28-Day Wall Pilates Challenge for Women 25+
A printable 28-day plan for women 25+: low-impact strength, core and posture at home. No equipment, just a clear wall and 15 to 25 minutes a day.

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28-Day Wall Pilates Challenge cover

28-Day Wall Pilates Challenge for Women 25+

35-page printable PDF · US Letter + A4
  • 35-page printable plan (US Letter + A4)
  • 16 illustrated wall moves, 2 levels
  • 3 workouts, 28-day calendar + weekly check-ins
  • A welcome email + 4 weekly coaching emails
Real help, by email
A question about the challenge or your file? Reply to any email or write to coach@coachluke.com and I will help.
One week at a time
Learn the Moves, Build Rounds, Longer Holds, then Own the Routine. Every move is done at a wall, no gym.
See what's changing
A short check-in every week, plus a Day 1, 14 and 28 test: wall posture, plank hold and single-leg balance.
Plain and honest
Written by me, Coach Luke, NASM-CPT and NESTA nutrition coach. No spot-reduction promises, easier and harder versions of every move, and it doesn't replace your doctor.
Download right away
Your private download link and welcome email arrive by email.
Yours to keep
Reprint the calendar, check-ins and tracker whenever you need them.
A question first?
Just write to coach@coachluke.com
© Coach Luke · coachluke.com