Barre Strong: Total Body Sculpt and Shred

Hi, I'm Lindsey Bomgren, Get Healthy U TV trainer, and this is Barre Strong, total bodys sculpt and shred. I have Chris and Kate joining me for this total body sculpt and shred workout we're gonna do in 30 minutes. We have some equipment with us here, including a chair for balance. We have some light hand weights. I have threes and fives with me, as well as a sponge ball. You could always grab a kid's playground ball, a throw pillow from the couch folded in half, whatever you have, or do this workout with just your body weight. It's gonna be an effective sculpt and shred because we're gonna strengthen and tone like we do in barre, and we're gonna add in a couple shred circuits to get our heart right up. You guys ready? Ready. Yes. All right, we're actually gonna start our warmup with our light hand weights, so grab your light hand weights. I have my three pounds. We're gonna dig into those shoulders right away. You're gonna bring those arms up, bench goal posted, alternating knee lifts. Right, left, right. Pull those abs in nice and tight. Gimme tiny pulses with those arms as you lift your legs. Nice, right here. Now take those arms full range. Down, up, down, up. All the way down. All the way up. Squeeze your back, shoulders, back, shoulders. We're warming it up right here, nice. Give me four, yes, three. Awesome job, for two, last one. We're gonna step to our right, second position. It's second, front raise, down, together. Second, front raise, down, together. Second, lift them shoulders together. Down, up. Nice. I want you to think about constantly controlling those weights. We're never swinging. I know they're light hand weights, but trust me, they're gonna start to feel heavy up down. Last one. Hold your second position. It's up and down. Just hold it up. Hold it up. Tiny. Tap with the weights. Eight, seven. Stay low in those legs. Tuck your tailbone right to me. For 4, 3, 2, and one. Give me a forward fold. You can set the weights to the ground. Shake up the legs real quick here. Right palm down. Left arm up. Take a nice stretch. Roll out that wrist and switch it out. Other side. Palm down. Arm up. Roll out the wrist. Nice. Back to center. Inhale. Lift up halfway flat back. Gaze in front of you. Just drop your hips down and up. Heels in, toes out. Getting a little bit lower with each squat. Opening up those hips. Yes. You got four. Nice. Three, hold it low. In two. Last ones hold it here. Push sides to side. You can come up. Just shake up those inner thighs. Inner thighs. We're really gonna hit the inner thighs with the SpongeBob today. You got four? Nice, three. Awesome job. Two. Last one. Back to center. Take it all the way down. All the way down, up, down. You got four. Pick up your weight in. Three, two. Last one. Pick up your weight. Stand it tall. We're stepping to the left this time. Take it second, front raise, down together. Second, front raise, down. Nice work. Side, up, down, and in. So really, we're just jumping into the workout right away. Right here, kind of. Oh, yeah. Woo. Right. I'm just like, Hey, we're gonna do this. Let's, let's do it. Right? Two more. I know I'm thinking Our warmup is other people's workout. Down right, right here. Just pulse it down. Pedal the heels. Pedal. Pedal. Right and left for 4, 3, 2, and one. Take that forward fold again. Let it all shake out. Woo. Nice. You can set those weights down in front of you. Roll all the way up to the top. Step your feet together. Time to up that heart rate. Tap it. Tap it. Tap it. Now, Chris is gonna show you low impact for the whole workout. So you can stay with her. You can stay here or take it to a jack for 8, 7, 6, 5, 4, 3, 2, 1. Find your chair. Pulse down and down. Pulse down and down. You got it. 4, 3, 2. Hold it here. Tap right. Tap left. Tap it. You can add those arms. Punch it back. Punch back engage those triceps. Yes. Woo. Oh yeah. Tap it. Tap it. Tap it. Now you can stay here with Chris or add a little hop. Hop. Hop in. Push. Hop in. Push. 8, 7, 6. 