Instructor's name: Linda Stejskal (Wooldridge)
Type of Workout: Total Body
Fitness Level: Beginner/Light Intermediate
Equipment Needed: light hand weights
Total Running Time: 123 Minutes
Manufacture Year: April 2020
Region: 0 - This is a DVD-R
GET ALL 4 WORKOUTS
Welcome to the Gentle Home Workout Series. A foundations series that will introduce you to the Barlates style in a gentle yet effective way. These joint friendly workouts can be done in a small space and are quiet enough to do in apartments. Each workout can stand alone, or combine a few for a longer challenge. You will create long lean muscles and increase strength and endurance.
THE WORKOUTS ARE:
Barre (29 mins): In Gentle Home Workout Barre you will start with large range of motion reaches and taps to heat up the entire body. Next you will move into an upper body series with lower body engagement. You will see over head reaches, shoulder presses, side lateral raises, o-raises, biceps curls and triceps extensions. Then you will move in a thighs sequence using the chair for balance. You will see barre squats, tucks, fold over reaches and leg extensions. Then move into a side glute series with leg circles and raises. A quick stretch and move onto a c-curve abs segment with knee ups and oblique arm sweeps. Turn over onto your tummy with lower back extensions and then into all 4s position for some leg and arm extensions. Finish with a lengthening stretch.
Combinations (38 mins): In Gentle Home Workout Combinations you will start with some old school aerobics moves including side steps and leg taps. Then move on to a wide plie series including arm punches and oblique engagement. Next a cardio burst with knee pulls and hinged forward side leg taps, then a 45 degree back lunge with squat and front kick. Then a push up to glute raise combo, a side lying leg sweep and raise combination, an all fours balance move with knee pulls and elbow twist. Next a down dog with glute raise to runners lunge combo, some focused hamstring stretches and a kneeling arms segment with shoulder rotations and arm pulls. Finish with a lengthening stretch.
Cardio Sculpt (29 mins): In Gentle Home Workout Cardio Sculpt you will start with large range of motion reaches and taps to heat up the entire body. Next you will move into some punches with light weights and lower body engagement to bring up the cardio factor. Then a curtsy lunge, squat and knee up combo, squats with one heel up, knee pulls and a curtsy to regular lunge combo. Repeat on the other side, then a few light cardio exercises before moving into a standing abs series. Here you will see barre squats with overhead oblique reaches, pulses, knee pulls and cross body crunches. Repeat on the other side, then move into an arms segment with light hand weights and lower body engagement. Next head to the mat for some leg raises and extensions and finish with a lengthening stretch.
Walking (27 mins): In Gentle Home Workout Walking you will perform all different walking and step step exercises to heat up your body and torch fat. It is a low impact, joint friendly workout that will burn calories without any jarring. It's perfect for an easier day, as an add on to some strength training or on a pure cardio day. You will use light hand weights to sculpt your arms too and the step step variations will give you a nice burn in the legs.
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!