Full-Body Jumpboard Reformer

Hey. It's Andrea. Let's flow through a full body workout using the jump board. This workout will strengthen and tone your entire body and help improve cardiovascular health, fast twitch muscles, and all that good stuff. So the things you'll need for this workout are, of course, a jump board. This will be on the entire time so you can set it up before we start and leave it on. You're also using a ball.

So make sure you've got those things. Loops are preset. Head rest is up, and we're starting with footwork. All of those springs are on, but if you wanna start a little bit lighter today, just take off the yellow and you're good to go. Alright. Let's dive in. Grab the ball lie down on your back.

Once you're down there, take the ball to your upper inner thighs. So Start with your feet, hip distance, and parallel. Press all the way out to straight legs, hold it for a beat. Make sure the heels are all the way down, abs are in, bend your knees and come all the way home. Reach out, and in.

As you start to move your body today, challenge yourself to keep your heels down as we begin. So we get that stretch out for the Achilles, the calves, by working down as we bend in. Knees should be tracking right over that second toe and just a soft hug in on that ball throughout. Fifteen more seconds at your own pace. Same pace out. Same pacing.

Ten seconds. Wow. Five more seconds. Press it out. Bring it halfway in and big pulses up and down. Reach and reach. Your heels are pushing forward and away to help keep the pelvis down the abs in all that great form. Ten seconds. Press and press five more seconds. Hold it out halfway.

Now stay there. Your heels lift up and they lower down. Lift up and down. The carriage is totally still on this. So we're warming up the legs, the quads, you should feel heat there, but we're also preparing ourselves for jumping, rolling up through the foot, rolling back down. Ten more seconds like this.

Five more seconds. Keep your heels up high in the little pulses up, down, up and down. Press and press. And I know you're hugging that ball with your inner thighs. Imagine you have a second ball between your ankles, hug that ankle midline as well. Last ten seconds here, press and press five more seconds.

Go all the way out to straight legs and come all the way in, heels down. Take the ball, hold it at your chest, and turn your feet out wide in the corners like a sumo squat. Length them out to straight legs, bend your knees come back in. Reach out. End in. Your heels, again, are driving forward and down, and with this ball use it as a prop here to draw your shoulders back and set that connection in.

As you push out, reach the ball up, pull everything back. Reach and pull out and in. So this wakes up the back, the postural muscles, lats, and traps. And just kinda feels good. Reach out hold. No open out wide as you come in.

Press out past the ball through the center open wide. So you pass an in. Flowing at your own pace. Again, opening your arms wide on the reformer is one of those secret, sneaky things that really stretch everything out. Just feel good. Couple more moments here. When you're even on your passes, everything goes up, bend your knees in halfway and pulse those legs up and up.

Last ten seconds. Press and press five more seconds. Go all the way out to straight legs and bend your knees bring everything home. Rock yourself all the way up. Come seated. Let's do a spring change for single leg footwork.

I like this on a red and a blue. So set yourself up there. Bring the ball with you, lie down on your back. Take the ball. This is sort of my trick to get into this position. Put it between your feet.

Set the ball down on the board and choose a foot, wrap it over the center. The opposite leg comes into a tabletop. Press out to a straight leg and come back in. So you press into that ball to straighten the leg and come back in. Go at your own pace.

The tabletop leg can just hang out for now. We start by setting the connection from the heel down into the ball. That's one of the tricks to find your balance. And having imbalance in this move is essentially what we're after. It's like if you use a bow sous ball or something on the floor in personal training, we destabilize. So all those little muscles have to kick in and connect.

Hamstring, glute. You could stick with this. Or as you draw the carriage in, extend the free leg over, push pull that knee in. So we add this action drawing into the core. Challenging the stability of that ball.

That leg connected to it. Let's do ten more seconds like this at your own pace. Five more seconds. Everything goes out. Now bend your leg in halfway with that ball.

