Time: 30-45 minutes
Here is an intermediate ballet barre workout that uses your prior knowledge of barre positions, increased balance, control, and muscle tone to give you a medium-intensity workout.
Intermediate Ballet Barre Workout
Stand in fifth position, place one hand on the barre and hold a small weight in your other hand. Bring one leg up & behind you in arabesque. Fondue means “to melt”, so “melt” by bending both knees and bringing your extended foot to the calf of your supporting foot. Then straighten both knees and extend your leg behind you again in arabesque. Do four sets of twenty, alternating between each side per set.
Stand in first position, facing the barre, with both hands resting lightly on top. Keeping your left foot on the ground, bend both knees slightly and bring your right foot behind your left calf in a coupé (meaning, “to cut”) position. From your coupé, spring off of your left leg, extend your right leg out and to the side, and land on the toes of your right foot, in a left-side coupé. Repeat these small leaps to the left and right hand side in two sets of fifty.
Fifth position laying leg raises:
Lay with your back on the floor and legs extended upwards, pointing your toes towards the ceiling, with your feet arranged in fifth position. In a tight, controlled manner, pulse your feet back and forth around each other, alternating fifth-position sides, as you use your abs to slowly lower your legs until they are one-inch away from the ground, and then raise them back up. Do four sets of twenty leg raises.
Lay on the floor on your left side, and bring your right knee up and into a passé position (right toes to the side of your left knee), with both knees pointed forwards. Next, extend your right leg fully with your toes to a point, make a large circle with your leg, and bring the toe back in to passé again. Repeat this sequence in four sets of twenty, alternating between each side per set. You can choose to enhance the intensity of this exercise with ankle weights.