Barlates: Cardio Interval Tone 45/30

Barlates and Linda Wooldridge are a new discovery for me. I made the discovery about a month ago. I came across her Barlates DVDs on Amazon. She has a lot of interesting and challenging looking workout collections. Each DVD has anywhere from 3-4 to as many as 11 workouts on a single DVD. I purchased two collections that I am working my way through (reviews will post when I do all of the workouts on the DVDs). However, after doing just a few of the workouts, I was so impressed with Linda that I Googled her. The results led me to Linda’s YouTube page–and it was/is overwhelming. 100s of workouts ranging from 10-40 minutes and many of them are the same workouts on her DVDs! And they’re all free!

So, I now have a new obsession. My Amazon wishlist is overflowing with her DVD collections (I just ordered 3 more of her DVDs) and I have created a Barlates playlist on YouTube. This is her first workout that I’ve streamed from YouTube. As mentioned above, I have already done some of her other workouts, but they are on her DVDs and since each DVD contains many workouts, those reviews won’t post until I do all of the workouts on each DVD.

Cardio Interval Tone 45/30 is a low impact interval workout. It is made up of two circuits and each circuit consists of 15 exercises. The first circuit you do each exercise for 45 seconds and you alternate a high intensity move with a lower intensity recovery move. The recovery move is a toning move. For the second circuit you do the same exercises (some with variations) and you do each exercise for 30 seconds. The recovery moves for this second circuit tend to be more intense. I found this to be an excellent and intense low impact cardio workout. A few times the toning/recovery move really burned my muscles out! Linda also describes this workout as a HIIT workout, but I didn’t find it that intense. However, it all depends on your fitness level. This could be a HIT-intensive workout for some people.

Cardio Interval Tone 45/30 is 29 minutes long; 3 minute warm up and 2:30 minute cool down/stretch. Linda does this workout barefoot. All you need is a light set of dumbbells (I used 3 pounds) and a mat if you are also barefoot (I wore shoes). You are holding the dumbbells for the entire workout until the stretch. So every exercise listed below also incorporates weights to increase intensity.

First Circuit (each move done for 45 seconds):

1. Step squat side to side
2. Pulse in squat w/ arms held out straight to sides
3. Squat w/ alternating reverse lunges w/ straight arm lateral raises
4. Pulsing lunge w/ arms held straight overhead
5. Repeat #3
6. Repeat #4 other leg
7. Reverse lunge and pulse 3 times + 3 knee pulls
8. Hip tucks in reverse lunge
9. Repeat #7 & 8 on other leg
10. Side lunges tapping DBs on floor; add side straight arm raises
11. Stay in low side lunge and pulse
12. Repeat #10 & 11 on other leg
13. Tap foot back keeping back leg straight (stay on same leg); changes to tap back + knee raise; add hop to knee raise
14. Deadlifts raising straight leg behind you
15. Repeat #13 & 14 on other leg

30 seconds active recovery swinging DBs side to side w/ side taps

Second Circuit (each move done for 30 seconds):

1. Step squat side to side; add straight arm lateral raises
2. In plie squat alternate raising heels w/ arms held out straight to sides
3. Squat w/ alternating reverse lunges w/ straight arm lateral raises
4. Pulsing lunge w/ arms held straight overhead
5. Repeat #3
6. Repeat #4 other leg
7. Reverse lunge and pulse 3 times + 3 knee pulls
8. Fast knee pulls
9. Repeat #7 & 8 on other leg
10. Side lunges tapping DBs on floor; add side straight arm raises
11. Stay in low side lunge and pulse
12. Repeat #10 & 11 on other leg
13. Tap foot back keeping back leg straight (stay on same leg); changes to tap back + knee raise; add hop to knee raise
14. Fast side taps w/ chest press arms; changes to fast side knee pulls
15. Repeat #13 & 14 on other leg

For more info on Barlates and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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