Barlates Best of Ball 10 Downloads
PRODUCT DESCRIPTION
Instructor's name: Linda Stejskal
Type of Workout: Aerobics and Toning
Fitness Level: Intermediate/Advanced
Equipment Needed: inflatable ball, resistance loop (or band tied into a loop), light weights, chair
Total Running Time: 357 Minutes
Release Date: February 2022 (compilation of previously released workouts)
Format: MP4 HD Download (for more information click here) Also available on DVD HERE
Welcome to the Best of Ball series. You will use a small inflatable ball as the main equipment to sculpt your entire body. There are body part specific workouts as well as total body routines. The varying durations and intensities mean that you can build your perfect workout every day. The workouts are joint friendly and can be modified for any fitness level.
Double Burn Barre - 42 mins - you will starts with some ballet squats and calf raises to heat up the entire body. Then move to 2 lower body segments - the first one a leg raise and plie combination, then a oblique knee to cross over squat combination, both using the ball. Then move to 2 upper body segments - a triceps push and raise combo first with the ball then the light weights and a shoulder squeeze and biceps curl combo. Then move to 2 abs segments - a c-curve tuck and curl combo and a windshield wiper with lower body extension combo.
Burn It Lower and Abs - 36 mins - you will use an inflatable barre/pilates ball to increase the burn on lower body barre exercises and abdominal mat exercises. You will see glute raises, oblique knee rotations, figure 8s, standing knee crunches, side leg raises, ball behind knee raises and circles and a challenging abdominal series on the mat. It's a fast paced workout that will target every muscle in your lower body and give you a great burn in the obliques, upper and lower abs.
Pilates Mat Lower and Abs - 40 mins - you will start with a long inner thigh set in seated position, then side laying with ball squeezes, you will then move to a table top outer thigh and glute series and finish with a tough bicycle abs segment.
Precision Training Barre - 57 mins - you will start with a quick warm up, then move into a standing ballet arms segment, then use the ball in a standing thigh set and a bent over glute series with the ball behind the knee, then move to the mat for an intense abs set for obliques, upper and lower abs, some inner thigh squeezes, a tough pretzel set and finishing with plank combinations and a stretch.
Target 20 Barre - 24 mins - you will start with compound exercises engaging your lower body whilst using light weights and a resistance loop to burn out your arms. You will then move to a wide plie and obliques section using the playground ball to intensify. Then a front of thigh segment with the ball between the thighs, a glute series in bent over position and finally a lengthening stretch.
Focused 5 Mins Inner Thighs - 8 mins - you will start with the ball between your feet with diamond presses, squeezes and knee in and outs. Then move into a side lying position with straight leg squeezes, then single leg raises with the ball pressed between the legs. Repeat on the other side and then finish with glute bridge with the ball between the knees and varying foot positions.
Focused 10 Mins Outer Thighs - 11 mins - you will start in a z position with the ball behind your knee with side crunches and leg forward and back sweeps. Then hold the arm static with more leg sweeps before extending the leg for larger range of motion oblique crunches. Then put the ball between your ankles for long lever oblique v-ups. Next, repeat everything on the other side before putting on your resistance loop for a tough outer thigh raise and circle combo and finally lateral leg scissors.
Burn It Total Body - 37 mins - you will use an inflatable barre/pilates ball to increase the burn on Pilates style mat exercises. After a few dynamic stretching exercises to warm up you will perform a tough triceps abs set, a glute bridge series, some inner thigh squeezes and finally a crouching single leg series with glute raises and side raises. It's a fast paced workout that will target most major muscle groups including the glutes, inner thighs, obliques, arms, lower abs and thighs.
Lockdown Madness Combinations - 45 mins - you will start with plank variations to heat up the entire body. Then move to a side lunge, curtsy lunge high to low combo. Stay in high to low curtsy lunge kicks, then a crouching curtsy kick combinations. Next a kneeling side plank diagonal leg raise to oblique crunch combination. Repeat the exercises on the other side before moving to a low Asian squat jump and step forward combo. Then an all 4s leg circles to step up and kick, then to a step up 'no' move. Next crouching leg kicks to step up no's. Then a down dog glute raise twist to crouching front leg raise combination. Repeat on the other side before moving to a low side lunge arm reach to push-up combo. Add two hip twists. Repeat on the other side, then a mini ball c-curve abs segment and a laying lower body curl segment before a lengthening stretch.
Overload Training Tone - 57 mins - you will start with knee and straight leg raises to warm up, then a tough plank series, a standing barre inner thigh set with the ball, followed by glute bridge for the same muscle groups, a push up series and kneeling barre arms segment, then a standing and kneeling outer thigh and glute segment, a short parallel thigh series and abs on the mat to finish, plus a stretch.
NOTE: You can also buy these workouts individually.
Once you have clicked Add to Cart your item will be in the shopping cart in the top right side-bar
Previous post: Barlates Best of Ball 10 Workout DVD
Next post: Barlates Best of Upper Body 10 Workout DVD
