Try this full body Barre conditioning workout – most exercises can be completed using a chair to suit an at home workout. For additional challenge, you could also grab yourself a loop theraband.
Fire hydrants:
Facing the barre and placing both hands for support, bend your knees. Raise one knee, placing your foot at the ankle of the supporting leg. Keeping the knee and ankle of the lifted leg in line, laterally raise your thigh to the point just before your supporting hip feels it should lift to aid in height (this will vary for each individual dependent on hip mobility). Place focus on the activation of the glute and maintaining control and activation even when lowering back down. Keep pelvis tucked under, back straight and supporting leg bent.
Repeat 10 times then pulse for 8 in top 10%.
Repeat on the other leg.
For additional challenge place theraband around the thighs just above the knees.
Doggy kicks:
Place both hands on the barre and step away until a flat back can be attained if hinging forwards at the hip. Bend the supporting leg and aim to keep the weight in the heel of the foot in order to activate the hamstring. Bending the lifted leg to create a 90° angle at the knee, squeeze the glute and raise the foot towards the sky until the knee is in line with the hips. Focus on drawing the naval toward the spine and maintaining a flat back. If your back starts to arch, don’t bring your foot as high, or likewise step closer toward the barre and begin the exercise with your body on an incline to the barre rather than horizontal to the floor.
Repeat 10 times then pulse for 8 in top 10%. Repeat on other leg.
For additional challenge place theraband around the thighs just above the knees.
Knee raises:
Stood with back to the barre (hands placed behind for support if needed), extend one foot out infront. Proceed to lift the leg bending at the knee, until it reaches 90 degrees. Lower to straighten.
Repeat 8 times, pulse for 8. Repeat on other leg.
This exercise can be completed with a theraband around the top of the lifted leg for additional challenge.
Lunge with lateral shoulder abduction:
Wrapping your full band around the barre, lunge with the leg farthest from the barre bent. Hold one end of the band with the hand closest to the barre and place on your hip. Grabbing the other end with your working arm, maintaining the lunge, extend your arm out laterally, and then release with resistance toward the barre until in line with your shoulder. Keep a slight bend in the arm; don’t lock the elbow.
Repeat 10 times with 8 pulses in top 10%.
Russian twists:
Keep the band wrapped around the barre. Sit on the floor facing the barre with knees up, back straight and hinging back to activate the core. Holding an end of the band in each hand, pull elbows into the ribs to create tension. Pull your left elbow toward the floor while twisting your shoulders to the left side. Return to centre and repeat to the right. Ensure there is tension in the band at all times.
Repeat 10 times (5 each side). Pulse for 8 on the left. Repeat to the right.
Lateral squat leg lift:
Starting with feet in parallel, step the right foot away from the centre of the body into a squat, hinging forwards at the hips, but maintaining a flat back. Repeat another two times increasing the distance of the foot from the centre of the body with each step. After the third step, push through the right foot to stand with the right leg extended to the side before closing back to parallel to restart. Maintain a neutral spine, hinge at the hips and push pelvis back to activate the glutes and hamstrings. Hold the extension for 1-2 seconds before closing to activate the adductor and glute.
Repeat 8 times, pulse for 8 on final leg extension. Repeat on the left.
This exercise can be carried out with both hands on the barre, one hand on the barre, or both hands on the hips. Likewise, for increased challenge, place a theraband around the ankles.
Press up variation:
Placing both hands on the barre, step feet away until body is at an incline. The further the feet are from the barre, the more challenging the exercise – ensure you maintain a straight line from head to toes.
Bend the elbows to lower chest toward the barre, push to extend arms. Repeat 3 times.
Bend for 3, push up for 1. Repeat 3 times.
Bend for 1, push up for 3. Repeat 3 times.
Rest, Repeat 1-2 times.
2 minute wall Pilates ab workout to finish:
30 seconds ab crunches
Lay on back bum toward the wall. Feet on the wall with knees bent at 90 degree angles, shins parallel to the ceiling. Hands to side of head, lift head and shoulders off the floor pulling belly button toward the floor. Lower. Repeat.
30 seconds heel tap crunches
Repeat as above but bring one foot off the wall, pulling knee toward chest tapping with the same hand.
30 seconds side plank hip dips
Stood with forearm against the wall with feet stood at a distance from the wall that you feel comfortable with, drop the hips toward the wall before using the obliques to return to that straight side plank position. Repeat. Change sides and repeat on the other side.
Let us know how you get on trying this workout and join Caitlin on Tuesdays at 6.15pm for Barre Fit!
Blog by Caitlin Nicholls – Level 2 Fitness Instructor