Little pumping pulses up and down. The free leg isn't a tabletop. It's just hanging out to start. You should feel the back of your leg, that posterior of the body, so connected here. You could stick with this.

Or as you push up, give me a little flick up and down of that free leg. So again, challenging the stability of that moving connected leg. Ten seconds. Five seconds. Everything comes in. Roll the ball to the other foot and wrap your foot over.

Table top the opposite leg, and here we go side number two, press and in. Reach and in. So the free leg, we keep it in a tabletop. And find that connection again of the heel pressing into the ball. That's gonna help you get into your glute as well. If you're feeling solid on your balance, let's add on. As the carriage comes in, send your leg over the board, push pull into your chest.

Draw in and over. Checking in with the shoulders, relaxing the jaw. Make sure you're breathing. You've got five more seconds. Keep your leg in a tabletop.

Bend in and little pulses up and down, pressing your heel into that ball. Up and up. Let's add that leg flicking here up and down. I don't care if that leg goes straight or not. It's just that action connecting mind body together to challenge and progress our balance in this workout. Let's do ten more seconds.

Five more seconds. And then everything comes carefully in take the ball, put it between your ankles, arms by your sides, set your feet on the board, Now don't jump. Just extend your legs out. Get a feel for those springs. Bend your knees come back in and start to jump now. Little jumps to begin.

So you set your form. That ball's there to help line everything up here. Knee landing over your second toe. In best case scenario, you're jumping off the whole foot and you're landing toe ball heel massaging your way through the foot. As you jump, give me a squeeze on that ball in.

Jump squeeze and squeeze. I like to think about that hug on the ball as that moment to deepen the core. It's your powerhouse reminder. Jump squeeze squeeze. Let's turn that into a double squeeze.

In in, and in ten seconds. Five more seconds. Back to regular jumps out and in, and jump. You could stick with this or tuck jump your knees here. In land in.

Pulling into the core. Ten seconds. Five more seconds. Bring it home. Alright. Grab the ball. Rock up quickly spring change. We're going on to one blue spring only.

Lie yourself down. All the way down on your back, take the ball onto one knee. Curl your head and chest up, bring your opposite elbow into the ball, hands behind your head. Table top that leg, and the free leg pushes out onto the board. Ben that knee in.

Little jump out. Little jump out. So we're on a lighter spring here. So the neck doesn't feel the strain of the work, but the core can get that plyometric moment of cardio scooping in and up. Option to stick with this. Or we add a tuck of that free knee, jump tuck it in and land it.

Tuck in and land. One of the tricks to this is to try to aim your leg straight before you come on the downward. Side of this. Ten seconds. Five more seconds.

Bring it all the way in. Push out to a straight leg little crunches up into that ball. Lift and lift and lift ten seconds. Five more seconds. Bring at home rest for a moment.

Now curl back up, extend that leg and slide the ball up towards your ankle. Hand behind your head, bend in. Let's go again. Jump, land. My hips are squared off and even. My upper body is ringing out, holding that reach, holding that twisted crunch.

You could stick with this. Or the bottom, like, jumps, kick it up, bring it down. Straight leg kick up and down. Use that breath. Ten seconds.

Five seconds. Bring it down. Hold. Now straighten the bottom leg. Little rolling reaches up and down. Up and down.

Ten strong seconds here. Five more seconds. Everything comes home. Reset, shake it out. Going in for a scissor switch jump here.

One leg comes up, curl up, jump switch past the ball behind and through your legs here. Switch. And switch. And switch. You're on light springs. If it still feels like it's in your neck though, just do this with your head down and go at a slow controlled pace. Option to double this up now.

So jump switch land. Switch land. If you're like, I'm gonna stick with the regular, do it. Ten seconds. Five more seconds. Do one jump switch to the other side and double it up here. Switch land. Jump switch land.

Ten seconds. Oh, abs are feeling it. Five seconds. Bring it home. Rest your head and neck. Give it a little wiggle.

