Barre, Ballet & Fusion Workouts

Bar Method Beginner's Workout
Burr Leonard, Joey Decker

The Bar Method Beginner’s Workout presents a 37-minute total body “barre” (Lotte Berk style) workout, led by Joey Decker. There is also a separate 18-minute instructional segment demonstrated by Bar Method creator Burr Leonard.

In this DVD all of the participants use a portable barre. However, the barre is mainly for balance, and in the Using Equipment and Alternatives section of the DVD Burr explains how to substitute a high-backed chair. You will also want a set of light dumbbells for upper body work, a strap for leg stretches, and a mat for floor work. A small mat or pillow is optional for abdominal exercises (I use a small inflated ball). Joey and his crew stand on small mats during the barre work, but Joey notes this is not needed if you are working out on carpet. All of the participants are barefoot.

The set is spacious and bright. The music is fine, and is well-balanced with Joey’s voice.

The main DVD menu is chaptered as follows:
-About The Bar Method (1:25 minutes)
-Play Workout (37 minutes)
-Select Exercises (chapters from the main workout; see below)
-Learn Bar Method Positions (Burr’s tutorial) (18 minutes)
-Using Equipment and Alternatives (1:24 minutes)
-Find Bar Method Equipment (1:25 minutes)
-About Burr Leonard

The main workout is led by Joey Decker. He instructs live and he mirror-cues. There are four background exercisers, all female. At times they will demonstrate various modifications to an individual exercise (no one person is the designated “modifier”). Joey often moves among them as they continue with the exercise reps, providing further form pointers. As in all Bar Methods, stretching is incorporated throughout the workout.

The main workout is chaptered as follows:

-Warm-up & Upper Body (9:33 minutes): After knee raises to warm up, the upper body is worked with alternating front raises, biceps curls, and straight-arm triceps lifts. During this section Joey encourages you to move at your own pace, and not necessarily in time to the music. We then move to the floor for pushups (first half-range, then full range), followed by triceps dips (or French press as an alternative).

-Calves & Thighs (7:38 minutes): Standing calf raises, followed by pulsing and holds in first position plie, then feet together with heels raised, and finally feet apart with heels raised (also adding in seat tucks here).

-Seat Work (6:00 minutes): Standing seat work. This exercise can be difficult to figure out, but Joey does a good job explaining the positioning to get the benefit of these moves.

-Abdominals (6:20 minutes): A small mat or throw pillow is optional for lower back support in this segment (I use a small inflated ball). This section features C-curve style pulsing ab work, with the elbows helping to support the torso (kick stand position), or hands holding onto the legs, or arms lifted off the floor (more advanced).

-Back Dancing (2:45 minutes): A series of tiny seat tucks done lying supine with knees bent and seat raised slightly off the floor.

-Final Stretch (3:08).

A separately filmed tutorial is presented by Bar Method founder Burr Leonard. It is chaptered the same as the main workout. Burr covers the set-up and execution of each exercise in deeper detail.

Bottom Line: This DVD is titled “Beginner’s," so not surprisingly there is a strong emphasis on barre basics and proper form in both the main workout and the tutorial. It is therefore an excellent choice for exercisers new to barre work. Unlike earlier barre DVDs specifically directed to beginners (the Lotte Berk set and Burr’s own Designer Sculpting and Fat Free), the pace of Beginner’s is brisk with little down time between exercises. That being said, this DVD is definitely not for beginners only! The effectiveness of barre workouts is dependent on proper technique, and the better the technique the more challenging the workout. In Beginner’s Workout Joey is sweating, and at several points the background exercisers are visibly shaking. I believe any barre aficionado, no matter what their level, will enjoy having this one in their workout DVD collection.

As of the date of this review, I believe Bar Method Beginner’s Workout is only available from the Bar Method website (www.barmethod.com), where you can also see workout clips.
Instructor Comments:
Joey Decker is a dancer and choreographer, and also the owner of the Bar Method studio in Burbank, California. To my knowledge this is his first workout DVD. Before the Beginner’s Workout was released, there was some VF buzz about his presentation, that it would be “theatrical” or “flamboyant.” Rest assured that Joey’s instruction is crisp and very clear, and while animated he is nowhere as dramatic as some of the other barre instructors out there! Burr Leonard founded the Bar Method in 2000, and before that operated Lotte Berk studios. I think she is the best DVD barre instructor period!