5, 4, 3, 2, 1. Are you guys warm? Oh yeah. All right. Totally. Grab those hand weights. I'm staying on my light ones. We are gonna get into our shoulders, our chest, our back. Starting with that good second position. So heels in, toes out. You're gonna take it nice and low. Heels in, toes out. Tuck your tailbone towards me. Shoulders are gonna stay over hips. It says if I have a wall behind me and I gotta keep a flat back against it. Okay? Arms start down. We're gonna go back to that front raise that we did. Option to add a heel lift. So it's front raise, T, down. Heels up. Hold them down front, side, down. We're getting into our shoulders. Legs are gonna feel this too. Inner thighs are gonna feel this. if you're adding that heel raise. Front side, down, up, out. Two more, just like it. Up, out, down. Last one. Up out. Just the front. Raise up and down. Give me eight. You got it. Option to add those heels. Six. Hold high. Six. Five. Stay with it. Four. Just to shoulder height. Three, two. Last one. Hold it here. Can you sink a little bit lower? Option to hold the toes. Palms face in. We're gonna go to a back slice and squeeze your back open and close. It's back. You got it. Eight. Woo. Seven. Come on. Six. Feel the burn. Five. Hold it out. Four. Do you feel your shoulders? Oh yeah. Three. They're there. Two and one. We're gonna reverse it this time. I want you to squeeze your chest. It's chest. Chest. Can you get those weights to touch? Six. Come on. Five. Stay low on those legs. Four. I know those shoulders burn. Three. Stay with me. Two. You're almost there. Last one. Bend those arms. Tap your elbows. Tap in. Pulse down. Can you get those elbows to touch? Squeeze your chest for 8, 7, 6, 5, 4, 3, 2. Quick break. Here. It's down. Woo. And up. Down and up. Squeeze back, shoulders, chest, back up. Shoulders are burning. Oh, they should be. We're gonna burn 'em out. Give me four. Hold it high. Three. You're almost there. Two. Are your legs burning? 'Cause you gotta stay low. Oh, yeah. Right here. It's back and chest goal. Post those arm. You can do it. It's eight. We're almost there. Seven. We're gonna shake it out. Six. Stay with me. Five. Oh man. Oh yeah. Come on. Back, chest, for three. Hold those arms. Two. Come on. Left. One. Open it up. Full range. All the way down. All the way up. Inhale. Exhale. This should feel so good. Push it out. Right? Push it out. Push. Come on. Hit me four. We're gonna hold it low. Three isometric holds into last one. Sink low. Now I'm gonna bring my weights to my chest. I'm gonna lift my heels. Tuck my tailbone right here. You can take the arms in front of you. Maybe they go overhead. Can you lift your heels? Can you drop your seat? Just hold it here. Woo. For eight, seven. Six. Little cardio push. And five, four. Get low for three. Two. Tap and punch. Reach it up. Reach up, up. Punch it up. Punch it. Now, you can always drop your hand weights when we go to these little bursts. Up, up. Tap and punch. Straight up for eight. Seven, six. We go across the body in 4, 3, 2. Take it across. Take it. Punch. Across, across, across. Come on. Bigger the arms, higher that heart rate's gonna get. Woo. You got 8, 7, 6. We punch it down in 4, 3, 2. Take it down. Punch down. Punch down. Get deep. Get deep. Punch it. You can add that tiny hop up and over. Hop up and over. Or keep it low impact with press. Eight, seven. Six. Finish it. Come on. Four. Woo. 3, 2, 1. Nice work you guys. All right. Take your weight. I need a drink. Grab some water. Woo. Take your weight to the top of your mat. We're gonna stand that upper body pushups and back pushups and back. I know pushups. Everyone's favorite word, right? Oh yeah. Set yourself up. I'm going down to my knees. You can take this from your knees or toes, but it's a two count pushup. So I want you to focus on form. Shoulders over hips. Set yourself up. It's down two, up two. Down two, up two. So it's slow and controlled. These pushups always get me. Down for two. Oh yeah. Up for two. That's why I'm on my knees. Always keep that core tight down. For two. And you want those elbows to point back. Yes. I love that. So you don't stress your