Workouts & exercises
Full-body reformer workout
The short answer
A complete full-body reformer session runs about 50 minutes: footwork, supine strap work, core series, long box upper body, standing or lunge work, and a stretch sequence. That order moves from most supported to least, which is how load should be sequenced.
Sequence from supported to unsupported
Start supine, where the carriage supports you and you can only fall a short distance. Move through seated and kneeling, and finish with standing work, which demands the most stability.
Doing this in reverse — standing work while fresh, supine work when tired — is how people get hurt on a reformer. Stability degrades with fatigue, and standing on a moving carriage is where that matters.
The full session
Roughly 50 minutes with transitions. Two spring changes per block keeps it flowing.
| Block | Exercises | Springs | Time |
|---|---|---|---|
| Warm-up | Breathing, pelvic tilts, footwork | 3–4 | 8 min |
| Lower body | Bridging, single-leg footwork | 2–3 | 8 min |
| Supine strap | Leg circles, frogs, openings | 1 | 8 min |
| Core | Coordination, knee stretches, long stretch | 2 | 10 min |
| Upper body | Long box: pulling straps, breaststroke | 1 | 8 min |
| Standing | Lunge, side splits | 1 | 5 min |
| Stretch | Hamstrings, hips, spine twist | 1 | 5 min |
What to cut when short on time
Cut the standing block first — it is the most time-consuming to set up and the least essential. Then shorten the supine strap block.
Never cut the warm-up. It is the block that makes everything after it safe, and it is the one people cut first.
Frequently asked questions
- How long should a full reformer workout be?
- About 50 minutes including transitions. That covers the full body without the fatigue that degrades technique.
- What order should reformer exercises go in?
- Most supported to least: supine, then seated and kneeling, then standing. Stability declines with fatigue, so standing work belongs early-to-middle, not at the end.
- Can I do a full-body reformer workout every day?
- Better to alternate emphasis and include rest. Three full sessions a week with varied focus produces better results than daily repetition.