Enjoy this fast, effective and fun barre workout in your hotel room or Mother In-Law’s house. You’ll be well toned in about 40 minutes.
Warm Up – 3 minutes
Knee lifts
Squats
Combination, Squat with Alternating Knee Lifts
Arms, Chest, Back – 7 minutes (1 minute per exercise)
Wide Push Ups
Side Plank Right Arm
Tricep Push Ups
Side Plank Left Arm
Tricep Dips
Plank Switches
Forearm Plank – Knee jogs, hip dips, knee taps
Stretch – 2 Minutes
Tricep Stretches
Shoulder Stretches
Releves (Calf Work) 4 Minutes (1 minute per series)
1st Position Ballet – Full Range, Mid Range, Pulse, Balance
2nd Position Ballet – Full Range, Mid Range, Pulse, Balance
2nd Position Parallel – Full Range, Mid Range, Pulse, Balance
1st Position Parallel – Full Range, Mid Range, Pulse, Balance
Stretch – 1 Minute
Calf Stretches
Thighs – 6 Minutes (1 minute per series)
Front Arabesque, Toe Pointed, Right Leg – 1" Down/Up, 1" Down/Up Double Time, Circle to Midline, Circle Away from Midline, Flex Foot and Bend/Press
Front Arabesque, Toe Pointed, Left Leg – 1" Down/Up, 1" Down/Up Double Time, Circle to Midline, Circle Away from Midline, Flex Foot and Bend/Press
Diamond – 1" Down/Up Tempo, 1" Down/Up Double Time, Pelvic Tucks Tempo, Pelvic Tucks Double Time, Balance
4th Position Ballet, Right Foot Back – 1" Down/Up Tempo, 1" Down/Up Double Time, Pelvic Tucks Tempo, Pelvic Tucks Double Time, Balance
Diamond – 1" Down/Up Tempo, 1" Down/Up Double Time, Pelvic Tucks Tempo, Pelvic Tucks Double Time, Balance
4th Position Ballet, Left Foot Back – 1" Down/Up Tempo, 1" Down/Up Double Time, Pelvic Tucks Tempo, Pelvic Tucks Double Time, Balance
Stretch – 1 Minute
Quad stretches
Booty/Hamstring – 5 minutes (1 minute per series)
Prone Arabesque, Right Leg – 1" Up/Down, 1" Towards/Away from Midline, Circle Towards Midline, Circle Away from Midline
Prone Dart, Right Leg – 1" Up/Down, 1"Heel Towards Bottom, Circle Towards Midline, Circle Away from Midline
Prone Arabesque, Left Leg – 1" Up/Down, 1" Towards/Away from Midline, Circle Towards Midline, Circle Away from Midline
Prone Dart, Left Leg – 1" Up/Down, 1"Heel Towards Bottom, Circle Towards Midline, Circle Away from Midline
Shoulder Bridge – 1" Up/Down Tempo, 1" Up/Down Double Time, Tuck to Tempo, Tuck Double Time (Watch our “Bridge Your Way to a Better Butt video, in this blog)
Abs – 5 Minutes (1 minute per exercise)
Crunches
Crunches, Frog or Butterfly Position (Feet together, knees apart)
Crunches, Legs in extension
Side Plank Raises, Right Side – 1” Down/Up, Full Range, Top Leg Lifts/Lowers
Side Plank Raises, Left Side – 1" Down/Up, Full Range, Top Leg Lifts/Lowers
Back Work – 3 Minutes (1 minute per exercise)
Superman
Swim
Heel Beats
Final Stretch – 5 Minutes (30 seconds per stretch)
Child’s Pose
Cat/Cow
Runner’s Lunge, Right Leg Forward
Half Split
Split
Butterfly
Runner’s Lunge, Right Leg Forward
Half Split
Split
Hamstring Stretch
Great job!!!!
