A 28-day wall Pilates challenge, day by day
Wallform 28 is a 28-day wall Pilates program of short sessions, 10 to 20 minutes each: beginner moves in weeks 1 and 2, intermediate in weeks 3 and 4, and a gentle stretch every seventh day. Follow it in ChatGPT, which remembers the days you've finished and opens the next one, or open any day in your browser.
Updated · The Open Apps, Inc.
How to follow it
- Start at day 1. In ChatGPT, say "Start day 1 of the Wallform 28 program". The card shows the day's moves and a Start button.
- Press Start and follow along. A count-in, then each move with a countdown, cues and rests. Pause, skip or swap a move whenever you need.
- Finish and rate it. When you finish, the day is ticked off. Rating how it felt is optional and helps you choose easier or harder next time.
- Ask for the next day. Say "next day" or "today's Wallform session" and the next unfinished day opens.
- Miss a day? Carry on. Nothing is locked or reset: pick up where you left off, or repeat a day you liked.
All 28 days
Lengths include rests and the count-in.
| Day | Session | Focus | Length |
|---|---|---|---|
| Day 1 | Meet the wall | Full body | 9:55 |
| Day 2 | Feet on the wall | Core | 9:55 |
| Day 3 | Bridges and slides | Legs & glutes | 10:10 |
| Day 4 | Push the wall | Upper body | 10:05 |
| Day 5 | Find your line | Full body | 11:55 |
| Day 6 | Steady middle | Core | 11:55 |
| Day 7 | Easy stretch | Mobility & stretch | 9:55 |
| Day 8 | Longer holds | Full body | 11:55 |
| Day 9 | Strong base | Legs & glutes | 12:05 |
| Day 10 | Core control | Core | 14:55 |
| Day 11 | Arms and plank | Upper body | 12:10 |
| Day 12 | Whole-body flow | Full body | 14:55 |
| Day 13 | Sit and slide | Legs & glutes | 15:10 |
| Day 14 | Unwind | Mobility & stretch | 11:55 |
| Day 15 | Level up | Full body | 15:05 |
| Day 16 | Hundreds and roll-backs | Core | 14:55 |
| Day 17 | Glutes and wall sits | Legs & glutes | 17:55 |
| Day 18 | Lower on the wall | Upper body | 14:55 |
| Day 19 | Long circuit | Full body | 17:55 |
| Day 20 | Deep core | Core | 18:00 |
| Day 21 | Recharge | Mobility & stretch | 14:55 |
| Day 22 | Pick up the pace | Full body | 17:55 |
| Day 23 | Leg day at the wall | Legs & glutes | 19:55 |
| Day 24 | Core endurance | Core | 20:10 |
| Day 25 | Push and hold | Upper body | 17:55 |
| Day 26 | Total wall | Full body | 19:55 |
| Day 27 | Long stretch | Mobility & stretch | 14:55 |
| Day 28 | Finale | Full body | 19:55 |
Ways to do a 28-day challenge
A month-long plan works best when it's easy to see what's next.
| Printable calendar | Phone app | Wallform 28 in ChatGPT | |
|---|---|---|---|
| Knowing what to do today | Read the day's list | The app shows it | "Next day" opens it with the moves drawn |
| Timing the moves | Your own timer | Usually built in | Timed player with rests and cues |
| Remembering where you are | Tick the box | Usually, with an account | Finished days, streak and next day, no account |
| Making a day easier | Swap moves yourself | Depends on the app | Ask "make it easier" or "standing only" |
Formats compared in general, 14 October 2026.
Use it in ChatGPT
Wallform Wall Pilates is a ChatGPT plugin. Type one of these:
- “Start day 1 of the Wallform 28 program”
- “Open my next Wallform day”
- “How many Wallform days have I finished?”
Questions
- Do I have to do the days in a row?
- No. The streak counts days in a row, but the program simply opens the day after the highest one you've finished, whenever you come back.
- What if a day is too hard?
- Ask for it easier: each main move is swapped for its easier version. You can also ask for "standing only" to skip floor moves.
- How long is each day?
- Between 10 and 20 minutes. Weeks 1 and 2 are 10 to 15 minutes, weeks 3 and 4 are 15 to 20.
- What happens after day 28?
- Start again from day 1 at a harder setting, or ask for routines by length, level and focus.
- Can I do it without a mat?
- Yes: ask for any day "wall only" and the floor moves are left out.
Wallform is general fitness, not medical advice. If you're pregnant or postpartum, recovering from an injury or have a health condition, check with a doctor or a qualified professional before you start. Stop any move that hurts.