Instructor's name: Linda Stejskal
Type of Workout: Lower Body
Fitness Level: Intermediate
Equipment Needed: mat, chair, dumbbell, small ball (optional)
Total Running Time: 123 Minutes
Region: 0 (Worldwide) - This is a DVD-R
Welcome to the Hip Mobility series. These workouts are designed to strengthen and open your hips. If you have tight hip flexors or tight outer hips, which can lead to knee and back pain, this series is for you. You will work all different angles to create length and strength in the hip muscles. Apart from achieving stronger and looser hips, you will also get a great lower body sculpting workout.
The 4 Workouts are:
Rotations (33 mins) you will perform seated, standing, laying and hinged hip exercises. Start with a side lunge combination to heat up the entire lower body. Then use the chair for a hinged hip opener sequence. Next a straddle position series with knee drops and torso rotations. Then use the chair to elevate in a pigeon stretch position with lunges to open and strengthen both sides. Next is a pretzel sweep rotation with a kneeling tuck. Then a laying to seated series with backward rotations and more knee drops. Finish with a lengthening stretch.
Strength (38 mins) you will use a dumbbell to increase the challenge of various hip strengthening exercises. Finish with a lengthening stretch. You will start with side laying and seated leg raises and sweeps. Then use one weight for kneeling step outs and lunges. Next use the chair for forward leaning side lunges, sit backs, knee drops and tucks. Then use the weight again for clam shells and more leg raises. Next seated hip flexor raises and extensions with angle changes and finally a laying glute raise with hip rotations. Finish with a nice stretch.
Mat (33 mins) you will start with pretzel side to side sits, adding on a leg extension and then leg sweep. Next a side laying clam shell, and large circles in both directions, finishing with rainbows. Then use a chair for support and do front to back glute extensions and front raises, then stay at the back with hip openers before changing sides. Next all 4s position with extensions, rotations and rainbows. Finish with a nice stretch.
Openers (28 mins) you will start with wide plie stretches and tucks. Then a low crouching hip opener with knee drops and tucks. Next a laying series with feet on a wall, using the wall as resistance for various rotations and angled pushes. An inner thigh raise series with frog extensions and a hip bridge against the wall. Next a pigeon and single leg frog stretch series and a quad stretch to pigeon series. Finally a side lunge hip opener with knee drop. 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!
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