Welcome to the Triple Burn Series, a set of 8 workouts that
will challenge your body from every angle. You will use a triple set principle
where you perform 3 different intensity levels of one exercises to fully
fatigue the muscle. You will work from the hardest to the easiest level with
lots of variations to keep thing interesting. Each workout is a total body
workout with warm up and stretch at the end.
THE SET INCLUDES:
Barre (43): you will starts with some flowing upper and
lower dynamic stretch lunge combinations holding on to the ball, then hit the
lower body with a tough ballet thigh series using the loop and ball, a kneeling
glute series again with loop and ball, then a chest fly series with the band
and weights, a standing bent over fly series for the upper back again using the
band and weights and finally 2 challenging abs sets, the first targeting the
lower abs more then a total core finale.
Chisel (50 Minutes): you will starts with a flowing warm up
including lunges and leg raises, then you will move to a tough lower body
segment using the loop and an elevation, another lower body segment with down
dog leg extensions using the loop and ball. Then you will move to an arms
segment with resistance band and light weights first working the shoulders than
the biceps, and finally hit those abs with elevated teasers and a plank
Define (54 Minutes): you will starts with some fun, low impact
cardio sculpt moves to warm up, then you will use a figure 8 loop and chair in
a tough lunge sequences with tucks and raises, move to a standing leg raise
series again utilizing the figure 8 loop for added challenge. Next comes 2 sets
for upper body, a side and front raise combo then a biceps series with w-curls
and 90 degree curls. Finally you will hit the core, starting with back
extensions and then an x-teaser sequence that is super tough.
Mat (39 Minutes): you will start with some kneeling thigh work,
which will also incorporate some flowing arms and obliques. After this warm up
you will move to a glute bridge segment using the elevation and a band, then
just the elevation and finally on the floor with the band, next you will see a
side leg raise series on and off the elevation, then move to a tough down dog
push-up series to really burn out the shoulders, a back extensions set using
light weights and the elevation, then 2 tough abs rounds, one focusing on
mostly lower abs and the next on upper abs. Both will use the light weights to
increase the burn.
Sculpt (39 Minutes): you will start with some easier squats and
lunges to heat the entire body, then move to a tough plie squat and curtsy
squat series using an elevation and a heavy weight, then move to upper body
with biceps and triceps exercises using weights and a resistance band and
finally hit the core hard with elevated tucks and oblique side to side
exercises. The pace is fast so the heart rate will be high and you will get a
good sweat on because of the elevation and weights.
Shape (49 Minutes): you will starts with some low impact cardio
moves to heat the entire body, then move to lower body with an elevated squat
sequence with heels elevated on small weights to really get into those quads
and a single leg ball roll out with loop and weights. Then you will move on to
upper body with a biceps curl, shoulder press and triceps extension combo and a
back extension sequence using the ball to elevate and a tough abs exercise
which will work your upper and lower abs as well as the obliques.
Weights (44 Minutes): you will starts with some low impact cardio
moves to heat the entire body, then move to a side lunge series using a step to
elevate as well as weights and a resistance loop, next a challenging dead lifts
series with heels elevated on small weights to really get into those
hamstrings. Then you will move on to upper body with a lying biceps series,
finishing in a standing position with w curls. The second upper body series is
a combination of rotator cuffs and side lateral raises with a loop and light
weights. Finally finish with 2 intense abs segments with upper and lower
crunches and a tough oblique focused series.
Functional (42 Minutes): you will starts with start with a kneeling
to lunge kick combo, then a glute bridge segment using the elevation, loop and
band, then move to upper body with a tough push up down dog series, and a down
dog shoulder raise series using the band and light weights. Finish with core on
the mat, first with a challenging lower abs sequence using the loop and then a
unique obliques sequence without any equipment.
About the Instructor:
Hi, I'm Linda - creator of Barlates Body Blitz. I have
worked in the diet and fitness industry for most of my career and have created
close to 700 workout videos to bring my passion for exercise to you!
My desire is to help you sculpt a strong, healthy body with
a fusion of barre, Pilates, yoga as well as more traditional cardio + toning
So what are you waiting for? Let's go workout together! xxx