Instructor's name: Linda Stejskal
Type of Workout: Total Body
Fitness Level: intermediate advanced
Equipment Needed: light hand weights, ankle weights (can be done without), chair and small ball
Total Running Time: 143 Minutes
Region: 0 (Worldwide) - This is a DVD-R
GET ALL 8 FIRM 15 SERIES WORKOUTS
Welcome to the Firm 15 series. These short and sharp workouts are designed to be mix and matched to target all your problem areas. They can also be used as a stand-alone workout for days that you don't have much time. Each workout has 15 minutes of work plus a short stretch. There are body part specific sessions as well as total body workouts that will get your heart rate up and muscles burning.
The 4 Workouts are:
Abs (19): lots of oblique work in all 4s, side and back laying positions. Fun combinations that will trim your waist.
Ankle Weights (19): standing lunges, squats and kicks as well as oblique knee pulls. Then a side lying abs set to finish.
Arms (17): start with weightless arms, then use light hand weights with different rep patterns and combinations to work the entire upper body.
Core (18): use the chair as a prop to perform various knee tucks and a modified side plank position with leg raises and twists to hit the obliques. This one is a burner.
Lower (17): lots of angle changes in all 4s and side laying positions. Fun combinations that use the entire body with emphasis on lower body. Finish with inner thighs and abs.
Fusion Flow (19): start with side to side lunges and arm sweeps. Then a step up and leg raise combination using a chair. Next a squat to leg raise combination with angle changes.
Barre (16): start with skaters and curtsey lunges. Then a turn out leg raise series with oblique engagement and finally squat variations with barre jumps to elevate the heart rate.
Ball (18): use the ball to intensify side lying leg raises with varying angle changes. Then an all 4s series with a glute raises and side plank flow.
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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Quick effective Burn!! 
