Kick your heart rate into high gear—and give your strength, flexibility and endurance a major boost—with this joint-safe jumpboard series that uses the principles of high-intensity interval training to make sure you get your sweat on. Treadmill, eat your dust.
Fat Burning Cardio Workout – 37 Minute Fitness Blender Cardio Workout at Home Photo Gallery
WHILE TE ACHING PRIVATELY OVER THE PA S T 10 YE ARS I VE HAD CLIENT S WHO LOVED THEIR PIL ATES SESSIONS
But went to the gym afterward to sit on a bike for a bit of cardio. That’s a lot of time to carve out for your daily workout! I became inspired to incorporate cardiovascular elements like HIIT (High Intensity Interval Training) into the elongating and sculpting Reformer work, and soon, my group class fusion studio, Speir Pilates, was born. By taking some of the beloved elements from Pilates and bringing some more modern ideas into play, our “all in one” class style was created.
The jumpboard is a major player in our classes—I love the plyometric element! It helps to safely stretch and build muscle, while going easy on the joints; it’s fantastic for athletes, or anyone who wants to work out like one. In addition to the Reformer jumping, some of the exercises that follow use the Sitting Box on the floor to get your heart rate going, adding a new dimension to a prop we all love.
This workout, which is a sequence we often perform in our classes, is safe for anyone of any level. In fact, I shot the photos here while I was pregnant! If you’re up for getting your sweat on, these moves will spike your heart rate to improve heart health, boost endurance and leave you smiling. You can forget feeling like you want to hit the gym post-Pilates!
The Makings of the Perfect Jump
Before you hop on board, make sure your technique is plyo-perfect with Andrea’s tips.
When you jump, make sure to land “toe-ball-heel.” You never want to land flat-footed—roll down through your foot.
SCOOP AND LENGTHEN.
To avoid crashing the carriage in, engage your core muscles deeply and think about length. The plyometric action of jumpboard work focuses more on the “out” versus the “in.” By controlling the movement with your abdominals and getting that great length in your jump, you won’t be landing aggressively and banging the carriage on the stoppers.
The best placement for your feet on the board is approximately 2 inches from the top. Avoid landing with your feet too low (which is easy, especially when you’re nervous about missing the board by going too high). If you aim low, your back is more susceptible to arching and your abs to releasing.
SIDE ARM WORK
SPRING SETTING 1
PURPOSE improves posture while strengthening the upper body SETUP Lie on your side on the carriage with your knees bent, and hips and shoulders stacked. Bend your bottom elbow, wrapping your hand around the shoulder rest peg. Holding a handle in your top hand, reach your arm toward the ceiling directly above your shoulder, palm facing the jumpboard.
1 . Reach your arm straight down to your hip.
2 . Lift your arm to return to the starting position. Do 10 reps.
1 . Extend your arm straight forward in line with your shoulder.
2 . Press your arm back toward your thigh. Do 10 reps.
1 . With your arm by your side, bend your elbow, bringing your knuckles toward your face.
2. Return your arm by your hip. Do 10 reps. Repeat the entire sequence on your other side.
TIPS Engage your lats and traps to find the proper form—imagine that you’re cracking a walnut between your shoulder blades. Actively engage your abdominals to keep your back from swaying.
MODIFICATIONS Decrease the springs to 1 light, especially if you have a shoulder injury or feel like your shoulder is being pulled forward. If you feel pressure on your hip, place a pad underneath.
ADVANCED Increase the springs to 1 medium–heavy.
SPRING SETTING 1 medium PURPOSE sculpts the arms and back; activates the core and challenges balance
SETUP Get into a low-kneeling position on the carriage, sitting your hips back a few inches with your knees against the shoulder blocks. Hold a handle in one hand with your elbow bent, and place your other hand behind your back.
1 . Reach the handle all the way back, straightening your arm.
2. Bend your elbow, resisting the springs in. Do 10 reps on both sides.
TIPS Draw your shoulder blades together to keep them from rounding forward. Gaze between the risers at the back end of the Reformer (or at the base).
MODIFICATION Sit on your heels, and decrease the resistance to 1 light–medium spring.
ADVANCED Increase the springs to 1 medium–heavy, and kneel closer to the jumpboard, hooking your feet over the carriage edge.
SIDE FOOTWORK SPRING SETTING 1 heavy, 1 mediumheavy PURPOSE strengthens the quads, hamstrings and glutes; promotes awareness of side-body alignment to reveal side-to-side differences and weaknesses
SETUP Lie on your side on the carriage. Bend your bottom elbow, wrapping your hand around the shoulder rest peg, and place your top hand on top of the shoulder rest. Bend both knees, stacking your hips, and then anchor your top foot on the jumpboard at hip height.
1 . Press your top leg out to straight.
2 . Bend your knee, resisting the springs to return “home.” Do 10 reps.
3. Press out halfway, and then pulse the carriage about 3 inches in each direction. Repeat for 30 seconds.
4. Extend your leg all the way out, and then return home.
Repeat the entire sequence on your other side.
TIPS Lean slightly toward the shoulder block to help keep your hips stacked. Focus on relaxing your jaw and neck to help keep shoulder tension at bay—and all the energy in your core and legs! Make sure to extend all the way out (without hyperextending your knee) and all the way in on steps 1 and 4. MODIFICATION If you feel any discomfort in your knee, drop down to 2 medium springs.
ADVANCED Do step 3 with a lifted heel. Repeat the entire exercise for a second set with your top leg turned out.
SPRING SETTING 1 heavy PURPOSE increases the heart rate while strengthening the lower body and challenging core strength, posture and balance; boosts strength in the fast-twitch muscles to promote power and in the slow-twitch muscles to enhance endurance SETUP Same as Side Footwork.
1 . Extend your top leg, and “jump” straight out.
