45 minute Xformer Workout Video (Full Xformer Routine) on the Xformer Pilates Machine

45 minute Xformer Pilates Workout Video
**Spring Conversion for Club Studio Below**

http://www.exercisestrengthcore.com

[abs / core]
1 white spring
0:27 Flying Saw
1:29 Forearm Plank to Pike
3:08 Panther
4:36 Plank to Pike
6:25 Plank with Heel Raises
7:26 Kneeling Panther
8:33 Super Reverse Kneeling Crunch

[right leg]
1 white spring
10:55 Super Single Leg Step Up
13:18 Curtsy X-Lunge
15:42 Super Kneeling Inner Thighs

5 white springs or 1 black spring (add whites as an option)
17:55 Standing Outer Thighs
20:05 Heavy Squat

22:35 Super Reverse Plank with Toe Taps

[right to left oblique]
1 white spring
23:45 Mermaid Crunch
25:55 Super Seated Floor Crunch Hold with Reach Backs and Russian Twists
27:08 Mermaid Crunch

[left leg]
29:30 Super Single Leg Step Up
31:50 Curtsy X-Lunge
34:07 Super Kneeling Inner Thighs

5 white springs or 1 black spring (add whites as an option)
36:17 Standing Outer Thighs
38:30 Heavy Squat

[upper body]
2-3 white springs
41:06 Rotator Cuff / Newspaper
43:02 Chest Expansion

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Certifications:
Lagree Level 1 Certification (Reformer: Megaformer)
Slow Resistance Training Certification with Piper Michelle (Reformer: Xformer)

i teach privates and group class, travel to guest teach, and visit different studios throughout the United States (and NOW international in August 2024) to certify and provide additional training for studios that utilize the Xformer

I teach at:
The Dungeon OC (Orange, Ca)

https://thedungeonstudios.com/pricing/

FIRST CLASS FREE: for new clients using promo code "jonathan" at checkout with a Single $35 Visit in cart

Benefits:
• Cardio through a workout with long duration, time under tension, and spring resistance
• Low impact, High intensity (easier on the joints and bones)
• Core strengthening (helps stabilize the lower back and supporting strength training exercises)
• Muscular strength + endurance (being able to hold isometric positions longer)

———-

Club Studio Spring Conversion

1 white spring = 1 yellow spring
(Modification: 2 white springs = 1 blue spring)

2 OR 3 white springs = 1 blue OR 1 blue + 1 yellow spring)

5 white springs = 1 red spring
(Modification if red is too heavy is 1 blue + 1 yellow spring)

1 black spring = 1 red + 1 yellow spring
(Modification if red + yellow is too heavy is just 1 red spring)

———-

Instagram:
  / esc_jonathan  

Spotify: (anything with an asterisk at the end of the playlist title is completed with R&B music at the end for stretching
https://open.spotify.com/user/31xv52p...

TikTok:
https://www.tiktok.com/@esc_jonathan?...