30 Reformer Pilates Mini Workout Cards: Strength & Sculpt (deck 2)

The Reformer Pilates Mini Workouts Card Deck 2: Strength & Sculpt features 30 structured routines. You can get the first deck in the series here. 

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 that 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 2: Strength & Sculpt

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: Core Igniter
A core-focused flow to build strength and deepen body awareness. Monkey Stretch enhances hamstring flexibility, Oblique Twist improves rotational strength, Pelvic Tilt I activates deep abs, Running builds lower-body endurance, and Shoulder Shrugs promote upright posture.

Card 2: Hip Harmony Flow
A gentle yet strengthening sequence for smooth hip mobility and core control. Side Splits I enhances hip stability, Pelvic Tilt II strengthens lower abs, One Leg Stretch improves hip flexor mobility, Toe Dips activate deep core, and Supine Arm Extension tones the upper body.

Card 3: Length & Lift
A full-body lengthening routine to improve posture and balance. Triceps Extensions I tones the arms, Side Splits II improves inner thigh strength, Shortbox Side Bends build side-body flexibility, Single Heel Lifts strengthen calves, and Trot increases lower-body stamina.

Card 4: Gentle Power Build
A supportive flow for gentle strength and deep core activation. Pelvic Tilt I activates abdominals, Triceps Curl sculpts arms, Running enhances endurance, Shoulder External Rotations build shoulder stability, and Toe Dips engage the lower core.

Card 5: Balanced Core Roots
A stabilising session to ground the core and balance the body. Monkey Stretch improves back line mobility, Single Knee Stretch supports hip stability, Pelvic Tilt II deepens ab engagement, Supine Arm Extension strengthens arms, and Shoulder Shrugs support posture.

Card 6: Flow & Flex
A dynamic flow to encourage flexibility and integrated strength. Side Splits II enhances hip control, Oblique Twist fires up the core, Running improves leg stamina, Triceps Extensions II sculpt upper arms, and Shortbox Side Bends open the side body.

Card 7: Root & Rise
A grounding workout for stability and dynamic lift. One Leg Stretch improves hip alignment, Trot builds leg power, Shoulder External Rotations strengthen the shoulders, Pelvic Tilt I supports spinal mobility, and Supine Arm Extension tones arms.

Card 8: Core Control Basics
A focused sequence for deep ab activation and upper-body tone. Triceps Curl sculpts arms and core, Toe Dips challenge the lower abs, Pelvic Tilt II strengthens the pelvis, Running improves lower-body stamina, and Shoulder Shrugs align shoulders.

Card 9: Lower Body Focus
A leg-centric workout to build strong and mobile hips. Side Splits I stabilises hips, Single Knee Stretch strengthens lower core and legs, Single Heel Lifts boost calf endurance, One Leg Stretch enhances hip flexibility, and Trot develops lower-body power.

Card 10: Arm & Spine Flow
A smooth sequence to strengthen arms and improve spinal mobility. Supine Arm Extension sculpts shoulders, Triceps Extensions I tones upper arms, Shoulder External Rotations refine shoulder health, Shortbox Side Bends stretch the side body, and Pelvic Tilt I supports core control.

The 10 “Intermediate” Mini Workout Cards

Card 1: Spiral Strength
A dynamic sequence to develop rotational power and full-body control. Shortbox Spine Twists build core twist strength, Reverse Knee Stretch fires up lower abs, Side Lying Arm Circles sculpt shoulders, Stir The Pot enhances torso stability, and Stomach Massage Rounded strengthens the spine and abs.

Card 2: Hip Power Flow
A hip-focused flow to unlock flexibility and strengthen stabilisers. Mermaid opens lateral lines, Reverse Elephant stretches hamstrings, Side Lying Leg Kicks strengthen glutes, Row To Extension sculpts back and arms, and Stomach Massage engages core and legs.

Card 3: Dynamic Core Builder
A flowing series to deeply engage your core and back. Reverse Extensions strengthen spinal extensors, Scooter Stretch fires up hips and glutes, Spine Twists refine rotational strength, Stomach Massage Rounded challenges core articulation, and X Band Stretch tones arms and shoulders.

Card 4: Full Body Sculpt
An energetic routine to strengthen and tone from head to toe. Mermaid improves flexibility and side-body control, Side Lying Arm Circles sculpt arms and shoulders, Reverse Knee Stretch targets deep abs, Stir The Pot enhances stability, and Spine Twists increase rotational mobility.

Card 5: Powerful Flow
A flowing series designed to boost overall power and grace. Row To Extension develops back and arm strength, Stomach Massage refines core control, Reverse Extensions build spinal stability, X Band Stretch tones the upper body, and Side Lying Leg Kicks strengthen glutes and hips.

