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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

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

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

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

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

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

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

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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