Instructor's name: Linda Stejskal
Type of Workout: Total Body
Fitness Level: intermediate advanced
Equipment Needed: light hand weights, chair and mat
Total Running Time: 135 Minutes
Region: 0 (Worldwide) - This is a DVD-R
GET ALL 4 ENDURANCE 30SERIES WORKOUTS
Welcome
to the Endurance 30 Series. These workouts use intervals of 30 seconds
of work with 10 seconds of rest to build your endurance, strength,
fitness and stability. The workouts are designed to fully fatigue your
muscles and to take you to another level of focus and technique. Your
balance and coordination will be challenged and your muscles will feel
the burn!
The 4 Workouts are:
Dynamic Burn
(32 mins) you will start with 10 rounds of dynamic cardio sculpting
exercises to heat up the body and get your heart rate up. Then stay on
one side for 10 rounds with squat, lunge and kick variations as well as
down dog exercises to engage the core. Switch sides and repeat for a
further 10 rounds. Then the last 10 rounds are on the mat with various
core exercises that engage the entire body. Finish with an elongating
stretch at the end!
Oblique Focus (32
mins) you will start with 10 rounds of cardio sculpt exercises focusing
on the waistline. There will be lots of exercises with rotations and
leans as well as squats, lunges and raises. Next move to 10 rounds per
side of targeted oblique exercises, with knee pulls, lunge rotations,
squats with side leg raises and plie reaches and sweeps. The final 10
rounds are on the mat with oblique knee pulls, straight leg pikes, side
lying to side plank variations and smell side pulses. Finish with a
lengthening stretch.
Lower Focus
(38 mins) you will start with 10 rounds of squat and lunge variations
to heat up the entire body. Next move to 10 rounds using the chair as a
prop. You will see angled leg raises, calf raises, kneeling leg
extensions and circles as well as side leg taps and raises. The final 10
rounds will focus on inner and outer thighs on the mat with various
angled raises and extensions. End with a stretch.
Upper Focus
(33 mins) you will start with 10 rounds of dynamic arm exercises with
lower body engagement to heat up the body. Next 10 rounds per side of
triceps with reaches and leg sweeps, biceps curls with hydrants, plies
with back rows and lunge reaches, triceps extensions and down dog push
ups. The last 10 rounds are on the mat with arms and abs combinations in
seated, side laying positions and finally a back extension series
before 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!
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