Here’s a quick Reformer workout for arms and back:

Rowing: Pull straps to chest, bend elbows, squeeze shoulder blades.
Pulling Straps: Pull straps to hips, engage back muscles.
Lat Pulldown: Pull straps down to chest, keep elbows close.
Chest Expansion: Pull straps behind, squeeze shoulder blades.
Triceps Press: Press straps down, straighten arms.
Swan: Lift chest using upper back muscles.

Here’s a quick Tower Strength routine:

1. Chest Press: Press straps forward, arms straight.
2. Pulling Straps: Pull straps to body, engage back.
3. Lat Pulldown: Pull straps down to chest, work lats.
4. Arm Circles: Hold straps, make controlled circles.
5. Tower Squats: Squat with straps for legs and core.
6. Back Extensions: Extend back, slow return.

Here’s a quick Reformer Sweat routine:

-Jumpboard Intervals: Jump with controlled landings.
-Mountain Climbers: Quick knee drives in a plank.
-Sprint Lunges: Alternating lunges with speed.
-Plank to Push-up: Plank to push-up position.
Reformer Burpees: Jump, squat, jump back.
-Leg Circles: Circle one leg at a time, core engaged.

Here’s a quick Tower Stretch:

1. Spine Stretch: Reach forward and roll down.
2. Saw: Twist to reach opposite foot.
3. Hip Flexor Stretch: Push hips forward in a kneeling position.
4. Chest Opener: Open arms wide.
5. Leg Stretch: Strap one leg up and stretch.
6. Cat-Cow: Arch and round your back.

Here’s a quick Reformer Stretch:

1. Spine Stretch: Reach forward and roll down.
2. Hamstring Stretch: Strap one leg up and extend.
3. Chest Stretch: Open arms wide.
4. Hip Flexor Stretch: Push hips forward in a kneeling position.
5. Seated Forward Fold: Fold forward to stretch back and hamstrings.
6. Cat-Cow: Arch and round your back.

Here’s a quick Reformer Strength routine for abs and booty:

1. Plank to Knee Tuck: Plank, bring knees to chest.
2. Bridge: Lift hips, squeeze glutes.
3. Kneeling Side Leg Lift: Lift leg to the side.
4. Leg Circles: Make small circles with one leg extended.
5. Pilates Teaser: Roll up into a V-sit.
6. Donkey Kicks: Kick leg back and up.

Here’s a quick Reformer Strength routine for abs and booty: 

1. Plank to Knee Tuck: Plank, bring knees to chest.
2. Bridge: Lift hips, squeeze glutes.
3. Kneeling Side Leg Lift: Lift leg to the side.
4. Leg Circles: Make small circles with one leg extended.
5. Pilates Teaser: Roll up into a V-sit.
6. Donkey Kicks: Kick leg back and up.

Perfect for toning your abs and glutes!

A Reformer stretch refers to stretches performed using the Reformer Pilates machine, which helps improve flexibility, strength, and posture with controlled movements and adjustable resistance.

Reformer sweat, refers to a high-intensity Reformer Pilates workout that combines strength, cardio, and flexibility, making you sweat.

Here’s a quick Reformer Strength routine for arms and back:

1. Rowing: Pull straps to chest.
2. Pulling Straps: Pull straps to hips.
3. Lat Pulldown: Pull straps down.
4. Chest Expansion: Open arms wide.
5. Triceps Press: Press straps down.
6. Swan: Lift chest using upper back.

Here’s a quick Reformer Sweat routine:

Jumpboard Intervals: Jump with control for cardio.
Mountain Climbers: Fast knee drives in a plank.
Sprint Lunges: Alternating lunges with speed.
Plank to Push-up: Plank to push-up position.
Reformer Burpees: Jump, squat, and jump back.
Leg Circles: Circle one leg, engaging core.

Absolutely — here’s the **super short** version:

-Reformer Stretch (Mini)

1. Hip Flexor Lunge – Opens hips.  
2. Feet in Straps – Stretches hamstrings.  
3. Mermaid – Side body stretch.

Reformer Strength: Arms & Back

Arm Presses (Supine) – Triceps & lats.
Seated Rows – Upper back & biceps.
Pulling Straps (Prone) – Mid-back & shoulders.

