Instructor's name: Linda Stejskal

Type of Workout: Aerobics & Toning

Fitness Level: Intermediate/advanced

Equipment Needed: Mat, chair, ankle weights, light dumbbells

Total Running Time: 139 Minutes

Region: 0 (Worldwide, REGION FREE, Suitable for ALL DVD players)

Welcome to the ANKLE WEIGHT 30 series. Get your cardio and sculpting all in one neat little 30 minute package! 10 minutes of cardio sculpting and 20 minutes of targeted toning. Lots of variety with standing and mat exercises to get your sweat on and your muscles burning!

Mostly Lower (35 mins) you will start with 10 mins of low impact, joint friendly standing cardio sculpt and then move to the mat for 20 mins of traditional ankle weight exercises for the thighs, butt and hips. The exercises will change every 60 seconds, so you get plenty of time to perfect the move and fully fatigue the muscles.

Cardio Barre (35 mins) you will start with higher intensity cardio for 10 mins to heat up the entire body and burn fat. Then a controlled standing barre segment predominantly for the thighs and butt. Next move to the mat for glute and thigh exercises with lots of variations to keep your body guessing. Finish with some oblique and outer thigh combinations to target your entire core and finally a lengthening stretch.

Booty and Core (35 mins) you will start with 10 mins of cardio sculpt using slightly heavier hand weights, lots of squats, lunges and kicks in this one. Then move to the mat for combination outer thigh and obliques exercises and an all 4s glute series. Finish with some laying upper and lower abs and a stretch.

Arms and Abs (34 min) you will start with 10 mins of cardio sculpt using light hand weights to work the arms. Then 10 mins of standing arms and abs, using light hand weights and ankle weights. Next, hit the mat for a final 10 mins of arms and abs with some lower body thrown in. Finish with a 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!