Barlates: Total Body Cardio Barre

Total Body Cardio Barre contains 4 workouts created by Linda Woolridge: Total Body Barre Express (34 minutes), Total Body Mat Workout (40 minute), Total Body Cardio Sculpt (32 minutes), and Total Body Compound Moves (16 minutes).

Total Body Barre Express is 34:30 minutes long; 2:30 minute warm up (#1 below is the warm up) and 1:30 minute stretch. Equipment: light dumbbells (1-3 pounds), a chair and a mat. This is another very challenging burn out workout. This is a total body workout and, in less than 35 minutes, Linda burns out so many muscle groups. Though I do like a lot of Linda’s burn out workouts, this one isn’t one of my favorites. That doesn’t change the fact it is excellent and effective. For the upper body portion I had to have 3 weights available–3, 2 and 1 pound weights. There is some serious upper body burnout and I frequently had to drop to lighter dumbbells–but I used them all at some point. The barre portion really burned out my quads and calves. Your abs and glutes get nicely worked, too. Overall a great total body workout, but as I mentioned, I just didn’t enjoy it as much as I do many of Linda’s other workouts. I really can’t explain why either.

  1. Legs/heels are together–open and close toes (keeping heels together) while raising and lowering arms; changes to tapping toe out to side while sweeping arms out to side, alternate legs; changes to plie squat (heels together) while sweeping arms overhead and down to sides
  2. Lower into wide plie squat and extend arms (holding DBs) straight in front of you, palms facing the ceiling and pulse straight arms up and down; turn arms so palms are facing each other and keep pulsing arms; changes to alternating hand position while pulsing (palms face ceiling the face each other)
  3. Lower legs into a chair pose and raise arms straight out to side w/ pinkies facing ceiling and pulse; change hand position so thumbs face ceiling and continue pulsing; change to rotating hands between both positions
  4. Place heels together and feet turned out, lower into a plie squat and hold, raise arms/DBs in front of you w/ palms facing the ceiling and elbows bent and straighten and bend elbows (Linda calls it “bend press”); with arms still held out in front of at approx ribcage level, elbows slightly bent, pulse arms up and down; keeping doing the pulse but move the arms out wide then back in front of you with each pulse; hold arms in front of you at shoulder level, palms still facing the ceiling, and alternate bending elbows and bringing DBs to shoulders
  5. Knee on floor and hinge torso forward, bring arms/DBs straight behind you and pulse DBs upward; change hand position so palms face the ceiling and keep pulsing; keep pulsing w/ alternating between the two hand positions; changes to doing a tiny high end tricep kickback–more of a pulse at top of move
  6. Pilates push up (start in knee plank, lower body halfway, raise up onto your toes and push up to full plank)
  7. Lay on back, propped up on elbows and raise straight legs to ceiling–alternate bending knees into chest; turn knees out so heels are facing each other and continue alternating bending knees; changes to scissoring straight legs (knees facing ceiling again)
  8. Sit up and make a diamond shape with legs (knees raised and open, toes together) and alternate lifting legs while twisting torso side to side, raising and lowering arms; changes to raising and lower both legs at the same time while raising and lowering arms (keep torso and arms facing forward)
  9. Stand beside chair, holding on to chair back, heels together and toes turned out–plie squat, raise onto toes, straighten legs and lower heels
  10. Open legs into wide plie squat and pulse; raise onto toes and continue to pulse; release chair, still on toes and raise arms overhead and hold
  11. Bring heels together again and raise onto toes, lower into plie squat and pulse; hold in plie squat (heels raised) and tuck and release hips; changes to pushing knees out (still in plie squat w/ heels raised and together)
  12. Face chair back, hands on chair’s back, and lower into a squat, hinging spine forward and pulse hips/glutes down towards floor; bring one leg straight behind you and raise and lower straight leg (glute raise); a releve (raising onto toe when you raise other leg); bend leg in attitude behind you and pulse (raised onto toe); lower standing leg so you are no longer on toe and bend and straighten raised leg (it is still bent in attitude behind you); changes to large straight leg circles; repeat on other leg