Reformer Strength: Abs & Booty

Froggies (Feet in Straps) – Glutes & thighs
Plank to Pike – Core
Shoulder Bridge – Glutes & hamstrings

Reformer Strength: Abs & Booty

Froggies – Glutes & thighs
Plank to Pike – Core
Shoulder Bridge – Glutes

Mat & Reformer Stretch:

Cat-Cow
Hip Flexor Stretch
Hamstring Stretch
Mermaid Stretch

Reformer Sweat:

Jumpboard
Plank to Pike
Scooter

Here’s a quick Tower Strength routine:

Chest Press: Press straps forward.
Pulling Straps: Pull straps to body.
Lat Pulldown: Pull straps down.
Arm Circles: Controlled circles with straps.
Tower Squats: Squat with straps.
Back Extensions: Extend and return slowly.

Quick Tower Stretch:

1. Spine Stretch: Roll down.  
2. Saw: Twist and reach.  
3. Hip Flexor: Push hips forward.  
4. Chest Opener: Open arms wide.  
5. Leg Stretch: Strap one leg up.  
6. Cat-Cow: Arch and round back.

Quick Reformer Stretch:

Spine Stretch: Roll down.
Hamstring Stretch: Strap one leg up.
Chest Stretch: Open arms wide.
Hip Flexor Stretch: Push hips forward.
Forward Fold: Reach for toes.
Cat-Cow: Arch and round back.

Quick Reformer Strength (Abs & Booty):

Plank to Knee Tuck: Pull knees in from plank.
Bridge: Lift hips, squeeze glutes.
Side Leg Lift: Kneel, lift leg to side.
Leg Circles: Circle one leg, core on.
Teaser: Roll up to V-sit.
Donkey Kicks: Kick leg back

Quick Reformer Strength (Arm & Back):

Rowing: Pull straps to chest.
Pulling Straps: Pull to hips, engage back.
Lat Pulldown: Pull straps down.
Chest Expansion: Open arms wide.
Triceps Press: Press straps down.
Swan: Lift chest, extend spine.

Quick Mat & Reformer Stretch:

Spine Stretch Forward – Roll down, lengthen spine.
Seated Twist – Rotate gently, stretch the back.
Hamstring Stretch – Strap leg (Reformer) or use band (Mat).
Hip Flexor Stretch – Kneel, press hips forward.
Chest Opener – Arms wide on Reformer or clasp hands behind on Mat.
Cat-Cow – Mobilize spine, breathe deep.

Quick Reformer Stretch:

Spine Stretch – Roll down slowly.
Hamstring Stretch – Strap one leg up.
Hip Flexor Stretch – Kneel, press hips forward.
Chest Opener – Open arms wide with straps.
Side Stretch – Sit and reach to the side.
Cat-Cow – Arch and round the spine.

Group Class Pilates at fX Sudirman 5th Floor
Stretch | Strength | Sweat
Reformer Tower

WE Studio Pilates - fX Sudirman

Location

Jl. Jenderal Sudirman No.21, RT.1/RW.3, Gelora, Kecamatan Tanah Abang, Kota Jakarta Pusat, Daerah Khusus Ibukota Jakarta 10270, Indonesia

Group Class Schedule

29 May 2025

Available Classes

Available Sports

Pilates

Facilities

Private Class

Group Class

Changing Area

Studio Room

User Review about WE Studio Pilates - fX Sudirman

4.7 / 5

Group Class Schedule

29 May 2025

General Info

Discover

Download

WE Studio Pilates - fX Sudirman

Location

Jl. Jenderal Sudirman No.21, RT.1/RW.3, Gelora, Kecamatan Tanah Abang, Kota Jakarta Pusat, Daerah Khusus Ibukota Jakarta 10270, Indonesia

Group Class Schedule

29 May 2025

Available Classes

Available Sports

Pilates

Facilities

Private Class

Group Class

Changing Area

Studio Room

User Review about WE Studio Pilates - fX Sudirman

4.7 / 5

Group Class Schedule

29 May 2025

General Info

Discover

Download

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