Instructor's name: Linda Stejskal

Type of Workout: Aerobics & Toning

Fitness Level: Intermediate

Equipment Needed: various dumbbells, rebounder for 1 workout, yoga block for 1 workout, step bench or elevation for 1 workout.

Total Running Time: 98 Minutes

Manufacture Year: 2025

Region: 0 - This is a DVD-R

Welcome to my Bone Density series. These workouts are designed to help you to put the right amount of stress on your bones and joints to signal to your body to make them stronger. There are workouts with varying amounts of impact such as jumps and stomps on the floor or off a step as well as strength training to teach you how to gain muscle and increase bone density without expensive gym memberships or equipment.

THE SET INCLUDES:

Bounce (12 min): you will do all sorts of jumps with angle changes and easy-to-follow combinations. Rebounding is a perfect way to signal to your body to strengthen your bones without causing injury.

Jumps (10 min): go through all different types of jumps/hops with varying angles and with the ability to keep it small or ramp it up. Unless you have pain or injury you don't have to be afraid of impact when it is controlled and with good form.

Lower Weights (19 min): a heavier weight workout to build muscle and strengthen your bones. The exercises are traditional and more controlled, so you can focus on form. Some exercises use a yoga block to elevate, but this is optional.

Step Jumps (15 min): takes your higher impact moves to the next level by adding an elevation. When you have mastered jumps on the ground you can increase your bone density further by adding an elevation.

Total Weights (23 min): a heavier weight workout to build muscle and strengthen your bones. There are lots of compound exercises in this one so you will get your heart rate up while your muscles are burning!

Upper Weights (19 min): use medium weights to work the triceps, biceps, shoulders and back all in a standing position. This workout is slow and controlled, focusing on progressive overload to stress the joint and muscles and signal to your bones to get stronger! Lots of variety in this one.

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!