8 WEEK

CHALLENGE

PILATES BAR KIT

Easy to follow workouts to tone your

muscles and lose weight
 This e-book (8 Week Challenge - Pilates Bar Kit) and its contents are
intended for general reference purposes only and are not intended to
address specific medical conditions.

This information is not a substitute for professional medical advice or a

medical exam. Prior to participating in any exercise program or activity, you
should seek the advice of your physician or other qualified health
professional.

Participating in any workout or exercise program means you may sustain a

risk of physical injury. By using this e-book (8 Week Challenge - Pilates Bar
Kit) you are voluntarily participating in these activities and release Alignrgy
from any and all claims of action and liability.

We do not guarantee you will lose any weight just from reading this
document. Your results are completely dependent on what you do with
this knowledge.

If you’re unsure if you should follow any of the guidelines mentioned within
any of the content of this e-book (8 Week Challenge - Pilates Bar Kit),
contact a qualified professional.
 Stackable resistance bands, simply add or

remove weight depending on the exercise

Both ends are equipped with high-quality

adjustable straps, which can easily and

quickly adjust the length required for

various exercises

Roll the resistance bands around the

bar to keep them taut when needed

WEEK 1 Monday - lower body

GLUTE BRIDGES 45 SEC | 4 ROUNDS

DONKEY KICKS each side - 45 SEC | 4 ROUNDS

WEEK 1 Monday - lower body

SIDE LUNGE each side - 45 SEC | 4 ROUNDS

SQUATS 45 SEC | 4 ROUNDS

WEEK 1 Tuesday - upper body

FRONT RAISES 45 SEC | 4 ROUNDS

SHOULDER PRESS 45 SEC | 4 ROUNDS

WEEK 1 Tuesday - upper body

OVERHEAD TRICEP EXTENSION 45 SEC | 4 ROUNDS

KNEELING CHEST PRESS 45 SEC | 4 ROUNDS

 WEEK 1 Wednesday - abs

HIGH PLANK ALTERNATING LEG LIFTS 45 SEC | 4 ROUNDS

V-SIT KNEE TUCKS 45 SEC | 4 ROUNDS

WEEK 1 Wednesday - abs

MOUNTAIN CLIMBERS 45 SEC | 4 ROUNDS

HEEL PULLS 45 SEC | 4 ROUNDS

WEEK 1 Thursday - lower body

GOOD MORNINGS 45 SEC | 4 ROUNDS

SQUAT HOLD W CALF RAISES 45 SEC | 4 ROUNDS

WEEK 1 Thursday - lower body

HIP ABDUCTION each side - 45 SEC | 4 ROUNDS

SUMO DEADLIFTS 45 SEC | 4 ROUNDS

WEEK 1 Friday - upper body

BENT OVER ROWS 45 SEC | 4 ROUNDS

BICEP CURLS 45 SEC | 4 ROUNDS

WEEK 1 Friday - upper body

REAR DELT FLIES 45 SEC | 4 ROUNDS

