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Jumpboard Pilates Reformer Workout | 35 min | Full Body | Dez Fit | YouTubeToText
YouTube Transcript: Jumpboard Pilates Reformer Workout | 35 min | Full Body
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This content is a 35-minute full-body jump board Pilates workout designed for an efficient, high-intensity session when time is limited. It focuses on dynamic movements to build strength, endurance, and core stability.
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hey guys welcome back to my channel I'm
Dez and today I'm taking you through a
35 minute full body jump board pilates
workout this workout is perfect for
those days where you're short on time
but you're still looking for an intense
and high quality workout I hope you'll
join me let's get started
all right you guys today we're actually
going to start on three Red Springs or
three heavy Springs whatever you prefer
for footwork essentially and head rest
will be down flat
and then lie down on your backs
when you're ready
we're starting with hip rolls today so
place your feet wherever it feels
comfortable on your board if you like
maybe the arches of your feet on the top
or if you have a board like mine and you
want to rest it on the top
you're going to start in a neutral spine
inhale to prepare
and exhale press through your imprint
scoop it up and off
and rolling all the way up to rest your
way up onto your shoulder blades
inhale there exhale soften and roll back down
down
good so you can kind of test out
different positions with your feet on
the board we have heavier Springs on to
kind of support us
exhale and roll good so we're just
warming up your spine warming up your
hamstrings and glutes scoop scoop scoop scoop
scoop
inhale at the top
and exhale
soften and roll back down good let's do
two more
and roll it back down
one more time
big set big exhale activate those
hamstrings and glute squeeze squeeze
squeeze up hold it up at the top
good we're gonna do little pulses up
here just keeping the carriage into the
stopper pulse it
already feeling those hamstrings and
glutes turning on
soft through your chest
and neck four three
three two
two
one take a big inhale
and exhale soften and roll
back down awesome shake out those legs
we're gonna place your feet flat so kind
of shimmy around to get your feet flat
in a neutral spine your headrests can
also come back up if that's more
comfortable for you
from here we're just pressing out
squeeze those knees at the top and then
bring it back in we're going to get
moving fast right away here but I want
you to think about squeezing and lifting
so that you're not just popping out in
your knees
so I just showed you a pop this is what
a pop looks like in your knees so
squeeze and lift control in so squeeze
and lift
good Meanwhile we're maintaining your
good
and picking up speed
going as fast as you can go with getting
that lengthen and lift up on those quads four
four
and three two
two
one come halfway and pulse it down
maintaining that space in the low back
nice crease at the hip
four three two one
two one
reach it out and bring it back in we're
gonna go to toes apart heels together
heels will be lifted off of the board
and really squeeze those heels
and again press out from there squeeze
up inner thighs come together quads lift
and control in
exhale inhale in
going for that speed as long as you're
good so we're getting those legs burning
right away
this is just our warm up
before we go into
good three
squeeze it up two hold it up there one
you're gonna just lower and lift the heels
so it's a very small
cafes here
being that we're on the board
just focusing on lifting those ankles
and four three
three
two hold it up there on one kiss those
heels back together come halfway in and
good knees are tracking right over your toes
toes
and for three
three two
two
One reach it out long and come back in
awesome you guys shake out those legs
rocket side to side we're gonna come all
the way up just to switch your Springs
we're gonna go to one heavy spring and
one medium spring
so that's gonna be a red and a blue for me
me
alrighty so find your neutral spine
again shimmy those hips around make sure
you have that space
and we're going right away into a basic jump
jump
Landing toe ball heel so think about
that squeeze up on our quads that we
were thinking about
during our footwork warm up
and try to replicate that as you jump
squeeze up on your knees land toe ball
heel that's gonna help just really lean out
out
yes exhale every time you jump
take the same big inhale coming in
and four three
three
two and one we're going to turn your
legs out now heels together so you're
Landing like in a first position
heels are almost touching or touching at
the bottom and then as you land make
sure your knees are going right over
oh feeling this in your hip
and three two
one land feet apart staying laterally rotated
rotated
what sides of the board
check your spine nothing's changing
you're nice and tight through the core
my legs are burning already
hope you feel that three
two
one let's alternate you're gonna land
together land apart
good you guys this is easier said than
done but try to stay as relaxed as you
can through the neck and shoulders and
chest take that intensity from your core
to your legs
two more alternating two two
two
one one now you're gonna jump Land one
