25-Minute Full-Body Reformer

Hello, everybody. Welcome to this short to the point class. You're gonna love it. Let's start with something a little different. You're gonna put the box to the side of the carriage one red spring.

We're gonna start with some leg work and some glute work. So let's get down. Place your box. By the side of your reformer, I'm on 1 red spring. Here's my quadruple position. My leg is in the middle of my hands, kind of more like a tripod, actually, if you think about it because the knees underneath your hip, place the outside leg to the back, shoulder rest, and we're gonna start to push out.

So you're pushing that back leg is slightly externally rotated, and you're pushing back. So there you go. There is the glute working, but let's think about the upper body too. Your upper body stabilizing. And allowing you to move at that hip and knee joint.

How are we doing? We're feeding the booty, the glutes, the hamstrings. Keep going. We're gonna do 5 more, the lecture apps, 5, full extension, 4, 3 more, 3, 2 and one more. Amber Ringi back. Now from here, take that leg back, and we're just gonna lift that leg up and down in that quadrupe position, lift it up, And we're just gonna do 8 more here, 8, 7, just to burn that muscle, 6, 5 reach out to the crown of the head, 4, 3, 2, and 1. Step down, turning around, coming down all the way.

Now taking it down to a yellow spring now or a blue spring, I prefer a yellow place a strap around the mid thigh, bring the knee into your chest, clasp your hands, bring your head, neck and shoulders off the mat, float the other leg to join it, and then bring it out into, like, a single leg stretch. Now you see I'm not going to full extension. There's your single leg stretch here. That's it. So slight bend in the knee, so we don't lose the strap. The head is lifted.

We exhaling and just breathey naturally. There we go. Those those abs working. Woo hoo. Let's do 5 more, 5. Breathe 4 XL3.

XL 2, XL 1. Both legs come into chair position. Hold it here. We're just gonna abduct the legs. It's like a little butterfly or like a clam. Head is still lifted.

You're gonna feel the outer glute, specifically on the leg with the strap. You can feel it, right? Very subtle. Let's do 5 more. 5, 4, 3, we're breathing, 2, and one holder here. Reach both legs up to the sky. Now we press down little scissors.

Just little baby scissors. There we go. Woo hoo. Feel those apps. Keep it small. You don't have to go very big. Let's do 6 more.

Keep looking at your thighs though, 5, exhale 4, reach the toes up to the sky. Couple more. One more. Bend the knees. Lift yourself up.

Be careful. You don't crash. Turn it around. From here, we're gonna work into those obliques. So we should come up. You're gonna kneel, externally rotate that leg and kneel so the hands are behind your head.

So it's wrapped around. Your elbow here, and then we go into lateral flexion. Now this is totally oblique work. Whoo, right here. Closing down the side of your waist from your lower swip to your hip joint.

And you're reaching up and over. There we go. Side obliques. 5 more here. Think of lifting up and over. That sits all the way up and over. 3 more here. 3. Are we breathing up and over?

And let's do one more for good luck. And back. Love those. Release. Slowly, close the carriage, take a seat. We're gonna go with the same strap. If you wanna take a little bit more weight, you can, but I'm going more for course.

I'm still keeping that same yellow, lightest spring, wrap around your mid thigh, knees the bend, lift the legs up. We're gonna rock the knees side to side. So we're going towards the bar towards the rises. So everybody's going towards the bar towards the rises. And now we go one 2, 3, kick the legs up, bring it back to center, and again. So towards the bar, towards the rises, towards the bar, you kick those legs up and you come back.

So you're in a c curve with the spine, and those lower abs are firing, and your hips slightly lifted, slightly lifted as we rock side to side. And then we come back. Let's try that again. So a little oblique there. Oblique.

Kick that tail out. Let's do one more for good luck. And hip comes off, slight hip, knees side to side, reach those legs up, Bend the knees, lift up, find your balance if you can. If not, just keep your hands back, and then we go into our clams again. It's all in the lower abs here.

The lower abs light spring equals a lot of abs for 4, and 3, and 2, and 1, hold. Drop the feet down. Bring that strap down and place it down. We're gonna stand up quickly, and we're gonna pick up your box, quickly take it to the other side. We're gonna load the spring back up again, one red, k? One red spring. If you wanna make it a little bit harder, you can always add a red and a yellow.

Now we're going to wear quadruped, but remember the stabilizing knees in the middle of your hands like a tripod. Take your foot to the opposite side, externally rotate, and start to kick that leg back. You're gonna feel it in your abs because your upper body stabilizing you, allowing you to move back. Now think of reaching out for the crown of the head, lengthening from your crown of the head to the tailbone. Woo hoo. There we go.

Feeling your hamstrings and glutes. Come on. Keep it going. Press away. Let's do five more. 5, 4, 3, 2, and 1. Slowly close the carriage.

Bring that leg back. This seems super simple after we're just doing that. That little extra challenge there. Just lift that leg up. Reach out.

Focus. There we go. Lifting that leg up. Feel their hamstrings and glutes for 5 and 4. And 3, and 2, and hold it there.

