14-Day Reset & Sculpt Plan
A realistic program for women balancing wellness, ambition, and aesthetics.
Beginner:
Day 1 — Lower Body Foundation
Bodyweight Squats — 3x12
Glute Bridges — 3x12
Step Ups — 3x10
Incline Walk — 15 min
Day 2 — Pilates + Core
Reformer or Mat Pilates (Do a class or at-home workout)
Stretch + mobility
Day 3 — Upper Body Light
Lat Pulldown — 3x10
Shoulder Press — 3x10
Bicep Curl — 3x12
Plank — 20 sec
Day 4 — Recovery Walk
Outdoor walk (Strive for at lease 8-10k steps)
Day 5 — Full Body
Dumbbell Deadlift — 3x10
Lunges — 3x10
Light Core Circuit
Day 6 — Pilates Flow
Day 7 — Rest
Week 2: Repeat the same structure with slightly longer cardio + add light weights or use bands on Pilates days.
