GOLD Barre Sculpt 3

Hey, hey, get healthy U TV. My name is Melissa. I'm here today with the lovely Shannon. Shannon is gonna be our modifier today, although there's not a ton of modifications, but she will show you some options as we move along. We're doing a 30 minute bar sculp.

Number three, we'll be using three pound weights, five pound weights, a bigger fabric, hip band and then like a smaller booty band. So if you have those great, if not, this workout can be completely done without any equipment as well. Feel free to choose what weight works for you. But we're gonna get going here. We're gonna start with a nice warm up.

All right, here we go. So we're gonna start with a plea and we're just gonna come down big inhale and then we stay standing. Exhale. Outstanding. Good and in nice.

Oh, big through that core. Big through those legs. Oh, way to warm up this body. Yes. Wonderful.

We're gonna do a few more here. Nice. Chan's got that big smile. A smile. Yeah, we're gonna hold here now.

We're gonna hold here. All right. All right. Kind of moving through this. Just a little bit as we sit in this place, tell this tucked under.

So we're not sitting back like this. We're forward, chest high shoulders low. We're gonna do little pulses. Good. Just getting into these legs warming up.

Good. Nice big pulses. Good. We're gonna hold it down. We're gonna open these arms.

We're just gonna open and close. Good. Feel that stretch even in your shoulder blades. So we're gonna come just a little bit farther out. Squeezing those shoulder blades warming up the shoulders good on those legs big time already.

Right. Good. OK. And we'll hold this together here. Little pulses and then we'll come on up in 4321.

Nice. We're gonna come in, we're gonna start left right where hands are up in the air and we're gonna go knees right left, ready and go. So you're here good. Just getting that core warmed up hip flexors, getting some movement going. This will be a little bit active, warm up.

Good. Driving that knee up to your chest. Good. We haven't let those arms take a break up. We have not warm up.

That's what I'm saying. We're gonna kind of go right into this. No, we're warming up but you're definitely not gonna be cold going into the cup. All right, it's 4321 release. We're gonna come on to the back of our mat.

We're just gonna walk out plank, stand, no jumping to standing, walk out, walk in here. We go. So walk out, hold, walk back in. Nice. Just standing tall and repeat.

We'll stay here for a little while. The Nason Tall trying not to rush through any of the moves. We're just taking our time getting good stretching in. Go ahead. We're gonna be working our whole body head to toe today.

Awesome. I don't think we'll miss anybody part. Ok? We're going to hold down on this plank. Hold here for just a hot second.

Good hands underneath the shoulders. I work. We're gonna bring that right leg forward, right leg forward. Good big stretch. Little rock here.

Little rock. The stretch it through that hip. Oh, I'm even feeling that inner side that could raise me, but I'm feeling it. That right hand's gonna come up with the ceiling. Nice.

Well, that rest work. See on those legs on those hips. Ok. We're gonna thread the needle ready. Here we go.

Come through and come up. We'll go four of these. Here's two and one. We're gonna bring that leg back. Hold that plank.

Hold that plank before we bring that other leg forward. Hang here. All right. Bring that other leg forward. Sitting in that hip.

Little rock. Sunset hole, little rock. Good. Keeping those cans underneath there. The alignment is so important.

Yeah. 00, yeah. Oh, in that stretch. Yep. That's good though.

Right. Yes, it is. Ok. We're gonna bring that arm to the ceiling, opening it up. This is where I feel that hip roll on that wrist.

Oh, so important to get these stretches in. Nice work. Alright. We're gonna thread the needle four times. Here we go.

Good. You are. So we bring that leg back, hold that plank good. Hang tight here for just a second. All right.

Come to your knees and then we're gonna push our hips to the back of the room pushing into those tips. All right, we're going to stand it up. That is our warm up. Awesome, nice work. All right, we're going to grab 15 pound weight and you can grab a three or whatever you want to do.

Ok? And at home again, you don't ever have to use weights. So those are optional. We're going to come into a play right hand is kind of hangs out wherever you feel like it's comfortable. Ok?

