Instructor's name: Linda Wooldridge
Type of Workout: Lower Body
Fitness Level: All
Equipment Needed: mat, chair, sliders for 1 workout, resistance loop, small inflatable ball.
Total Running Time: 123 Minutes
Manufacture Year: 2023
Region: 0 - This is a DVD-R
Welcome to the Glute Activation Series. This series is the secret to a lifted and perky butt. It is a very form focused series with each workout progressing from the last, so it is important to do this series in order the first time you do it. The exercises will target not just your underused under-butt muscles, but also your inner and outer thighs as well the back of legs and lower abs. It is designed to sinch in your entire lower body to give you a lifted and streamlined physique without bulk!
The 4 Workouts are:
Mat (26 mins) you will learn the foundational principles of pelvic floor, lower ab, inner thigh and glute engagement in order to set you up for success for all the exercises to follow. You will perform all the exercises in this workout in a glute bridge position with variations of angles and elevation. Using the ball will give you a tactile cue to really help you get deep into that squeeze!
Standing (28 mins) you will use all of the principles you learned in the Glute Activation Mat workout and apply them to standing exercises. You will see hinged and barre squats with various feet positions, lunges, fold-over position bent leg and straight leg squeezes. Using the ball will give you a tactile cue to really help you get deep into that squeeze!
Combinations (32 mins) you will use all of the principles you learned in the Glute Activation Mat and Standing workouts and apply them to combination exercises. You will see hinged wide to narrow squats with sit backs. A kneeling to raise using the chair for support. Adding bent knee and straight leg rotations to define the hips. Then come to the floor into all 4s position and perform raises and sit backs with different angle changes to shape every part of your hips and glutes.
Slide and Burn (37 mins) you will start with a dynamic warm up using the sliding discs. Then move to working one side at a time with various slide outs and squats. The angle changes of the knees will activate different parts of your glutes. Next come to the mat with a resistance loop to work your outer thighs along with your butt in bridge position, extended legs and clam position. Finally come into a standing lunge position and burn out the glutes one final time with lunge backs and pull ins. Finish with an elongating 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!