Barlates: Barre Kettlebell HIIT Series

Barre Kettlebell HIIT is another Barlates workout collection by Linda Wooldridge. This DVD contains two approx 20 minute kettlebell workouts and two cardio interval tone workouts–one is approx 30 minutes and one is approx 16 minutes. All of these workouts are metabolic weight training workouts, which means they use weights (or body weight) to elevate your heart rate into an anaerobic zone, giving you cardio and toning in one workout–with some afterburn. These are all excellent workouts that I loved. And they are perfect on their own or pair together two or three for a longer even more intense workout.

Barre Bell HIIT is 19:30 minutes long; 1 minute intro, no warm up and no cool down/stretch. Linda uses a 5kg (10 pound) kettlebell and I used a 15 pound kettlebell except for the plank moves (#9 & #11). For those I used a 10 pound kettlebell. It’s a fast-paced circuit workout that alternates kettlebell exercises with barre exercises. Each exercise is done for 50 seconds and you get 10 seconds of recovery. This is actually a great little 20 minute workout that you can use lots of ways. Especially since it has no cool down/stretch. The first time I did this workout, I did it as my doubles workout and followed it up immediately with Cardio Interval Tone 30 which is 16 minutes and is also on this DVD. It not only gave me a 36 minute workout but Cardio Interval Tone 30 ends with a stretch, so you are covered there. And btw–you don’t have to buy this DVD to do this workout. Here is the YouTube Link.

  1. Figure 8 while in plie squat; do squats as you pass KB through legs in figure 8 pattern
  2. Lower into wide/deep plie squat and alternate raising/lowering heels (Linda holds onto KB handle)
  3. Around the world (or halos, passing KB around head while in static plie squat; alternate sides)
  4. Get into lunge with hands on KB grip, KB is beside front foot; raise and lower back knee to floor
  5. Bicep curl to overhead press; 4 reps on each arm then switch arms; keep alternating
  6. Repeat #4 on other leg
  7. 2 bent over one arm rows each arm then stand and do 2 one arm upright rows each arm
  8. Holding KB by bell, lower into a squat and while remaining in squat, raise heels so you are on toes then lower; raise and lower, never coming out of squat
  9. While in straight arm plank, raise KB overhead, rotating torso as you raise KB
  10. In straight arm plank, raise one straight leg 4x then raise other straight leg 4x; keep alternating
  11. Repeat #9 on other arm
  12. Sit on bottom w/ legs straight and torso leaned back (sort of straight leg C sit); alternate raising and lower straight legs while also raising and lowering straight arms opposite of legs
  13. Holding KB by bell, do a front lunge, twist KB to side then stand, raising KB overhead; stay on same leg
  14. Get on all 4s and do attitude pulsing raises behind you
  15. Repeat #13 & 14 on other leg
  16. Step out squats holding KB by bell (step out 3x to each side, never raising out of squat)
  17. While in down dog, alternate raising straight leg to ceiling

Cardio Interval Tone 30 is 16:30 minutes long; 1 minute intro, no warm up and 1:30 minute stretch. Equipment: light hand weights (Linda is using her 1kg or 2 pound hand weights) and a mat. I used 3 pound hand weights. The hand weights are used for exercises 1-10 then you do not use them for the final 10 exercises. There are 20 exercises and each exercise is done for 30 seconds w/ 10 seconds of rest. She alternates a cardio move with a toning move. This mini workout is very fast paced. I used it to finish off Barre Bell HIIT (above) and it gave me an excellent 36 minute metabolic cardio workout. You don’t have to buy this DVD to do this workout either. Here is the YouTube Link.