So we're going to go up and down into that shoulder, raise. You're stopping right at that shoulder. Good chest is high. Shoulders are low. Good.

Super important. When we do this one that our shoulder stays locked in place that we're not bringing it up to our ear. When we do this, we want to keep it down in line. Got it. Yep.

Good. We're gonna hold down here and our armor just goes here. Hang it down. Good. Hang here for a second.

Little pulses. Good chest high and hold down. We're gonna bring that arm back up. Now, we're gonna go out to the side, back, front. Good, nice job.

This is where that five pound weight can get really heavy. Yeah. And again, no weights. If that's what works for your body today, no weight is just fine. You do?

You so true. So true. OK. So now we're gonna hold it out to the side. We're gonna go goal post arm.

You're gonna come up and down. Nice work. Good. Squeezing those buns on the way up. Nice work.

Good work. That mobility. Got it. Yeah. Nice work.

Come on. Oh, let's go. Team. We got this this morning or whatever time of day you're doing this. Oh Hang on.

Feel that shoulder right and hold it here. Hold it here, hold it here. You're gonna bring that arm around. We're gonna grab that weight. So you're here holding it kind of just right in front of you.

Little bend in the elbows. Hang tight. Oh, yep. Hang on. Hang on now.

You're gonna bring it in. Bring it in. We're gonna go little jumps, little tiny cli a jumps. They're not big. They're just here and you can even go to your toes and down.

So you choose how you want to do this. We're just getting that heart rate up just a little bit. I'm pulse. Yep. That looks great.

Shannon hang on. Just bring that heart rate up just a bit here. Good. Four, three to and one release. Who set that way down.

That does burn, that burns nice work. So now we're gonna just walk out, walk in standard jump. Ok, like we did in warm up like we didn't warm up, but we are adding a jump this time if you want to. All right, here we go, walk out, walk in and I will do a little jump. Good.

I'm taking that to a caf res. Oh, I love it. Great option. Good. And again, no, no rushing through, we just can really get to every move and kind of hold it.

So we're not rushing out of things. Right. We're not gonna enjoy it more. Right. Yeah.

You really honest again. Yeah, you don't have to be so frazzled. It's looking good. We're gonna go one more, one more. That looks so good.

Nice work and release. Oh, nice job. Yeah. All right. Grabbing that 35 or no.

Wait, we have to do everything on the other side. Lucky we got it right. It's true. Ok. So we're gonna start off that play.

All right. Weight is down here. Yep. And this is where you're going up and down. Good.

Chest high shoulders low. Remember that, that uh arm has the weight and we're still chucking our pelvis under right now. Yes. And squeezing those buns when you come up, squeeze nice and tight in sand hall for sure that shoulder stays locked in place. Don't let it creep to your ear.

Yep. Hang tight. Come on. We're almost there. Now we're gonna hold this down and let the weight come down, hang on, chest high, kind of readjust.

We're gonna bring that arm up and now we're gonna open it up. Here we go. So it goes in and out as you hold that play, we hold a play, a play. We, we're doing this together. Yep.

There is no u it's, we, we got this team. Yep. Ok. You're really in a certain feel. I am too.

That shoulder who hang on, hang on. Yeah, it is burning. OK. So now you're gonna hold it out. Go to that gold post arm and you're gonna come up and down.

Good. So good. Oh, now tweeze nice and tall chest is high shoulders, low. So good. I'm telling you we're going to get a full body workout today.

Yes, we are. Nothing's left behind today. You're doing great. WW. Working hard.

Almost there. Two more. Hold it down, hold it down. Grab that weight, bring it in front, grab with the other hand. Good little pulses.

So good little bend in that elbow. Oh It's so crazy how you feel that one shoulder that we're just working for, you know, totally. It. You're like, oh God, OK, so now you're gonna bring that weight into your chest. You're still in that play.

This is where we're gonna either do the raises or little jumps. You choose, OK, you choose, this is your workout good. That chest stays high shoulders low. Come on. Make sure you're breathing.

Just get that heart rate to pop a little bit. 00, yeah. We're burning. We are burning. We're sculpting.

