Janice Kalin
DAY 1 — GLUTES + CORE + MOBILITY
Warm-Up Mobility Flow (8 Minutes)
Cat/Cow × 8
World’s Greatest Stretch × 5/side
Glute Bridges × 15
Hip Circles × 10/side
Deep Squat Hold with Reach × 45 sec
Bird Dogs × 10/side
Workout
1. Dumbbell Romanian Deadlift
4 sets × 12
Last 5 reps = pulse halfway up
2. Elevated Glute Bridge on BOSU
4 sets × 15
Hold top position 10 sec each set
Finish with 20 mini pulses
3. Cable Kickbacks
3 sets × 15/leg
10 pulses at end
4. Pilates Ball Inner Thigh Bridge
3 sets × 20
Squeeze ball continuously
5. Curtsy Lunge to Knee Drive
3 sets × 12/side
Slow and controlled
6. Exercise Ball Hamstring Curl
3 sets × 15
Core Finisher
Perform 2 rounds:
Dead Bugs × 12
Pilates Hundreds × 45 sec
Plank Hip Dips × 20
Hollow Hold × 30 sec
Cool Down Mobility
Figure 4 Stretch
Seated Forward Fold
Hip Flexor Stretch
Supine Twist
DAY 2 — UPPER BODY + POSTURE + PILATES CORE
Warm-Up Mobility
Arm Circles
Thread the Needle
Band Pull Aparts
Shoulder CARs
Thoracic Rotations
Workout
1. Dumbbell Shoulder Press
4 × 12
Last rep hold overhead 10 sec
2. Cable Row
4 × 15
5 pulses squeezed back each set
3. Push-Ups
3 × 10–15
Slow 3-second lowering
4. Lateral Raises
3 × 15
Finish with 15 top-half pulses
5. Cable Face Pulls
3 × 15
6. Bicep Curl to Press
3 × 12
7. Tricep Kickbacks
3 × 15
Pulse final 10 reps
Pilates Core Burnout
3 rounds:
Toe Taps × 20
Side Plank Reach Through × 10/side
Leg Lowers × 15
Russian Twists × 20
Mobility Cool Down
Child’s Pose
Chest Opener Stretch
Wall Pec Stretch
Neck Mobility
DAY 3 — LOWER BODY SCULPT + BOOTY
Warm-Up Mobility
Frog Stretch
Banded Walks
Glute Activation Pulses
Deep Lunges
Standing Leg Swings
Workout
1. Goblet Squats
4 × 15
15 bottom pulses after each set
2. Bulgarian Split Squats
3 × 12/leg
Slow tempo
3. Sumo Dumbbell Deadlift
4 × 12
Pulse at bottom for final 5 reps
4. Cable Abductions
3 × 20/leg
5. BOSU Step-Ups
3 × 12/leg
6. Fire Hydrants with Pilates Ball
3 × 20
7. Glute Bridge Burnout
1 set:
20 full reps
20 pulses
20-second hold
Core + Stability
Plank Shoulder Taps × 20
Side Leg Raises × 15/side
Bird Dogs × 12/side
V-Sits × 15
Mobility Cool Down
Pigeon Stretch
Butterfly Stretch
Hamstring Stretch
Hip Openers
DAY 4 — FULL BODY FLOW + MOBILITY
Mobility Warm-Up Flow (10 Minutes)
Move continuously:
Cat/Cow
Downward Dog to Plank
Spinal Rotations
Cossack Squats
Arm Swings
Hip CARs
Full Body Circuit
Complete 4 rounds:
1. Dumbbell Thrusters × 15
2. Reverse Lunge + Rotation × 12/side
3. Renegade Rows × 10/side
4. BOSU Squat Hold
30 sec
Finish with pulses
5. Exercise Ball Pike or Knee Tucks × 12
6. Standing Calf Raises
20 reps + 20 pulses
7. Pilates Ball Core Squeeze Hold
45 sec
Rest 60–90 sec between rounds.