shoulder. Yes. It's really easy to let 'em flop out to the side, but it's really hard to keep 'em back towards your hips. Two more down. Two up. Last one down, two up. Can you drop it halfway or just a slight bend in your elbows? Whatever you can give me. You're gonna pulse tiny pulses for 8, 7, 6. Stay with me. 5, 4, 3, 2, and one. You can sit it back. Quick stretch. Woo. Quick stretch. Nice work. Awesome job. Okay, I'm gonna set my left foot forward. I'm gonna grab the weights with my right hand. Come up to a lunge position. I can take my left arm to my left quad. We're going to a single arm back fly. So I have doubled weights. Chris has got doubled weights. We all got doubled weights. You can double 'em up. Make it heavy. You're gonna fly and in fly. So it's a single arm fly. Doubling up those weights. If you can single it out. You've got eight. Nice work. Seven. Stay low on those legs. Six. Find that focal point. Keep that belly tight. Four. You got it. Three. Control it on the way up and the way down. Two. Give me one more. Last one. Take it down to the ground. Oh my goodness. Back to pushups. This time we single it out. Single count pushup. Your pace. Ready? It's all the way down. All the way up, down, up, down, up. Come on. All the way down. All the way up. Oh yeah. Give me 8. Come on. You got it. Seven. Woo. Stay with it. Not giving up. Yes. Five. Yes you can. Four. Woo. Three. Nice work. Two and one. Are you ready for the burnout? Oh, it's gonna burn. Give me whatever you can. Whatever you can bend those elbows. Pulse for 8, 7, 6, 5, 4, 3, 2, and one. Push up and back. Oh, baby, my goodness. Gotta love those tiny pulses and burnouts. Every time they get you. Small but mighty. They get me every time. Small. But mighty. I like it. Okay this time, right foot forward. Take the weights in the left hand and take that right arm to the right side if you want. Single arm back fly. Fly, woo. Fly. Woo. Fly. Squeeze that back. Fly. You can double or single the weights, whatever you have. Try and go heavy. Eight. You got it. Seven. Keep that belly tight to the spine. Stay with it. Five. Nice work. 4, 3, 2. Oh yeah. Yeah. And one step to chair. We're gonna finish it. Find that chair. We're gonna give me- Woo. Back flies. Split those weights. Hinge forward. Back fly. Squeeze your back. Right here. Squeeze. You got it. Eight. Nice. Seven. Stay with it. Six. Finish it off for 5, 4, 3, 2. And one. Nice work. I'm gonna keep these weights with me. We're moving on to triceps. But you're gonna add the sponge ball if you have it. So you're gonna take the sponge ball. It's gonna go between your thighs, okay? Between your thighs. You're gonna wanna keep a nice tight squeeze on that little guy. Have some weights. so you could definitely use a throw pillow. A throw pillow folded in half. All the time. Grab it from your couch. Your husband says they're worthless. No. He's like, why all the pillows? You're like, because they're for my inner thigh. My thigh. Yeah. Right. So hinge forward, bend the knees option. If you wanna make it harder, come to releve. Lift your heels off the ground. We're gonna go to straight arms. So my arms come at my side. They're straight. It's straight up, straight down, straight up to the hips. Lift to the hips lift. So you wanna keep constant tension on the tricep. The back of your arm, your palms are facing in. You got tension on the ball between your legs. There's a lot to think about. Right? There's a lot going on. ...my feet. Oh my goodness. If you're, you know, wanting to just be careful with the balance. Absolutely. Either way, it's hard. Right here. Give me four. Hold those arms high. Three. You got it. Two last one. Arms are high. Hold 'em here. Just that ball. Squeeze it. Squeeze that ball between your legs. You feel your triceps. They should be firing. Oh my gosh. Keep 'em lifted. Now you're adding the inner thighs. Lift and squeeze. Come on. It's eight, seven. Keep those arms up. 6, 5, 4. Combo move in two and one. Right arm, lift, squeeze, left arm. Lift, squeeze, squeeze. Right. Squeeze. Left, squeeze. You got eight, squeeze