Time: 20 minutes
Are you still trying to ease your poor, tired muscles back into a regular workout routine? Here is an easy barre workout that lightly hits each of your major muscle groups. After this workout you might be a little sore, but your muscles will feel stronger, leaner, and ready for more tomorrow.
Cody’s Easy Barre Workout to Energize your Muscles:
Stand with one side to the barre. With your ‘open’ leg (on the side away from the barre) draw your foot up the side of your standing leg until your big toe connects with your standing knee. This is a passé. From your passé, straighten your knee and extend your leg in front of you, then bend it and bring your foot back to the side of your standing knee. This is one passé extension. Do 10 passé extensions on each leg to the front, side, and back.
Stand in your passé position with one hand on the barre for balance. With your standing leg, raise and lower the heel to perform 10 calf raises, making sure to keep your other leg in a strong passé (side of the big toe connected to the side of your standing knee). Do 3 sets of 10 passé calf raises on each leg.
Lay with your back on the floor and knees bent at a 90 degree angle. Point your toes, and engage your muscles so that only the tip of your big toe is lightly touching the floor. From this starting position, alternate raising and lowering your legs, tapping your toes lightly on the floor each time. Your knees should stay locked in that 90 degree angle, and instead, the raising and lowering movement comes from your glutes. Do toe taps for 2 minutes.
Stand away from the bar with your feet shoulder-width apart, and hold a small weight in each hand. Extend your arms out to the side at shoulder level, then hinge your torso forward at the hips until it is parallel with the floor. Keep your arms out, back straight, and head up for the duration of this exercise. Raise and lower your torso about 45 degrees per ‘pulse’, and do 20 of these torso raises to the front. Then swivel your torso so that it is positioned over your left leg and do 10 torso raises, then repeat on the right.
Lay face-down on the floor with your arms and legs extended fully in front and behind you. In one single movement, tense and lift your legs, arms, and chest up off the floor (your back will arch slightly) so that you look like Superman (my favorite superhero!) when he’s flying. Hold this position for 10 seconds then lower yourself back to the floor. Do 10 rounds of 10 second Supermans.