Intermediate Reformer Pilates Workout
A full-body reformer session of 8 exercises at intermediate level. It opens with a warm-up, moves through the main work, and finishes with a stretch.
The sequence
- 01Footwork: Toes, Arches, Heels10 reps each position3-4 springsPress out and return with control in each foot position.
- 02Hundred Prep10 breath cycles2 springsPreparation for the hundred exercise
- 03Standing Lunge Series1 round2-3 springsDynamic lunge variations on carriage
- 04Standing Side Split8 each side2 springsSide split stance on carriage
- 05Standing Arm Work8 to 10 reps1-2 springsComplex arm exercises while standing
- 06Teaser Prep8 to 10 reps2 springsSeated balance work with roll back
- 07Advanced Snake5 reps2 springsComplex snake variation with rotation
- 08Mermaid3 each side2 springsSide stretch seated on carriage
Who this is for
It suits people who know the beginner repertoire and can hold good form through a full session.
What you need
You need a reformer. Spring settings are a starting point; adjust them to your machine and your body.
See all reformer exercisesMore workouts
Want this workout changed to suit you?
Sign up and get a sequence written for your focus, goals and accessories.
Start free3 AI-built workouts free. No card needed.