seven. Keep those arms lifted nice and high. Five, squeeze. Four. Squeeze. We're gonna add both arms in two, squeeze, one squeeze. Flip your palms up both arms. Lift, squeeze, lift, squeeze. Palms are up. This time a little different angle. Tricep is a three-headed muscle. We're gonna hit all heads. Trust me. Up in, up in, up in right here. For four. Oh my goodness. Do you feel it? Oh yeah. Oh yeah. Up two. Last one. Hold here. Tiny pulses, arms and legs. Just pulse and squeeze. Pulse and squeeze. Pulse and squeeze. For 8, 7, 6, 5, 4, 3, 2, 1. Quick break. Woo. I got one more set for you. Come on, don't quit on me. Not yet. Shoulders down and back. Elbows high. Kick out and in. Kick out and in out. Squeeze out. Squeeze on the in, four. Squeeze. Hold it Long. Squeeze two, squeeze. Last one. Hold your squeeze. Palms up. Tap in. Tap the heads of your weights together as you squeeze the ball. This is it. Final ache. 7, 6, 5, 4, 3, 2, and one. Holy bananas. Right? Kick down. Oh my goodness. I like to stir the pot. Stir the pot. Shake it out. Come all the way up from standing. Take those weights. Set 'em off to this side. Keep your ball with you find your- I'm telling you, I mean, I like to lift heavy weights, but this stuff is cuckoo banana. It's hard. It's it's hard. Muscles a whole new way. It's hard in a whole new way. I love when men, my husband, come to bar class. I'm like, yes, that squat rack is great, but this is gonna challenge you. Woo. Yes. Okay? All right. Find that ball right here. Got a hand on the chair. Standing on my right leg. Left leg. Move. Curtsy. Tap. Curtsy, tap. Ball can go overhead. This is just an option. Curtsy. Tap it. Now you can stay with the tap. Or give me a curtsy float. Curtsy float. You get to decide. It's your workout. Up, down, up. Nice. Gimme four. Hold it. Three. You're gonna hold that lift, two. Last one. Hold your lift. Now it's a good time to talk about the lift. Keep a slight bend in that standing leg. Now your lift can be here. You're new to bar. Awesome. You can have a tap on the ground or you can keep it lifted as high as you can. You do your level, slight bend in that standing leg. Take that ball, take that throw pillow. Whatever you you have, place it on your leg. Push your hand into the ball. Yes. This should feel challenging for that floating leg. Try and keep your floating leg at that same position as you push your hand into the ball for 8, 7, 6. Keep it lifted high. 4, 3, 2, 1. Hold it here. Hold your hand down. Keep that tension on. Now lift your leg. Pulse into the ball. 8, 7, 6, 5. You got it. 4, 3, 2. Back to Curtze. Grab it. Curtsy tap. Shake it out. Curtze tap. Woo. We're moving on. I've never loved curtsy so much. 4, 3, 2, 1. This time, you're gonna bend that leg. You're gonna take the ball behind your knee, hamstring curl. So keep your leg lifted to your highest point. Pull your heel towards your glute hamstring curl. 8, 7, 6. Pull it in. 5, 4, 3, 2. Hold it right here. Lift the leg. Hold that squeeze. You got eight, seven. It's a pyramid. Come on, give me 4, 3, 2. Hold it. High. Six hamstring. 6, 5, 4, 3, 2. Hold that squeeze, lift for 6, 5, 4. Yes you can. Come on 2 1. 4 hamstrings. Give me 4, 3, 2. You're almost there. Four lifts. Three. Two. Two. And two. Two. Two up. Stay with the twos. Curl, curl. Lift. Two more. You got it in in. Burn it out. In, in, up, up. You're gonna stay right here. But you're gonna transition. Right? The standing leg that is shaking. Yes. I know, right? And you're like, oh, we gotta do this on the other side. Now you're gonna hinge over. You can take your forearms to your chair. If that feels good. Keep a nice bend, soft bend. And that standing leg boots stamp. So I wanna keep my hips, my headlights square to the ground right here. Drop the knee, stamp it. So it's like you're stamping your heel on your ceiling. Range of motion is different for everyone. You do what feels good for you. But think about keeping constant tension on the ball. You feel the hamstring? Oh yeah. Keep tension on that ball right here. Give me four. Hold your stamp. Three. Two. Hold your