Time: 30 minutes
Here’s a great barre workout to get toned. There’s a good reason why football players take ballet classes. Want to find out for yourself? Get toned and in dance-worthy shape with this intermediate, full-body barre workout.
Cody’s Barre Workout to Get Toned:
Stand away from the bar in a wide second position, holding weights in your hands, with your arms extended outwards from the shoulders. Hinge your torso forward at the hips, keeping your back straight and head up. Raise and lower your torso 15 times, using your core muscles to keep your spine straight. Do 3 sets of this total.
With one hand on the bar, stand in first position then raise one leg in front of you to hip-height. Keeping your knee straight, toes pointed, and back straight, make tiny circles with your leg (your big toe should only be moving a couple of inches in each direction). Do 20 leg circles to the front, side, and behind you, then switch legs and repeat.
Hold a small weight in each hand, and extend your arms out at shoulder level for the duration of this exercise. Beginning in first position, plié and then pulse up and down in this position 20 times, making sure to keep your abs tight and butt tucked under the spine. Do 20 plié pulses in first, second, and fifth position, then repeat the sequence again.
Sit on the ground in your usual “V” position for hundreds. For dancers hundreds, instead of simply holding the “V” shape, you must actively contract and pull your legs and torso in towards each other, then extend them back out. A single full contraction and extension movement is “one”. Do a hundred.