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), resistance band, stability ball
Total Running Time: 209 Minutes
Region: 0 (Worldwide) - This is a DVD-R
Welcome to the TOTAL MAT Series. For those days where you just prefer to stay on the mat, this series will give you a lot of variety and burn! Each of the 4 workouts uses different equipment so that you engage all of those smaller, supporting muscles. You will work your entire body with some classic mat exercises as well as unique combinations that will engage your mind and muscles. Get ready to feel the fire!
The 4 Workouts are:
Ball (46 mins) you will use a stability ball to increase the intensity of all your favourite mat exercises. You will start with inner thighs, both in a back laying and side lying position. Then move to outer thighs and hips before some glute work bridging up on the ball. Next lay on the ball for upper and lower back exercises as well as push up variations. Finally use the ball for various arm exercises before a lengthening stretch.
Ankle Weights (51 mins) you will use ankle weights and light hand weights for lots of unique combinations. There will be many angle changes with leg raises and sweeps in side lying, prone and all 4s positions. You will engage the upper body in a number of ways: with the weight, with bend presses and through balance exercises where only one arm is used. You will finish with laying abdominals exercises that also engage the inner thighs.
Band (56 mins) you will use a Pilates band with one end tied into a loop to put your foot through. Start with some fast-paced arm exercises to heat up the entire upper body. Then move to a side lying series with leg raises and angled sweeps. Next lie down on your tummy with more leg raises as well as upper body engagement. Then a short oblique series with side pikes before moving to an all 4s series with angled leg raises and extensions. Finish with some more side lying oblique exercises and finally a tough teaser series.
Light Weights (56 mins) you will start with weightless arms, then a seated weighted arm series with lots of freestyle moves. Next a side kneeling series with low squats and more targeted arm toning exercises. Then a pigeon to plank series, incorporating leg sweeps and down dog raises. Then an all 4s series with side leg sweeps at all angles. Finally laying ab variations including windshield wipers and bicycles.
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!