stamp. Hold it up. Hamstring curl. Pull your heel towards your glute. Squeeze it. Come on. Hamstrings and glutes. Woo. For 8, 7, 6, 5. Hold it. Four, three. Hold your squeeze. Two. Hold your squeeze pulse into your standing leg. That's upstanding light twist for eight. Oh my gosh. 7, 6, 5, 4, 3, 2. And one. Nice work. Take that ball out. Oh, my balls on run. Right? We're gonna shake. We lost our balls. Okay. Woo. Keep. Keep that right leg forward. Take that left leg back. We're gonna shake it out with some lunges. Ready? So it's lunge. knee the chair, lunge. Kick back. Lunge chair. Lunge lift. Lunge chair. Lunge lift. Staying on those booties right here. But we're shaking it out. Shake it out. It feels good, right? Lift it. Lunge. Tap it. Lunge. Lift it. Four more. Right here. You got it. Nice. That's four up. That's three. Woo. Stay in it. Up. That's two. Last one. Down up. Open it up. Second position. We're going off our mats. Off our mats. Take it back. Second position. Tap it down. Stand it up. Tap it down. Stand up. Think about zipping those inner thighs together as you stand. Now, Chris is gonna keep us low impact. She's gonna stay right here. Kate and I are gonna give you toe stand so it's up, down. Heels in, out. Tap those heels. Click, click. True. Ballet right here. Click it. Inner thigh. Zip. Oh man. Eight. Come on. Seven. Woo. Six. Five. Stay with it. 4, 3, 2, 1. Hold your chair. Hold your chair, chair. Cross squat, tap, squat. Tap, squat. So it's an inner thigh. You're reaching across to tap it down. Tap it. Chris is gonna stay right here. Kate and I are gonna show you something real fancy. It's called a crisscross pop. Looks like this. Chris, cross pop. Chris cross pop. Chris cross Pop. Chris, cross heel click. So if you feel like you wanna try it, come on. It's fun. Yes. Woo. Boom. Boom. In. Inner thighs in. 10, 9, 8, 7, 6, 5, 4, 3, 2. Recover. Nice work. Woo. Wow. Take that chair. Oh my goodness. All right. Lift it up and over other side. Grab some water if you need it. Tighten your ponytail. Grab your sponge ball. This sequence is really hard for me. With the standing leg and the moving leg. Yes. And now your standing leg fatigued. Right? Cuz you just did it. You worked it. So it's challenging. That's normal. That's why we come back and we do workouts again. Right? Okay. Standing on my left leg. Right leg wraps behind. Find that curtsy. Curtsy tap. Curtsy tap down and up. Curtsy tap. You can say here, add that float. Curtsy. Float. Do you feel your obliques engaged? Yeah. On that float obliques standing core. You get a lot of standing core with bar. Give me four. Pulse high three. You got it. Two and one. Hold it high. Keep a nice bend in the standing leg. Take that ball right here. Keep that leg steady. Your arm pulse is in pulse. Down into the ball. Pulse. Pulse into that ball. You got it? Yes. Give me 8, 7, 6. Hold that ball in 4, 3, 2. Hold that arm. Hold it in here. Just lift the leg. Lift. Eight. Seven. Woo. Six. You got it with it. 4, 3, 2. Back to curtsy. Curtsy Tap. Curtsy. This is where we love those curtsies, right? You're like, if you love, I love them. Now this curie feels like a vacation, right? You have 4, 3, 2. Last one right here. You're gonna lift that leg. You're gonna bend it. Ball goes behind. Flex the foot right here. You ready for that pyramid? Ready. Eight hamstring curls. Eight lifts curl. Pull the heel to the glute for 8, 7, 6. Keep that leg lifted high. Give me three, two. Hold the squeeze lift it for 8, 7, 6, 5. You got it. Four. My obliques feel it. For two and one curl for six. Five, four. Squeeze those hamstrings. Come on. Two, one. Lift for six. 5, 4, 3, 2, 1. Lift for four, curl for four. Three, two. Lifted for four. You feel those glutes. Come on. Two. One, two in. Two up. Stay on the double in. Two. Come on. Keep that legend high. I know it burns. We're in it together team. Up two more just like it. Curl two lift. Woo. Two. Let's go. Curl. Ah. This is it. Up up. You should be screaming. Ouchie, ouchie, ouchie, ouchie, ouchie, right? Oh, oh my goodness. Yes. Turn to your chair. Turn to your