There are 16 exercises in the Beginner workout.  These
are exercises traditionally done on Pilates machines, but
have been modified so that no equipment is necessary.
Beginner Exercises

1.  Roll Down
2.  Footwork
3.  The Hundred
4.  Push Through
5.  Frog
6.  Leg Circles
7.  Coordination
8.  Shave Your Head
9.  Pulling Straps
10.  Cat
11.  Stomach Massage
12.  Elephant
13.  Short Box
14.  Knee Stretches
15.  Pelvic Lift
16.  Running
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More Than Mat Pilates: Beginner by Sarah Picot
Go beyond traditional mat work with this innovative program that brings machine-based exercises to the mat. The exercises are all no-equipment versions of standard machine-based exercises. The Beginner workout starts with a 10-minute warmup using traditional Pilates mat exercises, followed by 24 minutes of non-traditional Pilates. You also have option of a bonus 13-minute Cardio Flow workout, once you have mastered the moves. The Cardio Flow workout uses all the same exercises found in the main workout, but at a faster pace.
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