JustSandra

02/13/2011

Bar Method Super Sculpting II
Burr Leonard

This is a one hour, total body “barre” (Lotte Berk style) workout. The DVD also includes an instructional segment. Both are led by Bar Method creator Burr Leonard.

Note: Super Sculpting II is a different DVD than The Bar Method Super Sculpting (which is sometimes referred to at VF as “Super Sculpting I” in order to differentiate the two, although its official name is just “Super Sculpting.”)

Equipment needed includes a barre or high-back chair (for balance only), a set of light dumbbells (2-4 lbs each), and an unweighted 7” play ball. Burr recommends underinflating the ball, so that it can squish down 1-2 inches. I use my mini FitBall, which is very squishy and has a slightly sticky surface, and it works quite well. Optional equipment includes a pillow to support the back during C-curve ab work (I use a second play ball), and a small mat to stand on during barre work (unnecessary if you are working out on carpet). All of the participants do this workout barefoot.

The set is bright and spacious (it is the same set as Dancer’s Body and Beginners). Burr instructs live and she mirror-cues. The music is okay, not especially memorable – it is just mainly there to keep the beat. There are three background exercisers, two women and one man. They each take turns demonstrating modifications to the various exercises. Burr occasionally leaves her post to move to one of them to provide additional form tips.

Super Sculpting II is chaptered as follows:

-About the Bar Method (1.5 minutes).
-Play Workout (the main workout) (one hour).
-Select Exercises (workout chapters, see below).
-Learn Bar Method Positions (17.5 minutes): This is a tutorial led by Burr which covers proper positioning for the exercises in this workout. She also provides additional form tips and explains the purpose of each exercise. This section is chaptered by exercise group.
-Home Equipment and Alternatives (1.5 minutes): How to substitute a high-backed chair in place of the portable barres used in this workout, and household items that can be used in place of the weights, ball and mat.
-Find Bar Method Equipment (1.5 minutes): How to order the equipment seen in the video.
-About Burr Leonard

The main workout is chaptered as follows:

-Warm-Up and Upper Body (15 minutes): Knee-ups and punches. With the dumbbells, alternate front raises, isometric rhomboid pinches, shoulder presses, biceps curls (in optional second position plie), straight-arm triceps presses and L's. This set is similar to Super Sculpting but has some different arm positions. Burr explains how to brace the core here, but there is less emphasis on the "Bar Method tuck." We move to the floor for push-ups and triceps dips (or French press as an alternative).

-Calves and Thighs (10 minutes): Calf raises, first with feet together then apart, optional no hands for last set. Feet together, heels raised, pulses up/down then hips side to side. First position, heels slightly raised, legs turned out, pulses. Second position plie, heels on floor, press-backs with thighs then pulses up/down. Ball between thighs, feet shoulder width, heels up, pulses and ball squeezes.

-Fold-Over Seat (4.5 minutes): Rear leg lifts, adding in a bending/straightening of the supporting leg.

-Diagonal Seat (5.5 minutes): Standing seat work, legs turned out, bend at knee -- first hamstring curls, then small presses back, then L's. (When I first viewed this set I wondered why Burr didn't tuck the play ball behind the bent knee, a la Pure Barre Pershing Square. However, I have a play ball very similar to the one Burr uses (which is larger than the PB ball), and I know from experience it is hard to keep it wedged in behind the knee. If you have the squishier/sticker mini FitBall, though, it stays very well behind the knee and using it there gives this section a little extra pizazz.)

-More Thighs and Push-Ups (3 minutes). Standing front leg lifts and presses, followed by another set of push-ups. Burr calls this the cardio section.

-Abdominals (10 minutes): Bar Method C-curve ab work. Ball between thighs, raise one leg, hold curl while pulsing raised leg, then pulsing both arms with leg. Down to elbows (kickstand position), exhales, then ball on abs and small curls over ball. Raise one leg, extend other leg, curls to side to work obliques. Both legs raised in diamond shape, open/close thighs. Small curls with both legs raised. Stretch includes supermans.

-Back Dancing (3.5 minutes): A series of tiny seat tucks while lying on the floor. For the first part Burr includes the ball between the thighs.

-Final Stretch (5 minutes).