And let's do the other side. Give yourself some breathing room between the shoulder blocks ball goes on the opposite knee, curl your head and chest up, opposite elbow crosses, hands behind your head. Push out to a straight bottom leg, bend in, and let's jump out end in, out, ending. So scanning through your body, your hips are squared and even. Upper body is ringing to the side, getting into the obliques.

That connection to the ball is active. I couldn't steal that ball if I was there and I tried. Bend that bottom, like, in towards you, tuck it in, down, tuck and land. Ten seconds. Five seconds.

Land everything. Push out to a straight bottom leg. Little crunches up and up. Knee and elbow, we're pressing it together here. Five seconds.

Hold it up there. We know what we're doing now. Let's grab the ball slide straight up to that leg, bring everything in, and let's jump out. And in, jump and land. So you push off that whole foot, land toe ball heel. Option to add that kick straight up, bring it down.

Kick it up. Slice the air. Bring it down. Ten seconds. Five more seconds after this one landed. Push out to a straight bottom leg. Little rolling crunch.

Roll that ball up towards your foot. Roll up down ten seconds. Five seconds. Everything comes in. Woo. Give it a little rock.

Rock your body up come all the way seated. Roll it out. Let's bring everything up right now. Keep your ball with you. Face your jump board and take the ball mid back. So once you're there, I start with the beach lounge, bring your arms down, tuck your tailbone under, and bring your feet up, heels together toes apart.

Push out to straight legs, reach forward, palms are up, bend in, little jump. Little jump. Now the action here you're jumping and scooping into the core So if you wanna challenge this by bringing your arms higher behind your head do it, if you want that extra support of fingertips down, do it. As long as you can keep this connected, that's what we're after. Ten more seconds like this. And that big scoop of power.

Now as you jump, little kick with your legs out to the side, click your fingers together. Jump click, bring it back. Ten seconds. Five seconds. Bring it home.

Extend one leg over the jump board opposite hand behind your head. Jump, draw that knee in. And extend it over as you land. So you start small. If you want both hands behind your head to challenge that hold and that scoop, do it. If you want both hands down, remember, you can move those arms around The focus is all core. As that knee comes in, twist toward the leg untwist landed, twist and bring it back.

Let's go for ten seconds. Five more seconds. Shoo. Bring everything home. Put all 10 toes on.

Push out to straight legs. Reach forward little reaching crunches up and up and up. Try to match my pace on these. Lift lower. Eight, seven, and six tiny flexing crunches, four, and three, two, and one, bend your knees, bring it in. Let's extend the opposite leg out. Hand behind the head. Jump pull it in, and over. Let's do both hands back if that felt okay on side number one.

Deepen into the abs and back. Ten seconds. Five more seconds. Add your twist. Ring it out. Bring it back.

And you're holding this position with your body and just twisting it. So you try to avoid crunching up and down and just get that ringing action. Five more seconds. After your next one land it. Bring it in and rock up.

Come seated. Roll it out. Shake it off. Grab your ball. Bring yourself up. Let's go into a kneeling position facing the board now.

So working our way from lying to sitting All of those great things. I want you to kneel about three inches from the front of the carriage. Let your feet go flat. Take the ball. Put it onto the board. Now push out to straight arms.

Abs are in. I'm hinged back with my hips. Bend your elbows in and out. So this is the first part of the exercise. It's not a prep. This is an exercise.

So if you wanna stick with it, do it. If you wanna jump it, here we go. Jump and land the ball. Jump and in as you jump shoulders, press down your back. Abs scooping it up.

To add a little mind body coordination, let's pass the ball behind and bring it back. Alternateate every time. Pass it, bring it in. Pass it, bring it in ten seconds. Five more seconds, one more each direction.

Back to regular jumps. Here we go. Straight out and in. As you push out, rise up and bring it down. Tap the ball to your legs. Tap and land.

