barre breakdown
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raise the
barre
Barre is a hot trend right now, but it’s actually been around since 1959, when the first studio was opened in london by ballet dancer Lotte berk.
This beginner-friendly and adaptable style of training is a great way to move your body and have fun.
WHY IT WORKS
Barre workouts are full of isometric exercises, which are contractions of a particular muscle or group of muscles. These small movements work muscles at a specific joint angle within a given range of motion to improve core strength, develop balance and enhance flexibility.
pro tip:
new way to move
Daira Driftmier
Barre is a great introduction to fitness that builds a solid foundation of balance, strength and flexibility through a mixture of Pilates and yoga. Barre can also improve posture and create more body awareness, which translates so well to improving the aging process by connecting the mind and body. I recommend trying barre to explore a new way to move your body.”
Certified Personal Trainer and Director of Hy-Vee KidsFit and Hy-Vee Fitness
Each circuit below includes a barre exercise paired with a hiit (high intensity interval training) exercise for a workout that incorporates strength and cardio. complete all three circuits and take a 1-minute break. repeat as many rounds as possible in 30 minutes.
Plié squat with heel lift
Step into a wide-legged squat, or plié squat, with heels turned in and toes out. Arms can rest gently in front of you. Lift onto the balls of your feet and raise arms overhead. Lower arms and legs and repeat for 20 reps.
1.
Targets:
inner thighs and calves
Crisscross squat jacks
2.
Start from a wide plié squat. Leap off the ground, reach arms high to use for momentum, squeezing the glutes and hamstrings while drawing the inner thighs together. Land at the top of the jack with legs crossed. Alternate left and right foot in front for 20 reps.
Targets:
inner thighs and glutes
CIRCUIT 1
CIRCUIT 2
arabesque oblique crunch
3.
Stand on your right leg with left arm stretched overhead; lift left knee toward left elbow, crunching together. Return to starting position. Perform 20 reps on each side.
Targets:
obliques and glutes
twisting knee drive
4.
Plant right leg firmly and reach both arms overhead. Lift left knee toward chest, and pull arms toward knee. Twist torso toward the left leg to engage core. Quickly return to starting position. Perform 20 reps on each side.
Targets:
core
CIRCUIT 3
reverse lunge with lat pull
5.
Raise arms, step one leg back and lower into a reverse lunge. Goalpost arms and squeeze shoulder blades together. Push up from low lunge to standing, lifting arms overhead. Perform 20 reps on each side.
Targets:
quads, glutes, hamstrings and back
lunge hops
6.
Step one leg back and lower into a reverse lunge with arms at sides. Use legs to push up from the lunge and jump off the ground. Land lightly back at starting position. Complete 20 reps on each side.
Targets:
quads, glutes and hamstrings
Source
lunge hops
mayoclinic.org
CIRCUIT 1
CIRCUIT 2
