Barlates: Beginner Intervals Compound Moves

Compound Moves is the other Beginner Intervals workout Linda Wooldridge created and posted to YouTube. Yesterday I did and reviewed Cardio Sculpt. Not an intense workout but lots of fun and I really enjoyed it. Same with this workout. Compound Moves is similar to Cardio Sculpt–the moves are different but it is a short (20 minutes) beginner level cardio workout. In fact, these two workouts would work really well done back to back for a longer cardio workout. Just like Cardio Sculpt this is a solid cardio workout. Nothing hard or complicated but it is a lot of fun. This workout has a longer stretch than Cardio Sculpt so I would do this workout second if combining them. During the stretch Linda is very encouraging about not giving up even if this workout is too challenging for you. Though both of these Beginner Interval workouts were pretty easy, they weren’t pointless–even for more advanced exercisers. Every day doesn’t have to be all out. These are perfect for more recovery level workouts.

She hasn’t posted anymore Beginner Interval workouts (yet?) but she did post a 30 minute HIIT Barre workout which I am excited to try, so I plan to do that one soon.

Beginner Intervals Compound Moves is 22:30 minutes; 1:30 minute intro and 4 minute stretch. Equipment: light dumbbells (Linda used 1 pound weights and I used 2 pound weights). Linda says that if you want to make this workout harder add ankle weights and use heavier dumbbells. The structure of the workout is 30 seconds of work with 10 seconds of rest. Linda does given even easier versions of the exercises if you are a true beginner. In this workout she even shows you a few more advanced versions of some of the exercises, too.

1. Squat w/ alternating front punches
2. Alternate tapping leg out to side w/ side tricep raises
3. Row arms from waist to overhead while alternating tapping toes behind you
4. Alternate tapping heels in front of you while doing arm crosses at chest level
5. Alternating side lunges w/ squat in between lunges (reach opposite arm toward floor when lunging)
6. Front punches while tapping foot forward and back (heel/toe taps)
7. Repeat #6 with other foot
8. Tricep kickbacks w/ knee pulls
9. Repeat #8 on other leg
10. Alternating wide plie squats to side, pulling arms back when squatting and crossing them in front of you between squats
11. Alternate tapping straight leg to the side and in front of you while twisting torso w/ bent arms side to side
12. Repeat #11 on other leg
13. Alternating side lunges w/ a small hop between each lunge
14. Front to side pivot squats
15. Repeat #14 on other side
16. Tap each insole in front of you then each heel behind you
17. On all 4s, reach one leg up behind you then bring same leg forward into deep kneeling lunge
18. Still on all 4s, cross knee behind other calf then kick same leg out straight to side
19. Repeat 17 & 18 on other leg
20. Kneel w/ knees wide and heels together, sit hips back and pulse 2x then straighten and punch arms across
21. Still kneeling, sit hips back on a diagonal and up while doing overhead tricep extensions
22. Repeat #21 while sitting back on other diagonal
23. Sit in C-sit w/ both DBs held in one hand, do bicep curls while pulling opposite leg in and out
24. Repeat #23 on other side of body

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