Instructor's name: Linda Stejskal

Type of Workout: Aerobics & Toning (mostly toning)

Fitness Level: Intermediate/advanced

Equipment Needed: ankle weights and step/elevation

Total Running Time: 120 Minutes

Region: 0 (This is a DVD-R)

Welcome to the ANKLE WEIGHT EXPRESS series! These workouts are mostly mat workouts designed to chisel your lower body and abs from all angles. You can use them as add-ons or string a bunch together for a more intense workout. The ankle weights really increase the challenge, but the workouts are still great without equipment. Use an elevation for advanced modifications and most of all have fun!!

THE SET INCLUDES:

Abs (20 min): Get ready to work your abs with ankle weights and an elevation. Lots of lower abs with obliques on the step to start, then a side plank series, front plank and down dog variations and a tough laying segment to finish off the upper and lower abs.

Booty (20 min): start with clam shell variations to work the side booty and then move into an all 4s series to engage the under butt as well as hamstrings. Finish with glute bridge variations to burn out all angles of your butt!

Inner thighs & Abs (20 min): Inner thighs and abs are a match made in heaven, especially if you add some ankle weights! This one has lots of angle changes on traditional inner thigh raises as well as some fun oblique work to really whittle your waistline. There are also some back laying exercises to add variety to the mix!

Outer Thighs & Glutes (20 min): we are using ankle weights with clam shell variations to tighten those side booty cheeks and then a prone position on the step to get into hamstrings and under butt! Finish with a nice stretch!

Side Booty (20 min): start in side-laying position with different level changes to also engage the obliques, then move into a tough L-series before finishing in all 4s for a bit of under butt work. You will do all the exercises on one side first to fully fatigue the muscles before moving to the other side.

Standing Abs (20 min):In this cardio sculpt workout you will see lots of oblique work in this one with leg raises on different angles and lots of side bends. The fast pace and compound moves will burn a lot of calories whilst whittling your waistline!

What is Barlates Body Blitz: Barlates is a fusion style workout that borrows from pilates, barre, ballet, yoga and more traditional cardio and toning. The idea was to create a workout, which flows seamlessly from one move into the next using the principles of isotension and high repetitions to build long, lean muscles. By using a lighter weight with high repetitions the exercises are designed to target all of those underused smaller muscle groups resulting in a defined, lengthened dancer's physique. This is a real girls workout in the sense that it is fun and feminine, but don't get me wrong it is still super intense with a big burn factor! The workouts are designed to be mixed and matched with an array of 20-30 minute upper body, lower body, abdominal and total body workouts that can be strung together for a longer session or done individually if you are short on time. These workouts will hit all those trouble spots and best of all you don't even need to wear shoes to do them! Get ready to sweat, puff and burn - hopefully you'll love every minute of it!