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28 Day Pilates Reformer Challenge: Day 24 Reformer Jumpboard

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This content is a comprehensive Pilates jump board workout routine designed to provide a full-body exercise experience, incorporating a small ball for added challenge and focusing on strength, flexibility, and core engagement.

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Pilates this is a full body jump board

workout today I've got a small ball that

we'll be using throughout the exercises

to add a bit more of a challenge so I'm

starting by having two Red Springs on

two full tension Springs we're going to

start by facing towards the jump board seated

so start with the ball in front we're

gonna do arm circles alternating so I'm

going to bring the right arm back

and then hand it to the left arm now

bring the other arm around

so just getting these shoulders warmed up

we're gonna be doing a lot of leg work

some arm work some ab work so a little

bit more into that full body feel for

okay let's separate those shoulder

trying to reach towards the jump board

last one

okay you can set your ball to the side

we will lie down next

so to start we'll go high and wide

turning the feet out knees are out just

so this should feel fairly light right now

now

we're gonna work on warming up the legs

warming up the feet with some articulation

remember we have that slight curve in

okay from here we are going to take our

feet put them right next to each other

in parallel

pressing in and out

now this will be more knee flexion for

us so if it is more comfortable for you

to keep your feet a little bit higher to

start that is fine but if you can handle

more that knee flexion you can bring

good come back in all right let's go to

single legs so we're gonna push out

come back together and change

so together switch

coming switching as you come back in all

right so let's start on the right foot

first left legs and tabletop press out switch

try to keep a good Pace here

through our warm up

okay let's articulate through the feet

so let's do it with both first so you're

going to bring your heels up so that

you're on the balls of the feet press

out drop those heels and come back in

and again Falls of the feet press out

last one

okay now press out on a flat foot come

up on the heels

we're on the balls of the feet we drop

and five all right let's try that with

just one leg so it's gonna feel like a

little bit

more resistance here so bring up that

heel press out drop the heel come back

remember try to keep that knee right on

top of the hip here

let's go the other way so press out heel

last one

whose legs are warming up I can feel it

okay left leg now so up on the balls of

the feet press out drop the heel come

back in

okay push out on that flat foot bring

last one

great okay you can put your feet down

okay last little warm-up stretch it's

gonna be really for our core here so

you're gonna bring your feet straight up

we're going to open I'm gonna have that

right leg first open it out you want to

keep everything stable try to get to

save your clock try to get to two

o'clock okay get to three o'clock see

what you can do okay and then come back

to 12 o'clock and again open the left

leg now really steady stable here

and come back up Point those toes feel

the length through the feet

big thing here is trying to keep those

hips down on the carriage and not

shifting as that leg drops

okay let's go into some jumping so

starting with our feet in a V we are

going to jump out wide

wide

together and we'll do that for ten so

one one two two that type of counting

so let's jump out wide

wide together

together wide

wide together

together

Point those toes as you leave the jump board

you want to be pressing through that

heel feel

that press as you leave and point your feet

okay come back in all right now we're

going to go into parallel so bring your

feet together remember you can see how

much flexion you want with your knees

the lower you go the more flexion you're

going to have

so we're going to press

we'll go for 10 again

so pressing out wide

wide together

the more that you try to come in as long

as you're not hitting that stopper

you're gonna get more glute

more glue that has to work as you push out

all right

starting off strong there

all right so go ahead and stretch your

this time we're going to do a mix with

arm work too so I'm gonna try to go

okay come back in

okay next we are going to have the feet

turned out heels together toes apart

we're going to press away

as you click those heels together and

come back and we'll do that for 10.

