Jump Board Cardio Heat

Hi, y'all. I'm Danielle English, and this is jump board. I have the loops preset and also a looped band ready to go. You can do this whole class with no looped band. I'll give you the offering to mix it in once we get there. I have all springs on preset for some footwork. I do like to warm up before we get to jumping.

Here we go. Like I said, I like all springs on. If it feels a little bit heavy, feel free to take off the yellow or the blue. Meet me all the way down on your back. I like my head rest in the up position.

Pilates v. Pilates stance on that jump board. As if it's my foot bar, high heels pressing together, take a big inhale, lengthen those arms down by your sides. Exhale. Press through the balls of the feet, high heels long stretch, inhale resist. Can you hover the carriage at the bottom? Imagine your glutes. Catch that spring tension and then help you press right back out. So I love Pilates stance waking up the entire lower body preparing for all of our repetitive jump and landing.

Palms pressed down gently puffing up the heart rolling the backs of the shoulders to the mat. And I get in this high heel stance right away because I need my calves for jump board. So I want them to connect immediately finding this nice strength and stability around the ankle. I think of stretching up over the metatarsals, big exhale, footwork's gonna be really expressed. This is a nice, efficient class.

So not here too long, just enough to feel inner thighs. Spiral to the sky rotators hug into the outer edges of my seat. Three, two, one come in halfway. Small little pulses, trying uphold reset, little uphold reset, trying to challenge yourself to take the bounce out of this pulse, thighs immediately respond, hello quads, heels higher if they dropped, it's a great time. To clean up those feet, two more.

And one come in halfway. Now, inhale, lower the heels. Push them down. Peel them up. Thies take on that spring tension, trying to sustain my position. And what a great way to articulate the foot and the ankle just like you're gonna do every jump, every landing, springing off, and then toe ball heel, push the heels down, pick them up, push them down. Four.

Three. Two, I feel that nice stretch for the base of the toes. One, press all the way out. Rotate to parallel stand flat on that board. Really feeling the length out of the pelvis.

On my exhale, I'm gonna press to rise up calf raise. Now I'm in parallel moment to kinda balance out through my feet from big toe knuckle to baby toe, quads gently pull up as if I'm drawing the kneecaps up to my pelvis. Little squeeze on my glutes underneath me helping to keep the back of the knee long. Again, just this ankle foot joint, press push, heels flat. Option to pick up the pace just a little bit quick burst, quick fire contraction, little exhale strong straight legs, Hello calves. Little exhale, six, five, four, three, two, and one, bend the knees, come on home, free massage. Take a moment. Need out those calves.

I like a little scrape up and over the jump board. Rolling out and in a little transverse roll, maybe a little scrape and scrub. Same for the arches of the feet. They're feeling a little crunchy, a little sticky. It's nice, giving them just a little pressure, increasing that circulation, Since we can't do running when the board is on, here's my solution just a little free massage.

And then help yourself up to sit. I'm gonna change those springs one red, one blue. This will also be the setting for our first jump, but I like to connect to the abdominals before I get into my jumping. Again, preparing the body so you can do your best work. Fingers into your straps, thumbs out, slight tuck of tail up. My shoulder shrug down legs are in tabletop. Big exhale, long sweep, reaching to the edge of the carriage, inhale return just shy of the shoulder, exhale, shrugging my shoulders down, collar bones broad.

So I'm also receiving this really nice open posture across my clavicle. Always an option to leave the head down. We're gonna start to chest lift, warming up that spine as well. Really nice curve in the back. Long reach.

Option to add your single leg stretch, pointing through the feet, the arches of those feet, small little intrinsic muscles of the foot, work them now because again, you need them to articulate that foot. Through your jumps and your landings. Four. Three. Two. One, hold it up. A little exhale inhale, exhale single legs stretch, arms like laser beams, I wanna reach out of my shoulder sockets. Long to that jump board. Four three.

To keep one leg out, tap the shoulder blades, pick them up. Inhale, exhale. It's really deliberate. I think of emptying the lungs to try and come up just a little bit, arms reaching long, pause switch legs, little baby roll down, baby roll up. Three and two One come all the way down loops back to the pegs, maybe take a little twist, knees, and hips over to one side. I like to hold the pegs.

