Instructor's name: Linda (Wooldridge) Stejskal
Type of Workout: Total Body
Fitness Level: Intermediate-Advanced
Equipment Needed: Hand Weights, Resistance Band for 1 Workout
Total Running Time: 131 Minutes
Manufacture Year: 2023
Region: 0 - This is a DVD-R
GET ALL 4 WALL PILATES SERIES WORKOUTS
Welcome to the Wall Pilates series. Take all your favourite Pilates exercises to the next level by using a wall to increase the challenge. The wall forces you to maintain perfect alignment and stops you from cheating by favouring your stronger side. Pressing into the wall from different angles will use more muscle groups, which gives you better results in less time. Get ready to burn and shake with these intense workouts!
The 4 Workouts are:
Bums and Tums (23 mins) Welcome to the Wall Pilates series. Take all your favourite Pilates exercises to the next level by using a wall to increase the challenge. The wall forces you to maintain perfect alignment and stops you from cheating by favouring your stronger side. Pressing into the wall from different angles will use more muscle groups, which gives you better results in less time. Get ready to burn and shake with these intense workouts!
Core (39 mins) you will start in a modified plank position with your feet on the wall performing various glute raises with upper body engagement. Then seated with your back against the wall you will use a resistance band for side bend variations targeting the waistline. Next another plank variations, this time reaching and touching the wall in front of you, adding knee bends to intensify, Finally holding a squat against the wall you will do side bend variations as well as knee raises to target the entire core. Finish with a stretch.
Lower Body (38 mins) you will start with squats and lunges to heat up the lower body. Then continue warming up by placing your forearms on the wall to do leg raise variations. Next a lunge with hamstring push off variation. Then hands against the wall in a fold-over position for more leg raises and pulses. Next, use a chair for balance in a fold-over position with one leg up on the wall. Finally forearms back on the wall for a final set of knee raises.
Upper Body (31 mins) you will start with weightless arm exercises in a seated positon. Then place your feet on the wall for micro push up variations to burn out the shoulders. Next a down dog and push up series. Then sit against the wall and use light weights to burn out the biceps and finish with weightless triceps pushes. Then a final segment with feet on the wall at various heights adding small bend presses to fully fatigue the shoulders. Finish with a nice 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!