Total Body Cardio Sculpt is 32 minutes long; 4:30 minute warm up (active warm up with lots of plie moves) and 1:30 minute stretch. Equipment: a mat and light dumbbells (1-3 pounds). This was my favorite of the 4 workouts. It reminded me a lot of Linda’s Sweat Series workouts. This one isn’t as advanced as the Sweat Series workouts (though it is definitely an intense and excellent workout) but it gave me the same kind of workout. It is fast-paced–lots of cardio. I used 2 and 3 pound dumbbells and I also had to use a chair for balance purposes for #8. I did #8 with one dumbbell–so I worked one arm while the other arm held the chair for balance and when you work the other leg, I also worked the other arm. Worked great for me. For #1/2 below Linda was inconsistent. I’m sure she meant to repeat the same combo on the other side of the body but she didn’t–she changed the combo a bit but enough to make it work the body differently (in my opinion). I personally like #1 version better and, in the future, I will do that version when we do it on the other leg.

  1. Side lunge, stand and lift lunging leg while also doing side lateral raise (holding DBs), side lunge, curtsy lunge; changes to side to side lunge, punching DBs down toward opposite toes
  2. I’m sure Linda mean to repeat the lunge curtsy lunge combo on other leg but instead she has you do a slightly different combo on the other leg: side lunge, stand and lift lunging leg to side while also doing side lateral raise then go directly into curtsy lunge, stand while raising leg to side again while also doing side lateral raise; ends w/ more side to side lunge w/ punches toward toes
  3. Switch kick lunges (Cathe does these!–lunge w/ hands on floor, jump switch feet, stand and kick one leg forward)
  4. Start in runners lunge, raise up to crescent, return to runners lunge and kick one leg back into 3 leg dog, bring knee in to chest, kick back to 3 leg dog, bring knee to elbow outside of body, kick back to 3 leg dog, then bring knee under body to opposite elbow, kick back to 3 leg dog then return to runners lunge
  5. In 3 leg dog, pulse leg at top; bend knee and continue pulsing toe to ceiling
  6. Repeat #3 & 4 on other leg
  7. Hinge at the waist and do fast side taps w/ one leg while doing fast bent arm flys; changes to tapping same foot behind you (fast) while pushing bent arms forward; taps change to knee raises; changes to tapping heel forward fast while still pushing DBs forward/up; changes to side knee pulls (arms now pulling to side); changes to forward knee raises while raising bent arms overheard; changes to alternating knee raises (same arms); repeat everything on other leg
  8. Single leg deadlifts; remain bent over w/ arms/DBs held out straight to side and raise and lower leg behind you; hold leg up (balancing on one leg) and bring arms together in front of you, then back to sides; changes to kicking leg in and out behind you while doing tricep kickbacks; changes to back kick w/ tricep kickback + front kick punching DBs in front of you (alternate between these two kick moves); changes to pulsing straight leg up behind you while doing tricep kickbacks; changes to pulsing straight leg up in front of you while also pulsing DBs in front of you w/ palms to ceiling; repeat everything on other leg

Total Body Compound Moves is 16 minutes long; no warm up or stretch. No equipment needed. Workout is made up of intervals of 45 seconds of work and 15 seconds of recovery. This was a surprisingly intense and comprehensive workout for being so short. I actually used in conjunction with Total Body Mat Workout (below) for a 56 minute total body workout. This served as a sort of warm up, raising my heart rate, since Total Body Mat, tho intense, doesn’t have a cardio factor like this one does. I really enjoyed this workout and it would work great in conjunction with any other workout as an add on to round out your workout time.

  1. Straight arm plank, bring knee to same side elbow (outside of body) 2x, then lower to one elbow do 2 hip dips (same side)
  2. 2 jacks, reverse lunge and pulse 2x (alternate sides for lunge)
  3. Repeat #1 on other side of body
  4. Gallop feet in and out 2x, squat thrust, jump feet up into wide squat (hands still on floor), jump feet back out into plank, jump feet in again to wide squat (when you jump feet in to squat, you are up on your toes)
  5. Pulsing curtsy lunge while circling straight arms to side
  6. Narrow side lunge, wider side lunge, back to narrow side lunge, curtsy lunge
  7. Repeat 5 & 6 on other leg
  8. 2 plank jacks, jump feet in to wide squat 2x (hands still on floor), 2 plank squats (pushing glutes back to heels then returning to plank)
  9. Full boat pose, turn into straight arm side plank and do 2 hip dips (alternate sides on planks)
  10. One push up + 4 wide mountain climbers (feet jump to outside of same side hands)
  11. Start in quadruped (on all 4s but knees off floor, so on toes and hands) and kick one leg up to ceiling (3 leg down dog), step through with that foot and raise up into warrior 3
  12. In crab position kick one leg to ceiling then out straight, repeat, then do 3 alternating kicks while still in crab (alternate legs for first kicks)
  13. Repeat #11 on other leg
  14. Start in child’s pose, come forward into knee plank, twist hip to one side and push hips back to child’s pose (20 seconds each side)