Bottom line: I'm a strictly intermediate exerciser who has been doing barre for a little while now, and I like both Super Sculpting and Super Sculpting II quite a bit! I find both challenging but not killer. I have no dread factor pulling out either one. Burr was already my favorite barre instructor. She does not sacrifice proper form for speed, but she still keeps things moving with little down time. She's comfortable on camera, and also looks fabulous -- lean and strong. She comes across as less formal in the Super Sculpting workouts. At times she is slightly breathless, so we know she is working hard too! In addition to superb form instruction, Burr also offers encouragement and humor when a particular exercise starts getting hard -- instead of bailing out I keep going!

Overall Super Sculpting II might be slightly harder than Super Sculpting but not lots. In the GD section several people commented that they felt Super Sculpting II flowed a bit better than Super Sculpting. Intensity-wise, the two Super Sculpting DVDs are more difficult than Beginners, Change Your Body and Accelerated, but not as hard as Dancer’s Body. Someone in a GD thread referred to the Super Sculpting workouts as a nice “bridge” to Dancer’s Body and I would agree.

As of the date of this review, Bar Method DVDs are only officially available through their website, www.barmethod.com, although they do pop up at other online sites such as Amazon and eBay.
Instructor Comments:
Please see above. Burr is now in her mid-60s. She began taking Lotte Berk classes in the 1980s, and in the 1990s operated several Lotte Berk studios. In 2000 she founded The Bar Method, which reflects her own refinement on the Lotte Berk exercises. The DVD back cover indicates she plans to make more DVDs in the future -- cool!

JustSandra

07/02/2011

Bar Method: Change Your Body
Burr Leonard

This is a 50-minute total body “barre” (Lotte Berk style) workout.

The workout is led by Burr Leonard. Burr, a former journalist, studied the Lotte Berk method and during the 1990s operated several Lotte Berk studios. Burr says she consulted with physical therapists and physiologists in refining her version of these exercises before founding The Bar Method in 2000. Go to her website, www.barmethod.com for more information about Burr and The Bar Method (and check out the cute picture of Lotte Berk and Burr from 1991!).

In Change Your Body, Burr is joined by background exercisers Catherine, Jane and Jen, who are Bar Method teachers and studio franchise owners. Jen also demonstrates modifications. Burr and Catherine use a portable barre, while Jane and Jen use a chair. In this workout the barre/chair is used mainly for balance. Besides a chair or barre, you will want a mat for floor work, a strap for leg stretches, and a set of light dumbbells (2-4 lbs.). Jen uses a pillow to help modify the moves in the abs segment.

The set is bright and pleasant. Music is typical exercise stuff which mainly keeps a beat (although the Back Dancing tune was fun!). Burr instructs live, and she mirror-cues. There is less set-up time than in Burr’s earlier DVDs from 2003 (Designer Sculpting and Fat Free) and Burr presents in a more relaxed, less-scripted manner. However, the quality of her instruction remains superb (and in this type of exercise, technique is everything!). Burr stretches at the end of each section (some barre workouts skimp on this).

The DVD is chaptered as follows:

Warm-Up and Upper Body (11 minutes): After warming up with a short set of knee raises, the upper body is worked with alternating front straight arm raises, pulsing and full range biceps curls, straight arm triceps extensions, push-ups, and triceps dips (Jen demonstrates French press as an alternative). This section will look very familiar if you have done other LB-style workouts.

Thigh Work (8:30 minutes): Heel lifts with feet in various positions, pulsing thigh work (which also includes holds and tucks).

Glutes and Hamstrings (9 minutes): Pretzel (for the first side, Jane demonstrates the moves while Burr instructs on proper technique), followed by fold-over seat work (rear leg lifts).

Abs and Stamina (13:45 minutes): This section begins with standing front leg raises, followed by plie heel lifts and tucks. We then move to the mat for stretching, followed by forearm plank and a seated spinal twist. Next is C-curve style ab work, which I personally find difficult, but the way Burr teaches this section (along with Jen’s modifications) make this part doable for me and will hopefully help me build up strength to do more advanced C-curve work.

Back Dancing and Cool-Down (3 minutes): A series of tiny seat tucks done while lying on the floor.

