Barre workouts are amazing not only because they are so effective, but also because you can do them almost anywhere. All you need for this workout is a set of small hand weights (1-5 pounds) and a steady surface like a wall or chair for balance. Feel free to get rid of the weights at any time if it feels like it is too much. You can still get a great workout without them. This barre inspired workout is meant to use smaller movements with higher reps. If you are doing the movements right, you will get your muscles shaking and quaking in no time. Just remember, the shaking is good. This means your working your muscles to the point of fatigue, and that is where you will start to see a change in your body. I hope you have fun with this workout, and always remember to breathe throughout the movements.
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Power Leg Pose
To begin, start in power leg pose. You can place one hand on a wall or sturdy chair for balance. Your feet should only be five to six inches apart, with your heels raised. Bend at the knees and act as if your are sliding your back down an imaginary wall. Keep your shoulders, hips, and heels all in one straight line. Drop down to a point where you start to feel your thigh muscles ignite.
Hold for 60 seconds
Pulse up an inch and back down an inch for 30 reps
Hold for another 60 seconds
Barre Lunge Series
Step 1: Grab your weights and pull them up to shoulders as you begin in a lunge position. Be sure to keep that top knee right on top of your front heel. Keep a wide stance to help with balance. Your back leg should be only an inch or two away from the ground.
Step 2: Push off of your front heel and extend your back leg. At the same time extend your arms back to ignite your tricep muscles.
Repeat for 30 Reps on each side
Single Leg Bend & Stretch
Step 1: Begin with one hand on the wall. Grab a weight with your other hand and hold it up and out to your side. To set up your stance, stand with your heels together, toes apart about 3 to 4 inches. Slightly bend the knee of your standing leg. Lift the other leg up and out on a diagonal. Keep your core engaged and your tail bone slightly tucked under you.
Step 2: Pulse down with your standing leg while simultaneously bending your top leg up. Keep your arms in the same position throughout the entire movement.
Repeat for 30 Reps on Each Side
Bicep Trays With Calf Raises
Step 1: Start in a sumo squat position with your legs out wide and feet facing 10 and 2 o’clock. With both weights in hand, start with your arms out to the side.
Step 2: Lift your arms up and out to the side while simultaneously lifting your heels to engage your calf muscles. Be sure to stay low in your sumo squat position throughout the entire movement.
Repeat for 30 Reps
Lat Pull Downs in Narrow V Pose
Step 1: Start by standing with your feet in a narrow V position, heels together and toes 3 to 4 inches apart. Lift your heels off of the floor. Extend both arm straight up, palms facing forward and both weights in hand.
Step 2: Bend your legs down into a narrow V squat. Be sure to keep your heels pressing firmly together. At the same time, bend both arms down and back into your sides. You should feel your biceps and back muscles start to ignite.
Repeat for 30 Reps
Weighted Side Lunges
Step 1: Begin in a wide stance, with your feet facing 11 and 1 O’clock on an imaginary clock. With both weights in your hands, lunge to the right and extend your arms out in front of you.
Step 2: Stand up to your starting position and bring your arms down and back.
Step 3: Lunge out to the left side with your arms extended in front of you.
Complete 30 Reps on Each Side
Narrow V Oblique Twists
Step 1: Begin with your feet in a narrow V position, heels together, and legs bent down into your working zone. With both weights in hand, place your right hand on your hip and your left arm down and across your body.
Step 2: Now switch arms so that your left arm goes to your hip and your right arm reaches down and across your body. Keep your hips facing forward throughout the entire movement.
Step 3: Stand tall with your heels still together and lifted off of the floor. Bring your right hand to your hip and extend your left arm up and across your body.
Step 4: Stay on the balls of your feet and switch your arms. Your left arm comes to your hip and your right arm reaches up and across your body.
Complete The Entire Series x 30
Drinking Bird Series
Step 1: Start with your feet hip width apart. Bend your arms up with both weights in your hands.
Step 2: Extend your arm up and lift your heels off of the floor.
Step 3: Bring your arms back to shoulder level and bend at the knees into a squat position.
Step 4: Lean your chest forward, extend your arms back and up, and raise up onto the balls of your feet.
Repeat The Entire Series x 30
Barre workouts are definitely one of my favorites. To learn more about Barre you can check out this post.