Barlates: Quick Fix Total Body Weights

Quick Fix Total Body Weights is part of Linda Wooldridge‘s Quick Fix Series. It is free on YouTube but you can also purchase it on her Quick Fix Series DVD w/ 3 other workouts (two have already been reviewed here: Total Body Weight and Quick Fix Ballet Box). Linda also has this entire series saved into a YouTube Quick Fix playlist.

The title to this workout is confusing because Linda also has a Quick Fix Total Body Weight which is a bodyweight strength training workout whereas this is a dumbbell total body workout–so she adds an “s” to weight–that’s all that makes the title different. So kind of confusing/misleading.

I loved this workout! LOVED it! Intense total body metabolic strength training crammed into 29 minutes. It was intense and it was awesome! Exactly what I have come to expect from Linda–she creates short but intense and thorough workouts. Then shares them for free. I love this woman! But I also love DVDs and since I’ve now done 3 of the workouts and adore them, I am buying the Quick Fix DVD.

Quick Fix Total Body Weights is 29 minutes long; one minute intro, no warm up and 2 minute stretch. Equipment needed: three sets of dumbbells–light, medium and heavy; Linda is using (2.5kg) 5 pound, (4kg) 8 pound and (5kg) 10 pound dumbbells. The workout is made up of timed intervals: 40 second of work followed by 10 seconds of rest. The weights listed below are the weights I used.

1. Deadlift, row, stand and do bent arm side lateral raise (Linda uses 8# DBs; I used 12# DBs)
2. Shoulder press w/ palms facing front alternated w/ shoulder press w/ palms facing ears (Linda uses 8# DBs; I used 12# DBs)
3. Hammer curl alternated w/ regular curl (Linda used 8# DBs; I used 15# DBs)
4. W side press (Hold elbows at waist, rotate arms to side then push arms out to side) (Linda uses 8# DBs; I used 10# DBs)
5. Weighted side bends (Linda uses 8# DBs; I used 15# DBs)
6. Front raise; alternate palms to floor and palms toward each other (8# DBs)
7. Upright row and while elbows raised, open forearms to side, bring forearms back in and pull DBs back toward shoulders (Linda uses 8# DBs; I used 5# DBs)
8. Plie pulses w/ upright rows in single, single, double pattern (Linda uses 8# DBs; I used 12# DBs)
9. Fast simultaneous bicep curls w/ plie pulses (Linda uses 8# DBs; I used 10# DBs)
10. Single leg deadlift (Linda uses 10# DBs; I used 20# DBs)
11. Bent over back row in single, single, double pattern (Linda uses 10# DBs; I used 20# DBs)
12. Alternating renegade rows (Linda used 10# DBs; I used 20# DBs)
13. In straight arm side plank, pull DB from floor to ceiling (10# DBs)
14. Russian Twist (one 10# DB)
15. Full sit up while holding one DB overhead (10# DB)
16. Curtsy lunge to side squat (Linda uses 10# DBs; I used 12# DBs)
17. One arm row w/ same side leg raised behind you (balance challenge) (Linda used one 10# DB; I used one 25# DB)
18. Torso rotations (core work) holding one DB in both hands (Linda uses one 10# DB; I used one 12# DB)
19. Lunge to one side, pivot to other side and do overhead press (Linda uses 10# DBs; I used 12# DBs)
20. Straight arm side lateral raises, alternate palms toward floor and palms toward front of body (Linda uses 5# DBs; I used 7# DBs)
21. Tricep kickbacks in single, single, double pattern (Linda uses 5# DBs; I used 10# DBs)
22. One arm tricep kickback in plank (Linda uses one 5# DBl I used one 8# DB)
23. Supermans holding one DB in both hands (one 5# DB)
24. Wide to narrow push ups

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