Full-Body Flow with Weights & Long Box
A flowing full-body Reformer sequence with light weights and the Pilates ball.
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Build your own class
Sometimes no ready-made concept quite fits. In the plan builder you put your own class together — from the exercise database or written entirely from scratch — with title, level, focus and equipment like any other plan.
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Every exercise as a reference
Every exercise as its own record — starting position, muscle groups, cues and a spring recommendation. Filterable by level, equipment and body area, whether you are planning or just looking something up.
See the exercise databaseWho This Class Is For
This class is written for intermediate groups. Your clients already know strap work, kneeling on the carriage and a plank.
It works when you need a full-body class that still feels varied. It’s also our free plan — you get to see a complete class before you buy anything.
The Common Thread
The small equipment holds it all together: hand weights, the Pilates ball and, at the end, the long box. You start lying down with leg and arm work, move through rotation and side-lying glute work into kneeling, then into plank.
The long box brings one last push for glutes and core. Then you roll out and slow down.
How the Class Runs
Warm-up
Breathing to arrive on the reformer.
Main section
Seven exercises: leg work & arms with weights, upper-body curl with rotation, side-lying glutes with ball & strap, kneeling arm flow with shortloop, plank with leg roll, and two series on the long box. Four side changes have their own cards.
Cool-down
Roll out and stretch, calm and by feel.
50 min in total.
Springs and Small Equipment
Lying down, the class starts with a bit more spring resistance. The side-lying glute series runs on one medium spring, and from kneeling onwards everything stays on a light one. That’s just two changes in the main section.
Set out before class: light hand weights, a Pilates ball, strap and shortloop, and the long box.
Two Ways to Adapt It
Stay on an earlier step
Each exercise builds in several steps, and the reps are given per step. If it gets too much for someone, they simply stay on the step before.
Cool-down by feel
The close is kept open on purpose. Adjust the length and the stretches to your group and the time you have left.
Frequently Asked Questions
What does the plan cost?
Nothing. Enter your email, confirm the link, and open the full class online — on your phone too.
What equipment do I need?
A reformer with a long box, light hand weights, a Pilates ball and a strap or shortloop.
Is this class suitable for beginners?
Not really. It’s written for intermediate groups — kneeling work, plank and side-lying series need some reformer experience. For a first class, our beginner plan is the better fit.