2 . At the highest point of the jump, lift your leg toward the ceiling.
3. Lower your leg and bend your knee to return, articulating through your foot (toe-ball-heel) as you land on the jumpboard. Do 10 reps.
1 . Extend your top leg, hovering it above the jumpboard; place your bottom foot on the jumpboard.
2 . Jump out with your bottom leg.
3. Lift just your bottom leg, “clicking” your bottom heel to your top heel.
4. Lower your bottom leg, and then return home. Do 10 reps.
FRONT LEG KICKS
1 . Return to the setup position.
2 . Jump off with your top leg, actively kicking it forward toward your nose.
3. Bring your leg to your side, then return to the jumpboard. Do 10 reps. Repeat the entire sequence on your other side.
TIPS Actively hold onto the shoulder block, pulling gently with your bottom hand and pushing into the shoulder block with your top hand, to help keep your shoulders relaxed. Engage your core to keep your hips stay stacked. You don’t want your hips going “Shakira” on you here—make it strong, controlled and athletic! MODIFICATION Decrease to 1 medium spring and slow down. ADVANCED Instead of 10 reps of each variation, go for a full minute.
STANDING LUNGE SERIES SPRING SETTING 1 medium PURPOSE challenges the glutes, hamstrings and quads while keeping the heart rate up and activating the core SETUP Place the Sitting Box lengthwise on the floor, aligning the front edge with the carriage edge. Make sure the Box is touching the frame.
STANDING LUNGE DIVES
1 . Facing the jumpboard, stand with your outside foot on the front edge of the Box, and your inside heel against the shoulder block. Place your hands on your hips.
2 . “Dive” back into a deep lunge, moving the carriage until your outside knee is over your ankle.
3. Resist the carriage in. Do 10 reps, holding the last lunge.
RUNNING THE REFORMER
1 . From the deep-lunge position, extend your arms by your ears, and then bend your knee to draw the carriage in.
2 . Extend your leg back again. Do 10 reps.
Repeat the entire sequence on your other side. TIP Make sure your front knee is always directly over your ankle—it loves to creep forward, but don’t let it! MODIFICATION Keep the range small.
ADVANCED Keep the thigh on your standing leg parallel to the floor in the Running set.
BURLESQUE LEGS SPRING SETTING 1 heavy PURPOSE gets the heart rate up while improving circulation and toning the legs and glutes SETUP Lie on the carriage with your arms by your sides, palms down, and one foot on the jumpboard. Wrap your other leg around your anchored leg.
1 . Jump off with your anchored leg.
2 . Fan-kick your legs in a sweeping motion, opening your legs in opposite directions, and then and then landing on your opposite foot with your opposite leg wrapped around. Repeat for 30 seconds.
TIPS Keep your hip points anchored by deeply scooping your abdominals. Actively press all 10 fingers into the carriage to keep your shoulders and upper body stable.
MODIFICATION Practice this exercise without jumping by simply sweeping one leg across and down, and then wrapping your other leg.
ADVANCED Try to get your legs to hit a side split before wrapping them.
FLYING FRONT LUNGES SPRING SETTING 1 medium–heavy PURPOSE improves core control, flexibility and circulation; works the lower body SETUP Stand beside the Reformer with your hands on top of the jumpboard, your outside foot next to the spring well, and your inside foot against the shoulder block.
1 . Press back into a deep lunge.
2 . Deepen your abdominals as you sweep your outside leg toward the ceiling, moving the carriage forward.
3. Swing your leg straight back down, and then lower into a lunge. Do 10 reps.
Repeat the entire sequence on your other side. TIP Maintaining that deep abdominal connection is key so you don’t swing using your back—control the movement with your core!
MODIFICATION To practice control and form, sweep your leg up just a few inches, and then lower.
SHORT BOX BURST
SPRING SETTING none PURPOSE improves heart rate, cardiovascular health and endurance SETUP Place the Sitting Box lengthwise on a mat (or sticky pads). Stand in a turnedout squat position with your outside foot on the mat and your inside foot in the middle of the Box. With weights in your hands, bend your elbows by your sides.
1 . Jump onto and over the Box, extending your arms behind you.
2 . Land with bent legs on the other side of the Box, bicep curling the weights back in. Go at your strongest pace for 30 seconds, and then take a 10-second active recovery break. Do 3 sets. MODIFICATION If you feel any pressure on your knees or joints, slow down and simply step up and down.
ADVANCED Mix up the arm movement! On the second set, hold your arms straight in front of you with your palms facing down the entire time. On the third set, bicep curl in on the jump, and then extend to a tricep press behind you on the landing.
ANDREA SPEIR is the owner and founder of the Los Angeles–based Speir Pilates, which was named one of the top fitness studios in North America by Well and Good. She was named one of the top-five fitness stars in the country by Women’s Health, and has appeared on the magazine cover and starred in workout videos on their website. You can find Andrea in other magazines, including Shape, Self, Fitness, Fit Pregnancy and Parenting, and on such television networks as Fox, ABC, Hallmark Channel, ESPN and more. Currently the face of Pilates for Dailyburn, Andrea also leads a cyber Pilates series in 272 locations of Cyberobics—the largest gym chain in Europe. Andrea stars in two best-selling DVDs, one of which was made into an app, Perfect Pilates, that has remained in the top-five fitness apps on iTunes since its release.
Maybe You Like Them Too
- The Best Workout Clothes For Women In 2019
- From A Business Perspective What Are The Pluses And Minuses Of Participating In A Fitness Membership Program Like Classpass Vs Fitreserve?
- Meditation Relieves My Soul
- Can A Belly Piercing Be Unsafe Or Inhibitive During Pilates or Yoga Exercise?
- How to get a six-pack like Gisele and a bum like Jennifer Lopez