so pressing off

feet come down

last one

good you can stretch that out

the last one we'll do here before we

move on to some arm work is doing a star

jump so coming up to the top bottom right

right

to the side to the other side and then

bottom left what feels like the bottom

right it's definitely not the bottom

but you want to bring It Low

as low as you can comfortably

okay so I'm starting at the corner here

I'm gonna jump out

reach the top

bottom right side

back to that starting position so just

articulate what you can through the feet

your heels might not be fully on when

you're in

for the kind of bottom parts so let's do

that for five so jumping off top

top bottom

bottom side

bottom

the bigger your star the more you're

going to feel it into your abs so you

can make a small star if you need to

that's what we call an endurance exercise

exercise

all right we're gonna go into some arm

work so you can grab your small ball

grab your straps we can put them on the

shoulder blocks we'll be lying down

again for this and then we'll put one

red spring on

so grabbing your straps I've got mine

doubled up if you have a shorter Loop

you can use that

and we're going to lie down grab your ball

so we are going to start I'm going to

show you without the ball first

going straight down and coming back up

so something you're probably familiar

with but you're gonna hold the ball

straight down be flexed up for this

pass the ball to the other side

and then come back so we're going to be

doing just a ball pass behind the legs

for 10. so let's start with the ball in

the right arm legs and tabletop so Flex up

pass the ball oh peel it in those abs

good rest your feet we do the same thing

this time with triceps so upper arms

down by your side

flexing up past the ball

back to our starting position all right

my abs are already feeling it

ideally you don't have to bring your

legs in too much to clear your legs but

really Gotta Stay flexed up in the upper

last one good

all right take a break

we're just gonna be doing one more arm

exercise here

okay for the last one you're gonna

extend the left leg right leg stays in

tabletop we are going to bring the ball

around the right side for five and then

left for five so Flex up

pass the ball one two

two three

three four

four

you know we like our breaks short and pilates

pilates

okay right leg is extended left leg and tabletop

tabletop one

one

one two can you Flex up more three

three four

four

last one five

that's more arms than or more ABS than

arms isn't it

now we're gonna hold on to the ball do

some single leg of jumping with the ball

um a red and a blue for me so that is

one full tension and then one medium

spring as well okay so the first one

We're not gonna do the with the ball you

so lying down let's have our feet

together no we're going to flex up so

you can either Hold Your Head Hands in

your head or you can have your arms down

by your side

and come back so you can have a slight

tilt in your pelvis here if that feels

more comfortable for you we do want to

feel like the legs are not just straight

down like this they're going to be up a

little bit we want some AB engagement

from up here

and then from here as well the hip

flexors will also help us stay up like

that so we're going to jump for 10 like

that so jumping off

good all right now we're going to do it

wider we can hold on to the ball here

so separate your feet you can do it in

parallel or you can turn it out

whichever is more comfortable for you

starting with the ball up we're going to

press away

and come back so bring that ball down

between your legs as you do that

starting with the ball up

we're gonna jump one

one two

all right good

that feels awesome

lastly we're gonna jump in and out with

our legs so the ball will go up to start

press out

goes in between

comes up to the ceiling we'll go like

that for 10.

so jump out ball comes down balls up to

the ceiling

stay flexed up like this in the upper

good come back down

okay the last one we're gonna do is

single legs so right leg is going to

jump off first

we're gonna try to pass that ball

with each jump

you can go I I like to go under first

around clockwise but you can do whatever

so here we go jumping

jumping one

one two

two

tired

okay right leg goes in tabletop now

we're going to jump with the left

good Flex up first

great okay put that ball to the side

let's go into some sideline work

so actually take your ball we're gonna

use it for our head to make it a bit

more comfortable you can take that

Medium spring off if you like I'm gonna

do that

you can keep it on if you want more of a

are gonna lie on our side after we do

this sideline work we're gonna go right

into single leg feet in straps to really

work that glute on both sides all right

so just mentally prepare it yourself

so lying on our side

we want the legs to be hip distance

apart so remember these this is together

you want to create some space here and

then bring your leg further back so that

your hips are really stacked right on

top of each other we're gonna do two

exercises here so the first one is going

to be jumping off

bringing that leg slightly up towards

the ceiling and coming back down

so we're feeling even more into the top

of that glute there

last one good

good

and the second one we're going to do

we're going to push off

bring that foot up and then place it

back down

the lighter your Springs are here the

slower that Carriage is going to come in

so if you feel like you're coming in too

quick you can drop the Springs here

so pressing out

drive that foot up and place it back down

remember I still want to land heel ball toe

[Music]