Little stretch across the chest, the front and the shoulder. And now I'm ready for anything. I am prepared to jump. Take the feet wide into the corners of that jump board. Whole sole of the foot is on the board, externally rotated.

Arms down by my sides. I do like a slight tuck to my tail, slight imprint to hug in the abs and protect that low back, just lengthening it along the mat. Big inhale to prepare. Here you go exhale. Big sumo squat jump. Again, I'm on a red blue can always take it heavy to reds.

If it feels a little heavy for today, then of course take off the blue. I like red blue. It's in that sweet spot. As I jump legs stay up on a slight angle, I try and exhale hug in that midsection, slight scoop of tailbone up, pointing the feet in the air, maybe getting a little more hang time. Can I elongate my time in the air? One to land it.

So I get this really nice push off. Pressing the pads of the heels through the board so I get that glute activation. And now option to introduce a cross beat. One leg over the others, land wide sumos. Upper inner thighs still spiral towards the ceiling. So I think of crossing my upper inner thighs more than my feet.

Option and maybe go double, cross cross, land it, cross cross, switch which leg is on top every time, land wide in that sumo. I feel this really nice activation through those deep external rotators, upper inner thighs, quick contraction. I love the double. But if legs start to bend or you lose the quality of your shapes, go back to the single. Single early double, four, three, two. Meet me in Pilates v.

Next jump land Pilates v. Jump stretch, land in your diamond. Heels now kiss together like you've got a $100 bill right between those heels, inner thighs still wrapping towards the sky. Legs together feels a little more challenging to maintain that slight tuck of pelvis. Maybe the legs have to come up to a slight angle.

Add a little jumping jack, open close. Like coordination, it's pretty tight, pretty staccato. Keep those legs no wider than your board. Open clothes. It's more about the in than the out. Three.

Two. One landing parallel. Tight parallel. Alternate wide parallel, jump and land together, jump and land apart. Now I'm in parallel, inner thighs can face each other, toe ball heel, hopscotch, jump and land inside your box jump and land outside the box.

One more of each. Good. Next time you jump land feet together. Now push off, bend the right knee in the air. Ben the left knee. Two footprints push off, two footprints land, spring off, assemble.

Scooping the belly a little bit in, imagine that exhale tightens the tummy. To pull your knee to tabletop spring off. Maybe I can get a little more air here pushing off. Last two. One good. Jumping both feet up and over to the right. Little tilt twist moguls up and over twist land up and over.

Keep the legs organized. I think of them as one leg or one tail, rotating these hips off to one corner, a little pike, a little rainbow of my legs, tight waist, up and over twist, up and over twist. Moguls. It's like you're skiing down the mountain, zigzag through your orange flags. Four, three, two, come back to center, right at the end, single leg. Option to add your chest lift, finishing here feels a little heavy right when we're tired. And then start to pick up the pace till your carriage stays suspended, high knees, fast feet.

Option to chest lift, still toe ball heel, push it away for force. Three, two, one. Whoo, heart rate's elevated. Take a big inhale. I like to let my legs turn out for a moment. Big exhale, breathe, bringing the heart rate back down, big inhale through the nose, big exhale through the mouth. Helping yourself up, legs back to parallel. I'm gonna tip up and over to the side, going much lighter now.

One blue. Sitting in mermaid, wrapping my left leg in front to face you. My right shin is up against the shoulder rest. I'm gonna twist into my jump board, palms face flat to the board fingers a little in. As I inhale, take a hinge forward.

As I exhale, I'm gonna jump, hug a tree, twist my mermaid, catch myself lean a little to the board. I'm gonna drop that right sits bone. So here it can lift, but then I wanna sit tall, ringing out my waist, giving that lower body a moment to recover, mermaid twist, getting this kind of jumping push up. Spine goes vertical. Really nice opening for the hips.