Come down. Quickly turn. Bring it to a yellow spring or the lightest spring that you have. Take the red off. Turn around. This is gonna go around your inside leg on your thigh and slowly roll yourself down, chair position, hands behind your head.

Reach the outside leg out without the strap. Now we do a single leg stretch. Test the waters, see if you can reach that leg out as long as you can without losing the loop. There we go. You got your single leg stretch. Now, everybody try and lift up a little higher.

And breathe. 4 more, lengthen those legs out, long legs, and keep lifting. Just a couple more. One more. Come into chair position.

Let's go into her little clams. Here we go. Feed together, knees are pulling in to the midline of your body. Now everybody, look at your thighs, not the sky, adjust your eye level, lift up a little higher. Come on. Clear those shoulder blades as much as you can.

Couple more. One more. Now, Read select straight up. Little scissors. Sizz. There we go. Little many scissors.

Feel those abs. Gonna feel your quads and your hip flexors. Nothing wrong with that. Building strength in your legs for 5, 4, 3, 2, and 1, chair position. Curl yourself all the way up.

Be careful. Take it away. Slowly transition. Come up onto the top. You're gonna externally rotate the inside leg. The other leg goes straight out.

Place it around your elbow here and then hands behind your head. So we side bend and back. Side bend and back. Sidebend. If you feel more comfortable kneeling, you can kneel. You can always sit on the box too.

There. So it's right here. Oblique. And tomorrow, I promise you you will feel those obliques. XL. Alright. 5 more. 5.

XL 4. XL 3, XL 2, XL 1, and then bring it down slowly. Sit onto your reformer here. Inside leg here, wrap it around your thigh, fingertips pointing forwards, come into your c curve, you're sitting right in the middle of your reformer here, legs come up into tabletop. Let's go this direction towards your bar first.

And then away from your bar. As the hip slightly lifts, your chair position, your shins are parallel, now we're gonna add that little combo here. So we go towards the bar, away from the bar, towards the bar, kick those legs up, come up into your v sit and bend your knees towards the bar. Bar. Feel those obliques. Duh. Kick up and down to the bar.

To the rises, to the bar, kick those legs, come back to center, and down. And again, feel that hip, lift, and your obliques are moving your legs. So think of your obliques, your waist, and then your legs. Keep that flow going. You've got it now.

Let's do one more. Knees to the bar. Knees away from the bar. Are we breathing? Take your shoulders away from your ears. Come back to center, hold it there, and bend your knees. Lift yourself up.

And let's see if we can take your hands behind your head as an option or keep your hands behind, and then go into your lovely clamps. A lot of ab work here. If you wanna keep your hands down, just place your hands here. That is your modification or come up for 5 for 4 for 3, for 2, and for 1, amazing come back down. Take that strap away.

Beautiful. Put your strap down. From here, we're gonna circle all the way back to here, and we're gonna look down at our spring, and I'm gonna take it to 1 red spring. There you go. 1 red spring. Take it around your elbows, hands behind your head, Scoop your butt all the way forwards.

Open your legs so you can press your feet against the shoulder rest. We open up nice and tall. We close the elbows. We roll down. Feel those abs. We curl back up, and we open.

Curl down, curl up, open. So you've got that lovely extension at the top. So elbows come in, curl down, Curl up, open the elbows. One more, curl down, open the elbows, hold those elbows open. Now close and open. Close.

Press your heels in to your shoulder rest here. So you got opening and closing here, keeping in that secret of couple more. Last time. Holy here with the elbows forward. Hold it a little bit deeper.

Really cool through those lower apps. Now up and over that big beach ball, round, round, round, round, and then lift up in that amazing extension. Taking it forward, holding on, and kind of choking it up just a little bit. Now we're gonna roll down and maybe put your hands here. Scoop your butt close towards your shoulder rest, come up now slowly hold on to your loops. Double leg stretch, inhale reach, exhale bring it back.

Inhale lengthen, Excel bring it back. So your arms are going towards your ears, but nothing else changes. Right? Your legs and your arms are moving away from the midsection of your body. We inhale lengthen. We exhale bring it back. Couple more, inhale lengthen, exhale come back.

Last time, hold the length, hold it, slowly, curl all the way up, bending your knee, see if you can lift up. And let's go back again. Head is up. Bend the knees, curl all the way up. Keep those arms straight, chair position.

Ready. 2 more. The length in the arms and legs, look towards your toes. Lift up, up, up, chair position, arms are straight. You've got one more inhale lengthen, lengthen, exhale lifting up hold it here, and then drop all the way down. Put your straps just around the shoulder rest, and we're gonna slowly roll to the side, roll up, and then lift up, awesome work. Moving on to some plank work here, So what we're going to do is keep your box where it is. We're gonna be on 1 red spring here. So we're gonna step up step up.

