do you miss your megaformer?

In this life of quarantine, we’re all making changes and sacrifices. Yes, we can workout at home, but if your exercise of choice is with the megaformer, then that change/sacrifice might feel a little greater.

(unless you’re Sofia Vergara — “I have a Megaformer,” — cool Sofia, I have a toaster.)

While we can’t completely recreate the effects of this fabulous machine (this is not a plug, I’m actually obsessed with the megaformer), we can attempt to replicate it.

You will need some equipment, but the price tag is much more reasonable than that of a machine (a newer model can fetch $14,000+).

To attempt your at home megaformer workout, you will need:

  • tension bands
  • booty bands
  • sliding disks (or a towel if if you have really slippery floors)
  • some familiarity with the moves (without an instructor to guide you, it is definitely beneficial to have some actual classes under your belt so you can understand the names of the moves, how it works, and where you should feel it)

If you have this equipment (incl. the experience), I have a few routines for you (I will add routines to this post):

UPPER BODY
equipment: tension band, sliding disks
time: 12 minutes (feel free to lengthen exercises)
*video demos each move and transitions, not time

loop tension band around a pole (in your basement?), foot of your bed, heavy couch or table
sexyback — 2 minutes
newspaper — 2 minutes
tricep pushback — 2 minutes
stand up and take a small step back (you’ll need more tension)
bicep curl — 2 minutes
take another small step back (you’ll need even more tension)
row — 2 minutes
drop the band and set up disks under feet
plank to pike — 2 minutes

 

UPPER BODY
equipment: tension band
time: 12 minutes (feel free to lengthen exercises)
*video demos each move and transitions, not time

loop tension band around a pole (in your basement?), foot of your bed, heavy couch or table
chest flys — 2 minutes
serve the platter — 2 minutes
lateral raise — 2 minutes

front raise — 2 minutes

kneeling shoulder press — 2 minutes
ABS (do anything you want — bear, plank, plank-to-pike, sit ups) — 2 minute

 

UPPER BODY 
equipment: tension band
time: 10 minutes (feel free to lengthen exercises)
*video demos each move and transitions, not time

loop tension band around a pole (in your basement?), foot of your bed, heavy couch or table
kneeling pull up (lat pull up) — 2 minutes
turn to the side, can use single or double straps
thread the needle — 2 minutes
turn to the side, can use single or double straps
wide-grip pull up (lat pull up) — 2 minutes
turn to the side, can use single or double straps
thread the needle — 2 minutes

ABS (do anything you want — bear, plank, plank-to-pike, sit ups) — 2 minute

 

UPPER BODY 
equipment: tension band
time: 8 minutes (feel free to lengthen exercises)
*video demos each move and transitions, not time

loop tension band around a pole (in your basement?), foot of your bed, heavy couch or table
“I” (front raise) — 2 minutes

“T” (lateral raise) — 2 minutes
“Y” (dragon fly) — 2 minutes
sit up w arms raised  — 2 minutes


LOWER BODY
equipment: sliding disks
time: 14 minutes (feel free to lengthen exercises)
*video demos each move and transitions, not time

right leg working, disk under left foot
lunge 1 (elevator lunge) — 2 minutes
carriage kicks — 1 minute
pivot to the left, still working right leg
side lunge (single leg squat) — 2 minutes
skater — 1 minute
step left foot back onto second disk in a plank position
bear — 1 minute
step left foot forward onto floor, disk remains under right foot
lunge 1 (elevator lunge) — 2 minutes
carriage kicks — 1 minute
pivot to the left, still working left leg
side lunge (single leg squat) — 2 minutes
skater — 1 minute
step left foot back onto second disk in a plank position
bear — 1 minute

 

LOWER BODY
equipment: tension band, booty band, sliding disks
time: 14 minutes (feel free to lengthen exercises)
*video demos each move and transitions, not time

right leg working, band around right foot
donkey kick  — 2 minutes
booty band around legs, right leg planted (so that it is still working leg), left leg straight out on disk
heavy side lunge — 2 minute
lose the bands, left knee on disk, right knee on mat
kneeling inner thigh — 2 minutes
ABS (do anything you want — bear, plank, plank-to-pike, sit ups) — 1 minute
left leg working, band around left foot
donkey kick  — 2 minutes
booty band around legs, left leg planted (so that it is still working leg), right leg straight out on disk
heavy side lunge — 2 minute
lose the bands, right knee on disk, left knee on mat
kneeling inner thigh — 2 minutes
ABS (do anything you want — bear, plank, plank-to-pike, sit ups) — 1 minute

 

LOWER BODY
equipment: booty band, sliding disks
time: 14 minutes (feel free to lengthen exercises)
*video demos each move and transitions, not time

right leg working, band around mid thighs, left knee on disk 
kneeling outer thigh  — 2 minutes
step right foot forward, lower band below knee, left foot steps back onto disk
heavy carriage kick (runners lunge) — 2 minute
bring band on left leg below knee
heavy skater — 2 minutes
ABS (do anything you want — bear, plank, plank-to-pike, sit ups) — 1 minute
left leg working, band around mid thighs, right knee on disk 
kneeling outer thigh  — 2 minutes
step right foot forward, lower band below knee, right foot steps back onto disk
heavy carriage kick (runners lunge) — 2 minute
bring band on right leg below knee
heavy skater — 2 minutes
ABS (do anything you want — bear, plank, plank-to-pike, sit ups) — 1 minute

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