Barlates: Torch & Tone/Weights

Torch & Tone: Weights is an intense workout from Linda @ Barlates. I was working hard to get through this workout. It is a lower body workout with some core work at the end. And it was killer! I was in my peak heart rate at times. This is a high rep workout that moves briskly, so you cannot lift very heavy but even just using 10-15 pound dumbbells I got some serious lower body burn–and cardio, too! And the core work at the end is very tough–even harder because I was worn out from the lower body work we had just finished.

This workout is available for free on YouTube but I purchased the DVD which contains 3 additional workouts in her Torch & Tone series. You can also purchase the download from Linda via her website.

Torch & Tone: Weights is 57:30 minutes; 1 minute intro, 5:30 minute warm up, 5:30 minutes of core work and 5:30 minute stretch. Equipment: 2 sets of dumbbells (Linda is using 3.5kg which is 8 pounds and 5kg which is 11 pounds). I used 10, 12 and 15 pound dumbbells. The weights listed below are what I used. The first exercises after the warm up are all done unweighted.

1. Squats
2. Squat 2x + 2 stationary lunges + 2 squats + 2 stationary lunges (other leg); stationary lunges change to lunge pulse 4x
3. Deadlift + squat
4. Wide plié squats
5. Stationary side to side lunges, touching opposite hand to floor when lunging
6. Wide plié squat + side lunge + curtsy lunge
7. (grab DBs) Squats (different tempos) (Linda is using 8# DBs. I used 15# DBs)
8. Deadlifts (different tempos) (Linda is using 8# DBs, I used 15# DBs)
9. Alternating reverse lunges (different tempos) (Linda is using 8# DBs, I used 10 # DBs)
10. Repeat #7-9 (only single tempo) in ladder format, starting with 8 reps of each then 4 reps of each (do 4 reps 2x), then 2 reps of each (do 2 reps 4x), ends with singles (8 reps total)
11. Repeat #7-9 (only single tempo) with heavier dumbbells doing 8 reps of each exercise (Linda is using 11# DBs, I used 15# DBs)
12. Repeat #11 but with a different tempo
13. Wide plié squats (different tempos) (Linda is using 8# DBs, I used 10# DBs)
14. Side lunges (different tempos) (Linda is using 8# DBs, I used 10# DBs)
15. Curtsy lunges (different tempos) (Linda is using 8# DBs, I used 10# DBs)
16. Repeat #14 & 15 on other leg
17. 8 wide plié squats + 8 side lunges + 8 curtsy lunges, repeat all 3 exercises but do the lunges on the other side of the body; repeat everything for 4 reps (do 4 reps 2x), then repeat all 3 exercises for 2 reps (do 2 reps 4x) (Linda is using 8# DBs, I used 10# DBs)
18. Repeat #13 with heavier dumbbells (Linda is using 11# DBs, I used 12# DBs)
19. Alternating side lunges (Linda is using 11# DBs, I used 12# DBs)
20. Alternating curtsy lunges (Linda is using 11# DBs, I used 12# DBs)
21. Repeat #18-20 but with a different tempo
22. (set DBs aside) 1 squat + 1 deadlift + one set of alternating reverse lunges
23. Repeat #6
24. Repeat #5

Core Work (starts at 46:17 and is 5:30 minutes): These are very tough exercises–especially after all that came before. Linda gives you easier modifications.

1. Lay on back, one leg is extended straight, other knee is bent with sole of foot on top of opposite knee, place hands behind head, do crunches, bringing bent knee into nose when crunching; changes to bringing both legs up when crunching (sole of foot remains against knee and you are still bringing knee to nose)
2. Sit up with legs in same position as #1 with hands on the floor behind hips, raise and lower legs in this position while also raising and lowering torso (keeping sole of foot against opposite knee)
3. Lean back onto elbows and, with legs in same position as #1 & 2, raise legs and keep them raised, rotate legs/hips side to side (you are drawing a figure 8 with toe of the straight leg)

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