Total Body Barre Blast Workout

This total body barre workout will burn your entire body. It’s a perfect travel workout; all you need is a pair of dumbbells. 

Hey hey! The official blog workout avalanche has begun. I have 6 (you’ve got it: 6) custom workouts for Summer Shape Up, in addition to some extras that will be posted over the next handful of weeks. Even if you’re not following in the Shape Up fun, pin these for the times you need some extra workout inspiration. If you are joining in the Shape Up fun (yay!), here’s the intro post with all of the details.

Now let’s get into workout #3 which is one of my favorite types of workouts: barre!

Form cues and tips:

Warm up: march in place with arms, calf raises, push-ups

High biceps curls with march x 20: Begin by holding your  dumbbells and lift your arms straight out in front, parallel to the floor, palms up. Bend at the elbow to flex in towards your head while bringing one knee up into a march. Then lower your arms back out, while lowering the leg. Switch legs for the next rep, so you are marching and curling at the same time. Repeat 20 times total.

90 degree pulses with static squat x 20: Hold a nice low static plie squat and your arms at 90 degrees (palms in). Pulse 20 times. Make sure to relax your shoulders and keep your core engaged.

Chest press with plie squat x 20: For this squat variation, you’ll take a SUPER wide stance and turn your toes out. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes. As you rise from the squat, push your dumbbells out in front of you, squeezing your chest muscles. Repeat 20x.

Bent-over wide to narrow row x 15 total: Your feet will be just under your hips with a slight bend at the knees. Hinge forward from your hips, keeping your back flat (shoulders pulled back) and core braced. Lifting up from your elbows, bring them high and wide, engaging into your rear delts. Stop the elbows at shoulder height before carefully lowering back down. For the narrow row, squeeze the elbows in and keep your arms from lifting higher than your torso. Inhale to lower down with control. 

Lunge right x 15 with 15 pulses: Standing with your legs hip width apart, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Return to start and repeat 15 times. On the last one, hold the lunge low and pulse 15 times.

Lunge left x 15 with 15 pulses: Standing with your legs hip width apart, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Return to start and repeat 15 times. On the last one, hold the lunge low and pulse 15 times.

Quick alternating lunges x 1 minute: Standing with your legs hip width apart, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Return to start and alternate legs for 1 minute.

Wide plie squat x 15 with 15 pulses: For this squat variation, you’ll take a SUPER wide stance and turn your toes out. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes. Return to start and repeat 15 times, then sink low into the squat and pulse 15 times.

Barre burpees x 1 minute: Start in a plie squat, bring your hands to the ground, jump your feet back into a plank, then jump forward with your feet wide and jump up. Repeat for one minute.

Skaters x 1 minute: Start with one leg forward, and toes angled out 45 degrees. Step your other foot totally back behind the front, so that your foot is behind the opposite shoulder. Sink low into a curtsy lunge, rise, and then step to repeat on the opposite side. Optional: touch a hand to the ground and switch hands when you switch sides.

Floor push-ups (knees or toes) 1 minute: Start on your knees or toes, with hands wide and knuckles pressing into the floor. Keep your hips down as you perform your push-up, exhaling on the way up.

Complete 2-3 total rounds

Leave a comment below when you give it a try! Barre friends: what’s your *favorite* exercise? Mine is the seated pretzel.

Have a great day and I’ll see ya in the am with some pics and adventures from lately.

xo

Gina

Wearing: Old Navy Active tank (no longer online but they have great inexpensive stuff!), Fabletics tights (just ordered the palm tree print ones!), lucy barre socks, apple 2 watch

Photos: Lindsay Colson

SSU logo: Luminous Lines

The post Total Body Barre Blast Workout appeared first on The Fitnessista.

from The Fitnessista http://ift.tt/2tlS2sr
via IFTTT