Love Your Lower Body: Total-Body BlastSadie Lincoln
Year Released: 2014
Categories: Balance/Medicine/Mini/Stability Ball, Ballet/Barre
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Total-Body Blast is one of the two add-on DVDs from the Love Your Lower Body (LYLB) series released by Rodale. The instructor of this series is Sadie Lincoln, creator of Barre3, a barre-themed exercise system which combines isometric movements with dynamic holds. Equipment for the LYLB workouts is minimal: you will need a mat, a high backed chair to use a ballet "barre," optional light dumbbells, a small "squishy" ball, and a mat for floorwork. Sadie instructs the workouts live with two background exercisers, Katie, who offers modifications, and Krista.
I have described the two workouts this DVD below. The DVD includes a "Music Off" option (for the short workout, the music does sometimes get overly repetitive) as well as a short introduction ("The Basics") which provides an overview of the LYLB method.
Total-Body Blast (31m)
This workout is chaptered as follows: Play All - Warm-up & Leg Work - Combo Work - Mat Work - Final Stretch
The warm-up begins with side-to-side lunges. The lunges are then alternated with a series of other movements, including carousel horse, rocking horse, power leg with 1” dips, and chair squats. The second time through, weights are used to make each of these moves harder: carousel horse with biceps and triceps work, lunges with rows and angel arms, and rocking horse with an arms raise. At 16.5m, the routine shift to the floor for elbow plank, first held, then adding knee dips. Next is all 4s work, including pulling in alternate arm/leg and bent leg pulses. This is followed by upright core work with the ball, starting with modified roll back and “pick an apple.” The ball is shifted to between the knees for a bridge stretch; additional finishing stretches include a reclined twist and a seated neck stretch.
LYLB Boost (9.5m)
The DVD case states that this workout compliments the first and can be used either following it or alone; at the start, Sadie mentions that it is a core-focused routine.
Holding weights, begin with sumo squats combined with rows. Continue to hold weights for chair-assisted standing reach and crunch move; repeat on second side. Come to floor with ball for incline plank passé followed by supported bridge stretch on ball. Finish by moving through forward bend to standing.
Overall, I really enjoyed these workouts. The longer routine is similar to Sadie's prior releases (e.g., Barre3 Total Body Lift Workout, Element Barre Conditioning), although I think she has refined her method. I especially liked the shorter routine and think it will make a great add-on.
I really like Sadie! She is super down-to-earth, always coming across as extremely friendly and relaxed. She offers flawless mirror cuing with plenty of form pointers, and I love that she is constantly suggesting modifications as well.