Strong Body Series 5 Workouts - Barlates Body Blitz - Linda Stejskal (Wooldridge)

Welcome to the Strong Body Series. These 5 short and sharp workouts will strengthen your major and minor muscle groups with a large variety of exercises. You won’t get bored with these routines! You can do more than one if you have the time or use them individually to get a short, yet challenging workout! Get ready to feel the burn and see the changes! The 5 Workouts are: Ball & Band (24 mins) start with banded lunges and shoulder raises. Then lean on the ball for leg raises with shoulder and triceps engagement. Next bent over rows, curtsey lunges with band pulls, dead lifts and hip thrusts on the ball. Finish with laying chest exercises and abs with ball between ankles. Band (25 mins) start with your band and a step for side to side walks with band pulls and step taps with diagonal pulls. Next upright rows, biceps curls to shoulder press, biceps curls variations and a curtsey lunge with overhead press. Then bent over row variations coupled with wide plie squats and band pulls. Then step ups with triceps extensions, triceps kick-backs and chest crosses. Then lie on the step for chest press and hip thrusts. Finally seated bicycle abs. Chair (23 mins) 20 rounds of 50 seconds of work 10 seconds rest. Start with seated leg extensions and reaches to heat up the body. Then alternate between heavier weights and light weights exercises for the whole body, using the chair for elevation and intensity. Finish with core exercises on and off the chair and a lengthening stretch at the end. Elevation (30 mins) start with step overs, lunges and extensions. Next lunges with step ups and kicks, then a down dog series with arms on and off the step. Then an all 4s series with glute raises and forward steps. Next a kneeling to step up glute raise coupled with a side laying leg lift. Finally abs on the step and a stretch. Lower Mat (22 mins) 8 rounds of 2 exercises with 10 reps each repeated as many times as you can in 2 minutes. Each round the exercises are different and all are done on the mat with ankle weights and an elevation for the last round. Exercises include outer and inner thigh raises and extensions, glute raises and hamstring curls, glute bridge and inner thigh drops with frog extensions.