Barlates: Bounce Total Body/Cardio Pilates

Bounce Total Body: Cardio Pilates is part of Linda @ Barlates Bounce Total Body Series that was previously only available on DVD. I’m not sure why, but she is now releasing the full workouts for free on YouTube. I have already reviewed the entire Bounce Total Body DVD but I have decided to now post each workout individually for people who were not willing to purchase them. Now you can do the workouts for free. So as Linda releases them, I will do a separate post for each one. I won’t post the review immediately since I am trying to revisit the workout before I repost. For instance, Linda uploaded this on 01/21/21 and I just revisited it this morning. Here is the original post reviewing all 4 workouts on the DVD: Bounce Total Body. They are all cardio + strength workouts done on a rebounder. So far, the other two Bounce Total Body workouts she has released on YouTube is Cardio Barre and Cardio Mat.

Cardio Pilates is 49 minutes; 40 second intro, 2:30 minute warm up and 2:30 minute cool down/stretch. Equipment: rebounder and a set of light dumbbells (Linda is using 1kg or 2 pound hand weights). Here is a trailer for this workout. This workout was the easiest of the 4 in this series. It was a great workout and I thoroughly enjoyed it. It is a lot of fun. I did approach it with trepidation because I am not a pilates fan but this workout did not remind me of pilates at all. It wasn’t a total body workout either as the series title implies. Linda works your arms and lower body. Nothing is hit super hard or burned out. The core is workout throughout. The rebounder itself engages the core because it is an unstable surface and the fact that Linda does everything on the rebounder–including non-bouncing moves–works the core. Even some of the cardio moves did double duty working the core. So that is probably the pilates aspect. One way to get more out of this workout would be to use heavier dumbbells during the strength portions and to hold light hand weights during the cardio. That would intensify it across the board. I used 2 pound hand weights like Linda and I didn’t really feel any burn. I felt some of the later exercises where you are holding both hand weights in one hand more but even those didn’t challenge me. However today is my cardio do, so I really had no issue with not getting intense strength work anyway. It gave me a great cardio workout and the other exercises worked me nicely. The first time I did this workout (when it was only on DVD), I only had strong bungees on my bellicon. I did this workout today with ultra strong bungees and what a difference that makes! Every workout is so much more fun with stronger bungees.

  1. Jumping jacks
  2. Cross jacks
  3. Repeat #1 & 2, 8 reps of each
  4. Double jacks
  5. Repeat #3 & 4 for 8 reps of each
  6. Wacky jacks (alternate lifting straight legs to side, arms are in goal post, bring elbow to same side hip when raising leg)
  7. Repeat #5 & 6 for 8 reps of each
  8. X Jacks (jack legs forward then back w/ arms opening in a V overhead then raising them from thighs out to sides in an X pattern)
  9. Repeat #7 & 8 for 8 reps of each
  10. (get light DBs) Stand on rebounder with legs wide, hold arms in front of you at shoulder level with elbows bent, squat deeply so elbows tap tops of thighs, stand and push DBs overhead and lean torso to side, alternate sides after each squat
  11. Still standing on rebounder with legs wide and arms/DBs extended overhead, lean to side and lower same side arm, bringing DB to thigh, alternate sides
  12. Lower into squat and hold isometrically, reach one hand/DB toward opposite foot while reaching other arm to ceiling, alternate sides while remaining in squat the entire time
  13. Stand on rebounder with legs together, lower into narrow squat with torso hinged forward slightly, extend one arm/DB straight in front of you and the other arm/DB straight behind you and pulse 2x, alternate arms while doing small pulsing squats
  14. Stationary lunges (both feet are on rebounder) while also doing double arm tricep kickbacks
  15. Stand on rebounder in split stance with both arms/DB extended overhead, do single knee pulls while also pulling DBs down to knee as it raises
  16. Repeat #14 & 15 on other side of body
  17. Prance hop side to side
  18. Hopping alternating knee raises
  19. Alternating insole tap hops (arms are held overhead in a V until they tap opposite insole)
  20. Repeat #18 & 19 for 8 reps each
  21. Alternating hopping hamstring curls tapping same side ankle
  22. Repeat #20 & 21 for 8 reps each
  23. Double knee raises (with hops)
  24. Repeat #22 & 23 for 8 reps each
  25. High knee cross knee runs, tapping knee with opposite hand as it crosses
  26. Repeat #24 & 25 for 8 reps each
  27. Hold one DB in one hand, get on all 4s on top of rebounder, extend arm holding DB straight in front of you while also extending opposite leg straight behind you (move in and out of bird dog pose)
  28. Kneel on rebounder with knees wide and toes together, do bicep curls while lowering glutes to heels; remain in high kneeling (body straight from knees to shoulders) and lean torso back slightly while keeping that straight line from knees to shoulders, arms are extended straight in front of you at shoulder height, hold arms isometrically at this level while curling DBs to shoulders
  29. Still kneeling on rebounder but now legs are together, lean hips to one side, holding both DBs in one hand (same side hips are leaning toward), lower glutes to mat while bringing elbow to hip then when you raise into high kneeling reach DBs overhead to other side of body w/ a side lean; remain in high kneeling while doing wide single arm bicep curls
  30. (set DBs aside) Hop prance side to side
  31. Skier runs, raising arms overhead and pulling them down to sides
  32. Alternating straight leg raises behind you on a diagonal with a hop (you are also scissor crossing arms in front of you)
  33. Repeat #31 & 32 for 8 reps each
  34. Lift straight leg out to side while hopping (stay on one side of body) while still crossing arms in front of you
  35. Repeat #33 & 34 for 8 reps each
  36. Repeat #34 on other leg
  37. Repeat #35 & 36 for 8 reps each
  38. Alternating front leg raises on an angle (legs are straight)
  39. Repeat #37 & 38 for 8 reps each

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


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