Тотал Боди Барре са Сузанне Бовен: 10 балетских тренинга за витко тело

Suzanne Bowen is the author of numerous barnych programs and video on Pilates that will make your figure slim and toned. We offer you 10 ballet workouts from Suzanne Bowen for the perfection of the whole body from the Total Body Barre.

Presents exercises especially created for online classes. Probably they will not seem so rich and diverse as the program Suzanne Bowen DVD, about which we wrote earlier. However, a large selection of classes (10 different videos with a unique set of exercises) fully compensates for these minor nuances.

Ballet workout Total Body Barre unstressed and are based on working on exercises from ballet and Pilates. For all programs you will need a chair, bench or any other support of the furniture. For most classes you will need light dumbbells (0.5-1 kg), and in the first two videos is additionally used a rubber ball.

The goal of all the programs below – to pull the body, improve muscle tone, get rid of problem areas. Trainings take place in a quiet pace, use all major muscle groups of the upper body, lower body and bark. The exception is укупан Тело Barre 9, where Suzanne Bowen included cardiovascular exercise to burn fat. Each lesson focuses on stretching.

Total Body Barre: ballet 10 workouts from Suzanne Bowen

1. Total Body Barre 1 (33 minute)

This half-hour lesson is a classic example of ballet training. First, you will exercise with dumbbells, where simultaneously works the upper and lower body. In 10 minutes you will go to Barnum exercises in which the major work is done by the legs and buttocks. In this segment for specific movements you will need a rubber ball, but you can do without it. Then Suzanne Bowen have prepared for you a exercises on the Mat (normal and reverse push-UPS, bike to bark, bridge). The last 5 minutes dedicated to stretching.

Опрема: dumbbell, rubber ball (optional)

2. Total Body Barre 2 (45 minutes)

In this program already гумом ball is used much more actively. The first 15 minutes you perform exercises for the whole body with a ball and dumbbells while standing at the machine. Then move into position on all fours to perform the exercises to strengthen buttocks and thighs. The next segment to work on upper body (arms, shoulders, core) on the Mat. The last 10 minutes prior to stretching.

Опрема: dumbbell, rubber ball

3. Total Body Barre 3 (54 minutes)

As you can see, this is a longer ballet training. It starts with a ten-minute segment on arms and shoulders: unlike other software, it is isolated work on the target muscles. Suzanne Bowen then moves on to exercises for thighs and buttocks: lunges, plies, squats. The second half of the program takes place on the Mat where you systematically work all groups of muscles: leg lifts for the glutes, pushups, planks, bridge. The last 10 minutes of the program, the coach pays a comprehensive stretch.

Опрема: бучице

4. Total Body Barre 4 (28 minutes)

Suzanne Bowen argues that this ballet training includes work all the muscles from head to toe. You will start with leg exercises at the Barre, they dedicated the first 15 minutes of the session. Then Suzanne goes to the exercises for arms, shoulders and bark, which are performed on the Mat. The last 3 minutes are dedicated to stretching.

Инвентар: непотребно

5. Total Body Barre 5 (47 minutes: 30 minutes exercise + 20 minutes of stretching)

You will start this ballet workout from Suzanne Bowen of exercises on the Mat to bark, they will be dedicated the first 10 minutes of the program. Then you have to perform exercise with dumbbells, which enabled simultaneously the upper and lower body, including squats and leg lifts. Suzanne then gradually moves on to exercises for the lower body without dumbbells. The last minutes before stretching, you go back to the exercises on the floor. The 20-minute segment on stretching can be performed alone or after a 30-minute program.

Опрема: бучице

6. Total Body Barre 6 (52 minutes)

Други long ballet training from this series, it lasts 52 minutes. In its structure it is closest to the programs from BarreAmped by Suzanne Bowen. You will begin the lesson with a short segment for the arms and shoulders with dumbbells. Then start exercises for the lower body includes squats and leg lifts. In the second half you will exercise on a Mat, mainly for strengthening the upper body. The last 7 minutes is devoted to stretching.

Опрема: бучице

7. Total Body Barre 7 (20 minutes)

This short 20-minute workout can even be a great complement to your main program. The lesson is fully standing, you will exercise with dumbbells, which is activated at the same time the upper and lower body. For most exercises you will also need a sense of balance. The individual exercises are on the housing not provided, but the implementation of most of the movements and so he starts to work. The last 5 minutes dedicated to stretching. In this program, the chair (the machine) is not needed!

Опрема: бучице

8. Total Body Barre 8 (30 minutes)

This ballet workout is dynamic and a higher rate for extra calorie burning. The increased pace of lessons is achieved through frequent change of position: from vertical to horizontal. In the first half you will use more plie-squats and standing exercises on all fours for legs and buttocks on the Mat. In the second half you are waiting for energetic strap, twisting to bark and horizontal run. The training ends with a short stretch.

Инвентар: непотребно

9. Total Body Barre 9 (27 minutes)

Овај програм includes cardio intervals, therefore, especially appeal to those who want to burn fat in problem areas. A large part of this ballet workout is devoted to exercises for the lower body. And only in the final 5-minute Suzanne Bowen have included some exercises with dumbbells for arms and shoulders. The program traditionally ends with a short pleasant stretch.

Опрема: бучице

10. Total Body Barre Fusion (24 minutes)

Another short ballet body workout from Suzanne Bowen. Feature of the program is that it is fully standing. You will exercise with dumbbells, and most of the exercises does not involve simultaneous operation of upper and lower body. Core muscles are utilized only in an indirect way. The workout ends with a short 5-minute stretch.

Опрема: бучице

All programs are a bit similar, after all the exercises used mostly are the same. However, a set of modifications, their order and duration of the video doing every ballet Total Body Barre workout from Suzanne Bowen is unique. Try them all and be sure to share your feedback on our site!

Read also: Top best ballet workout for a beautiful and graceful body