upright posture.

Card 10: Deep Core Roots
Activate deep abdominal muscles and build pelvic stability with supportive lower-body movements and controlled armwork.

The 10 “Intermediate” Mini Workout Cards

Card 1: Spirals & Twists
Strengthen your obliques and improve spinal rotation with this dynamic spiral-based sequence.

Card 2: Leg Line Builder
Strengthen and lengthen the legs while engaging core and hips for enhanced leg control and balance.

Card 3: Strong Foundations
A blend of core, back, and arm strengtheners that supports upright posture and functional strength.

Card 4: Core in Motion
An intermediate sequence designed to keep your core engaged continuously while moving fluidly.

Card 5: Sculpt & Control
Master control and refine upper body coordination and spinal articulation with these targeted movements.

Card 6: Pulse & Flow
Flow seamlessly through pulsing, controlled core and leg work. Perfect for energising the entire body.

Card 7: Upright Strength
Build upright spinal strength and develop graceful rotational control. Strengthens obliques and shoulders.

Card 8: Strength & Stretch
Balance strength and flexibility in a smooth, flowing session for advanced movers.

Card 9: Side Strength
Create stability and power along the side body through precise, lateral-focused work.

Card 10: Back Body Burn
Strengthen your entire backline with a focus on glutes, hamstrings, and core control.

The 10 “Mastery” Mini Workout Cards

Card 1: Power Spiral
Flow through advanced spirals and dynamic movements for a challenging, sculpting session.

Card 2: Ultimate Lengthening
A total-body elongation sequence designed for deep flexibility and spine decompression.

Card 3: Power Plank Press
Build core and upper body strength with dynamic plank and lunge-based movements.

Card 4: Core Twist Burn
Twist and curl to develop an exceptionally strong and toned core.

Card 5: Longbox Legends
An integrated longbox series to challenge and invigorate full-body strength and coordination.

Card 6: Side Body Blast
Strengthen and lengthen your entire lateral line for balanced flexibility and power.

Card 7: Deep Core Press
Build exceptional core strength and endurance through continuous, advanced-level engagement.

Card 8: Strength & Stretch
Balance strength and flexibility in a smooth, flowing session for advanced movers.

Card 9: Backline Burn
Develop a strong, flexible posterior chain for enhanced posture and power.

Card 10: Elegant Power
A sophisticated routine combining control, power, and flexibility for a beautiful, balanced challenge.

Explore The 46 Reformer Exercises Included In The Reformer Pilates Mini Workouts Deck

Try before you buy! Explore the 46 exercises from the Reformer Pilates Mini Workout Card Deck by clicking on the links below (they will open in a new tab). 

19 Foundation Reformer Exercises 

• Monkey Stretch
• Oblique Twist
• One Leg Stretch
• Pelvic Tilt I
• Pelvic Tilt II
• Running
• Shortbox Side Bends
• Shoulder External Rotations
• Shoulder Shrugs
• Side Splits I
• Side Splits II
• Single Heel Lifts
• Single Knee Stretch
• Supine Arm Extension
• Toe Dips
• Triceps Curl
• Triceps Extensions I
• Triceps Extensions II
• Trot

14 Intermediate Reformer Exercises

• Mermaid
• Reverse Elephant
• Reverse Extensions
• Reverse Knee Stretch
• Row To Extension
• Scooter Stretch
• Shortbox Spine Twists
• Side Lying Arm Circles
• Side Lying Leg Kicks
• Spine Twists
• Stir The Pot
• Stomach Massage
• Stomach Massage Rounded
• X Band Stretch

13 Mastery Reformer Exercises

• Oblique Rolldown
• Reclining Pigeon
• Reverse Frog Kicks
• Reverse Lunge Press
• Short Spine Massage
• Shortbox Crunches
• Shortbox Hawk
• Shortbox Tree
• Skater
• Star Side Kick
• Starfish
• Super Splits
• Up Stretch

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

The Reformer Pilates Mini Workouts Deck features 30 reformer Pilates workouts, organised into 3 categories for a well-rounded practice:

Category 1.
Foundation Workouts (Blue Border)

Build strong fundamentals through essential, empowering movements. Gain the confidence and stability you need to create a lifelong, joyful Reformer Pilates practice.

