Barre Sculpt Workout at Home

Hi All!

With everyone being all cooped up in the house until the coronavirus situation allows us to safely go out and be active within the community again, all gyms are closed, including the Kress Events Center where I teach my Barre Sculpt group fitness classes. Soooo…. I have decided to bring Barre Sculpt to you!

I put together a short workout of some of my personal favorite exercises from this year of teaching and ones that I find are most effective for full-body toning! Enjoy!

Equipment Needed:

• A sturdy/anchored mid stomach height surface (acting as the barre)

• A yoga block (rolled towel or small inflated ball can be used as a substitute)

• A glider, towel, or slippery socks (something that allows you to be able to slide feet on the floor surface)

1. Inner Thigh Yoga Block Pulse Sequence

Facing the Barre, feet hip-width apart and parallel, back straight, pelvis tucked under, shoulders pressed down, soft bend in the knees, place a yoga block between your thighs

--Start by squeezing the block and releasing-tiny movements (block stays in between thighs when releasing)- 1 minute

--Keep holding the knees soft and a constant squeeze on the block between the thighs, lifting your right heel then your left heel (alternating)- 45 seconds

--Keep holding the knees soft and a constant squeeze on block, lifting both heels at the same time *shown in the left picture*- 30 seconds

--Holding the soft bend in the knees, reach the right foot backward, drawback to center, then reach the left foot backward and drawback into center (sliding foot on the floor as far back and as close as you can get your leg to straight without dropping the block) *shown in the right picture*- 45 seconds

--Feet now flat on the floor, hold the soft knees and go back to squeezing the block and releasing (tiny movements)- 30 seconds

2. Barre Push-ups with Side Knee Crunches

Body in a high plank position, leaning into the barre, feet away from the barre and legs "zipped" together, shoulders pressed down, flat back *shown in the left picture*

--Lower down to your lowest point in the push-up

--At the lowest point, hold that position and bring your right leg to crunch towards the

right elbow, then the left leg crunching in towards the left elbow (make sure that your knees are pointing to the side of your body when crunching in) *shown in the right picture*

--Press away from the barre back up to the starting high plank position-1 minute

3. Inner Thigh Quick Jumps

Feet parallel hip-width apart, softened knees, arms on hips (or wherever comfortable to you), pelvis tucked under, shoulders pressed down through your back (alignment through the spine), core engaged.

--Pulse down 3 times in this parallel position *shown in left picture*

--Jump out to a ballet second position (feet and legs turned out from the hip, heels

towards the mid-line of your body, toes facing outwards- past hip width), pulse down 3 times *shown in the right picture*

--Jump between the positions quickly in-out-in (in parallel, out and turned out, in

parallel)- repeat pulses and jumps for 1 minute

4. Inner Thigh Glider Pulls

Facing the barre, in a ballet first position (heels together, toes apart)

--Supporting left leg bends through the knee while the right leg is extended out to the

side, gliding the right leg across the floor to your lowest point *shown in picture below*

--When you can't go down any further, squeeze through your inner thighs to “zip”

your legs back together and come back to the starting first position- 1 minute

-- Repeat on the left side, supporting right leg bends through the knee and the left leg

extends straight and glides out to the side. -1 minute

5. Leg Raises

Sitting on the floor, weight shifted back onto your tailbone, holding onto the barre overhead, legs extended at an upwards diagonal, chest lifted, back is straight, neck lengthened, shoulders pressed down through your shoulder blades *shown in the left picture*

--Legs lower (staying straight) but do not touch the floor. Then come back up to the

starting upwards diagonal position *shown in the right picture*- 45 seconds

*Repeat whole workout* Total=16.5 minutes for two rounds

SURPRISE! I have decided to make this a blog post sequence of at-home workouts. Up Next are: Abs, Arms, and Obliques. Let’s stay fit, motivated, and healthy together!

Stay well and active,

Billy Jo