Wallform 28
Wallform 28 is a four-week wall Pilates program: 28 sessions of 10 to 20 minutes, beginner level in weeks 1 and 2 and intermediate in weeks 3 and 4, with a gentle stretch day every seventh day. In ChatGPT say "Start day 1 of the Wallform 28 program", or open any day here in your browser.
| Day | Session | Focus | Length | Level | Web player |
|---|---|---|---|---|---|
| Day 1 | Meet the wall | Full body | 9:55 | beginner | Open |
| Day 2 | Feet on the wall | Core | 9:55 | beginner | Open |
| Day 3 | Bridges and slides | Legs & glutes | 10:10 | beginner | Open |
| Day 4 | Push the wall | Upper body | 10:05 | beginner | Open |
| Day 5 | Find your line | Full body | 11:55 | beginner | Open |
| Day 6 | Steady middle | Core | 11:55 | beginner | Open |
| Day 7 | Easy stretch | Mobility & stretch | 9:55 | beginner | Open |
| Day 8 | Longer holds | Full body | 11:55 | beginner | Open |
| Day 9 | Strong base | Legs & glutes | 12:05 | beginner | Open |
| Day 10 | Core control | Core | 14:55 | beginner | Open |
| Day 11 | Arms and plank | Upper body | 12:10 | beginner | Open |
| Day 12 | Whole-body flow | Full body | 14:55 | beginner | Open |
| Day 13 | Sit and slide | Legs & glutes | 15:10 | beginner | Open |
| Day 14 | Unwind | Mobility & stretch | 11:55 | beginner | Open |
| Day 15 | Level up | Full body | 15:05 | intermediate | Open |
| Day 16 | Hundreds and roll-backs | Core | 14:55 | intermediate | Open |
| Day 17 | Glutes and wall sits | Legs & glutes | 17:55 | intermediate | Open |
| Day 18 | Lower on the wall | Upper body | 14:55 | intermediate | Open |
| Day 19 | Long circuit | Full body | 17:55 | intermediate | Open |
| Day 20 | Deep core | Core | 18:00 | intermediate | Open |
| Day 21 | Recharge | Mobility & stretch | 14:55 | beginner | Open |
| Day 22 | Pick up the pace | Full body | 17:55 | intermediate | Open |
| Day 23 | Leg day at the wall | Legs & glutes | 19:55 | intermediate | Open |
| Day 24 | Core endurance | Core | 20:10 | intermediate | Open |
| Day 25 | Push and hold | Upper body | 17:55 | intermediate | Open |
| Day 26 | Total wall | Full body | 19:55 | intermediate | Open |
| Day 27 | Long stretch | Mobility & stretch | 14:55 | beginner | Open |
| Day 28 | Finale | Full body | 19:55 | intermediate | Open |
Lengths include rests and the count-in. In ChatGPT any day can be made easier or harder, or standing only.
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.