45 minute Xformer Workout Video (full Xformer routine with timestamps) Lagree Megaformer workout

45 minute Xformer Workout Video or Lagree Workout Video
**Spring Conversion for Club Studio below**

http://www.exercisestrengthcore.com

[abs / core]
1 white spring
0:30 Super Saw
2:36 Super Kneeling Crunch
4:51 Ab Wheel
6:59 Plank to Pike
9:06 Panther
11:33 Flying Ab Wheel

[left leg]
5 white springs or 1 black spring (add white(s) if wanted
12:20 Skater
14:43 Heavy Squats
16:21 Sprinter's Lunge

1 white spring
18:27 Platform Lunge
20:58 Front Floor Lunge

[obliques]
22:53 Super Reverse Side Kneeling Crunch
24:30 Super Reverse Side Kneeling Crunch

[right leg]
1 white spring
26:20 Skater
28:22 Heavy Squats
29:37 Sprinter's Lunge

1 white spring
31:43 Platform Lunge
33:16 Front Floor Lunge

[upper body]
2-3 white springs
36:16 Kneeling Single Arm Reverse Fly (left arm)
37:51 Kneeling Single Arm Tricep Kickback (left arm)
39:26 Kneeling Single Arm Lat Pull (left arm)
40:10 Kneeling Single Arm Lat Pull (right arm)
41:02 Kneeling Single Arm Tricep Kickback (right arm)
42:42 Kneeling Single Arm Reverse Fly (right arm)

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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

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?...

#xformerworkout #xformer #workout #fullguide #jonathan #esc_jonathan