Final Stretch (4:20 minutes)

When Collage sold this workout (they no longer do) they rated Change Your Body and its companion, Accelerated Workout, as intermediate/advanced. I would agree these are certainly not appropriate videos for someone who has never worked out before. However, for an experienced exerciser who wants to try out barre-style workouts, these DVDs are excellent choices given Burr’s top-notch instruction and more moderate pace (some barre workouts out there, like Cardio Barre and P57, move much more quickly).

As best I know, as of the date of this review Change Your Body and Accelerated Workout are available only through The Bar Method (either the website or at the studios). Do you need both? I would say yes, since they do have different exercises (and Accelerated Workout is considered slightly more advanced). Do you need this set if you already own Designer Sculpting and Fat Free? Again, I would say yes, because although there are similarities between the two sets there are also enough differences that a barre aficionado will enjoy owning all four.

Bottom line: I love Change Your Body, and I know many other VFers do also based on General Discussion threads. I was therefore quite surprised to find no one had yet submitted a VF review of CYB. So here you go! Like many others, I’ve found my body responds very well to the isometric work of Lotte Berk/barre, and is surprisingly kind to my fussy knees. Of all the DVDs in my barre collection it is Burr’s workouts I reach for most often.

Instructor Comments:
Burr Leonard has been doing Lotte Berk/barre workouts for decades, and is her own best advertisement for The Bar Method. Now over 60 (she was born in 1947) she is lean and strong, and appears at least 15 years younger. Her presentation feels less scripted than in her earlier set of DVDs, but IMHO she is still the best Lotte Berk/barre instructor out there.

JustSandra

01/27/2010

Callanetics Evolution
Sandra Hanna




This is a one hour, total body “barre” (Lotte Berk style) workout.

Callanetics Evolution ("CE") is an update of the 1986 original Callanetics ("OC") video workout. A quick history lesson: In the early 1970’s Callan Pinckney taught in a Lotte Berk studio, but found several of the exercises as presented were painful to her own back and knees and, she suspected, those of some of her clients. Callan modified the exercises and incorporated the concept of very tiny pulses to work the muscles. She began teaching Callanetics out of her home, word spread, and her iconic videos and books followed. For many of us VFers of a (ahem) certain age, Callanetics was our first exposure to home exercise videos.

If done faithfully, the original Callanetics exercises do work, and often very quickly. However, there is little denying the OC routine is not a party in a box. You get into a position, do 100 pulses, get into another position, do 100 pulses, etc. The 1986 video (now available on DVD) appears very dated today. Also, the original Callanetics exercises have, well – evolved – over the last 20 years. Enter Callanetics Evolution.

Callanetics Evolution is taught by Sandra Hanna, who presents in a warm, ladylike, professional manner. (BTW, Callan herself does not appear in CE, although Sandra lets us know Callan is now living in Savannah and sends us “warm greetings.”) Sandra stands and instructs while three Callanetics instructors demonstrate beginner, intermediate and advanced versions of the exercises. Sandra instructs live, and she mirror-cues. Unlike OC there is no on-screen countdown. Sandra occasionally mentions doing "at least 75" pulses on a few exercises.

Collage Video rates CE as Intermediate, and I would agree.

The workout is done barefoot. Equipment is minimal – a mat plus a chair or barre (for balance only – unlike OC you do not put your leg or foot on the barre to stretch). An optional pair of light toning balls is used to give intensity to some of the exercises as well as provide additional upper body work. The beginner modifier uses a pillow for back support during some of the abs work. The set is a living room done in beige – lots of beige! – and there is soft piano background music.

OC fans will notice a lot of differences with CE. New exercises have been added and old ones dropped. Several exercises look somewhat like the originals, but have been modified quite a bit (I believe for better safety). A welcome change is the introduction of new pulses. Besides the traditional linear (up-and-down or back-and-forth) pulse, new pulsing options include spiral (circular) or rotational pulses. Each pulse style works the muscle slightly differently, and have a pulse option adds variety to the exercises. There is also a new emphasis on keeping the pelvic floor engaged, and Sandra will remind you to do so constantly.

The Main Menu has the following chapters:

-Introduction

-Play All

-Body-By-Design Programs: The workout chapters. Note that choosing a chapter from this section returns you to the menu rather than continuing on to the next chapter.

Callanetics Concepts (12 minutes): This is an important chapter. It explains the new options in pulses, and also discusses pelvic floor engagement.