SINGLE ARM ROW each side - 45 SEC | 4 ROUNDS

WEEK 2 Monday - lower body

STATIC LUNGE each side - 45 SEC | 4 ROUNDS

STRAIGHT LEG DEADLIFT 45 SEC | 4 ROUNDS

 WEEK 2 Monday - lower body

LEG CURLS 45 SEC | 4 ROUNDS

STRAIGHT LEG KICKBACK each side - 45 SEC | 4 ROUNDS

WEEK 2 Tuesday - upper body

UPRIGHT ROW 45 SEC | 4 ROUNDS

HUNDREDS 45 SEC | 4 ROUNDS

WEEK 2 Tuesday - upper body

CHEST FLIES 45 SEC | 4 ROUNDS

OVERHEAD TRICEP EXTENSION 45 SEC | 4 ROUNDS

WEEK 2 Wednesday - abs

TOE TAPS 45 SEC | 4 ROUNDS

STRAIGHT LEG RAISES 45 SEC | 4 ROUNDS

WEEK 2 Wednesday - abs

RUSSIAN TWISTS 45 SEC | 4 ROUNDS

WOOD CHOPPERS each side - 45 SEC | 4 ROUNDS

WEEK 2 Thursday - lower body

GLUTE BRIDGES 45 SEC | 4 ROUNDS

DONKEY KICKS each side - 45 SEC | 4 ROUNDS

WEEK 2 Thursday - lower body

SIDE LUNGES each side - 45 SEC | 4 ROUNDS

SQUATS 45 SEC | 4 ROUNDS

WEEK 2 Friday - upper body

BICEP CURLS 45 SEC | 4 ROUNDS

REAR DELT FLIES 45 SEC | 4 ROUNDS

WEEK 2 Friday - upper body

CROSS PULL each side - 45 SEC | 4 ROUNDS

SHOULDER PRESS 45 SEC | 4 ROUNDS

WEEK 3 Monday - lower body

GOOD MORNINGS 45 SEC | 4 ROUNDS

SQUAT HOLD W CALF RAISES 45 SEC | 4 ROUNDS

WEEK 3 Monday - lower body

HIP ABDUCTION each side - 45 SEC | 4 ROUNDS

SUMO DEADLIFTS 45 SEC | 4 ROUNDS

WEEK 3 Tuesday - upper body

FRONT RAISES 45 SEC | 4 ROUNDS

SHOULDER PRESS 45 SEC | 4 ROUNDS

WEEK 3 Tuesday - upper body

OVERHEAD TRICEP EXTENSION 45 SEC | 4 ROUNDS

KNEELING CHEST PRESS 45 SEC | 4 ROUNDS

WEEK 3 Wednesday - abs

FLUTTER KICKS 45 SEC | 4 ROUNDS

SIDE BEND each side - 45 SEC | 4 ROUNDS

WEEK 3 Wednesday - abs

BIRD DOG each side - 45 SEC | 4 ROUNDS

CRUNCHES 45 SEC | 4 ROUNDS

WEEK 3 Thursday - lower body

STATIC LUNGES each side - 45 SEC | 4 ROUNDS

STRAIGHT LEG DEADLIFT 45 SEC | 4 ROUNDS

 WEEK 3 Thursday - lower body

LEG CURLS 45 SEC | 4 ROUNDS

STRAIGHT LEG KICKBACK each side - 45 SEC | 4 ROUNDS

WEEK 3 Friday - upper body

BENT OVER ROWS 45 SEC | 4 ROUNDS

BICEP CURLS 45 SEC | 4 ROUNDS

WEEK 3 Friday - upper body

REAR DELT FLIES 45 SEC | 4 ROUNDS

SINGLE ARM ROW each side - 45 SEC | 4 ROUNDS

WEEK 4 Monday - lower body

SQUATS 45 SEC | 4 ROUNDS

GOOD MORNINGS 45 SEC | 4 ROUNDS

WEEK 4 Monday - lower body

STATIC LUNGE each side - 45 SEC | 4 ROUNDS

HIP ABDUCTION each side - 45 SEC | 4 ROUNDS

WEEK 4 Tuesday - upper body

UPRIGHT ROW 45 SEC | 4 ROUNDS

HUNDREDS 45 SEC | 4 ROUNDS

