Welcome to the Best of Beginners series. If you haven’t tried Barlates before or are easing your way back into fitness, these beginner workouts are for you! They are ‘Barlates’ beginners, so you will still feel a great challenge, but they are doable and modifiable for all fitness levels. They require minimal space and equipment so are perfect for travel and tight areas!
THE SET INCLUDES:
Beginner Intervals Compound Moves 22 mins - you will use more than one muscle group in each exercise grouping. There are lots of fun squat, lunge and kick combinations that engage your entire body. You will use light dumbbells to work your arms and shoulders and will finish with some mat exercises in order to sculpt your butt and abs. This workout has heaps of variety and will definitely burn a ton of calories in a short amount of time.
Beginner Intervals Cardio Sculpt 21 mins - you will see lots of fun squat, kick, punch and jump combinations to get your heart rate up and your muscles burning. You will use light dumbbells to engage your arms at the same time and will also see some mat exercises towards the end in order to sculpt your warm muscles. This workout has heaps of variety and will definitely burn a ton of calories in a short amount of time.
Beginner Loop Barre 29 mins - the loop will help you increase the burn on your glutes, hips and thighs as you sculpt lean muscle at the barre. You will perform standing and seated exercises that will chisel your lower body. These exercises are designed to lengthen and strengthen the muscle all at the same time so you will create a longer, leaner physique.
Pilates Beginners Core and Glutes 38 mins - you will start with a plank series that gets the whole body warmed up, move to a long lever lower abs series, then a c-curve upper abs series, a table top glute series, a back extensions series and finish with a lying glute series.
Pilates Beginners Mat Express 31 mins - you will start with a dynamic plank series that incorporates push ups and knee drops, then you will move to a side lying series for outer thighs and glutes, a longer abdominals series and finally a back strengthening series.
Lazy Days Mat 27 mins - you will start with seated arm and shoulder rotations and sweeps to heat up the upper body. Then move into a kneeling side plank sweep with oblique crunches. Next another arms segment with weightless ballet arm exercises. Then a lying abs and leg extension series with parallel and turned out leg taps and side to side opening inner thigh raises. Then move into a side lying outer thigh series with clam shells, front and back sweeps and leg raises. Then a lower back extension series with arm and leg raise variations. Finally a glute bridge series with leg raises and tucks.
Lazy Days Walk Sculpt 33 mins - you will start with some easy to follow walking and step stepping combinations, with the addition of some knee lifts and butt kicks to make it more interesting. Then you will move to a parallel calf raise segment, a bend extend to the front, to the back and then to the front and back combo. Next, more calf raises in turn out before doing the other side. Then another walking cardio segment before a wide plie segment with oblique bends and sweeps. Then a glute raise segment with your tummy on the chair. Repeat on the other side and finish with a lengthening stretch.
Gentle Home Workout Combinations 38 mins - you will start with some old school aerobics moves including side steps and leg taps. Then move on to a wide plie series including arm punches and oblique engagement. Next a cardio burst with knee pulls and hinged forward side leg taps, then a 45 degree back lunge with squat and front kick. Then a push up to glute raise combo, a side lying leg sweep and raise combination, an all fours balance move with knee pulls and elbow twist. Next a down dog with glute raise to runners lunge combo, some focused hamstring stretches and a kneeling arms segment with shoulder rotations and arm pulls.
Gentle Home Workout Barre 29 mins - you will start with large range of motion reaches and taps to heat up the entire body. Next you will move into an upper body series with lower body engagement. You will see over head reaches, shoulder presses, side lateral raises, o-raises, biceps curls and triceps extensions. Then you will move in a thighs sequence using the chair for balance. You will see barre squats, tucks, fold over reaches and leg extensions. Then move into a side glute series with leg circles and raises. A quick stretch and move onto a c-curve abs segment with knee ups and oblique arm sweeps. Turn over onto your tummy with lower back extensions and then into all 4s position for some leg and arm extensions.
Barre Basics Arms and Abs 35 mins - Get your upper body into awesome shape with this fast paced barre and Pilates style arms and abs workout. Start with a series of push-up variations, move to some side plank work and kneeling exercises using high repetitions and light weights to streamline and define your arms. Finally hit the mat to whittle your waist, flatten your lower belly and chisel that 6 pack!
Note: this is a compilation of previously released workouts
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