FREE DOWNLOAD
Print the 28-day
wall Pilates chart.
One page, four weeks, five sessions a week with the rest days already marked. Print it, put it somewhere you will see it, and tick each day. No email, no sign-up, no watermark.
A free printable 28-day wall Pilates chart: four weeks of 10–15 minute standing sessions, five movement days and two rest days each week, with a tick box for every day. One A4 page, no equipment beyond a wall, and no email required to download it.
One A4 page. Black-and-white friendly. Designed to print without trimming.
Download the chart ↗If the edges are trimmed, choose “fit to page” in the print dialog.
What is on the chart
The page is a four-week grid: four rows of seven days, numbered 1 to 28. Each day shows what to do and how long it takes, and each session has a small circle to tick when you finish it. Rest days are marked in a different colour so you do not have to remember which day you are on.
- Week 1 — ten minutes, learning the six moves.
- Week 2 — twelve minutes, slower rather than harder.
- Week 3 — fifteen minutes, with a second pass of the standing work.
- Week 4 — fifteen minutes, finishing with day one again.
Every week has one deliberately easy day and two rest days. That is the structure that makes the month finishable, and it is the part most 28-day challenges leave out.
How to use it
- Print it once. Put it on the fridge, the back of a door, or wherever you will see it before you sit down for the evening.
- Tick the day, not the workout. The circle is for “I did the thing”, not for how hard it felt.
- Miss a day? Move on. Do not stack two sessions to catch up, and do not restart the month. Pick up at the next day.
- Repeat a week rather than skip ahead. If week three felt rushed, do week three again. The calendar is a guide, not a test.
Print settings that work
The PDF is set up for A4 with a 12mm margin. On US Letter, choose fit to page or shrink oversized pages; nothing important sits in the outer 12mm, so it will not clip. If you are printing in black and white, the rest days still read as a lighter block, and the tick circles remain visible.
If you would rather not print at all, save the PDF to your phone and tick it with the markup tool. The chart is designed to work either way.
If you want the sessions timed
The chart gives you the schedule, not the follow-along. If you would rather be told when to move and when to rest, the ten-minute templates give the order and the clock, and wall Pilates for beginners explains the six moves in detail. The rules behind the month are in the full challenge guide.
Good to know
Is the chart really free?
Yes. It is a one-page PDF with no email gate, no sign-up and no watermark. Download it, print it, or keep it on your phone.
What size is the printable?
It is laid out for A4. It also prints on US Letter if you choose “fit to page” in your printer dialog; the only difference is slightly wider side margins.
Can I print it in black and white?
Yes. The schedule and tick boxes survive greyscale; the colour is only used to separate session, easy day and rest.
Do I need equipment for the challenge?
A clear stretch of wall about shoulder width and roughly one square metre of floor. No mat, no bands, no weights. The chart is standing work only.
Is this the same plan as the 28-day challenge guide?
Yes. The chart is the schedule from the guide, laid out day by day so you can tick it off. The guide explains the rules, progression and what to do when you miss a day.
Can I share the PDF with a friend?
Yes, send them the file or the page link. It is free and there is no limit. Please do not sell it or remove the footer.
If you would rather follow along than read a chart, pose turns the same schedule into short standing sessions with a four-week plan.