Add a reach to the ceiling now. Jump reach it up. And land. Reach and land ten seconds. Five more seconds.

Back to regular jumps straight out. We're going for endurance on this one. As you jump, rise up, pull, bring it down. Same side for ten seconds. Five seconds.

Other side, here we go. Jump pull land. Pull land. Five more seconds. And land it. Whoo.

Okay. Roll it out. Shake it off. Get rid of your ball, let's set it to the side. Now for springs, we're going into some side jumping. One red spring, is where I'm gonna put myself today. If you wanna go heavier, one green. Otherwise, one red's pretty good for this.

Add a pillow if you like it for neck support. Lie down on your side. Once you're down there, hips should be an inch or so from the back edge. Take your top foot about hip height maybe a little higher. Push out. Bottom legs tucked in.

Bend in and jump. Little jumps to begin, straight out, ending. In this first set, we just return back to our form, jump off the whole foot, land toe ball heel, top hip stacked directly on top of that bottom hip. As you jump, give me a little kick straight up and down. Kick it up and down. Ten seconds.

Jump and jump. Five seconds. Getting right into that outer corner of the seat, bend your knee to your nose, tuck jump, and land. Big tuck. As you tuck in, punch those abs in and up, and watch the lower back doesn't whip around and round.

Hips are long. They're still stacked. Five seconds. Now straight leg kick it back. Jump kick back, land. Swipe it back down.

It's like you're swiping gum off your shoe here. Back down. Ten seconds. Five seconds. Land it on your next one. Bottom foot comes on the board.

Top leg extends over the board. Stretch it out. Little pulses up. And up and up and up. I want you to match my pace on these here. Give me eight, seven, six, five, four, three, two, and one, we circle eight Circle seven, circle six, five, four, and three, two, and one reversing eight, seven, six, five, four and three, two hold it up on one.

Now jump off the bottom leg straight out and land. Straight out and land top leg is hovering. Think softly pointed foot here. Not a hard point, not a flex. About all that energy up into your glute and into your abs.

Top leg does not move now. Bottom leg comes up to click it and landed. Jump click land. Ten seconds like this. Five seconds. Now back to regular jumping straight out and in. Straight out and in. Top leg goes down to click the bottom heel and it lifts right back up.

Final ten seconds. Five seconds. And you bring it home. Make your way all the way up. Give yourself a round of applause on that glute.

And let's face the shoulder blocks. So in between sides here, we go for just a little bit of a pike, reset the circulation, and then we're back. So bring yourself down to your elbows and forearms, put one foot on the board, and push out to a straight leg. Then wiggle your foot toward the top, set the other foot next to it, find a plank hinge your body up, and send everything back down. Everything lifts up.

Tail bone under. Everything goes down. You could either stick with this. You could simply hold a plank, get all that great work. Or we add on a little lower body extension, hold your plank, one knee in towards your nose.

Draw the carriage in as you lift that leg up and push the carriage away knee to your nose. Draw in big lift. Everything goes away. One more time this side. Set that foot down, other side, knee to your nose, pike up, lift your leg to the ceiling, and draw your knee and push away.

Little baby pike up, and everything goes away. Last time. Need to your nose. Set that knee down, bend the back leg. Roll yourself up.

Let's do the other side. So flip it around. Lie on your side. Hips are an inch or so from the back edge. And we start with a regular jump top leg on, bottom leg tucks in.

Make sure you're good to go here. Start to jump out and in. So as we go into the second side here, feel free to move around that top free arm. Work it onto your hip to find the stack top hip above the bottom. You could hold onto the shoulder block to get that shoulder down. You can even reach up to the ceiling if you feel like you're scrunchy in your neck today.

Add a kick straight, like, kick it up. And down. Kick down. We're targeting the outer hip and glute that medius here. Ten seconds. Up and down. Big kick land. Five seconds. Tuck your knee to your nose, tuck it in, land, tuck.