We're not here long anytime we're jumping with the upper body. I keep it a little shorter. One red would be heavy lifting. If even the blue feels like a push, go to that yellow. I think proud heart shoulders down belly button draws in. Like I'm cinching my belt to take that twist. Four.

Get some air. Three, fly through the air. Two. Make it good. Last one. Whoo. And then come all the way in. Left hand at the center of the board, take your mermaid, big inhale lengthen.

Up into the angle, exhale twist, press the heart down, wrap through the spine, head hangs open the heart to the floor. Try and sink that opposite hip down, giving you just a little more resistance. Inhale chest up, shoulders down. Can you dock the carriage? It's okay to soften the elbows a little bit. And then press back out.

And then inhale, lifting the chest, adding almost a little swan to that mermaid. And then take it back out as we build heat. We're also creating space in the body, so everything feels really, really nice. Feel free to reverse that mermaid. And then we're gonna finally reach for that looped band. Getting the loop band on, we're gonna kinda continue around the world on the reformer.

Stepping into the looped band should you want it? I'm gonna stay on one blue spring, so no change here. One blue. Means walk back underneath the hip creases and my hands frame the shoulder rest so that I'm not gonna slip, not gonna fall. If you would like less weight in the upper body, you can always bring the hands up to the shoulder rest.

This is a little friendlier, bringing the spine up to a little angle. I like this plank, this quadrant head, left foot to the board, roll that left hip bone a little down, tuck the tail, scoop the abs, big inhale prep, I'm gonna exhale jump. Squeezing my glute, thinking of a long leg. It's not necessarily high, shoulder blades wide, micro bend your elbows, and get that heel to push off from the board every time, like a donkey kick, full glute activation. If you wanna go heavy, you can do this on a red.

It'll be more loaded to that push off in the leg. I like the blue, bringing in a little core stability. Lighter spring, we get the benefits of plank. Little pulse into the band. Up down, land it.

Little up down, land it. Adding on, take it out to the side. So now I'm gonna jump, go left center. Oh, doesn't need to be large. That band gives me enough resistance, tightening the waist, great oblique work here, trying not to wag your tail.

Think of lifting that leg a little up into the side. Don't let it drop. Two more. And one, now pause come all the way in. I like a flat headrest dropping onto my forearm.

I hold the opposite peg with my right hand. Take that jumping foot up to the corner, lifting like puppy at a fire hydrant, work up into the band, tuck your tail, shrug your shoulders down, little jump here, froggy leg, push off. I like to turn my head towards my foot so I can really see where it's landing. Also thinking of getting a little lift into the band. Last variation, Arabic pulse take it up down.

Again, in inches all you need with this band. Shrugging that right shoulder down towards the waist. So I feel long in the neck, firm in my underarm. Give me four. Little jumping plank here.

Two, and one. Oh, come all the way in. Maybe sink the hips a little over to the left. Opening up that glute. Oh my goodness.

And then we take a little break from that cardio coming into some upper body. Toast took over the back edge of the carriage. Loops come into the hands. You can just leave your band on. Slightly tuck the tail, proud lifted heart.

I'm gonna start with that chest expansion opening the heart, stop the thumbs at the thighs. This blue, not super heavy, but just finding a moment to kind of restore my posture after all of that. Prone work, can tighten up the chest when we're in our plank style positions. And then option to add on. I'm gonna press back and take a nice hinge, open heart, but reach the hands back back back to the jump board, Now, leave them there, squeeze the glutes come back up, slow return.

Press big hinge, exhale to come up, inhale return. A little flow chest expansion kneeling squat. Tuck tail open heart. One more full version. Rolling the shoulders away from the wall you're facing, so we feel the spiral at the back of the shoulder, little squeeze together of those shoulder blades.

On this next one, just hinge halfway down, bend the elbows, tricep kickback. Now if this blue feels easy breezy, bend the elbows one arm at a time, inhale bend, exhale single arm. I like to make a fist, drawing my elbows up and back, shoulder blades draw together, so I'm really peeling open the center of that chest. You can stay with double arm. I like how satisfying single arm feels on this blue. I'm finding a nice hinge with balance belly button hugs up and in softening the tail down.