all right awesome let's go the other side

side

so Square those hips up you may just

scoot yourself back a bit

we're gonna do that first leg

so jumping off slight lift

and come back

so press off lift come back

remember the more that you come in

the more that glute really has to work

last one

okay good take a break you can

move that leg open feel that little stretch

okay back on our side now we're going to

jump off

bring that foot towards you and then

place that foot down so pressing out one

one too

awesome

all right now we can sit up

grab your straps I'm gonna keep that one

red spring on for me we're gonna do

single leg feet and straps so I'm gonna

start lying on my left side first

and grabbing my straps

okay let's lie on our side

so I'm on my right side and then my left

so pressing off this is what's so nice

with the uh jump board right it's easier

to press off

than the um the fit bar

so I've got the ball for my head

so the first I'm going to do is just

bend it and stretch so pressing out

and then bend that foot back in I'm

trying to flex that foot

and then point it as it extends let's

all right so let's do time like that so

pressing out

with the breath we exhale

inhale return you can choose how much

you want to come back

to me having my knee

a little bit above the hip makes me feel

like I have more to really push push down

okay last one

now we're gonna bring the leg in front

and point that foot towards the jump board

board

so up to about in line with your hip

so with a breath we inhale here

and then exhale bring that leg one long line

I like to keep my feet pointed for this one

okay keeping that strap on that foot I'm

going to go you're going to turn on your

back now so you can move out the

um ball if you had it you can use the

other foot to help

so now we have that right strap on the

left foot

how do we do that it's magic right

so what we're going to do here is press

in and out

and then we'll do leg circles after that

so you're going to feel it feels

different because it's pulling from a

start with Bend and stretch so point

that foot

bring it back

keep the ABS in we want to be really

stable I know you might feel a little

last one okay let's do leg circles so

you're gonna bring that leg up

out to the side circle around

we'll go five each way I'm a little

limited on the side with

okay then we're gonna go down

okay you can place that strap down we're

gonna go to the other side now so we're

I'm gonna grab my ball and then put my

Square your hips up first

and then press out put your right foot in

okay so let's Bend

you could also put your hands on your hip

hip

we got three more three

two

last one one okay now bring that leg in front

front

okay put that ball to the side

we are gonna come in you can have that

foot help you

now we have the right leg in this strap

we're going to bend and stretch so left

leg goes to tabletop

press out come back in point that toe

okay keep that foot pointed we're gonna

lift up

so that little stretch that we did

in the beginning

where you kind of do that three and nine

this is a good

great

okay let's take that out

we're gonna go into some arms to finish up

now I'm actually going to switch to a

medium spring I know that's quite light

but we are going to kind of Coast into

our stretch here so we're gonna do some

arm stuff but it's gonna feel light

stretchy and wonderful so put both

straps let me switch my strap put both

straps on we're going to come into a

seated position

we're gonna do arm circles with these straps

straps

so I'll show you what that is like

Palms facing forward

Cross Your Knees we're going to come up

and circle around light nice stretch

feeling that openness

through the front of the shoulder and

last one

and other way so coming forward first

foreign

okay now we're gonna do triceps so

leaning forward you can always up the

weight if you like here

you're going to extend the arms and bend

them back in we'll do that for 10. so extend

last one one good bring the arms down

then we're going to do each arm separate

I'm going to start with my right arm

slightly rotate and then we're going to

twist reach

and come back and we'll do that for ten

ten on each side so reach across

so that's why I kept that light so I can

feel like it's a good stretch some

muscles are definitely working here but

it just feels it feels good feels like a

good way to

okay we'll go the other side

I'm just gonna set that down because we

don't need that okay it says strap on

the other side now we're gonna do the

left arm

start rotated slightly facing towards

the left arm here we're going to rotate

feels so good

feels so good through the front of the

left shoulder

okay you can stay on that spring we're

gonna do a mermaid stretch

so I'm gonna start facing towards you

first I've got my left leg that is in front

front

my leg that's the closest to the

shoulder blocks is turned inward so that

my shin is really right against the

shoulder blocks we're able to press the

good side jump board so that's what

we're going to do lifting up press away

so the big thing here is try not to

rotate open or

it's anything weird here you just really

want to feel like you're going right

across right towards that jump board

so just a true lateral Bend lateral

okay then we're gonna hold on to the

side of the jump board and I want you to

okay now keep those arms straight and

so we're just kind of taking a few rest

okay let's do one more so we're going to

okay then place your hand on either side

okay keep the arms straight and then

come up feel that extension try to relax

through the shoulders if you can

let me bring it in let's go the other side

okay so now I have my right leg turned

out in front my left leg is up against

the shoulder blocks

my right arm is near the jump board here

you're gonna lift that left arm up push away

okay bring that left arm on the left side

side

right side we're going to push away here

as much as you can relax those shoulders

okay let's try that again

so Square it up in front

okay Place those hands on either side

come on in

okay let's just stretch a little bit

so we are going to put our right leg

first whichever leg you want first up

against that shoulder block

push my leg a little bit more forward

feel that stretch through the quad ah I

feel good

okay then press out so that you can feel

it in your hamstrings and your calves

you can pick those toes up so that you

might feel it through your feet as well

okay stretch that foot out foreign

I'm gonna add another spring here so

that the carriage doesn't move we're

going to lie on our backs and then

okay so lying down

I'm gonna place my right foot over my

left knee

pull that stretch in you should be

feeling it through the right glutes

we'll hold like this and then we'll go

across so that you can deepen that stretch

okay then bring it across so you can

pull that in

if you dare

that hurts for me

so tight [Music]

okay bring your legs together [Music]

[Music]

small little rocking back and forth

you guys did so good he did so good I'm sure

sure

it's great if you made it to this point

you're all set

thank you so much for joining me I hope

you enjoyed the workout please let me

know if you have any questions and I'll

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YouTube 字幕：28 Day Pilates Reformer Challenge: Day 24 Reformer Jumpboard

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28 Day Pilates Reformer Challenge: Day 24 Reformer Jumpboard

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