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Best Barre Routine At Home

By August 14, 2018workout

Best Barre Routine At Home

Over the past few years, Barre and other ‘dance inspired’ workouts have become all the rage, for women especially. These are high rep x low weight workouts that are designed to achieve ‘muscle exhaustion’ through micro movements and lots of repetitions. Coming from a high intensity endurance athlete background, I will admit that I was at first very skeptical about this approach.

Does it really work? Can you really count this as a workout? Should I replace my high intensity workouts with barre classes and the like?  These were the thoughts running through my head upon realizing how big this trend was getting. But being that I am always trying to stay current and love trying new things in fitness, I grew all the more curious.

So I gave it a shot. I tried various barre workouts by going to 2-3 classes a week. I experimented with a wide range of ‘brands’ – from PURE BARRE, to Physique 57, Ballet Barre, Core Fusion and everything in between.

What I found is that the ‘micro-movements’ in barre workouts really do strengthen, tone and work your body in ways you’re probably not used to working. However, like anything, it’s all about the right balance.

So the BIG question: would I switch out my usual workouts for barre workouts? Not quite. But I do believe barre workouts to be an excellent complement, or accent ingredient worth sprinkling on top of a diverse and balanced workout plan. They are workouts that fine tune the body through serious toning and strengthening exercises. However, in order to really see all that tone and strength, you must shed the extra weight around the areas you work most in barre — belly, thighs, arms, etc.

Think of it like a meal with a beverage – they go together great! But a beverage in itself is not a suitable substitution for a balanced meal. You gotta have both.

So if you’re into doing both, here you go! Add this barre workout that you can do for free, in the comfort of your own home, to your weekly fitness regimen. But make sure to allot 2-3 days per week to workouts that get your heart rate up, and another couple days of strength training. If your only workout is barre training alone, you’re cutting yourself short!

EQUIPMENT + OVERVIEW
EQUIPMENT //

 

+ Light Set of Valeo Hand Weights
+ A chair, countertop or anything around that is waist height you can use for balance
 
WORKOUT STRUCTURE //
Train like a ballerina with this barre routine. 6 exercises that implement micro movements that help lean and create length in your muscles.

WORKOUT DETAILS

Duration   7 – 10 mins  |  Type  Barre, Toning, Strengthening
BARRE ROUTINE STEP-BY-STEP   //

  • Chair Pose – leg ups
  • Boat Pose V-Ups
  • One legged Calf Raise on Barre
  • Two Limbed Planks (aka swimmers plank)
  • Plie to Jump
  • Squat Pulses

BREAKDOWN //

1 // Chair Pose Leg-Ups

Step 1 //

Start standing and grab onto your barre or barre substitute (chair, counter top, etc.) with one hand and stand far enough away so that your arm is almost fully extended.

Step 2 //

Balance on the leg that is closest to the barre. Extend your opposite leg outward, raised about 2 or 3 feet off of the ground. If you want to push yourself, raise your leg higher, aligning it with your waist.

Step 3 // 

Bend the knee of the leg that you’re standing on, then straighten it to return to standing position. Keep your other leg suspended in the air in front of you as you do this. This squatting motion is called a plié. Complete 12 of these on this side, then switch sides, standing on the opposite leg and do 12 more.  Remember to keep your chest up throughout this exercise.

2 // Boat Pose V-Ups

Step 1 //

Sit down on the ground with your legs out in front of you. Plant your feet on the ground and bend your knees.

Step 2 //

Lean back slightly and raise your feet off of the ground so that you are balancing on your butt. Extend your arms out to the sides of your body, bringing them slightly in front of your torso. The upper half of your body should be leaning backwards slightly on a diagonal.

Step 3 //

Crunch your abs by bringing your thighs and torso together.  Bring your arms closer to your legs as you do this. If you want to make this a little harder, grab some light weights and hold them for the duration of the workout.

Step 4 //

Un-crunch your body by straightening your legs and lowering your upper body back towards that starting diagonal position. Bring your arms back out to the sides of your body.

Step 5 //

Repeat steps 3 and 4. Your feet should remain in the air the entire time you do this exercise.

3 // One Legged Calf Raise On Barre

Step 1 //

Starting standing closer to the barre this time, holding onto it for balance.

Step 2 //

Stand on one leg with your foot flat on the ground. Bend your opposite leg at the knee so that you are balancing only on the one leg.

Step 3 //

Then begin the calf raises by going from standing with your foot flat on the ground to standing on the ball of your foot. Return your foot to starting position, flat on the floor, and repeat the raises over and over. Raising your heel off the ground like this should engage your calf muscle and work your core simultaneously.  

Step 4 //

Repeat 12 calf raises on the other leg.

4 // Swimmers Plank

Step 1 //

Begin in plank position with your forearms on the ground and your legs extended behind you, balancing up on your toes.

Step 2 //

Raise your right arm off the ground and extend it out in front of you. At the same time, lift your left leg into the air. If it is too difficult for you to raise both limbs at the same time, raise only your legs, keeping your forearms planted on the floor.

Step 3 //

Return your arm and leg to starting position. Then, repeat this with the opposite arm and leg. Engage your core the entire time and try to hold the parts of your body that aren’t moving as still and as strong as you can.

5 // Pilé To Jump

Step 1 //

Start standing with your feet in first position. This means touching your heels together and pointing your toes away from each other on left and right diagonals.

Step 2 //

Plié by bending your knees, sinking down into a squat. Keep your body weight off of your  heels as you do this.

Step 3 //

From the plié position, jump up, extending your legs and pointing your toes towards the ground.

Step 4 //

Land back in a squatted position. Repeat the jump 12 times.

6 // Squat Pulses

Step 1 //

Stand with your feet a little more than shoulder width apart. Bend at the knees and sink into a squat, keeping your chest raised. Keep your arms bent in front of your chest.

Step 2 //

Remain in the squat and begin pulsing up and down slightly. Sink lower into the squat as you progress to challenge yourself. Repeat these small movements for 1 minute.

Small movements, big effects. That’s what this workout is all about. Bottom line, barre workouts are great. They elongate your muscles and push you towards getting that lean, mean dancers body.

Have you taken to the ‘barre’ yet? Comment your thoughts on this hot new workout trend below.

Amanda

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