leg is going to reach out to the side
sorry that was my pull that made that sound
sound
you're gonna jump Land one out to the
side hips are staying equal on the
carriage that is your biggest challenge
is not rocking side to side
this is like a little jig I always feel
good
still trying to power off
check that stability through your hips
see if we can speed it up oh it burns
one
one land Center Bounce It Out
oh my goodness
feeling some cramping okay my ankles
stretch that out
kind of walk your feet up and down the
board whatever it feels good shake out
those legs we're gonna get a hold of
your straps and going into an imprinted
spine now
so quick upper body push to give our
spine to break oh I cannot bend my strap
there it is okay
so we're gonna go imprinted spine legs
and tabletop
we're gonna be rolling up right away
holding it here and then you're gonna do
a tricep press as you hold it at the top
so arms come down if you want to shimmy
down a little bit you can you go up to
the roll up tricep press
and then roll back down everything's
everything's
straight down hold their tricep press hold
hold
and again good
and hold
if you're feeling tension in the neck
you can do the same movement without
bringing your head up
if you want to make it harder you can
reach those legs out on the diagonal
yes you guys deep breaths here activate
big exhale three
tuck that chin down
and to hold it there tricep
last one
last tricep hold it here roll it up
higher going into your hundred pulse
inhale two three four five and exhale
good inhale
and exhale lay that head down if it
feels tension in the neck or try rolling
up higher tucking that chin down
reach the legs out
for more
two more sets inhale
and exhale
left that inhale
and exhale hold it reach it higher
higher higher bend your knees and lean
back down oh man
that was quick
and intense
rock it out
okay we're going back to jump so feet
back onto the board
create a little space so you can get
your hips back in a neutral spine
this one's a little bit different so
once you find your neutral you're going
to do a tiny jump and lift your legs
so you're not tucking nothing's changing
in your spine your legs are just going a
so we're going to feel those lower core
muscles working
and then working through our feet
through our calf muscles quads
our biggest challenge here is trying to
maintain neutral if this puts pressure
in your lower back though you can tuck
into imprint and do the same thing
good four three
three two
two
one full jump now straighten the legs land
good make sure you're still breathing
give yourself that nice exhale as you
two
Land one foot
bring the other to tabletop land the
other foot
good meanwhile
you're still trying to keep your hips stable
you got four switch
switch three
three
full jump two two
two one
one
one land Center and bounce it out oh
nice work you guys nice little cardio
burst there we're gonna come
all the way up
all right so we're gonna go to just your
Blue Spring and coming up to annealing
position here grabbing the strap that's
closest to you you can also do this
seated so take that option
if you'd like it we're going to go into
a side twist so you're going here
it stays right in line with your sternum
and you're gonna hold it there and back
because it's a little bit lighter weight
today so rotate hold it hold it hold it
and then
slowly go back so think about like
wringing out a washcloth you're holding
it holding it holding it letting all
that water drip out and then release yes
so good
ring it out
if you want it to be harder
you can always scoot closer this way as well
well
or you're always welcome to add that
lighter spring
but I promise you if you move slow it's
gonna be nice and intense in the best way
hold it on one
take it to a little pulse growing tall eight
eight
seven long long spine six think about
flattening through this side five four
four three
three two
two
and one release it down awesome you're
gonna take that strap into the opposite
hand we're gonna actually crawl back so
that you're creating a box frame with
your body your knees are back behind you
and your opposite hand is just down in
front of you this hand is going to go
Palm up
I want you to lift up in your ribs and
belly here and then you're gonna open
that arm out to the side and back so
it's going to come a little bit in front
of this bottom arm Bend your bottom elbow
elbow
and protect your elbow joint and then
you're going straight back good
power it out there hold it and then
control it in lots of core to stabilize
hold head is in line with your spine breathe
breathe
hold hold
man back and
and yes
exhale three
good feeling that core zip tight too
press away and one hold it there just
hold it hold it eight seven six five
four three two one release it slow
and back down yes drop that strap
we're turning all the way around shake
out those shoulders
all right hands can be here on the sides
and these are going to be back or you
can have your hands up high we're gonna
do foot that's closest to me or closest
to the side you were on
and I want it to be flat so you might
need to kind of adjust
to here and press all the way out so
make sure you're nice and tight through
your core lifted through your ribs
squeeze squeeze squeeze on the glute and
then slowly bring it back in you're
gonna feel tons of shaking your heel
might lift off a tiny bit squeeze