Total Body Mat Workout is 40 minutes long; 2 minute warm up and 2:30 minute stretch (warm up is straight arm press backs while kneeling). This was an excellent total body, body weight strength workout. It was tough! Especially the way she starts the workout–in quadruped. So you are working hard from the very first exercise. The pretzel series (#4) completely fried my outer thighs. I loved the low back segment (#6) and it also has some great core work. I am not a fan of a lot of core work, but in this workout it is varied and unique. In fact, I really liked the series of exercises Linda put together in this workout and how she has them sequenced. It works really well in conjunction with Total Body Compound Moves, another workout on this DVD (above) that is only 16 minutes long. I started with Total Body Compound Moves and ended with this workout for a 56 minute total body, body weight strength workout. They work really well together because Total Body Compound Moves gets your heart pumping and ready for Total Body Mat.

  1. Bring knee into chest while in quadruped (on all 4s but on toes instead of knees) then extend leg straight behind you; lower to your knees and bring same knee to forehead under body then extend leg out straight behind you and while leg is raised lower into tricep push up; repeat on other side of body
  2. Still on all 4s, do bird dog, extending arm and opposite leg then bringing elbow to knee underneath body; changes to awkward airplane (arm/leg extended in bird dog but then bring arm out to side of body while also bringing leg straight out to other side of body); repeat on other side of body
  3. Start in quadruped and do sit outs (twist body around, bringing one leg underneath you and lowering hip almost to floor then return to quadruped; alternate sides); add arm sweeps to sit outs while pushing hips to ceiling
  4. Come into pretzel (one leg bent in front of you and the other bent behind you, so your legs are in a sort of Z or pretzel) and raise and lower back leg; changes to pushing leg back behind you; changes to raising back leg, extending leg out to side, bending leg then lowering so knee taps mat; keep leg extended straight to side and pulse; repeat on other leg
  5. In modified straight arm plank (bottom knee on floor, top leg straight) w/ top arm raised over heard, bring top knee to elbow while also lowering hips then extend leg and arm; changes to full straight arm plank and reach arm overhead then reach it underneath body while also elevating hips; repeat both moves on other side of body
  6. Lay on stomach w/ arms extended in front of you, raise head/chest and pull arms back into goal pose then extend arms in front of you again; keep arms in goal post, chest raised, and raise and lower arms; bend knees, feet to ceiling w/ soles pressed together, raise and lower legs, pressing feet to ceiling; add extending/straightening legs after raising them, bend them again (pressing soles of feet together again) and lower legs; extend arms to sides of body, raise chest and raise and lower arms (like a bird flying; legs are flat on ground); changes to pulses; changes to raising one arm and opposite leg, alternate arm/leg raises; changes to fast swimmers; raise straight legs off floor and flutter legs/feet in and out
  7. Lay on back and raise legs, press heels together w/ knees out to side, extended legs straight (keeping heels together) and bend knees out to side again; straighten both legs and lower one a few inches, circle the top leg; scissor legs; do the circles on the other leg
  8. Still on back, knees are bent, feet on floor, raise one leg straight while also raising torso and reaching toward foot, alternate legs; add a twist to side at top of sit up
  9. Sit up w/ legs straight out in front of you and arms straight overhead, turn torso to side and pulse; C curve spine, arms extended straight in front of you and do circles w/ torso (while remaining in C-sit)
  10. In modified boat, w/ hands on floor behind you, twist hips side to side keeping legs together



8 thoughts on “Barlates: Total Body Cardio Barre

  1. So grateful for this review. While I do want to purchase one of Linda’s DVDs, this isn’t going to be a good fit for me as you’ve used the words fast paced, burn-out, and tough to describe the various workouts in this series. That’s just not what I’m looking for right now. I’m recovering from a workout related injury and need something more gentle, but still effective and total body.