Now Starting our plank series, we're gonna start with the classic elephant here. So we're gonna round into the elephant position. Now toes are up, we're gonna inhale and exhale forwards. Now if you find this a little bit too challenging or you don't feel it in your abs, a good modification here is to step it forwards and come in the mid of your reformer. So let me show you, get in the middle, and we inhale back, Excel Ford. My preference is actually right here because I can really focus on the lower abs.

It's the lower abs bringing the carriage forward is in that elephant position. See that secret position you're rounding through that upper and lower body. It's all in those abs. 5 more. Two more. One more.

Hold it there. Now step back. Step back into a nice v position. We're gonna go into your plank. And then bring the carriage forwards and then come all the way back into your pike here.

So here it is. You're in your rotating around your shoulder joint, bring the body forwards over your bar, curl and come back in. Inhale, rotate around your shoulder joint. Bring the carriage forwards. Now use your apps to curl back and rotate around your shoulder joints, lengthen through the crown of the head.

Bring your sternum as far forward as you can over your bar, and then we go back again. And we go out. And we're gonna do one more time. We go up into your pyramid. And then we come back into your plank.

And then we go forward. So I just want you to go out and in for 5 just like this. 4, and 3, and 2, And then one more ready finish it off. Come back into your pyramid. Hold it here in that stretch.

From here, bring your right hand into the middle and now circle the leg in the biggest possible circle you can, your open pelvis, We bend and extend, try and keep the carriage as still as you can. I know that's challenging. We're just bending and extending. And your ears about your biceps, just to bend and extend, going for flexibility, length, strength. Let's do a couple more. One more. Hold it up there.

Now circle that leg all the way back around the way it came up. And then quickly re switch to the other side, place the other hand in the center, circle that leg round, that long as possible arc, hold it here, ready, bend, and extend. You can open that pelvis kind of feels good, doesn't it? To open that pelvis, trying to keep that carriage as still as they can, which is challenging, bending that stabilizing leg. Here's not easy.

There we go. Let's do 4 more. 4, 3, 2. And one more. Take that leg back the way it came and bring the hands back into center. Enjoy that little extra stretch. And then we're gonna come down. Dismount. Take your box, put your box short ways.

There we go. We're going to be on 1 blue spring. 1 blue spring. We're gonna step into the well here, so I'm gonna come forward, stepping into the well. Pick up your straps. Alright. Take your thumbs, kneel down onto your head rest.

Get your pubic bone right on the corner here. Now adjust your hands. So you're kind of like in a breaststroke here, and you can flip your feet up here, your pubic bones right on the corner of the box, and we're gonna go forwards and back. So you're in your breaststroke here to work the back and the arms. And you're reaching towards your ears.

So you're on a light spring. Now we're gonna be adding the full brush stroke here. So we go forwards. Open all the way out. And then bend the elbows on top of the box.

Reach forwards a little bit extended, bring the arms around, elbows bent. I really like this variation because it helps people not feel in the lower back so much. And then bend the elbows. Ready to reach towards your ears, lengthen. Now your palms are flat. You're in that external rotation of shoulder joint, leading with the pinky elbows bent.

Last time, reach forwards open. Bend, once again, reaching forwards and swimming. Swim. 87654321. Bring the hands back onto the corners of your box right here.

Push back, stretch out, let that carriage rock back, place your loops on here, setting ourselves up, make sure you've got some resistance on here. We're gonna be going into sideline here. I'm just putting some Springs on. Got my little foot strap. So find your foot strap. We're gonna finish off with some sideline here.

Take your underneath hand down onto your headrest, Alrighty. Reach the opposite arm out. Are we all there? And then lift hand behind your head. We press down. We reach over.

We press down. Now keep that opposite foot still. It doesn't move. We press down. Am back. So in that lateral flexion, couple more.

One more, holdy here, rotation. Bring it back. Rotation, reach over. There we go. Couple more. One more.

And stretch. Gring it back. Let's move on to the other side. Hand down. Already reach over. Now take the hand into the well.

Place the hand behind the head ready, lateral, and then we reach over in that stretch. You've got your stretching here, and then the shortening of your muscle and your obliques, we go out oblique. Out. Oblique. Couple more. One more.

Now we're gonna add that rotation and back. Rotation. We'll reach out. We'll rotation into those obliques there. Side line into the well, and there's that rotation.

Alright. Can you do two more? Oh my gosh. Yes. We can. Last time and then enjoy that stretch. And then release. Turn it quickly.

Feet forwards. And if you can reach back, stretch back, depending on how many springs you got there, but got nice little monkey stretch. Fun, fun, fun. That was a quick, quick, quick workout. We got a lot done, some new fun moves for you to try.

Remember? Come back again, and it'll get easier each time you do it, it gets easier because you know the movements, but it never gets easier because the more you know, the more you know how to do it correctly. And that's when it gets challenging. And then come back. Stand up.

Always finish off with a roll down. Chint your chest. Touch your toes. Roll yourself all the way up. Once again, thank you so much for joining.

I hope you enjoyed that quick workout. I know I did. Give me a little bit of burst of energy. Have an amazing day, and I'll see you back here again. Bye.