squeeze squeeze and bring it back in I
want to feel that hamstrings like what's
happening so the slow and controlled
movement in on that light spring
should be really really crazy
intense in like a unique way so you have
to like be intentional about coming in
squeeze it out slow squeeze up on the
glute squeeze on the hamstring and then control
control
good three more squeeze oh
oh
and two squeeze squeeze squeeze slow
slow slow back in
and one
bring it back in going into a jump It's
Gonna feel light trust yourself reach
that leg to catch slow
reach it in catch slow
it's gonna feel like it takes a little
longer to get there
just keep your leg reaching long so you
do a check with your upper body are your
ribs zipped together
is your head in line with your spine
is your belly button lifted nothing's
changing in your spine
if it gets uncomfortable in your upper
body at any point you can go down to
your elbows here
as well Oregon hands out to the side
all right last one we're gonna add a
little lift nothing's changing in your
body you're just lifting that leg up to
the sky squeeze the glute and land
right where the hamstring meets the
stay soft through your elbows
and relax through your neck and shoulders
yes you guys
that supporting leg is burning for me
hopefully you feel that
as well two
one we're gonna round it in as we tuck
so if you want to watch you can watch
Once round it in Tuck through your
pelvis and then land in neutral tuck
land I know it can feel a little bit risky
risky
you gotta trust yourself so tuck reach
for the board and land tuck reach for
the board land yes
so we're recruiting our core now pull
that belly button up
try not to round into your shoulders
good five
and fourth three
three
a breeze two
and one and release
ah man bring it all the way back in kind
of sit
to one side and the other
okay we are moving on curl those knees up
up
quick reverse knee stretch here
before we go to the other side so I want
you to Flap back here and your knees are
going to pull towards your hands
and then back
head season line with your spine
pull those knees to your wrists
and back
and release
exhale two
hold it in on one keep those ribs lifted
pressing away from
those Runners pulse it in six five
five four
four
three push those hips back to
one and release awesome take a little
beautiful job
turn to the other side get a hold of
that strap
on your way
all right
okay we're still on just that one medium
spring or Blue Spring we're rotating
here we're gonna go side twist hold hold
hold and release
side twist wring it out wring it out
tall tall tall release slow back
and twist hold release
release
yes you guys good
wring it out try to really pull in the
as you rotate pull it in in tall tall release
three more
rotate rotate tall
last one rotate hold it there now bring
it back just a little for a pulse eight
tall tall spine seven
six shoulders are down and equal five four
four three
three two
two
One release it down all right crawl
those knees back behind you
strap goes into the opposite hand your
other hand goes down onto the carriage
we're in one long line from your head to
your tail you're gonna just extend out
similar to backhand
and then bend it in big exhale
power it out hold it there and release
awesome so we want to be lifting up
through your ribs
but kind of pushing back through your
glutes to get that neutral spine power
out hold
head is our inline
good four hold
hold it there on one hold it hold it
eight seven six five four three two one
all right drop that strap we are turning back
back
using the leg on the same side that we
came up from placing it flat on the
board find your neutral spine hips and
shoulders are equal press it out squeeze
this is that slow controlled movement in
feels crazy my hamstrings always like
wanting to cramp up
press and squeeze squeeze up on your
quad squeeze on the glute and then
control it in
be super intentional about it you can
tell your body what to do
so right here think about say squeeze up
on the quad squeeze the booty control control
control yes
good foreign
and one
yes
find your neutral the whole time
head is in line with your spine soft
through the elbows
make that change in the upper body if
you need it go down to your elbows or
two
one add a lift up to the ceiling yes
yes [Music]
[Music]
good sounds like my Board needs to be
tightened sorry guys three
three
ooh squeeze that glute too
and one going into your tuck grounded in
Tech through the pelvis
yes relax the shoulders take that onto
your core round
we're doing awesome Stay With Me three
reach for that board two
and one
bring it in
shake it out all right you guys sitting
side to side
we are gonna lay all the way down on our
backs I'm gonna just do a quick tighten
on that screw okay we're gonna lay down
for some core jumps so
so
I'm winded lower back stays down right
here we're going right away into a tuck
yes yeah breathe
so lower belly is pulling in and in
we're just on that one
medium tension spring or Blue Spring
if you feel like you need some more
support you can always add on your
too
one I want you to land for a second take
your hands behind your head roll up
to a crunch here we're going to take
right leg to tabletop and we're going to
start to jump here
pulling that belly button in towards
good staying up nice and high pulling
two
and one we're going to start to
straighten the top leg and rotate
towards it for 10.