    1. That is the theme of many of Linda’s workouts–burning out of whatever muscle group she is working. Though some of her more recent ones I’ve done she doesn’t do that (Gentle Home Workouts).

      How did you injure yourself? Are you okay?


      1. I have no idea what happened. I did a new-to-me workout and a few hours later I started to get DOMS in my hammies, bum, and lower back. After a few days the DOMS went away in my hammies and bum but the lower back ache (which sometimes radiates up to my middle back) stayed 😦 It’s been two weeks now 😦 I’m seeing my doctor next week.

        I’ve never had back issues before and while I have had DOMS from time to time, it’s not very often and never like this with such lingering pain, ache, stiffness, and discomfort. It makes me sad 😦

        It’s not constant 24/7 pain (thank the Lord for that) but it definitely flairs up on and off throughout the day depending on what I’m doing. And even when I’m not experiencing pain or aches, I can sense a quiet stiffness or tightness. So my back is definitely not back to normal.

        I haven’t worked out in a couple of weeks and I’m missing it — I don’t dare workout through the pain. I go for a short walk in the morning and sometimes again in the afternoon. I’m definitely not burning any calories as I am not walking briskly but at least I’m moving around.


      2. That sounds very unpleasant. Sounds like some gentle yoga and stretching–and walking–is what your back needs right now. If you haven’t purchased any DVDs for gentle stretches/yoga for back pain, you can google it and do it on your own.


      3. Yes, definitely unpleasant 😦

        I’ve done some slow walks but I’m quite hesitant to do any yoga — I do have a new-to-me beginner yoga DVD by Element which looked slow and gentle enough from the preview clip but still nervous to do it as I don’t want to twist my body in a funny or unusual way and make the pain worse or somehow create a new ache and pain. I also have a stretch DVD by Tamilee web, have you heard of this? (link below)

        I occasionally do little stretches throughout the day to help relieve tightness or stiffness in my back, sometimes it helps, sometimes it doesn’t. I have found that self-massage (which is a little awkward since it’s my back) and the heating pad helps.

        I’ve done down dog but I don’t know if I’m doing it right, I can’t get my heels/soles of my feet to press solidly into the floor due to flexibility issues so when I do down dog (with my knees bent a bit and my heels off the floor) I feel the stretch more in my calves than anywhere else and while it feels okay it feels like I should be feeling the stretch more in my hammies. It does, from what I recall, take some pressure off my lower back though. A few days ago I tried the cat-cow pose, pretty sure I was doing it right, but it did not feel so good so I stopped.


      4. That looks like a good video that could help with your back pain. I have “severe degenerative disk disease” in both my lumbar and cervical spine (that’s what the X-rays say)–and my low has “gone out” bad before. I always continue to do something. Definitely not my usual exercise, but I usually do gentle yoga and modify any exercise/stretch that causes pain That’s the reason for physical therapy when you are injured–you need to keep moving it to help it heal. So finding a very gentle stretching routine is probably the best thing you can do.


      5. P.S. The full programs by Tamilee are on youtube, one has three 10-minute stretch segments, the other is a full 30 minutes.

        full 30 minutes

        three 10-minute programs, standing, with chair, on mat


      6. I’m sorry to hear that you have major back issues and that your lower back has gone out before.

        I have been trying to stay active but in the beginning I was in too much pain and now I’m just being careful (with my walks) as I don’t want to over do it. (I’m missing working out but I know I’m not ready to start that up again yet.) I’m not walking for nearly as long (both in length and time) as I was before nor as brisk but at least I’m doing something. I try to get out and walk for 20 minutes twice a day.

        I will take your suggestion of doing some gentle stretching and perhaps try to incorporate it after I’ve done my walk. At least my body will be a bit warmed up. Perhaps I can try Tamilee’s 10-minute mat stretch or her longer 30-minute stretch after my walk. I also have that new-to-me Element beginner yoga DVD and I’m pretty sure I have some other yoga DVDs too.


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