Group of young people exercising on a Pilates Reformer machine.

I love the Pilates Reformer. It helps build strength, flexibility, coordination and balance. It can be used for a workout, for rehabilitation, for rebalancing imbalances in the body and for fun.

At Body Harmonics, one of my favourite classes to teach is Intense Reformer. This class is designed to get your body feeling worked and strong. The exercises are simple and you should do as many reps as you need to “feel the burn” so to speak. Once you feel it, move on to the next exercise. And don’t worry about doing the same number of reps per side. Sometimes what one side of the body calls for is not what the other needs. I hope you enjoy!

Standing warm up

Hip hinge

Squat

+pulse

Side bend w/ arm reach

Standing waving cat

Roll down

Long box on carriage – all springs

Quadruped shoulder blade glides

Kneeling hip glides w/ hands on hips

Side bend w/ hands behind head

Tricep push up w/ hand clap

Shortbox on carriage – all springs

½ roll back w/ genie arms

+pulse

+thoracic rotation

Supine on carriage

Bridge w/ roll down 2R+1B

+press out/pull in

+hold in, alternating hip folds

 

Hands in straps, arm circles 1R+1Y

+tricep press w/ single leg reach

+arms hold up, hip sways w/ table legs

 

Roll ups w/ legs over foot bar

+pulse w/ barrel arms

+thoracic rotation

 

Kneeling on carriage w/ hands on rails

Cat/cow 1B

+carriage pull w/ legs

+knee hover, carriage pull w/ legs

 

Standing w/ RIGHT foot on platform, shortbox on carriage, hands on bar

Lunge w/ back leg straight, heel on box 1R

+hold lunge, bend/straighten back knee

+hold lunge, open left arm to T, twist left

 

Shortbox – all springs

Mermaid w/ LEFT leg straight

+pulse, hands on chest

 

Standing w/ LEFT foot on platform, shortbox on carriage, hands on bar

Lunge w/ back leg straight, heel on box 1R

+hold lunge, bend/straighten back knee

+hold lunge, open right arm to T, twist right

 

Shortbox – all springs

Mermaid w/ RIGHT leg straight

+pulse, hands on chest

 

Long box on carriage, feet on platform

Knee hover/plank w/ forearms on box 1B

+hold plank

+draw knee to chest, twist towards opp side

 

Standing cool down

Hip hinge

Slow squat

Side bend w/ hands at sides

Roll down

Swishes