One more each side. If you're doing single, two more doubles, and then pause center. Coming back up crisscrossed with the opposite loop on each forearm, trying to come up to about the elbows, Ronboy, it's a little tuck in the tail, restore that tall vertical spine, press the elbows back, and then only come halfway forward. And then press back, shoulder blades draw together in the center of the back, inhale return. Three, two, again pairing a little back body work with all our jumps you're gonna hold it. Gold post little shift down up.

Can you keep the carriage still? For the challenge, elbows are out of your peripheral vision. How far back can you keep them? Hugging the abs and squeeze the glutes a little forward? And then hold it, can you wave hello? Arms expand. Bring them back.

Elbows press to the jump board open, restore. Little expansion, took a goal post. Last three. Two. And one, slowly bring it in, lower hips to heels.

Very nice. I feel energized through my back body after all of that plank because guess what? We go back to our plank. Hands on the carriage, right foot this time on the jump board, roll the right hip down, slightly tuck the tail. I'm gonna push off, jump stretch, and land it, shoulder blades wide across the back. I think of a slight tuck of my pelvis trying to shift my pelvis towards center. Pushing off from the pad of my heel so I get this really nice long leg.

Adding on, maybe a little pulse, up down. Just carving into the smile of my seat, It's not large enough to disrupt my pelvis on my spine. Right hip tries to wrap slightly down towards the ground. Gazing out beyond the back edge of my machine, neck is in neutral. Switch it up, take that leg a little out to the right, pull it back to center. Right center, land it.

Right center, land it. Such a small wiggle. Hello, obliques. Trying not to let my leg fall. It actually goes a little up and out to the side.

Four. Working into that upper outer shelf of the seat. Two. And one coming in, I'm gonna pause, drop onto that left elbow, forearm comes across the headrest, hold your opposite pig, lift, turn out that jumping leg, think puppy at fire hydrant, or froggy leg. I'm gonna re tuck my tails, shoulder shrug down, finishing with this long rotation, arabesque frog, push off landing. As I land, I'm thinking of working that rotation, almost like clamshell, up into my band. Last push, add a little pulse, up down, land it, up down, land it turned out, up down, land it, rotate, from that seat.

Four, shoulder shrug down. Can I firm up that side body? Finish the one you're on big exhale. And then land it, bring it all the way in. Oh, I like to sit my hips a little over to the right, opening up that side, recovering as I turn to face, My other wall, I'm gonna slide my legs out of the looped band. I am free.

Can put it on the ground, mermaid, wrapping my right leg in front left shinbone up along the shoulder rests. Nice to kinda open the hips after that glute focus. Turn towards your jump board hinge a little forward into the board. Both hands fully on the board, I'm gonna exhale sit up tall, drop that left sits bone, catch slow return. Big push off.

Slow, slow, slow, no crashing. And then I'm changing from this forward lean vertical spine drop as its bone. I think of wrapping my waist in like a belt, trying to take my armpits to face the back of the machine. It's not even about my arms. Can you saw in your waist?

Moving right underneath the ribs, exhaling so that the abs feel like they draw in to facilitate that twist. Chest shoulders, biceps, a little upper back. Oh, yeah. Big pump. Five.

Four, three, two, big pump, and then catch, come in slow, right hand to the center, big inhale lengthen overhead reach shoulders down, tips of the ears, reach over the jump board, exhale, rotate. Take your mermaid, nice chest opener. Then once I settle, I'm gonna try and reach my opposite hip down so that left hip, give it a little counter reach down. Inhale shoulder shrug, can you dock the carriage lifting the heart? Little softness to the elbows, and then slow, press it back out. Inhale, shoulders down, heart lift, a little extension within this twist.

Body's nice and warm, nice and gooey. It's a great time to open it up. And then return back through your mermaid, bring it all the way up, grabbing the shoulder rest, maybe reversing that mermaid. As I come up, final push one red spring, if you like to go extra heavy, it's a green, finishing the sideline. I'm gonna bring my head rest up.

