Pilates Workout Generator: 45-Minute Reformer Class

Warm-Up (5 minutes)

1. Footwork on the Reformer (2 minutes)
   • 2 sets of 10 reps (toes, arches, heels)

Main Workout (35 minutes) 2. Leg Circles (3 minutes)

• 2 sets of 5 circles each direction

3. Long Box Series (10 minutes)

   • Pulling Straps: 2 sets of 10 reps
   • T-Press: 2 sets of 10 reps
   • Triceps Press: 2 sets of 10 reps

4. Short Box Series (10 minutes)

   • Round Back: 2 sets of 8 reps
   • Flat Back: 2 sets of 8 reps
   • Side Stretch: 2 sets of 8 reps each side

5. Footwork with Resistance (7 minutes)

   • 2 sets of 10 reps (single leg, both legs)

6. Mermaid Stretch (5 minutes)

   • 2 sets of 5 reps each side

Cool Down (5 minutes) 7. Spine Stretch Forward (2 minutes) 8. Seated Twist (3 minutes)

• 2 sets of 5 reps each side

Total Duration: 45 minutes