Card 6: Strength Spirals
A spiraling sequence to boost rotational strength and overall flexibility. Shortbox Spine Twists fire up obliques, Scooter Stretch energises glutes, Mermaid opens the side body, Reverse Elephant improves hamstring mobility, and Spine Twists refine control.

Card 7: Balanced Power
A balanced routine for full-body sculpting and core control. Side Lying Arm Circles strengthen shoulders, Stomach Massage Rounded engages core and spine, X Band Stretch works the arms and chest, Reverse Extensions improve backline strength, and Row To Extension adds upper-body power.

Card 8: Hip & Core Ignite
A dynamic session to build lower-body strength and deep core activation. Reverse Knee Stretch targets abs, Scooter Stretch sculpts glutes, Side Lying Leg Kicks improve hip stability, Stomach Massage strengthens core and legs, and Mermaid stretches lateral lines.

Card 9: Flex & Flow
A smooth sequence combining flexibility with control and strength. Reverse Elephant opens the hamstrings, Spine Twists enhance rotation, Shortbox Spine Twists build oblique strength, Stomach Massage Rounded refines articulation, and Stir The Pot challenges shoulder stability.

Card 10: Total Body Tone
A sculpting routine to target all major muscle groups in one flow. X Band Stretch tones arms and chest, Row To Extension strengthens upper back, Reverse Extensions activate spine, Side Lying Arm Circles sculpt shoulders, and Scooter Stretch refines lower-body strength.

The 10 “Mastery” Mini Workout Cards

Card 1: Power Precision
A challenging sequence to build advanced core strength and upper-body control. Oblique Rolldown sculpts the waist, Reverse Lunge Press strengthens legs and shoulders, Shortbox Hawk refines lateral stability, Shortbox Tree improves hamstring flexibility and spinal control, and Star Side Kick enhances balance and lateral power.

Card 2: Dynamic Lift
A flowing series for ultimate flexibility and dynamic control. Starfish activates the deep core, Skater builds balance and leg strength, Short Spine Massage enhances spinal articulation, Reclining Pigeon opens hips deeply, and Super Splits develop extreme leg flexibility.

Card 3: Spirals & Lines
A spiral-focused series for rotational strength and long-line control. Oblique Rolldown defines core and obliques, Skater builds unilateral leg strength, Shortbox Hawk refines side-body lengthening, Star Side Kick strengthens hips and balance, and Super Splits challenge deep flexibility.

Card 4: Core Mastery
A powerhouse session to transform core stability and spinal control. Reverse Frog Kicks strengthen glutes and hamstrings, Short Spine Massage improves spinal flexibility, Shortbox Crunches build deep abdominal power, Up Stretch engages shoulders and core, and Starfish integrates full-body strength.

Card 5: Long Lines & Control
A flowing routine to lengthen the body and refine precise movement. Shortbox Tree enhances hamstring stretch and core control, Skater strengthens lateral lines, Reclining Pigeon opens hips and releases tension, Reverse Lunge Press builds full-body power, and Starfish activates the core.

Card 6: Strength Flow
A fluid yet powerful sequence to challenge balance and muscular control. Up Stretch strengthens shoulders and lengthens the spine, Reverse Frog Kicks activate the posterior chain, Shortbox Hawk refines lateral strength, Oblique Rolldown sculpts core definition, and Reclining Pigeon improves hip mobility.

Card 7: Deep Core Flow
A demanding series to sculpt and stabilise your entire core. Short Spine Massage refines spinal flexibility, Shortbox Crunches fire up deep abs, Reverse Lunge Press builds lower-body strength, Star Side Kick enhances hip control, and Super Splits push leg flexibility to the limit.

Card 8: Flexibility & Fire
A transformative flow for ultimate flexibility and fierce strength. Reclining Pigeon deeply opens hips, Reverse Frog Kicks engage glutes and hamstrings, Starfish strengthens the full body, Skater challenges balance and control, and Up Stretch builds shoulder and spinal power.

Card 9: Special Spiral Challenge
A spiral-heavy session for advanced rotation and strength. Oblique Rolldown defines core twists, Shortbox Hawk refines lateral spine lengthening, Star Side Kick enhances hip and glute stability, Shortbox Tree supports core and hamstring mobility, and Super Splits develop unmatched flexibility.

Card 10: Power Length Flow
A powerful blend of lengthening and strength. Starfish engages deep core and limbs, Short Spine Massage mobilises the spine, Reverse Lunge Press strengthens full-body lines, Reclining Pigeon improves hip range, and Skater refines balance and leg power.

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 2: Strength & Sculpt 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

Unlock the versatility of the mini workout 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 workout card for a convenient and accessible reformer exercise experience.

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 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 2: Strength & Sculpt, and can’t wait to download, print, and enjoy learning from 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%.