Full Body Stretch + Recovery Flow
Deep Breathing
Cobra Stretch
Thread the Needle
Figure 4
Hamstring Stretch
Side Body Reach
Legs Up Wall × 2 min
Weekly Structure
Monday — Day 1
Tuesday — Day 2
Thursday — Day 3
Friday — Day 4
Optional:
Walking
Light yoga
Dance cardio
Recovery stretching on off days
no bosu ball but I have a stability ball
4-Day Pilates-Inspired Full Body Program
Equipment: Dumbbells, cable machine, squat rack, stability ball, Pilates ball
Style: Sculpting, mobility, pulses, slow tempo control, deep core, glute-focused Pilates strength
DAY 1 — GLUTES + CORE + MOBILITY
Warm-Up Mobility Flow (8 Minutes)
Cat/Cow × 8
World’s Greatest Stretch × 5/side
Glute Bridges × 15
Hip Circles × 10/side
Deep Squat Hold × 45 sec
Bird Dogs × 10/side
Workout
1. Dumbbell Romanian Deadlift
4 × 12
Final 5 reps = halfway pulses
2. Stability Ball Glute Bridges
4 × 15
Hold top for 10 sec
Finish each set with 20 pulses
3. Cable Kickbacks
3 × 15/leg
10 pulses at the end
4. Pilates Ball Inner Thigh Bridges
3 × 20
Constant squeeze on ball
5. Curtsy Lunge to Knee Drive
3 × 12/side
6. Stability Ball Hamstring Curl
3 × 15
Core Finisher
2 rounds:
Dead Bugs × 12
Pilates Hundreds × 45 sec
Plank Hip Dips × 20
Hollow Hold × 30 sec
Cool Down
Figure 4 Stretch
Seated Fold
Hip Flexor Stretch
Supine Twist
DAY 2 — UPPER BODY + PILATES CORE
Warm-Up Mobility
Arm Circles
Thread the Needle
Shoulder Rolls
Thoracic Rotations
Scapular Push-Ups
Workout
1. Dumbbell Shoulder Press
4 × 12
Hold last rep overhead 10 sec
2. Cable Rows
4 × 15
Add 5 squeeze pulses
3. Push-Ups
3 × 10–15
Slow lowering
4. Lateral Raises
3 × 15
Finish with top-half pulses
5. Cable Face Pulls
3 × 15
6. Bicep Curl to Press
3 × 12
7. Tricep Kickbacks
3 × 15
Pulse final 10 reps
Pilates Core Burnout
3 rounds:
Toe Taps × 20
Side Plank Reach Through × 10/side
Leg Lowers × 15
Russian Twists × 20
Mobility Cool Down
Child’s Pose
Chest Stretch
Neck Mobility
Thread the Needle
DAY 3 — LOWER BODY SCULPT + BOOTY
Warm-Up Mobility
Frog Stretch
Glute Activation Pulses
Standing Leg Swings
Deep Lunges
Hip Openers
Workout
1. Goblet Squats
4 × 15
15 bottom pulses after each set
2. Bulgarian Split Squats
3 × 12/leg
Slow controlled tempo
3. Sumo Dumbbell Deadlift
4 × 12
Pulse final reps at bottom
4. Cable Abductions
3 × 20/leg
5. Stability Ball Wall Squats
3 × 15
Add 15 pulses at bottom
6. Fire Hydrants with Pilates Ball
3 × 20
7. Glute Bridge Burnout
20 reps
20 pulses
20-second hold
Core + Stability
Plank Shoulder Taps × 20
Side Leg Raises × 15/side
Bird Dogs × 12/side
V-Sits × 15
Cool Down
Pigeon Stretch
Butterfly Stretch
Hamstring Stretch
Hip Openers
DAY 4 — FULL BODY FLOW + MOBILITY
Mobility Warm-Up Flow (10 Minutes)
Flow continuously:
Cat/Cow
Downward Dog to Plank
Spinal Rotations
Cossack Squats
Arm Swings
Hip Circles
Full Body Circuit
Complete 4 rounds:
1. Dumbbell Thrusters × 15
2. Reverse Lunge + Rotation × 12/side
3. Renegade Rows × 10/side
4. Stability Ball Wall Sit
30 sec hold
Finish with pulses
5. Stability Ball Knee Tucks × 12
6. Standing Calf Raises
20 reps + 20 pulses
7. Pilates Ball Core Squeeze Hold
45 sec
Rest 60–90 sec between rounds.
Recovery Stretch Flow
Cobra Stretch
Figure 4
Hamstring Stretch
Child’s Pose
Side Body Reach
Legs Up the Wall × 2 min