nine ooh feeling that oblique on this side
two
and a one yes switch start those jumps
right away
opposite legs goes into tabletop
Bree four
and one ten with that rotation
straighten that leg reach
and nine
seven six
five four
and one and release
feeling that in the core okay come on up
and add on
just your one heavy spring so we're on a
red and the blue so one heavy one medium
last set of those jumps
and for your legs leg jumps and then we
are done so we're going to kind of
combine what we did before we're gonna go
go
turned out toes apart heels together and jump
jump
good you might want to check your
neutral just because we've been working
in an imprint for a second so make sure
your hands are flat
on the hips you have space in the low back
get that power through those legs three
and last two
one alternate land together
land apart
and together apart
you got four for
for
three squeeze up on those knees two two
two one
one
one land feet together now one out to
the side jump one leg to the side
stabilize those hips
trying not to roll towards that long leg [Music]
one one land parallel
here we go a little tuck
little tuck push up those feet
this is our last push you guys stay with
me push your body
let's do five four three
three two
two
one jump off both feet
just five three
three two
two
one go into running One landing One
one more of each
now shorten the range halfway Just For
we got eight switch
seven a little quicker five five four
five four three
three two
two
one one land both feet
and bounce it out
we did it you guys Shake It Out
all right take one more bounce grab a
hold of your straps
you're gonna quickly place your feet in
the straps
to give our body and legs a little cool
down press those legs out
we're gonna keep that neutral spine let
the legs come up feeling that yummy
stretch through your hamstrings here
hold big inhale exhale pull back down
yes it just feels so nice inhale up
exhale flex and pull down oh
oh
use that core to pull down
one hold it up there flex your feet and
hold on to the ropes
give yourself a little stretch you don't
need to be in your neutral here just
kind of fill that yummy stretch through
your hamstrings
and then use the ropes to assist you to
reach back down now going laterally
rotated up feel that yummy stretch out
here now and back down
just two more feel that stretch pause if
one more take that pause at the top
and down now circling out and around
continue that motion
and up
one
good reverse your circle out and around
really just opening up those hips
getting that blood flowing
and bring your feet together knees out
to the side you don't need to be in
neutral anymore just relax
kind of hold those feet or ankles
rocking side to side
and take the straps and assist yourself
into a happy baby position
opening those hips up
up good
good
one deep breath
and take your feet back together take
your feet out of the straps awesome
awesome
okay we're gonna go over to one side of
your machine
take it down to just the one heavy
spring or one red spring
just a quick single thigh stretch mostly
for your hip flexors
hold it here whatever feels good
and bring it in again
yes
good bring it all the way in take that
and circle it around and take yourself
good bring it in one last time inhale
hold up on your belly button still and
bring it back in take that outside arm up
up
and circle it around
yes standing off to the side one big inhale
inhale
stretch and dive it forward
long long long spine shake out your head
at the bottom
shake out those legs
one deep breath start to soften through
your knees and roll up one vertebrae at
a time hips is going to come up last and
roll those shoulders back at the top man
you guys you are done we got it in we
got it done quick I hope that it felt
good I hope that it pushed you if you
enjoyed it please hit that like button
shoot me a comment and make sure you're
subscribed to my channel also follow me
on Instagram for more fun and workout
content and I hope to see you next time
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