  1. In plie squat with arms held out straight to sides, pulse 3x then hop
  2. Still in plie squat, alternate raising heels while doing small figure 8 w/ DBs, arms still held out straight to side
  3. Get into squat, arms straight at side, do a hop while kicking one leg out in front of you and return to squat, alternate legs; do a straight arm skier w/ arms
  4. Remain in squat w/ heels together and alternate raising heels while holding arms out in front of you and alternate bending arms toward shoulders
  5. Repeat #3 but kick your legs behind you instead of in front of you
  6. Lean forward slightly and raise one leg straight behind you while doing one arm tricep kickback, remain on same arm/leg until she tells you to change halfway through
  7. Come down into squat w/ heels together and come up, raising one leg and both arms out to side; alternate legs (so squat and leg raise)
  8. Raise one arm out straight to side and do small fast circles while raising same side leg to side; change arm/leg after 15 seconds
  9. Get into plie squat and raise one knee to same side elbow; alternate sides
  10. Stay in static plie squat and bring same side elbow to thigh; alternate sides
  11. Mountain climbers (no DBs)
  12. In C sit, alternate raising knees, arms held out straight in front of you (no DBs)
  13. Beast to plank (straight arms, knees never touch ground) (no DBs)
  14. Jackknife (on one hip, bring both straight legs up to meet top straight arm while leaning on bottom elbow) (no DBs)
  15. In straight arm plank, step foot up to same side hand, bring other foot to join it then jump back to plank; alternate sides (no DBs)
  16. Repeat #14 on other side
  17. Mountain climbers, knees outside of body (no DBs)
  18. Lay on back, raise up on elbows and raise and lower straight legs; alternate legs (no DBs)
  19. Mountain climbers, bring knees to opposite elbows (no DBs)
  20. Full crunches, raising both torso and legs off the floor, touching fingers to heels (no DBs)

Controlled Kettlebell HIIT is 20 minutes long; 1 minute intro and 3:30 minute stretch. Linda uses a 10 pound and a 15 pound kettlebell. I used 4 different kettlebells–25, 20, 15 and 10 pound kettlebells. In the breakdown below I listed what Linda used and what I used. If I used the same as Linda then just one weight is listed. The workout is made up of 12 exercises; each is done for 50 seconds w/ 15 seconds of rest. This is a great kettlbell workout. You could easily stack both kettlebell workouts on this DVD + Cardio Interval Tone 30 for a 56 minute metabolic strength workout. And, nope–you don’t have to purchase this DVD to do this workout either. Here is the YouTube Link.

  1. Double hand KB swings (Linda used 15#  KB, I used 25# KB)
  2. Figure 8 3x then rack KB (Linda used 10# KB, I used 15# KB)
  3. Circle the body and rack; alternate sides (15# KB)
  4. Holding KB by bell, squat, tapping KB to ground and raise overhead when standing (Linda used 10# KB, I used 15# KB)
  5. Upright rows (4 reps both hands then alternate hands 4 reps) (15# KB)
  6. Holding KB by bell, “throw” it over shoulder (you’re not really throwing it); alternate sides (15# KB)
  7. Holding KB by bell, squat and tap floor w/ KB and when you stand, push KB overhead while also raising one knee; alternate knees (Linda used 10# KB, I used 15# KB)
  8. Windmills (10# KB)
  9. Glute bridges w/ one arm press (Linda used 10# KB, I used 15# KB)
  10. Skull crushers while scissoring legs (Linda used 15# KB, I used 20# KB)
  11. Start in boat while holding KB by bell overhead, bring knees in while bringing bell down so elbows and knees tap (10# KB)
  12. Russian Twists (15# KB)

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. All you need is a light set of dumbbells (I used 3 pounds) and a mat. You are holding the dumbbells for the entire workout until the stretch. So every exercise listed below also incorporates weights to increase intensity. BTW–this was one of the first Barlates workouts I did via YouTube–before I had even purchased this DVD. Imagine my surprise when I receive this DVD and there it is–a workout I knew that I loved! The link above will take you to the review on this blog. That review links to the YouTube version of this workout.

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

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One response to “Barlates: Barre Kettlebell HIIT Series

  1. Pingback: Barlates: 10 Minute Squat Challenge | 2 Lazy 4 the Gym·

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