Instructor's name: Linda Stejskal

Type of Workout: Total Body

Fitness Level: Intermediate advanced

Equipment Needed: various dumbbells, chair, resistance band, yoga block, step bench, resistance loop, stability ball, ankle weights, rebounder.

Total Running Time: 382 Minutes

Release Date: 2024

Region: 0 (Worldwide) - This is a DVD-R

Get ready to blast fat and chisel a lean physique with this 12 workout challenge! Each workout consists of 20 minutes of zone 2 cardio followed by 20 mins of targeted toning exercises that continue to keep the heart rate up. You will see all your favourite equipment and lots of variety! Start your near off with a bang and join me for this fat melting series!
You can do these workouts on consecutive days, or if you are too sore, add some light cardio in between whenever needed.

DISC 1:
Day 1 - Cardio Barre (45 mins): Start off with 20 mins of fun, flowing, old school cardio moves. They are easy to follow and designed to keep your heart rate in a fat burning zone! Then use a barre and small ball to chisel your legs, butt and core.

Day 2 - Cardio Upper (45 mins): Start off with 20 rounds of 50 seconds of work with 10 seconds of rest of fun, flowing cardio moves. You will use light hand weights in combination with lower body exercises. They are easy to follow and designed to keep your heart rate in a fat burning zone! Then use medium dumbbells for 20 rounds of more targeted upper body exercises.

Day 3 - Cardio Core (45 mins): Start off with 20 rounds of 50 seconds of work with 10 seconds of rest of fun, flowing cardio moves using the band in your hands to engage the arms. They are easy to follow and designed to keep your heart rate in a fat burning zone! Then use the band again for 20 rounds of more targeted core focused exercises with lower body engagement. You will start with standing abs and then finish on the mat.

Day 4 - Cardio Loop (46 mins): Start off with 20 rounds of 50 seconds of work with 10 seconds of rest of fun, flowing cardio moves. You will use the heavy resistance loop around the thighs to really burn out the lower body. The exercises are easy to follow and designed to keep your heart rate in a fat burning zone! Then use medium dumbbells and the loop for 20 rounds of more targeted toning.

DISC 2:
Day 5 - Cardio Loop (46 mins): Start off with 20 rounds of 50 seconds of work with 10 seconds of rest of fun, flowing cardio moves. You will use the step to elevate your aerobics workout. The exercises are easy to follow and designed to keep your heart rate in a fat burning zone! Then use the step and medium dumbbells for 20 rounds of more targeted toning. You will see standing, kneeling and laying exercises using the step for elevation.
Day 6 - Cardio Ball (45 mins): Start off with 20 mins of cardio with fun bouncing, rolling and twisting moves using the ball. The exercises are easy to follow and designed to keep your heart rate in a fat burning zone! Then use the ball to chisel your legs, butt and core with standing and mat exercises.
Day 7 - Cardio Bounce (45 mins): Start off with 20 rounds of 50 seconds of work with 10 seconds of rest of fun rebounding exercises. Then use the rebounder as an elevation to do various body sculpting exercises for the whole body.
Day 8 - Cardio Block (45 mins): Start off with 20 rounds of 50 seconds of work with 10 seconds of rest of zone 2 cardio exercises using the block in various ways. Then 20 rounds of more targeted toning work using the block as an elevation.

DISC 3:
Day 9 Cardio Mobility (47 mins): Start off with 20 rounds of 50 seconds of work with 10 seconds of rest of zone 2 cardio. You will see lots of cardio sculpt exercises that are easy to follow. Then 20 mins of pure body weight mobility training to strengthen all the muscles needed to get off the floor from various positions.
Day 10 Cardio Ankle Weights (45 mins): Start off with 20 rounds of 50 seconds of work with 10 seconds of rest of zone 2 cardio. It will be at a slightly slower pace as you will wear the ankle weights during the cardio as well. Then 20 mins targeted ankle weight work with medium dumbbells to work your upper body at the same time.
Day 11 Cardio Wall (46 mins): Start off with 20 rounds of 50 seconds of work with 10 seconds of rest of zone 2 cardio with lots of functional exercises to prep the body for wall work. Then 20 mins wall Pilates with a lot of mini handstands and isolation holds (modifications shown)
Day 12 - Cardio Chair (46 mins): Start off with 20 rounds of 50 seconds of work with 10 seconds of rest of chair cardio with light hand weights for some exercises. Then 20 mins of target toning using the chair as an elevation.