WEEK 4 Tuesday - upper body

CHEST FLIES 45 SEC | 4 ROUNDS

OVERHEAD TRICEP EXTENSION 45 SEC | 4 ROUNDS

 WEEK 4 Wednesday - abs

HIGH PLANK ALTERNATING LEG LIFTS 45 SEC | 4 ROUNDS

V-SIT KNEE TUCKS 45 SEC | 4 ROUNDS

WEEK 4 Wednesday - abs

MOUNTAIN CLIMBERS 45 SEC | 4 ROUNDS

HEEL PULLS 45 SEC | 4 ROUNDS

WEEK 4 Thursday - lower body

DONKEY KICKS each side - 45 SEC | 4 ROUNDS

STRAIGHT LEG DEADLIFT 45 SEC | 4 ROUNDS

WEEK 4 Thursday - lower body

SQUAT HOLD W CALF RAISES 45 SEC | 4 ROUNDS

LEG CURLS 45 SEC | 4 ROUNDS

WEEK 4 Friday - upper body

BICEP CURLS 45 SEC | 4 ROUNDS

REAR DELT FLIES 45 SEC | 4 ROUNDS

WEEK 4 Friday - upper body

CROSS PULL each side - 45 SEC | 4 ROUNDS

SHOULDER PRESS 45 SEC | 4 ROUNDS

WEEK 5 Monday - lower body

GLUTE BRIDGES 45 SEC | 4 ROUNDS

SIDE LUNGE each side - 45 SEC | 4 ROUNDS

 WEEK 5 Monday - lower body

STRAIGHT LEG KICKBACK each side - 45 SEC | 4 ROUNDS

SUMO DEADLIFT 45 SEC | 4 ROUNDS

WEEK 5 Tuesday - upper body

KNEELING CHEST PRESS 45 SEC | 4 ROUNDS

CHEST FLIES 45 SEC | 4 ROUNDS

WEEK 5 Tuesday - upper body

UPRIGHT ROW 45 SEC | 4 ROUNDS

OVERHEAD TRICEP EXTENSION 45 SEC | 4 ROUNDS

WEEK 5 Wednesday - abs

TOE TAPS 45 SEC | 4 ROUNDS

STRAIGHT LEG RAISES 45 SEC | 4 ROUNDS

WEEK 5 Wednesday - abs

RUSSIAN TWISTS 45 SEC | 4 ROUNDS

WOOD CHOPPERS each side - 45 SEC | 4 ROUNDS

WEEK 5 Thursday - lower body

SQUATS 45 SEC | 4 ROUNDS

GOOD MORNINGS 45 SEC | 4 ROUNDS

WEEK 5 Thursday - lower body

STATIC LUNGE each side - 45 SEC | 4 ROUNDS

HIP ABDUCTION each side - 45 SEC | 4 ROUNDS

WEEK 5 Friday - upper body

SHOULDER PRESS 45 SEC | 4 ROUNDS

BENT OVER ROWS 45 SEC | 4 ROUNDS

WEEK 5 Friday - upper body

BICEP CURLS 45 SEC | 4 ROUNDS

REAR DELT FLIES 45 SEC | 4 ROUNDS

WEEK 6 Monday - lower body

DONKEY KICKS each side - 45 SEC | 4 ROUNDS

STRAIGHT LEG DEADLIFT 45 SEC | 4 ROUNDS

WEEK 6 Monday - lower body

SQUAT HOLD W CALF RAISES 45 SEC | 4 ROUNDS

LEG CURLS 45 SEC | 4 ROUNDS

WEEK 6 Tuesday - upper body

OVERHEAD TRICEP EXTENSION 45 SEC | 4 ROUNDS

CROSS PULL each side - 45 SEC | 4 ROUNDS

WEEK 6 Tuesday - upper body

FRONT RAISES 45 SEC | 4 ROUNDS

KNEELING CHEST PRESS 45 SEC | 4 ROUNDS

WEEK 6 Wednesday - abs

FLUTTER KICKS 45 SEC | 4 ROUNDS

SIDE BEND each side - 45 SEC | 4 ROUNDS

WEEK 6 Wednesday - abs

BIRD DOG each side - 45 SEC | 4 ROUNDS

CRUNCHES 45 SEC | 4 ROUNDS

WEEK 6 Thursday - lower body

GLUTE BRIDGES 45 SEC | 4 ROUNDS

