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DIY Barre Workout

DIY Barre Workout

By: Kaanan Shah

It’s a Tuesday evening: you just got back from work or class, you’re exhausted and you know you need to hit the gym. You made plans with friends so you don’t have a lot of time, but still want to sneak a good workout in. Here is a 30-45 minute barre workout that’ll have you sweating and working all your muscles!

Barre workouts use a combination of postures inspired by ballet, yoga, and Pilates. The barre is used to balance while doing exercises that focus on isometric strength training (holding your body still while you contract a specific set of muscles) combined with high reps of small range-of-motion movements. Remember to breathe with each movement, keep your movements small and your core tight.

Equipment needed:

  • Yoga mat

  • Bare feet or barre socks (with grips on the bottom)

  • Water

  • A great playlist

  • Booty band (optional)

  • 5lb (or less) weight (optional)

Workout:

  1. Calves

  • While standing on the yoga mat, facing the long edge, place your feetin a wide stance, a little past your hips. Then, lift your heels 40 times, making sure to lift both heels simultaneously. On the last rep, hold and lift your heels for 10 seconds.

  • Next, stand straight so your legs are together and are  touching. Then, make a “V” with your feet by placing your  heels together but pointing your toes at an outward angle. Lift both your heels 40 times. On the last rep, hold and lift your heels for 10 seconds.

  • Move your legs together and stand straight so both feet are facing forward. Lift your heels 40 times. On the last rep, hold for 10 seconds.

  • Lastly, stretch your calves by placing one foot in front of the other. Bendi your front leg to a 90-degree angle and keep your back leg straight and heel on the ground. Hold this position for 30 seconds to feel your calf stretch.

2. Quads.

  • Stand in the same wide sumo squat position as the first exercise. Squat in this position 40 times. On the last rep, hold for 10 seconds. Optional: For an extra challenge, lift your heels so you are on your tippy toes while squatting.

  • Next, stand in the same “V” position. Squat in this position 40 times. On the last rep, hold for 10 seconds. Optional: Stand on your tippy toes and touch your heels together so your legs make a diamond.

  • Move your legs together so they touch with both feet facing forward. Squat in this position 40 times. On the last rep, hold for 10 seconds. Optional: Lift up onto your tippy toes.

  • Stretch each quad by standing on one leg and bending the other leg backwards. Hold your foot near your butt for 30 seconds. Perform this stretch two times on each leg.

3. Booty Work

  • Start on your hands and knees on the yoga mat, making sure your wrists are under your shoulders and your knees are under your hips and with your back straight. Breathe and suck your stomach in so it feels like your belly button is touching your spine. This will tighten your core and ensure you are not using your lower back for this exercise.

  • Lift and straighten  one leg behind you so that it is in line with your body and point your toes (curl them towards your heel). With it tightly straight, lift your leg 20 times. Then, flex your foot (curl your toes the opposite way) and lift your leg 10 times.

  • With the same leg, bend your knee to form a 90-degree angle. Flex your foot and push up as if you are “kicking” the ceiling. Do this 30 times. Optional: Put a ‘booty band’ from your quad to your foot.

  • While staying in the same 90-degree position, bend your lower leg at the knee, and lift your foot towards your butt. Try to keep your glutes tight so you isolate your butt muscles. Do this 20 times. Optional: Put a ‘booty band’ from your quad to your foot.

  • Finally, finish off by straightening the lifted leg and raising it 10 times.

  • Repeat all exercises on the other leg.

4. Abs: Quick 6-minute add-on workout

  • Regular crunches for 30 seconds.

  • Opposite arm to opposite leg with straight arm and straight leg so your fingertips are reaching for your toes, for 30 seconds, switch sides 15 seconds in.

  • Leg crunches for 30 seconds. Bend your knees into your stomach then stretch your legs straight.

  • Leg lifts for 30 seconds. Raise both legs simultaneously, once your legs form a 90-degree angle with your legs lower them, and repeat.

  • Repeat these 4 for a second round.

  • Regular plank for 60 seconds. Be sure to keep your core tight while planking.

  • Side plank with 30 seconds on each side.

5. Arms: Quick 10-minute add-on workout. Use no more than a 5lb weight!

  • Place both arms to your sides with a slight bend at your elbow so they make a “W” shape. Slightly bend your forearms into your body (no more than 2-3 degrees) so you see your biceps pop. Repeat this movement 30 times.

  • Stretch your arms straight out in front of you so you can make a thumbs up sign. Move your arms slightly up and down, alternating your arms. Repeat the movement 30 times.

  • Return your arms to the“W” position, move your arms slightly back so they are behind your body. Microbend your whole arm into your body 30 times so you feel it in your back muscles.

  • Finally, extend both arms above your head so your hands are touching. Microbend your forearms towards your back 30 times to work out your triceps.

I hope you try this workout to strengthen and lengthen your muscles. If you try this barre workout, let us know by tagging @wheretobeginmag on Instagram!  Now go enjoy your night out, you deserve it!

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