Barlates: Full Body Ballet Box Express

This is another Barlates workout that I have on DVD but Linda offers free on YouTube. I bought the collection Full Body HIIT, which contains 3 twenty minute workouts. This workout, Full Body Barre Express and Full Body Weights Express (which I haven’t done yet). This workout wasn’t as intense as Full Body Barre Express but it was still a great workout and I really enjoyed it. It is set up the same–16 exercises, each done for 50 seconds with a 10 second recovery, so the total work time is 16 minutes. This workout is low impact, which is a big bonus. Linda uses light dumbbells to increase intensity, so one way to make this workout even more intense is to use heavier dumbbells. Now, since this is a fast paced cardio workout it is doubtful you can use anything heavy. I used 3 pound dumbbells but the next time I do this workout I will use 5 pound dumbbells which might go a long way to increasing the intensity. And I will be returning to this workout!

Full Body Ballet Box Express is 21 minutes long, no warm up and 3:30 minute stretch. Equipment: light weights (Linda uses 1kg or 2 pounds), I used 3 pound dumbbells and in the future I will use 5 pound dumbbells.You are holding hand weights for everything–so you never put them down. This is a low impact cardio workout.

  1. In plié, punch twice + 2 knee pulls; alternate sides
  2. In plié, do one plié squat, one plié squat w/ heels raised, then pivot into lunge (doing bicep curls throughout); alternate sides w/ lunges
  3. Running man arms w/ 4 knee pulls + front kick, side kick then step leg back
  4. Seesaw w/ delt fly, then seesaw w/ front raise (seesaw is raising leg and lowering torso as you would in Warrior 3)
  5. Repeat #3 & #4 on other leg
  6. Curtsy w/ 3 punch downs + one side kick
  7. Static curtsy lunges, for arms–bend arms, keeping elbows at side and rotate arms together then out to side, keeping elbows tight to side throughout
  8. Repeat # 6
  9. Repeat #7 but this time keep arms open to side and press arms out and in (so elbows to sides then press arms out straight to sides of body)
  10. Two plie jacks w/ goal post arms (so doing bent arm chest press w/ each jack) + 4 upper cuts
  11. Plie squats: come down into deep squat tapping DBs to floor then come up to standing onto tiptoes pressing DBs overhead
  12. Three knee pulls + one knee raise to side + one side kick
  13. Stand w/ arms raised overhead, raise knee to side and tap w/ same side elbow + raise same leg out straight to side tapping leg w/ same side hand; alternate these two moves
  14. Repeat #12 & #13 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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