SIDE LUNGE each side - 45 SEC | 4 ROUNDS

 WEEK 6 Thursday - lower body

STRAIGHT LEG KICKBACK each side - 45 SEC | 4 ROUNDS

SUMO DEADLIFT 45 SEC | 4 ROUNDS

WEEK 6 Friday - upper body

SINGLE ARM ROW each side - 45 SEC | 4 ROUNDS

BICEP CURLS 45 SEC | 4 ROUNDS

WEEK 6 Friday - upper body

HUNDREDS 45 SEC | 4 ROUNDS

SHOULDER PRESS 45 SEC | 4 ROUNDS

WEEK 7 Monday - lower body

STRAIGHT LEG DEADLIFT 45 SEC | 4 ROUNDS

SIDE LUNGE each side - 45 SEC | 4 ROUNDS

WEEK 7 Monday - lower body

SQUATS 45 SEC | 4 ROUNDS

DONKEY KICKS each side - 45 SEC | 4 ROUNDS

WEEK 7 Tuesday - upper body

KNEELING CHEST PRESS 45 SEC | 4 ROUNDS

CHEST FLIES 45 SEC | 4 ROUNDS

WEEK 7 Tuesday - upper body

UPRIGHT ROW 45 SEC | 4 ROUNDS

OVERHEAD TRICEP EXTENSION 45 SEC | 4 ROUNDS

WEEK 7 Wednesday - abs

MOUNTAIN CLIMBERS 45 SEC | 4 ROUNDS

V-SIT KNEE TUCKS 45 SEC | 4 ROUNDS

WEEK 7 Wednesday - abs

CRUNCHES 45 SEC | 4 ROUNDS

FLUTTER KICKS 45 SEC | 4 ROUNDS

WEEK 7 Thursday - lower body

SQUAT HOLD W CALF RAISES 45 SEC | 4 ROUNDS

STATIC LUNGE each side - 45 SEC | 4 ROUNDS

 WEEK 7 Thursday - lower body

GLUTE BRIDGES 45 SEC | 4 ROUNDS

STRAIGHT LEG KICKBACK each side - 45 SEC | 4 ROUNDS

WEEK 7 Friday - upper body

SHOULDER PRESS 45 SEC | 4 ROUNDS

BENT OVER ROWS 45 SEC | 4 ROUNDS

WEEK 7 Friday - upper body

BICEP CURLS 45 SEC | 4 ROUNDS

REAR DELT FLIES 45 SEC | 4 ROUNDS

WEEK 8 Monday - lower body

GOOD MORNINGS 45 SEC | 4 ROUNDS

HIP ABDUCTION each side - 45 SEC | 4 ROUNDS

WEEK 8 Monday - lower body

LEG CURLS 45 SEC | 4 ROUNDS

SUMO DEADLIFT 45 SEC | 4 ROUNDS

WEEK 8 Tuesday - upper body

OVERHEAD TRICEP EXTENSION 45 SEC | 4 ROUNDS

CROSS PULL each side - 45 SEC | 4 ROUNDS

WEEK 8 Tuesday - upper body

FRONT RAISES 45 SEC | 4 ROUNDS

KNEELING CHEST PRESS 45 SEC | 4 ROUNDS

 WEEK 8 Wednesday - abs

HIGH PLANK ALTERNATING LEG LIFTS 45 SEC | 4 ROUNDS

TOE TAPS 45 SEC | 4 ROUNDS

WEEK 8 Wednesday - abs

STRAIGHT LEG RAISES 45 SEC | 4 ROUNDS

RUSSIAN TWISTS 45 SEC | 4 ROUNDS

WEEK 8 Thursday - lower body

STRAIGHT LEG DEADLIFT 45 SEC | 4 ROUNDS

SIDE LUNGE each side - 45 SEC | 4 ROUNDS

WEEK 8 Thursday - lower body

SQUATS 45 SEC | 4 ROUNDS

DONKEY KICKS each side - 45 SEC | 4 ROUNDS

WEEK 8 Friday - upper body

SINGLE ARM ROW each side - 45 SEC | 4 ROUNDS

BICEP CURLS 45 SEC | 4 ROUNDS

WEEK 8 Friday - upper body

HUNDREDS 45 SEC | 4 ROUNDS

SHOULDER PRESS 45 SEC | 4 ROUNDS