Callanetics To Go (5 minutes): Using footage from the main workout, Sandra suggests how you can incorporate Callanetics moves throughout the day.

Bonus: Information on Callanetics teacher training.

As noted, the workout chapters are found under the Body-By-Design section, and are as follows:

-Warm-up and Upper Body (11:30 minutes): A warm-up fairly similar to OC is followed by the same underarm exercise, but holding toning balls is shown as an intensity option. The section concludes with neck and back stretches.

-Legs (12 minutes): All done standing, holding onto a support for balance. The section begins moving slowly up and down in 2nd position plie, pausing to curl the pelvis (pretty similar to an OC exercise). Each leg is then worked individually with pulses (traditional, rotational or spiral) holding the leg out front, to the side, and to the rear. The section concludes with more 2nd position plies, followed by a stretch. The advanced modifier holds toning balls with her arms in ballet positions instead of using the support, and she does the plies on the balls of her feet.

-Hips & Behind (16 minutes): Callan’s original Bringing Up the Rear (a variation of the Pretzel) and Out To the Side are here, but shown leaning out to the side onto the forearm. Next is an exercise where pulsing is done in a bridge position but on balls of the feet. Following that is more leg lifts, done in an L position. This section concludes with a nice hip stretch.

-Pelvis & Thighs (5 minutes): CE’s version of the Callan’s Pelvic Scoop (vaguely similar to LB knee dancing). I find both the OC and CE versions hard on my knees. I prefer a similar exercise taught by The Bar Method which involves leaning straight back from the knees rather than bending them. This is followed by a pulsing triceps pushup, another pulsing thigh exercise, then thigh stretches. To be honest, I skip this section.

-Abs (14 minutes): Remember that exercise in Super Callanetics where you lean back in a C-curve then wave your arms up and down? It’s back! The beginner modifier uses a pillow at her back, and sits out the second set (doing stretches instead). More C-curve pulses follow to work the obliques (using OC positioning). There is a set of pulsing crunches with the legs in a wide V position. Back extensions (done both pulsing and static) conclude the abs work. This is a tough section!

-Finishing Stretches (4:20 minutes): Has my favorite OC stretch, the one where you lie on your back and bring one knee across the body and over to the side (although in OC there are pulses while CE keeps it static).

Bottom line: Callanetics Evolution is much more polished production than OC, although somewhat bland (I kind of like Callan’s quirky style and her motley crew of exercisers, which included several beginners and featured a wide age range – including her mother!). Excepting the Pelvis & Thighs section, CE is very kind to my cranky knees. I like the option of the different pulse styles, and the idea of holding toning balls during the leg work is a nice intensity option. I have to admit, though, that while the CE exercises are undoubtedly safer, somehow they don't feel as intense as OC, or a lot of other barre workouts out there. I like CE okay, but don't "lurve" it as much The Bar Method or Classical Stretch.

There is a companion DVD titled Cardio Callanetics. It presents a half-hour low impact cardio routine (lots of plies), followed by a half-hour set of Callanetics, drawn from the same footage as Callanetics Evolution.

Callanetics Evolution is available at online sites such as Amazon, Collage, and Total Fitness DVDs (there are clips at the latter two sites).
Instructor Comments:
Please see above. The official website is www.callanetics.com.

JustSandra

04/18/2010

Center Floor
Kari Anderson

Center Floor is one of Kari Anderson’s two new videos. She hasn’t done any new videos for several years so it’s a delight to see her making videos again. Welcome back Kari!

First the DVD. It is very well chaptered. There are three major chapters: 1) Standing Center Floor Challenge, 2) Full Body Matwork, and 3) Lengthening Stretch. Within each chapter are subchapters. Each is clearly labeled within the menu so you can easily pick and choose the segments you want to do, in the order you want to do them. Each section is about five minutes long. This is a great DVD for designing your own workout.

The video features Kari, her daughter Danielle (all grown up) and her friend Stacey. They are in a room with a wooden floor and pastel shades in the background. They’re wearing mint green tops with black pants, and are barefoot. Kari is in great shape as always.

The warm-up begins in the standing position. Kari mentions that center work without the barre is the hardest part of a typical dance class. There’s nothing to hang onto, so balance is continually tested. Kari starts in first position then starts to shift her weight from one leg to another along with ballet arm movements. She then proceeds to do plies and tondues.