Category 2.
Intermediate Workouts (Green Border)

Elevate your skill and deepen your mind-body connection with inspiring new challenges. Improve coordination and control as you unlock new levels of strength and grace.

Category 3.
Mastery Workouts (Red Border)

Push your limits and embrace your full potential with advanced, exhilarating sequences. Refine your technique, test your flexibility, and feel the thrill of true mastery on the Reformer.

There Are Endless Ways To Use Your Reformer Pilates Mini Workout Cards

 

The Reformer 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 foundation workout with an intermediate workout for strength and mobility.
• Start with a beginner workout and gradually progress to intermediate and mastery workouts as you build strength and confidence.
• Use a single card for a quick five-minute workout.
• Stack 3 to 5 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 workouts, your reformer 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 the Mini Workout Cards on Your Desktop, Laptop, Phone, iPad, Or Tablet

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 Reformer 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 1: All 46 Reformer Pilates Exercises on 6 Quick-Reference Cards

As a bonus, I’ve included six extra cards featuring all 46 reformer exercises. Use them as quick-reference guides or as additional workout cards to enhance your practice.

Bonus 2: Video Demo & 30 Modifications For Every Exercise In The Reformer Pilates Mini Workouts Deck

You’re going to love this bonus!

When you open the PDF, just click the exercise name on any card to instantly access a clear, step-by-step video demonstration. Looking for modifications? We’ve got you covered. Head to the Teaching Tips tab to find 30 modifications (10 beginner, 10 intermediate, and 10 mastery) so you can confidently tailor each move to your level.

Click on any of the exercises below to watch the video demonstrations and browse through the modifications (remember to head to the Teaching Tips tab to find the 30 modifications).

Video Demos & Modifications for the 19 Foundation Reformer Exercises: 

• Monkey Stretch
• Oblique Twist
• One Leg Stretch
• Pelvic Tilt I
• Pelvic Tilt II
• Running
• Shortbox Side Bends
• Shoulder External Rotations
• Shoulder Shrugs
• Side Splits I
• Side Splits II
• Single Heel Lifts
• Single Knee Stretch
• Supine Arm Extension
• Toe Dips
• Triceps Curl
• Triceps Extensions I
• Triceps Extensions II
• Trot

Video Demos & Modifications for the 14 Intermediate Reformer Exercises: 

• Mermaid
• Reverse Elephant
• Reverse Extensions
• Reverse Knee Stretch
• Row To Extension
• Scooter Stretch
• Shortbox Spine Twists
• Side Lying Arm Circles
• Side Lying Leg Kicks
• Spine Twists
• Stir The Pot
• Stomach Massage
• Stomach Massage Rounded
• X Band Stretch

Video Demos & Modifications for the 13 Mastery Reformer Exercises: 

• Oblique Rolldown
• Reclining Pigeon
• Reverse Frog Kicks
• Reverse Lunge Press
• Short Spine Massage
• Shortbox Crunches
• Shortbox Hawk
• Shortbox Tree
• Skater
• Star Side Kick
• Starfish
• Super Splits
• Up Stretch

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 every exercise and 1,380 modifications (30 modifications for each of the 46 exercises), 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.
• 6 Bonus Cards with all 46 reformer 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. He created the Reformer Pilates Card Deck, the Reformer Pilates Expansion Card Deck, and all these Pilates card decks.

“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.

“Can I license the card deck for my Pilates studio? 

Yes. You can find out more on my Pilates Card Deck Licensing page. 

“Hey George, I love your Reformer 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 my Reformer Pilates Card Deck, Reformer Pilates Expansion Card Deck, Pilates Matwork Card Deck and 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. 

P.P.P.S. Discover how to get students to practice at home using branded Pilates card decks and see retention rates skyrocket by 968%.