Reformer Inspired At Home Workout

You all know I am addicted to my fitness classes at Lafit Studio in Subiaco so when I went away last week to Melbourne I decided to create a reformer inspired workout that could be done in my hotel room so I could get my weekly fix.

To simulate the moving carriage of the mega-reformer I used Gliding Discs however you can get the same effect by using plastic plates or even folded up small towels (face washers are perfect!)

Complete each exercise for 2 minutes with slow movements (remember 4 seconds out, 4 seconds in to get the slow twitch muscles firing). And yes that is two minutes per each leg when there is a single leg exercise.

1) Low lunge with kick

Place feet on the Gliders. Keeping the right foot stationary slide the left leg backwards to drop into lunge. Dig the right heel into the ground and slide the left foot back to move into an upright position. Keep repeating. When there is 30 seconds left on the timer stay in a low lunge and just keep sliding the left leg in and out (this is the “kick”). Now repeat the 2 minutes on the right leg.

At home agree inspired workout

At home agree inspired workout

2) Egg beater legs

Start in plank position with the Gliders under your feet. Draw your left knee up to your left elbow, then extend your leg out away from your body and finally back to the start position. Make sure to contract your abdominals & glutes to take the pressure off your lower back. After 2 minutes repeat but on your right leg this time.

At home agree inspired workout

At home agree inspired workout

At home agree inspired workout

3) Push outs

Start in a plank position (on your knees) with your hands on the Gliders. Contract your abdominals and glutes. Push your hands out as far as you feel comfortable (the closer your chest gets to the ground the harder it is) and then slide back to the starting plank position.

At home agree inspired workout

At home agree inspired workout

4) Leg splits

Keeping legs straight slide your legs outwards and back in together. The further out you go in your split the harder your inner thighs have to work to pull your legs back together. Remember to squeeze your glutes to help!

At home agree inspired workout

At home agree inspired workout

5) Skater lunge

A great transition from leg splits. Drop down into a low squat and holding this low position slide your left leg out straight and then back into the starting position. Now repeat for 2 minutes on the right leg.

At home agree inspired workout

At home agree inspired workout

6) Plank to pike

Start in a plank position with the Gliders under your feet. Contract your abdominals to draw your bottom up and your feet towards your elbows to create an inverted V shape (the pike). During this movement tuck your chin into your chest to protect your neck. In a controlled motion (remember 4 seconds for each movement) return to the starting plank position. Tip: legs need to be kept straight which means the closer your feet are to your elbows the harder this exercise is!

At home agree inspired workout

At home agree inspired workout

7) Hip bridge with extension

Place feet on the Gliders and lift your hips to the sky. Slide your left heel out and back to the starting position, while keeping your hips high! When there is 30 seconds left on the timer place feet in the starting position and hold hips high (no leg slide). Now repeat on the right leg.

At home agree inspired workout

At home agree inspired workout

8) Tuck with leg raise

Start in the plank position, feet on the Gliders. Draw knees under your chest to your elbows and back out to plank position. Holding the plank position contract your glutes and raise your left leg up to bottom height before returning to the Glider. Keep repeating the tuck and leg raise movements but (luckily) switch legs each leg raise.

At home agree inspired workout

IMG_2367

At home agree inspired workout

9) Push up with Superman arms

Place the Gliders under your hands and start in push up position. Complete a push up and once at the start position again slide your left arm out as far as you can and return back to under your shoulder (this is the Superman movement). Complete another push up and repeat the Superman movement on your right arm.

At home agree inspired workout

At home agree inspired workout

At home agree inspired workout

 

Remember slow movement is the key with this exercise! I hope you enjoy giving this new workout a go!

JB xx

 

Wearing: Australian label Bam.U bamboo active wear

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