She starts the second section in a turned out position moving one leg at a time pointing and flexing the toe. She then lifts her leg to the front, side and back going higher as the segment progresses. At the end of this segment she does grapevines and starts gently jumping off the floor. You can follow along or stay grounded. This is the only segment that has any dance movements across the floor.

The next section is done in a parallel position. She starts with squats and then ads in side leg lifts as you rise up from the squats. I found these very challenging. The segment ends with a series of curtsey (cross back) lunges.

The next section is also done in a parallel position, and contains many lunge variations; pulsing, static, deep ones with the back leg straight and leaning forward over the front knee. This section ends with a deep stretch.

She goes to the mat in the next section. She starts with front planks alternating with downward dog. Then she stretches one leg into the air for a one legged downward dog. After working each side, she throws in some triceps push-ups. Thankfully she does them on her knees. She ends the section with a very challenging side plank variation where you have the option to lift the nonworking arm and leg into the air.

The next section is ab work. There are roll downs, roll ups, bicycle legs, straight legs etc. all the while crunching with your upper torso.

The final section before the stretch starts with bridgework. She starts with both legs and then moves to one while extending the other leg in various positions, graceful as always. She then does side lying work moving both the arm and the leg, while lifting her hips off the mat. I found this to be very challenging. She ends the segment with a seated stretch facing forward gently stretching out the legs.

The video ends with a final section that consists of standing stretches similar to various warrior positions in yoga. When it’s all over, you feel you’ve worked all of your body. You’ve worked on balance, flexibility, and strength with even a little cardio thrown in.

I recommend this video to intermediate and advanced exercisers who love elegant dance style moves with some yoga and Pilates variations. Beginners could to this video with modifications, but many of the moves are harder than they look. All in all an excellent effort from Kari and crew.
Instructor Comments:
What is there to say about Kari? She is grace and elegance personified. She makes even the toughest moves look easy. However, it’s more than that. Other instructors are also former dancers, but they don’t have the ethereal quality that Kari has. There is just something special about her. She also has an excellent voice for video. I hope she continues to make videos.

Jane P

12/07/2011

Element: Barre Conditioning
Sadie Lincoln


NOTE: I received a free copy of this DVD to review for the web site Metapsychology.net.

This DVD features Sadie Lincoln, founder of the barre3 method and studios. Like most of the other videos in the Element series, Barre Conditioning offers two separate routines, both of which use a high-backed chair in place of a traditional ballet barre. Lincoln also recommends use of a mat for both routines, and for the second practice, which includes core work on the floor, she uses a rolled-up towel. Lincoln practices barefoot and teaches via voiceover, providing mirrored cueing. I have described each routine in greater detail below.

BURN & FIRM (33:42 minutes)
This high-energy standing routine begins with a warm-up of side-to-side lunges in horse stance; Lincoln layers on an arm to the side/overhead and then a side leg lift. Next, she moves to the chair for plié work for the side body. [Note: the moves are performed all on one side first before moving to the second side.] Lincoln starts slow, again picking up the pace with side leg lifts. Coming back to horse stance, she performs plié pulses, moving only an inch at a time, first with the feet flat, then on the toes. Additional moves including standing diamond (on one leg, bending/straightening both legs) and narrow athletic “v”, again moving just an inch at a time. She finishes on the first side with single squats, first starting with a pulsing squat, then a full squat. Lincoln repeats the entire series through standing diamond on the second side, concluding this time with power leg (small pulses) and chair pose (pulsing then full). For the 5.5 minute stretch, Lincoln faces the chair for a quad stretch and crescent pose. She also performs a standing forward fold, bending each knee in turn to get in an extra hip stretch; she then returns to standing and takes deep breaths to finish.

