Instructor's name: Linda Stejskal
Type of Workout: Total Body
Fitness Level: Intermediate-Advanced
Equipment Needed: Trampoline / rebounder & Light Hand Weights & Chair
Total Running Time: 151 Minutes
Manufacture Year: 2023
Region: 0 - This is a DVD-R
Welcome to the BOUNCE 20 PLUS Series. You will do 20 minutes of high energy bouncing followed by approximately 10 mins of target toning and finally a lengthening stretch. The bounce routines will be very simple to follow with no complicated choreography. The routines are designed to be mix and matched so you can just do the bounce, or just the tone, or mix and match between the 4 workouts. Get ready to sweat and burn!
THE WORKOUTS ARE:
Arms (32 mins): you will see 20 mins of uncomplicated, high energy bouncing with no breaks. After the bouncing you will use light hand weights to work your arms. You will stay on the rebounder to create core instability, which will make the toning segment more challenging. You will see a variations of rows, triceps extensions and elbow pulls with some lower body engagement.
Abs (40 mins): you will start with 20 mins of high energy, low impact bouncing with a definite focus on the core. Lots of knee ups, oblique side moves and some slower upper body twists and reaches. Then stay on the rebounder for a light weights oblique focused set and finally move to the mat for crunch variations with leg lifts and a lengthening stretch.
Lower (39 mins): you will start with 20 mins of 30 second intervals with no breaks. There will be super high energy exercises mixed with slightly lower intensity to let the heart rate down. Next use a chair for a turn out long lever leg raise series with hip dips and pulses. Then move to the floor for a fun knee toe leg raise combination before a well deserved stretch.
Total (40 mins): you will start with 20 mins of 40 second intervals with no breaks. No complex choreography just simple exercises with lots of reps. Then move to the floor for a wide plie, calf raise to leg raise combo. Next to the mat for some plank walks and squats and finally a C-curve abs series before a stretch.
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!