Instructor's name: Linda Stejskal
Type of Workout: Total Body
Fitness Level: Intermediate advanced
Equipment Needed: Hand Weights, Chair, Ankle Weights
Total Running Time: 138 Minutes
Region: 0 (Worldwide) - This is a DVD-R
GET ALL 4 HEAVY ANKLE WEIGHT SERIES WORKOUTS
Welcome to the Heavy Ankle Weight Series. Step up the challenge of all your favourite mat and standing exercises with some heavier ankle weights. We will be going at a slower pace to avoid injury and to stay under tension for longer. There are 30 rounds of 50 seconds of work with 10 seconds rest. You will definitely feel the burn and in some cases your heart rate will get up there too. Get ready to feel the burn and see the changes!
The 4 Workouts are:
Lower Mat (35 mins) you will start with 5 rounds of outer thighs, 5 rounds inner thighs and 5 rounds glutes and hamstrings, alternating sides after each set. You will say outer thigh raises, arcs, bend extensions and pulses, inner thigh raises, circles, sweeps and arcs and all 4s position raises, hamstring curls, turn out knee to extension and hydrants. Finish with a lengthening stretch.
Chair (34 mins) you will start seated on the chair with knee to elbow rotations, side hydrants, bend extensions, stand to knee up and straight leg arcs. Next a side lying series with leg raises, various angled extensions and pulses. Then a hinged glute raise, kneeling knee to elbow and hydrant, glute raise to front step, calf raise and cross body sweep to side knee up. Finish with a stretch.
Standing (34 mins) you will start with an outer thigh raise, front to back arc, inverted side raise, bent leg pulse and front to back knee. Then a straight leg glute raise, hamstring curl, inverted to parallel bent knee glute raise and an open hip knee front to back. Then an inner thigh raise, knee to raise, arc and bend extension before a stretch.
With Upper (35 mins) you will start with a curtsey lunge to side leg tap with biceps curls, side leg raise with hammer curls, hinged curtsey to wide biceps, curtsey lunge to step in with shoulder press and curtsey to hinge with shoulder press. Then a hinged forward lunge with back rows and leg raise, single leg dead lift with hinged fly, wide plie squat with side lateral raise and side leg kick. Next a side lunge with front raise, hinged leg raise and arm rotation and side to said hinged leg raises. Then a c-curve with rotation and leg raise, a diamond sit up with overhead reach and toe touch, arm and leg bend extensions, an all 4s row and bent leg raise and a front reach to bend extend diagonally. Finish with a nice stretch.
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 850 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 exercises. So what are you waiting for, lets go workout together!
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!