Quick Barre Workout

Hi, this is Lindsey Bomgren and this is a quick barre flow workout. Let's go ahead and jump right in. Feet planted firmly on the ground, belly button back towards the spine. Really focusing on pulling that core tight throughout the entire workout, okay? Arms overhead, biceps by ears. Stand up tall, big breath in. Alternating leg lifts and reach. So you're gonna reach and reach, extending nice and long through that leg. Reaching for that opposite toe. Just warming it up here. Core is pulled in. Give me four, three, quick set, two, one. Step nice and wide to what we call that second position. Clasp the hand, big chest expansion and take it down to the ground just let the arms drop down to the ground, neck and shoulders relaxed. You're going to inhale lift up halfway, flat back, gaze in front of you. We're going to drop the hips, kick it down and up. Push the knees out away from the body. Okay. Knees go out, follow the toes and then pull up with the inner thighs as you stand up. Four, you're going to hold this low, in three, two, and one. Hold it here and now push side to side for those inner thighs. Side to side. Just a short side here for four, three, two, and one. Hold it over to this side to get nice deep and turn it over. Quick lunge, down and up. We're going to really warm up those legs. That's going to be the focus of this workout. Okay. Four, hold the hips high. Three, two, and one. Walk it back to center, and then walk it all the way to the other side. Another quick set of those lunges. Take it down and up. Again short set here. For four, hold those hips high. In three, two, and one. Walk it back to center and then roll it all the way up. If you need to warm up more, you can certainly do so, otherwise we're going to jump right in to second position. Heels in, toes out. Slide that back down the wall, shoulders, overhead arms at the sides. Big reach here reach up and down. You're performing a squat, but just think about really heavy tailbone. Keeping that core pulled in nice and brief with those arms sweep up. For four for holding and high in three, awesome job, two, and one, hold it nice and high. Can you come up onto those tip toes? If you can then reach and reach, reach for the sky. Nice long body. Nice long lean muscles for four. Awesome job, give me three, reach a little higher, for two and one. Bring it all the way down. Slide that back down the wall. Again, find that posture in that form, tuck that butt in, shoulders over hips, arms down low. We're going to lift and lower. Graceful arms, option here is to come up on those toes. So I raised those heels up and down. Raise them up and down. Lift, awesome job, for four, We're going to hold it high, in three, two, and one. Hold it here, option to hold up onto those tiptoes if you want. Arms at the side, tiny pulses up, up. It's a tiny, tiny movement. Just a little bit up and up. Create resistance with the arms. Push up like you're raising the roof here just a little bit. Eight, seven, six, going to hold it low in, four, three, two, and one. Sit nice and low, take those palms toward me. Palms facing forward, pull in, in tiny pulse. Using the chest create resistance, chest and inner thighs. Pull, pull, use those inner thighs, keep the core tight. For eight, seven, six, hold it here, in five, four, three, two, and one. Pump go down, tiny pushes down, down. Your legs should be on fire. If they're not get a little bit lower but those legs should be starting to shake just a little bit. Push those knees out, eight, seven, six, five hold it low in four, three, two, and one. Hold it here, pump go back, back, back towards back, use that resistance in the arm, to engage the back. For eight, seven, six, five hold it here in four, three, two, and one. Hold it here, isometric hold, bring those arms in front of you. Just sink it nice and low, shoulders over hips. Tuck that butt in. Hold it here for eight, seven, get a little bit lower. Six, five, four. Yes, you can give me three, two and one stand it up. Ooh, quick shake for the legs. They should be on fire you guys, awesome job. We're going to bring it into a curtsy lunge. All that weight in that left front foot. Take the right leg. Wrap it around behind you. Curtsy and tap. Just curtsy and tap. So I'm taking my knee down towards the calf. All the weight is in that left front foot. Okay. All the weight from that heel. We're going to focus on the left glute here. Take it down and up. Option you can stay right here, okay, you always take this to a smaller movement, if you can't quite get all the way down. Okay. Choose your level or bring it up, take it down, and crunch. Add that arabesque crunch. Awesome job, crunch. Engaging those obliques. This is a little bit advanced, if it's too much for you always grab a chair for a little extra stability. Okay? Give me four, you're going to hold it low, three, hold that curtsy lunge, in two, and one. Drop down to that curtsy lunge right here. Tiny pulses down, shoulders over hip. Again, think about pulling that core in. Tiny pulses, eight, seven, six, hold it low in five, four, three, awesome job. Give me two, and one. Hold it here. Hold for eight. We're going to get low seven. Six. Yes you can get a little bit lower. Feel that burn in that front leg. Yes you can for four, three, two, and one. Again, ooh that left glute should be on fire. Bring it up to a standing position, bring those heels in, toes out. Tiny lifts, lift. Can you raise the calves for eight, seven, six, five. Awesome job. Give me four, three, two, and one. Sink it nice and low. Now this time, bring that right foot forward. Facing forward. Take that left, wrap it around, curtsy lunge. Back to curtsy and tap, now this time, all the weight comes over into that right glute. Okay. Right front heel. We're going to focus on that, right glute. Again, you can stay right here with the tap, if you want to take it up a notch, add that oblique crunch. Crunch, crunch, crunch, and curtsy. Crunch, awesome job. Shoulders relax, core is engaged. Getting that heart rate up, just a bit here, as you can hear it in my voice. For four, three, we're going to hold that curtsy, in two, and one. Bring it down, hold that curtsy. Drop that back knee as close to the ground as you can. Tiny pulses, pulse it down. Down tiny pulses. Low and lower. Pulse for eight, seven, six, you're going to hold it here, in four, three, two, one. Isometric hold. This is where we bring the muscle to complete fatigue you guys. Hang in there. It's on fire. I know. Hold for eight, seven. Can you drop that back knee a little lower? Six, five, you're almost there. Give me four, three a little lower, two and one stand it up. Oh that should feel so good again. Quick shake for those legs, awesome job. We're gonna finish with a little bit of tuck work, okay? So take that right foot slightly in front of the left, arms up, biceps by ears. Right here. Shoulders over hips, core nice and tight. Tuck, release, tiny tuck. Now when I say tuck, tailbone heavy, crunch that lower core in. As you squeeze the lower core in, you really squeeze those glutes and hamstrings too, okay? They should be all activated and on fire. Eight, awesome job, seven, hold the tuck. Six, yes you can. Five, awesome job. Four, keep the bend in those knees. Three, two, and one. Go ahead step that left foot slightly in front of the right now. Holding here, option to be on the toes or heels. One final set of tuck, release, tuck, standing abs. Squeeze that core, yes, awesome job. Eight, seven, six, stand up tall. Five, keep that chest lifted. Four, awesome job, three, keep a bend, give me two, and one. Bring it all the way up. Awesome job guys. That is a quick barre flow workout. I hope you enjoyed it, and you come back and try again.