chair. Keep a soft bend in that standing leg. Option to go to the forearms or stay standing. Whatever feels good for you. Headlights. Those hips are squared to the ground. Let's go. Balance stamp in stamp heel to the ceiling stamp. Need a knee stamp? Need a knee stamp in up. Glutes and hamstrings. Finish it. Keep tension on that ball. You're almost there. It's four. Stay with me. Three, we're finishing strong. Two last one. Hold it it. High hamstring curl. Pull your heel towards your glute for eight, seven. Come on this and a standing leg. Give me 4, 3, 2. Hold your squeeze pulse into your standing leg last. 8, 7, 6, 5, 4, 3, 2, and one. Don't lose your ball, but take it out. Oh. Oh. These balls are wild, right? Shake. Shake, shake. Oh my goodness. Shake it out. Shake it out. Cardio, cardio, cardio. Cardio and core. That's it. Okay. Left leg forward, right leg back. Lunge. Knee to chair, lunge lift. Lunge, chair, lunge, lift. Starting to shake it out. Getting that full range movement. This feels good, right? Oh yeah, it does. What happens is the small range muscle movements, lactic acid builds in your muscles and this shakes it out. You wanna shake it out. That's why stretching is important after these workouts. Okay, you guys? Nice. Oh yeah. Two more in up. Last one right here in and lift. We're gonna step back off our mat. We're gonna go back into our second position. Second position. Right here. Tap the floor. Tap together. Tap together. Think about pulling those inner inner thighs. And again, Chris is gonna keep it here. Low impact paint knife. We're gonna take it to toe stands. Click them. Click those heels. Look at the arms. Higher. That heart rate. Come on. Oh yeah. Come on. Seven. Woo. Go. 6, 5, 4, 3, 2. Woo. One, find your chair. Squat, tap across squat. Tap across. You can stay here or take it. Chris cross pop. Chris cross pop. Chris cross, click in. Come on. It's 8, 7, 6, 5, 4, 3, 2, and one. Chair. Chairs, go back to the other side. Awesome job. Grab some water, man. Down to the mat for core, you guys. All right. Woo. Awesome work. We're taking our sponge balls with us. Okay? For core, I'm gonna set Chris and Kate up, but I have a baby on board, so I'm gonna be modifying core. You can always follow me or follow along with Chris and Kate. Okay? Chris and Kate are gonna take the ball, sponge ball, throw pillow, whatever you have. They're gonna place it right by their sports bra. Right by their sports bra. They're gonna take their hands behind their head so their cores turn on, cross your right leg over your left, right here. They're gonna give me a two count. Crunch those up two down two up, two down two. Now because that doesn't feel awesome for me, I'm gonna take a sponge ball behind my back and I'm just gonna drop with them. So I just sit back for two up. So I'm just sitting back into the ball. This is an awesome option. Okay, two more right here. You guys down. Two. Shaking. Shaking. Right into your core, right here, up two, take it all the way back. Now we're gonna add a leg lift. So they're gonna lift their right leg high to the sky as they crunch on a single count. So it's up. We'll, we'll go two count. You guys got the singles there we go up. Just your right leg. Lift up and down up. So they're lifting their neck and shoulders to meet their leg. Yes. You feel it? Oh gosh, yeah. Don't let those hip flexors take over. Up. I can add a little lift right here. Just like this. Lift. Finish it. Four. Nice three. Awesome. Two and one. Nice work. Switch your legs. You're gonna switch. Cross your left leg over right here. Two count crunches. Starting slow up. Two down. Two up. Two down. Two. Lift two. So Lindsay, yes. If someone feels like it's too hard, you can put your hands down here. Absolutely. Because you don't wanna pull your neck. Yes. So relax your hands here if that's needed. Or just come up and do what I'm doing. Yeah, yeah. There you go. Two more right here you guys. Let's go up. Two down. Last one right here. Up two lower. You ready to add the leg lift and go to singles. Up and down. Lift and lower. Lift and lower. Woo. Finish