30-Day Challenge

Free 30-day pilates bar challenge

Your new shape in 30 days

15–25 minutes a day with your pilates bar. A guided workout for every day, a voice coach and a timer, points and streaks that keep you going.

Start day 1 See the 30 days
30guided workouts15–25 mina day$0free with your bar

Slide through 30 days

Drag the figure to turn
Illustrated woman aged 40+, day 1 Illustrated woman aged 40+, day 20 Illustrated woman aged 40+, day 30
Day1
Weight176 lbsStart
Day 1Day 10Day 20Day 30
Flatter belly
Lifted glutes
Toned legs

Illustration, not a real customer. Individual results vary and depend on diet, sleep and starting point.

Day 1 → Day 30

Small sessions, big change

Every day builds on the last. Lower body, arms and full-body flows rotate so the bar works your belly, glutes and legs from every angle.

Start today

Your workout in 60 seconds

7 moves. One full-body session.

A one-minute preview of a 30-minute Pilates ring workout.

01
Exercise 1 of 7 · Pilates ring

Chest press

Muscles worked

Chest + shoulders

Squeeze the ring. Keep your shoulders down.

Female anatomical illustration highlighting chest and shoulders

Tap a number to explore a move. Turn sound on for music.
Workout footage: Move With Nicole · Muscle illustrations are schematic.

Real moves with your kit

Bar and bands in action

One bar, endless moves: squats, presses and glute work with resistance bands.
Your home pilates studio: one bar, two bands and 15 minutes a day.

Week by week

  • WEEK1

    Learn the moves

    3 rounds, 30 seconds per move. You learn the form and wake up muscles you forgot about.

  • WEEK2

    Feel the burn

    Longer sets and one more move. Posture gets taller and the core starts to hold.

  • WEEK3

    See the shape

    4 rounds, 40 seconds. Waist and glutes look more defined in your jeans.

  • WEEK4

    Sculpted finale

    45 seconds per move and full-body finales on days 29 and 30.

The 30-day look

Illustrated woman aged 40+, day 1
Day 1 · 176 lbs
Illustrated woman aged 40+, day 20
Day 20 · 153 lbs
Illustrated woman aged 40+, day 30
Day 30 · 141 lbs

Illustrations. Individual results vary.

Your challenge

Today's workout and your points

Free 30-day pilates bar challenge

Sculpted Flow

15–25 minutes a day with your pilates bar. Tap start, follow the voice and the timer. Your progress is saved on this phone.

0
points
0
day streak
1
of 30 days
Starter

Your 30 days

DoneMissed (−5)Today

Daily reminder

Your phone calendar will remind you every day for 30 days. Tip: add this page to your home screen (Share → Add to Home Screen) so it opens like an app.

Points history

    How points work

    • Finish a workout: +10
    • Streak bonus: +2 for each day in a row, up to +10
    • Recovery day stretch: +5
    • Skip a planned day: −5 and your streak resets
    • Levels: Starter 0 · Toned 100 · Strong 200 · Sculpted 300
    Coming soon

    Sculpted Flow Membership

    $19.99 / month
    • New monthly challenges after your first 30 days
    • Longer guided workouts for every level
    • Community, leaderboard and monthly rewards

    Membership is not open yet and nothing is charged today. Leave your email and we will let you know when it opens.

    Check with your doctor before starting a new exercise program. Stop if you feel pain.