15 Min Body Sculpting Mobility Stretch is one of Linda @ Barlates deceptively tough workouts. It is a combination of dynamic flexibility, mobility and bodyweight strength. Linda packs a lot into this short workout!
During the intro Linda warns this will hit your hip flexors hard and she was not joking. By the end of this workout I was working hard to lift my legs for the exercises! It is very fatiguing. There was a time when I did a lot of Linda’s bodyweight workouts and they were always killer so this is no surprise! But I am older now and my body struggled more with this workout than I remember struggling with her longer workouts in the past. They always kicked my butt, don’t get me wrong, but I feel like my fitness level for these types of workouts has declined.
15 Min Body Sculpting Mobility Stretch is 16:45 minutes; 1:30 minute intro. Equipment: fitness mat. Optional is a chair for balance for one of the moves (#10). There is a timer in the lower right hand corner of the screen counting down the 15 minutes.
- Sit with legs open wide and straight, flow side to side into side bend while arms reach side to side; changes to hinge forward and sweeping opposite arm to toe as you continue flowing side to side
- Still sitting with legs wide, do alternating back stroke arm circles
- Sit with legs in pretzel (one leg bent in front of you and the other bent behind you, both knees ben, place one hand on mat behind you and lift glutes pushing hips upward while arching spine and reaching arm behind you, lower and swap leg position, repeating on other side
- While still in pretzel, hinge forward over front bent leg while sweeping arm forward then place hand on floor behind you and lift glutes, pushing hips upward while arching spine and reaching arm behind you, flow between these two moves
- With hands on mat behind hips and legs in pretzel, swap leg position side to side, pushing hips forward while in pretzel, opening legs in a raised V when changing sides
- Repeat #4 on other side of body
- Sit on mat with hands behind hips, legs are open in a wide V, keeping both legs straight, raise and sweep one leg over to the other leg then back; alternate sides; changes to bending one leg and bringing knee to chest before sweeping leg back to start
- Sit on mat with legs extended and hands on mat behind you, lift both legs while bending one knee with toes against inner leg, straighten leg when lowering
- Sit on mat with legs open wide and straight, bend one knee upward sliding foot along floor then lower back to straight on floor, alternate sides; do both legs at the same time; alternate again but this time with feet flexed
- Start in modified straight arm side plank (one arm and same side knee on mat), top leg extended straight, lift top leg, when you lower leg, raise into kneeling lunge, raise onto one leg lifting back leg up behind you while lifting arms in front of you (I needed a chair handy for balance on this one)
- Stand on one leg, other leg is extended behind you and arms are extended overhead, supporting knee is bent when back toe is on ground, straighten supporting leg and lift other leg up behind you
- Return to modified straight arm side plank, when top of top leg is on mat, top arm is extended overhead, lift top leg while sweeping arm down and up to ceiling; keep top leg lifted and pulse it upward
- Start in high kneeling, lower glutes to floor beside legs, raise back to high kneeling and lower glutes to other side, do not use your hands for this
- Repeat #10-12 on other side of body
- Repeat #13, but this time when your glutes are on the floor, also place your hands on the floor and lift the top leg, circle arms when changing sides
- Rest on one hip with knees bent and hands on floor, extend top leg out straight while lowering chest toward floor, lift torso upright while bending top knee and bringing it in line with bottom bent leg
- Rest on one hip and same side arm, both legs are bent, lift hips and extend top leg straight; hold isometrically with top leg raised
- Repeat #16 & 17 on other side of body
- Sit on mat with legs extended wide and straight, hinge torso forward and alternate pushing arms in front of you; changes to pushing opposite arm to one foot then other arm in front of you
- Still sitting with legs extended in a V but now knees are bent with toes on floor, hands on mat behind hips, raise and straighten legs while bringing them together in front of you with knees bent again and toes on floor, reverse this motion returning legs to start; continue this movement but now reach arms overhead; arms still overhead, do one leg at a time, alternating legs; place hands on mat beside hips again and return to doing both legs at same time, this time keeping legs straight the entire time; continue with straight legs but alternate legs
- Straight leg boat pose
For more info on Barlates and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
