This workout is based on the moves you do on the Megaformer—a more souped-up version of a traditional Pilates reformer that looks like an elevated gliding platform with lots of moving parts and springs. It’s also the hot new way to get the toning benefits of Pilates with the added strengthening and aerobic work you might expect from bootcamp class. “The Megaformer effectively combines strength, endurance, cardio, balance, core, and flexibility training— in not only one session but every move,” says Tracy Carlinsky, the lead trainer at SLT, a popular Megaformer studio.
Here, Carlinsky has distilled one of the Megaformer’s most effective muscle-firming tricks—the ability to stretch out the burn of a rep by forcing you to do a slow-motion contraction—into a resistance-band workout with gliding disks (or a set of hand towels). When muscles contract slowly through their entire range of motion without using momentum, it can help activate your slow-twitch muscle fibers, which are notoriously hard to tax, Carlinsky says.
This eight-move sequence is designed to “burn out” one side of the body first and then be repeated on the other side. By challenging one side at a time with compound exercises, you’ll maximise your results, because each muscle will be effectively stimulated, Carlinsky says. Instead of counting reps for each exercise, you’ll focus on what she calls “time under tension”—the amount of time your muscles are continuously working. Then you’ll move immediately to the next exercise without resting. If your muscles shake at the end of a set, you’ll know you’ve tapped their limits, and that’s where the results really get started.
How it works: You’ll do each move on the right side for the length of time indicated before repeating the moves on the left. Each should be performed on a slow 4- to 6-count pace in both directions.
Total Time: up to 30 minutes
A. Start on the floor in plank on palms with toes together on a glider or towel.
Scale it up: Add a push-up between reps
2. Hamstring Curl