LENGTHEN & STRENGTHEN (32:36 minutes)
[Note: during the Introduction, this routine is incorrectly labeled onscreen as “Lengthen & Straighten”; it does not appear that way on the menu.] The warm-up for this workout begins more slowly, with side-to-side taps that turn into hamstring curls and knee raises. The standing work starts facing the chair for crescent lunge. Lincoln performs small lowers (one inch) for this position and then larger raises. She also concentrates the weight on the front leg to work the glutes. (For these moves, Lincoln alternates legs.) After this short standing sequence, Lincoln moves to all fours, slowing bringing in an alternate arm and knee and then performing a straight leg pulse. Next, she transitions to her side for side-lying diamond on either side (with a seated twist in-between) followed by bridge lifts. For the core work, the rolled-up towel supports the pelvis. The moves here include passé leg lowers, point/flex presses, and fourth position scoops. Lincoln then returns to all fours for a cat/cow stretch and a final move, plank, adding in a micro bend of the knees (and optional elbow bends). Again, there is a nice long (5.5 minutes) stretch which includes child pose, seated shoulder/side stretches, twist, modified camel, and standing forward fold.
Although these workouts focus on small, precise movements, they challenge the muscles in unique ways and thus are definitely likely to bring about significant results. I found the second routine, “Burn & Firm,” to be a bit easier; for those who are familiar with Lincoln’s “barre3: Total Body Lift” DVD released several years back, this was similar, except without the arms work and with the towel replacing the squishy ball. I loved the first workout on this DVD, which I thought was solidly intermediate and which did an amazing job at targeting the legs from all angles. (I found it odd, however, that Lincoln repeatedly mentions the “amazing upper body work” in this routine: although the arms are used, they simply are not worked all that hard.) Lincoln is an enjoyable, encouraging instructor, and I would definitely recommend Element: Barre Conditioning for its challenging yet accessible workouts.

Instructor Comments:
I love Sadie! She has such a warm, easy-going personality. Given this, it is unfortunate that ALL of the Element DVDs feature voiceover cueing; Sadie's personality shines through so much more on her original barre3 DVD. On the other hand, I like these routines better, so I guess I'm willing to compromise.

Beth C (aka toaster)

11/19/2013

10 Minute Solution: Blast Off Body Fat!
Suzanne Bowen
Year Released: 2010


I will start by saying I am not a big fan of 10 Minute Solution workouts. I've owned a few, and have sold or traded them away. This one is no different in it's choppy flow, but I find that I actually need those dead seconds between mini-workouts because these are very intense. Suzanne has created a winner, I think!

As with all other 10 Minute Solution DVDs, this one offers the options of playing all, choosing a workout, or customising a workout. As with all others, I wish there were a separate warm-up and cool-down. The only 10 minute segment that includes the classic knee-lift barre warm-up is the arm workout, which comes first if you choose play all.
Suzanne is alone on the set which is set up like a gym, with black puzzle mat on the floor and exercise machines and equipment on the sides. It's light and spacious.

Arms: Suzanne uses 1-3 lb weights for standing exercises and then moves down to the mat for pushups and tricep dips. She uses larger moves, pulses and holds and reminds you to resist up and down. I especially liked the pulsing pushups. I was shaking from head to toe!

Thighs: She does both standing and floor thigh work in this segment. The standing thigh portion had my legs shaking. Suzanne pushed me and then had me hold for a count of 8, all to push me a little more! It's tough, but it's good tough. As the previous reviewer said, the addition of light weights really amps the intensity.

Glutes: This segment includes both standing and mat work. I'm not a fan of sigle leg squats, so I didn't enjoy this part of the workout as much. The mat work includes exercises on all fours, some with the addition of a small dumbell behind the knee, reverse plank, and bridge work with the dumbells resting on the hips. This was a pleasantly intense 10 minutes!

Abs: This has to be one of the most intense ab workouts I've done. My obliques are still sore two days later! The exercises are mainly pilates-inspired, but Suzanne adds dumbells, little pulses and holds to exercises like the criss-cross, leg dips with one leg straight up, v sit with pulses and holding dumbells, and a killer side plank sequence.

Total Body: Suzanne uses compound moves in a standing sequence that she does on one leg and then the other, then she moves down to the floor for exercises from donward dog position, plank and forearm plank.

I really like the exercises on this DVD, but I personally prefer Suzanne's weekly downloads.
Instructor Comments:
Suzanne Bowen is pleasant, cues very well, explains what each move is for and encourages you all the way through.

topfitmama

06/18/2011


I would describe Blast Off Body Fat! as Core Fusion meets Brazil Butt Lift meets V-Core meets Pulse Yoga meets Pilates. Instructor Suzanne Bowen takes the most effective barre, Pilates and bodyweight exercises and boosts the intensity with light weights, tiny pulses and isometric holds. I would rate the workout as intermediate/advanced.