I'm gonna stay facing the same direction, easy transition, one red spring. Coming all the way down onto your side, scoot the hips back. Top foot is lifted up and a little towards that front edge of the board. Top hip reaches down, bottom waist lifts up. Slightly tuck the tail, begin he'll prepare.

I'm gonna exhale jump squat. Push from the pad of the heel like long in parallel, long reach. Like I said, that green, really nice heavy jump. You can also put the band back on. Maybe if this is your second time doing this class, I challenge you to do the band for both quadrupeds and sideline.

Oh, yeah. Add a little circle up and over the golf ball. It's tight. It's small. Just a little up and over. Small articulation in the hip. Stable in the waist, reverse it up and back, up and back.

On your next one, tuck jump. Push off from the pad of the heel, scoop the belly, tuck your knee towards your top shoulder, trying to keep it parallels. Every time it lands, make sure the foot's not getting too far underneath you. Keep it a little out in front, push through the pad of the heel. That's your blast off. All the benefits of that jump squat, but you get to lay down.

Life's pretty good. Brush kick, big jump, brush kick, big toe forward, slice it back. Feeling like a little action star here. Big exhale, hug the abs in, brush kick, leg stays at hip bone height. I'm already fatigued from my banded quadrupeds.

Nice push to the finish. Final set, scrape the gum off your shoe, kick your heel to your seat, little hamstring curl, exhale hamstring curl. Brush back. Brush back. Trying to keep the same space between my inner thighs.

Three, you got this, two. And one, come all the way and let that top leg rest. Little tap tap for the seat. Pause on the back, maybe give short figure four stretch. I like my elbow to the inner thigh of that stretching leg, and then draw your bottom knee a little over, a little up to the shoulder.

Just giving you a little bit of relief. Hips, glutes, rotators, abductors, just so we can hit second side, last jump of class. Release your stretch. Here we go. Flip onto your opposite side, wiggling the spine, the pelvis a little bit back, ear to the headrest. Bottom knee completely up on the carriage, top foot's gonna lift and scooch just a little forward.

I even like to stand sometimes really finding the stack of the hips, tuck of the tail length and the waist. Now I know I'm active. I'm ready to jump. On your exhale, jump stretch. Maybe hand to hip.

Me and nice subtle press on that hip helps me feel the length and the top waist ensuring I stay cinched, lifted in the bottom side balancing pelvis on spine. Little exhale circle up and over the golf ball. Whichever direction you're going. Keep going. I'll tell you into reverse. Thinking of the pad of my heel.

I call it the launch pad. So launch from the heel so you get that nice glute activation. Reverse, take it to the other direction, baby golf ball circle, smaller than you think. So it's really this nice little articulation in the hip without disrupting pelvis. Two, and tuck jump, low squat, high knee tuck. Big exhale dynamic tuck, scooping the belly in, almost like a little punch to the stomach. Your exhale is your fuel for that blast off.

Thinking of your exhale is your power. It's gonna help you activate the abdominals in. One more. Now, give me that brush kick, jump brush kick. Inhale, exhale, inhale, exhale. Leg stays up a hip bone height.

I know sometimes it wants to drops. You try and keep it long and lifted. Sometimes it's nice to do this with no band. I love this free range of motion. Two.

One finish it, scrape the gum off your shoe. It's like a little hamstring curl. Normal for the jump to wanna get a little shallow here. Still push off, then swipe it back. Swipe, like a little paintbrush, swipe that foot, push back, thighs stay at their same, distance.

Final four. Oh, yeah. Big push off. Three. Exhale. Two. And one, land safely. Let that top leg internally rotate.

You did it. I like to ease back through center opposite ankle to thigh flex the top foot to help protect the cartilage of the knee. Inhale through the nose, exhale through the mouth, heart rates elevated. Draw the bottom knee a little up and over towards your right shoulder, elbow to inner thigh assist that peeling open, that rotation, that hip opening. Oh, yeah. Now, this is a short class today. It'd be a great time to do some extended stretching lunge, calf stretch, hamstring stretch.

Maybe even put your feet into the straps, but I'm gonna help myself up to sit. This is where I'm gonna leave you. I hope you enjoy jumping. I'll see you soon.