Come 043210, really? Boy, that perfect, doesn't it? Oh yeah. Ok. We are back.

Walk out plank. All right. Walk in stand jump, then we're moving on. Ok, doke. All right.

Here we go. Nice and easy. But hand stand on those shoulders when you're in that plank got a nice tight core. If you're not jumping and you're standing, just stand as tall as you can be along in that whole body. Nice work.

We so good one more. Oh, yep, we can do this. Yes, you can and release nice work. Way to go. Way to go.

All right. Team. We are taking our big bands, OK? Our big hit band, put it above the knees and then we'll grab our five pound weights or if you wanna grab lighter or none. Like I said, this can be done with or without weights.

Ok. All right. So we're gonna hammer hold and hammer curl. OK. So we're not flipping the wrist.

We're keeping them here. We're gonna squat and curl ready. Let's go down and up pushing those hips to the back of the room. Ok. So, really think about sitting down in a chair so those knees aren't going over your toes.

But when you come up, squeeze, they're taking that time to get low and to get high. Nice work. Come on, you got it. It's looking good going. Yep.

We got that tension down low. Oh, yeah. With our band feeling it. Ok. So, now we're gonna hold down.

I'm just holding here. Hang on. Press against that band. Press against that band. Little presses, little presses.

You got it. 00, boy. Uh huh. We're sculpting burden and sculpting bar. Sculpting.

Oh, ok. Now, just hold here. Now, hold, you don't have to have any tension as far as pulling your knees apart. Ok. We're gonna flip our arms this way.

Now, when we come up, we're gonna, we're gonna go up and down, up above it and down. There you go. Good. So we're kind of doing that isolated bicep hole. But we can serve whatever we want on this trip.

Right? Anything, anything your little heart desires? I love that. Oh, come on. That's so cute.

It's like the little kid in you. Anything, anything, anything, whatever you want. That's right. Hang on. Just an hour.

We're just going to hold down here arms just a little bit out, not way out here but not totally tucked. Just a little bit. Hang on. Oh, so good. So good.

Hang chest is high shoulders. Low press against that band. We are burning. Oh, come on. Hang in there.

Press against that band so good. Oh, my. Stay on those buns. Ok. So not a cold spot.

No, no. Press either. Uh, ok, so we're gonna go right for the next move. We haven't come on hands. Come here.

You're gonna step wide, middle, center and we're gonna stay on that right side. Ok. So stepping out, move the side and go to the push, big, little, big middle. Take your time because I want you to get love. Oh, and too much you can set your weights down.

Yes. Yep. So many options. Who makes it even better? Booty is burning?

Not kidding me. Don't worry though. We're gonna burn that upper body right after. Ok. Good.

That means we get to give the lower breaks a little bit that you're saying we do. We do. Oh, ok. Now hold center, hold center arms, come back. We're gonna, we're gonna come up and down in depth.

We might have to swing our legs a little bit apart because that band wants to slide down. Yep. Yep. That's what I'm noticing. So I just raise mine a little bit higher as well and took my feet apart.

Yeah, that works. Ok. So now we're gonna hold down, bring your arms back. Little pulses with the arm. Relax those shoulders away from your ears big time and keep that chest high.

Pop that in lower core and nice and tight. Yes, you got it. Smile on your face. That burned. Four three one.

Come up. All right. Holding those hands here. We're gonna go to the other side. Big, middle, little big middle, got it all ready and go.

So big, middle, little, put that little press in the arms, get your heart rate going and work those biceps and triceps and shoulders while working the lower half. Right. I told you it's full body. I know you were right. I believe you.

Nothing's left behind today. We're being fair to all the muscles. Yes, we are. These lightweights or even, no weights can do a lot with like this. Yeah.

Lots of reps. So true. Lots of burn. Yep. Come on.

Oh, hang in there one more time. One more time. Yes. Chasing our whole center. We're gonna come out just a little bit because that band wants to move.

Arms. Come out. It's up and down good. Who? Pushing those triceps back.

Nice work. So good. Nice. Yep. So good.

So good. Keep those shoulders down away from your ears. Yep. Come on. Team so good.