it. You got it. 6, 5, 4. Nice. Three and two and one. Okay, you guys roll up. Meet me right here. Woo. Ooh, my goodness. Right here. Take that ball. Put it right under the small of your back bring in some arm sweeps and a boat pose to finish it right here. So I want you to sweep. You're gonna sit back, you're gonna sweep. Right Center. Sweep. Left center. Inhale. Exhale. Inhale. Exhale. Obliques right here. Open it up. Let's go for eight. Eight. You got it. Seven. We're so close to finishing this workout. Come on. Yes you can gimme four, three. Nice. Two. Last one. We're gonna go to a boat pose. So you can stay right here and you can keep the ball behind you. But I'm gonna take the ball out cause it feels more comfortable. I put it between my legs and it's a little bit of a challenge, right? I'm gonna put it right here. Hold your boat pose option, release your legs, release 'em, get 'em straight and hold. This is it. You wanna add those arms? Let's gimme 100 arms, pump 'em. 10, 9, 8, 7. Woo. 6, 5, 6, 4, 3, 2, and one. Nice work guys. Come off your ball. Take 'em all up to the side. We're actually gonna go. Let's go right up and over. Let's go. Cat cow tabletop. Find a nice tabletop, shoulders over wrist and just drop your belly. Lift your chin, chin and then tuck it. Pull the spine up towards the ceiling. Tuck the chin to the chest. Just blow through a couple of cat-cows on your own breath. Open up that core after that work. Awesome job. You guys sculpted and shred total body. We hit it all. Take one more tabletop cat cow. After that last one. Go ahead find a neutral sign, tuck your toes under and send your hips up and back down. Pedal out your heels. Press your chest towards your thigh. Settle in pushing your heels to the ground. Go ahead, float your right toes to the sky. And we're gonna pull right ankle to left wrist and set it down in half pigeon, we're gonna stretch out those outer glues. So sit up nice and tall. Keep your your hips or your shoulders over your hips. If this feels good. Now you can slowly start to walk your hands out, away from you if you want. If that feels good for you. And then slowly take it down to the forearm. But you don't ever wanna just dip into that right hip and let that hip touch the ground. Nice work. You guys does, but this feels good after that ball work, right? Oh my gosh. I love a good pigeon stretch. We could sit here all day. Seriously. This is an awesome stretch to take if you're a runner and if you're doing bar a lot. This. The ball work. Yes. Was so hard. If anybody at home feels like, well I look, I didn't look great. I didn't look great. I didn't either. Hard to pull your leg up. Yes. Yeah. Bar isn't aqui it. It takes a lot of ache. It's, it's hard. You can't just, you know, jump in and expect yourself to be a ballerina lifting to the sky. So when you're ready, walk your hands back, step back down dog. Pedal out those heels again. Other side left toes the sky, left ankle, right wrist. Pull it across, set it down half pigeon, other side. So those hips, square 'em off to the ground, set yourself up and then when you feel comfortable, you can start to walk your hands away from you and drop down. Oh, looks good. Yes. Right. This feels so good. This this outer meaty part of your glute. Got a lot of work today. Nice work. Awesome. Awesome job. All right. Walk those hands back in. Step back. One more down dog. One more down dog. And we're actually gonna drop back to our knees and we're gonna take what we call dancer stretch. I'll turn to face two. We're gonna be on our knees. Final stretch. Dancer, stretch on my knees. I'm gonna drop my right arm to the ground, lift my left arm up and over and just open up my claws. Oh, so good. Right? Gotta finish off a bar. Workout with a good dancer. Stretch. Switch it out. Arm down, other side. Big dancer. Stretch big. Oh, that feel good. Nice work. You guys set it down. That is Bar Strong, total body Sculpt and shred. Awesome. Awesome job. Nice work you guys. Thank you. Thanks so much for joining us. And check out the other bar Strong workouts on Get Healthy utv.