The set and music are a bit more funky than previous offerings from 10 Minute Solution. In the introduction, Suzanne says you will need supportive footwear (which I found a bit odd, as the workout is completely non-impact) and light weights (I used 2kg dumbbells throughout). As with the rest of the 10 Minute Solution series, the DVD provides five 10-minute workouts which can be programmed to play in any order, or you can choose how many segments you would like to do.

Trim & Toned Arms: After a brisk warm-up, you will perform strength training classics with an extra range of motion, or tiny pulses. Suzanne then takes it to the floor for pulsing pushups (“up an inch, down an inch”), triceps pushups, and side planks while holding a dumbbell with your outstretched top arm. Unfortunately, there is some talk about “bingo wings”, “sexy arms in sundresses” and “sexy tops”.

Thin Thighs Fast: In this segment, you will perform exercises such as holding a plié squat in an isometric hold, then pulsing. Then you will hold a dumbbell at the top of each thigh; this adds a surprising amount of intensity. Then you will hold one heel up off the floor, while still pulsing, as you sink into an even deeper plié squat. “You should be on fire!” yells Suzanne encouragingly. Then it’s on to a lunge with one heel lifted while holding the dumbbells out in front of you, and pulsing. Then, if you’re not already in enough pain, you will perform a lunge with one heel lifted and continuing to pulse while holding a dumbbell at the top of each thigh. “I’m shaking — you’re shaking!” yells Suzanne. Then she announces that we’re performing the side lying series from Pilates. But this is no regular Pilates session; again Suzanne amps up the intensity by holding a dumbbell on each leg.

Better Butt: This segment again increases intensity by adding light weights, pulses and isometric holds to classic exercises such as single-leg squats, the chair pose from yoga, bridges and the “rainbow” from Brazil Butt Lift (get down on your knees and forearms, then sweep one leg from side to side in a wide arc).

Fab Abs: After a quick reminder on engaging your abdominal muscles, Suzanne takes you through the “C-curve” from Core Fusion, but with the added intensity of pulsing while holding weights with your outstretched arms; pulsing crunches; a V-sit while pulsing your legs in and out; pulsing side planks, and other forms of torture. “Your abs are shaking — that’s good!” cries Suzanne.

Fat Free Total Body: This segment revisits some of the moves from earlier segments, but with a larger range of motion. Exercises include a “controlled throw” (holding a single-leg squat while raising the other leg up and down and raising and lowering weights from your sides to above your head); standing on one leg, hinging forward and holding out weights in front of you while pulsing your rear leg; a pulsing three-point pushup; and a rocking forearm plank.

In summary: Suzanne has excelled herself by bringing together moves from different genres, increasing their intensity, and giving them a fresh twist. She does say some odd things, such as “You have totally burned off fat in only 10 minutes!” and “Feel that shaking? That’s muscle eating fat!” — although I would blame the 10 Minute Solution production team, rather than Ms Bowen, for these remarks.

As with all the 10 Minute Solution DVDs, there is no wasted time, although most of us may need some extra stretching after the workout. I would highly recommend Blast Off Body Fat! for barre-istas, and other people with a high tolerance for pain.

Ratings out of five:

Production values *****

Workout design *****

Instruction *****

Fun factor *****

Music ****
Meets expectations *****

Overall *****

A note on the UK version:
At the time of writing (March 2011) Blast Off Body Fat! is only available in a Region 2 format for the UK market. This edition comes with a bonus programmable disk, Best of 10 Minute Solution, which includes these segments:
• “Pilates for Buns & Thighs” from Pilates (Lara Hudson)
• “Arms” from Target Toning For Beginners (Cindy Whitmarsh)
• “Fat Burning Blast” from Kickbox Bootcamp (Keli Roberts)
• “Belly Fat Blaster” from Blast Off Belly Fat (Suzanne Bowen)
• "Yoga For Flexibility & Relaxation" from Yoga (Lara Hudson)
Instructor Comments:
Suzanne, as always, cues very well, is motivating and friendly and provides enough form and alignment tips to make the workout safe. Anyone who can smile cheerfully and provide encouragement while feeling “the burn” as much as I do earns my deep respect.

RedPanda

03/31/2011