Instructor's name: Linda Stejskal
Type of Workout: Total Body
Fitness Level: Intermediate
Equipment Needed: light dumbbells or water bottles/cans, mat, towel and chair
Total Running Time: 124 Minutes
Release Date: September 2020
Region: 0 (Worldwide) - This is a DVD-R
Welcome to the No Excuses Series. These workouts will leave you with no excuses not to workout! They are short and sharp, so you can't use the excuse that you don't have time. They use minimal equipment that can be found around the house - a chair, some water bottles as weights. They are easily modifiable with lots of options so you can't use the excuse that it is too hard.
THE SET INCLUDES:
Fusion (19): you will start with a side lunge and overhead raise into a narrow squat, switching sided. Then a calf raise series with varying foot positions, rep patterns and body positions. Then a turned out plie and cross body chop series, finish the set with plie pulses and bend extend for the arms. Then parallel position squats with side bends with varying tempo changes. Next bring one leg up to hip height and do hydrants with elbow pulls, then forward to back slides with oblique pulses. Repeat the 3 sequences on the other side before finishing with single and double leg v-abs and a lengthening stretch.
Mat (19): you will start with a triceps push up plank combination. Then move into angled lying leg raises to angled side plank leg raises. Repeat both combos on the other side. Next a glute bridge combination with leg sweeps and heel lifts. Then a knee hover knee tap combination on balls of feet as well as flat footed. Then a tough side oblique series with angled bicycles. Repeat other side before the last series of butterfly sit ups with single and double leg raises. Finish with a lengthening stretch.
Sculpt (25): you will start with side to side lunges with front and back diagonal reach. Then wide plie pulses and up and down reaches. Next a wide plie leg lift x 4 to plie pulse with up and down arms x 4 - alternating sides. Then a curtsy lunge with biceps curls and long lever circles. Switch sides with the legs and do shoulder press with large range of motion lunges, then goal post arms in and out with lower body pulses. Then knee pulls with triceps extensions and straight arm lifts with sea saw legs. Switch sides before hitting the mat for L series with leg sweeps, knee and toes, bend extends and clam shells. Repeat on the other side, then a c-curve tuck sequence with different arm combinations. Then lie down on your back for single and double leg reverse curls. Finally a lengthening stretch.
Standing (23): you will start with large range of motion squat and lunge combinations using the towel to engage the upper body and adding twisting variations for the waistline. Then move to a wide plie segment with your forearms on the chair. You will see various heel and toe lift combinations to shift the emphasis from the front to back of legs. Next roll up the towel into a ball and place it between the inner thighs for parallel barre squats with side hips and small in and out steps and pulses. Repeat on the other side in a turned out position. Finish with more large range of motion plie squat and lunge combinations with waist and arm engagement using the towel. Finally a lengthening stretch.
Cardio Sculpt (17): you will start with low impact skaters with a knee up and side leg tap. Then move to a tuck position knee lift first front, then side, then front and side and finally circles. Finish the sequence with front to back kicks before repeating on the other side. Next, a wide plus series with push offs, front back steps and a combo of both. Then a side lunge with leg raise and relieve. Repeat both sequences on the other side before finishing with high energy butt kicks and insole taps. Finally a stretch.
Tone It (21): you will start in plank on the chair with glute raises to front steps, make it bigger by going into down dog glute raise to forward step with triceps push up. Stay one side and do lunge taps with triceps push ups, repeat other side. Next hinged over calf raises alternating feet in parallel. Next plank to knee pull across and same side, turned out hinged over calf raises, then repeat the plank knee pulls other side. More hinged calf raises, then side lying position with rotating leg sweeps and angled leg pulses. Repeat on the other side, then angled pulses and knee toe taps with the dumbbell behind the knee. Repeat the series on the other side before a lengthening 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 800 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!