Oh, ok. Hold it here. Hold it here. Bring it back. Little pulses were almost done and then we're cranking out some upper body.

Come on. You got it. Hang on. Hang on. Yep.

My booty is burning. Oh, yeah. Almost there. 43, two and one. Wow.

Nice work. Setting those weights down, taking that band off. Ok. I love the sound of that. Me too.

Ok. So, just have 13 pound weight. Ok. Just buy you on your mat. We'll get to it.

Ok. So what we're gonna first do is, we're gonna do a push up, then we're gonna go side plank, side plank, push up side plank, side plank. Ok? And we will be on your, on my knees. Yep.

So either way, follow along, we'll get this done and I'll probably be going between knees and toes as well. All right. So one push up side to side, ready set. Let's go. So it's push up, open up and then open up to that other side.

Nice work. Push up and again, this is slow and controlled. I am not gonna rush through this because I'm looking for form. Come on. Come on, you can do these on your knees or your toes.

Yeah. Keep those knees stacked. So good. Chapter one where you are literally better off going to your knees if you break corn. That's right because they can be damaging if you do them wrong.

Come on, head up, your head and neck is in line with your spine. Yep. We don't want you looking down. Look forward. Yep.

Good. Now we're just gonna hold this rotating plank. Taking the push about good. So good. You got it.

Yep. Hang on. Working hard. I'm not there so good and release to those knees. Push your hips back.

Nice work. Yeah. Great job at home. So good. All right.

Our next move we're gonna be doing toe, tap right left in, in so side, side in, in and we'll just repeat that we come up in a plank, you're gonna toe, tap, toe, tap in, in and you just repeat and I'm tapping my knees down one at a time and I'm on my elbows. Ok. Awesome. Yeah, that's a great modification. And if you want to just hold the plank on your knees and elbows, totally fine.

Yeah, belly buttons pulled in. You're looking right over the tip of your nose, keeping your head and neck in line with your spine. So good core is nice and tight hands are under the shoulders, just lightly tapping. You got it really working that mind body connection. What am I working?

Find that core so good almost there. Woo. Grab to those knees, send your hips back. So good. Push to those hips.

OK? We're gonna grab that 13 pound weight and you certainly can do this without weight. Ok? We're gonna be on all fours. The weight goes in our one arm and we're going in and out.

Ok. Flowing controls, controls. You got it. We're done. We're coming in and out.

Trying not to sink into that, that hip of that knee that's on the floor. Who hang on slow and controlled, squeezing that booty when you extend out. Yes. Oh my. Feel this burn.

Baby burn. Hang on. Oh, yep. One more. Really?

We're gonna switch sides. Awesome. All right. So head is in line with that spine. Arm out ready.

I'm ready. Let's go in and out. Same thing again. Trying to sink into that outside hip. Watching that knee placement.

If anything push it out to the side a little bit. Right. That's right. So that we don't press our sink into our hips too much. So true.

That in line squeezing that right butt cheek. Good. Slow in control with that arm. So it's not out of control. Right.

Good. You got it. Yep. Hang on here. Hang on so good.

Hang on four, three, two, one set that way down. Stick yourself back in those hips. So good here. Yep. One more move here.

We're gonna come to our elbows. We're gonna rock. Hip dips as you say, OK. Hip dipping side to side in a plank. OK?

All right. We're gonna add that on. So you're in an elbow plank, sneeze or toes and you're dropping hip to hip. I want you to stop center though. Stop center, then drop center, then drop.

Good, forcing that control. Good. Hang on. So we're kind of getting our bearings in between. That's what you're saying.

You stopping. OK. Got it. Yep. I like to stop in the middle because it just, it forces you to be in the controlled position.

Got it. Instead of boo boo boo just bouncing right. You wanna be in control. Hang on, I'm staying on my knees, head and neck in line with your spine. Still so good.

Got it. Stop center, stop, center, hold, drop your knees, push yourself back. Love it. I love coming back to what time it is. Awesome.

Oh, it feels good in between. All right. Slowly standing it up. We're gonna grab that smaller band. Awesome.