As you do this again, think length from your tailbone. It's like your tailbone's reaching to that jump board. Five more seconds. Straight legs, swipe it back. Jump, kick it back and land. Swipe lance. Remember we're getting gum off the shoe.

Hip stay still. It's all muscular, glute, hamstring. Five seconds. Bring it back home. Bottom foot anchors on top leg extends out. Stretch your waist out little pulses up and up and up and up match my pace on these.

Let's do eight seven six five four three two, and one we circle eight, circle seven, circle six five four, three, two, and one, reverse eight, seven, six, five, four, and three, two, hold it up on one, jump off that bottom leg out, land, jump, and jump. That top foot is that softly pointed foot. Bottom leg comes up to click the top leg and land. Click it up. Down. And again, that top leg might move a little bit, but try to keep it as still as you can. Five more seconds.

Back to regular jumps here straight out and straight out. Now top leg comes down. Tap down up and land. Click the bottom heel and land. Ten seconds.

Five more seconds. Whoo. Bring it home. Roll on your back, well deserved figure four stretch, cross one heel over your thigh. Reach back. Hold on.

Oh, that is tight. Stretch it out. And then cross the other leg over. Big stretch. Give your head that little turn.

Now to finish both feet, come on. Anchor yourself here, push out, come back in. So every time we change direction, we just make sure we feel good with what the spring setting is for that direction of movement, add a little jump and land. We're super light on purpose here. Still on one red.

Bring it all the way back in. Okay. We feel good with that. Now wrap one leg over. High cross, jump switch legs wrap the other leg over. Switch and wrap.

Switch and wraps. We go for these burlesque legs here. Kick wide and around. Essentially, you're just switching the cross of your legs. But if you can go bigger and control it from the core, you're gonna get inner thigh outer hip, adductor, abductor, ten seconds, salsa, a little cardio hit. Five seconds. When you're even on both sides, bring it in.

Now reach behind lower your headrest flat. Bring yourself back, hip distance, and parallel, start with little jumps out and in. Now we're going into a big moment of flexion for the spine. If that doesn't feel like it's what your body wants today, stick with this. Otherwise, double check your head rest is down, start to eyeball those risers up in your peripheral vision.

You're gonna jump up, catch those risers. Fold yourself in half. Lex come over. Leg come up elbows are bent the whole time. Start to lower down disc by disc by disc, down through the spine, reach your legs to the jump board, and then release your arms land.

Jump. Bring it over. Pike up. And lower down, disc by disc massage your way through the spine, legs reach to the jump board. Everything comes down.

Give me one more. Bring it up. Fold over. Pike up and lengthen down. Sholders down. Arms are active.

Tail bones reaching forward. Lower disc by disc legs reach to the jump board. Arms come down. Rock yourself all the way up. Before we're done together after all that jumping, let's stretch out your hips.

So if the ball's in the way to slide it out, we're still on one red spring, come up to stand, hold on to the board, one foot on the floor, just in line with the springs, knee on the carriage, foot against the shoulder block, dive down into a big hip stretch, tailbone under, chest open, hold that for a moment. Deep full breaths. Slowly, draw the carriage in. Give me a little contraction round at the top. Roll up and slide your foot down.

Walk around to the other side. Hold on to the board, foot on the floor by the springs, kneel, foot against the shoulder block, and back, you go all the way down, tailbone under, chest open. Taking those deep breaths for your body here. Bring the carriage and tuck your tailbone under. It's a different angle on that quad stretch.

Roll up to come upright, slide your foot down. Turn and face me, step your feet out nice and wide. Give me a deep inhale reach all the way up and exhale, open your arms wide standing tall. Whoo, and we are done with that jump board workout. Great job. That was a sweaty one.

We played with lots of different ranges of movement. I hope you feel really proud of yourself. That was not an easy class. Again, I'm Andrea, and I'll see you next time.