So, that smaller booty band. I was hoping you forgot about it. But here it is. Here it is. No, no, not today today.

All right. So we're gonna wrap that around our wrists and you're just gonna have a little bit of tension on it. Palms, face each other, shoulders are low. Test is high and we're gonna alternate. Well, actually we're gonna stand on one leg.

Ok. One leg. Percy. When you come back, arms are gonna come up when you come to the front, you point and you stop shoulder or chest level. Ok?

OK. Those are the positions. All right. Ready set and go. We're staying on one leg.

So here and up good while you do this, you're pulling against that band a little bit. Love it. Do you feel that resistance? Yes. Continue taking that left leg back.

Yep. And tapping it out. Perfect. Chest stays high. Shoulders.

Stay out of your ears. Yeah. Super important. For sure. Good.

Do you want us to keep this tension? You said, did you say? Yes. So you're keeping the tension the whole time? Ok.

Got it. 00 boy. Yeah, I shouldn't have asked that question. Now. We have it.

It's a lot different now. It sure is. Shoulders are burning. It's like we got handcuffs on, you're trying to break out of them. I know.

Ok. Come to first position and stay here. Everything's tight. Got it. Booties, tight core is tight.

Chest tight. We're gonna pull against that band now. Yeah. So we really are trying to break out of boo. Yeah.

Now we really are. Yeah. Now you're like, get me out of here. We're almost done. We have that other side and then we get to stretch, we're already there.

OK. Release here. Bring it down for one second. Roll that shoulder because I know we're gonna need a little breather. OK?

All right. Bring it back up. We're moving on. We're going into that other side ready and go right up. There we go and to tap it up again, constant pressure or tension against that band.

Good. So again, super intentional on our movement and our placement. Good, big smiles. We're happy. We're happy.

We're almost done. That's just it. This actually went really fast. It does go so fast and I say that every time, but I truly mean it, it's true. Hang on.

Who sit in that courtesy? So good. So good. Really sinking into that front left. You can feel it pushing through that heel when you come up.

Yep. One more. Stand in that first position. Last time you should be burning pretty good right now. Oh My shoulders on fire.

Hang on. Squeeze your booty. Maybe that'll help. It's a distract. Come on almost there.

my. Wow. There's release that. Wow. Wow, that was awesome.

Team. Good job. All right. Let's do a little stretching here. Let's just quick.

Roll those shoulders out because they do burn. So let's stretch those out and then forward, we're gonna bring our arm across our chest. So one arm comes across, palm to the ceiling shoulder again as low away from that ear. Oh, nice work today. Let's switch sides.

Oh, pull that across. Yeah. Yeah. We made it. Oh, that feels good.

Bars. So much shoulders. So this feels good to pull. We're gonna bring it all the way open, open that chest. Oh, big stretch.

Big stretch. We're gonna bring those arms in front and then we're gonna curl our back around. Big giant. Yep. And then we're gonna separate those shoulder blades.

So you're pulling through your back. So from the side you back through. Yep. Got it. Pull, pull.

It's kind of like which way are we talking? Where are we going? I know I got it. There you go. I got you.

Ok, we're gonna drop down, dropping down. We're gonna move those hips side to side, letting those kids uh hand but lead with your head. So you're not totally dropping your head down and letting the blood rest your head. Right. We're not trying to do that.

Right. We don't, we don't want to fall over, just push them through those hips slowly. Roll up. We've got one more stretch, one arm up, quad stretch right here, finding that balance. If you need a wall to grab onto or a chair or something at home for that stability, go for it feels good.

Hang tight. Working that balance a little bit. Yeah, we are. Yeah. All right.

We're gonna let go and switch that other side again if you need to grab a wall or a chair just to find that balance, please do. Hang on almost there. We're gonna bring that leg down and stretch to the waist and then we're gonna call it a day. Way to go. Team.

Yeah, we did. Awesome today. All right, everyone. We are done. It's great work today.

Thank you, Shannon and Melissa. Thank you. Thank you. Awesome. Have a great day.

Thanks guys.