Time: 30 minutes
Here is a medium-intensity barre workout that you can do at home. The only materials required for this at-home barre workout are a hip-high counter top, ledge, or chair-back, and two hand weights.
This at-home barre workout will work your glutes, thighs, calves, ankles, obliques, abs, and arms. And yes, these four exercises will take you 30 minutes. If you breeze through them in ten, and you aren’t sweating, then you didn’t do them right and should try again.
An At-Home Barre Workout:
Do 2 sets of 10 for each of the following exercises.
Parallel plié pulse:
Face the barre and place both hands on the barre in front of you. With your toes pointed forward, and legs glued together, raise your heels so you are on the balls of your feet, then bend your knees until you are in a “sitting” position, sans chair. Hold for three beats, then slowly straighten your knees and lower your heels until you are standing tall on your toes again.
Rear fly and arabesque lift:
Stand in first position with your left side to the barre and hold a small weight in your right hand. Bend your knees and hinge your torso forward, keeping your back flat. Lift your left leg behind you, keeping the knee straight and toes pointed, while at the same time lifting your right arm weight up and to the side at shoulder-height. Hold for three beats, then lower the leg and arm and return to first position.
Plié port de bras:
Begin by standing in second position, and hold a weight in each hand. Bend your knees into a deep plié, so that your thighs are parallel with the floor, and hold this stance. In this deep plié, bring your arms out to each side, then bring them up over your head. Finally, return them down to your hips and straighten your legs back into second position.
Biceps curl sit up:
Sit on the floor with your knees bent, feet flat on the floor, a weight in each hand, and your back completely straight. Slowly round your back and recline backwards in a controlled motion until only your head and shoulders are off the ground, and your arms are at your sides. Then slowly roll your spine back upwards, bringing the weights up and in front of your chest as you sit back up into your original position.
Barre Workout Basics:
- An overview of the Basic Technique used in Ballet Barre workouts
- The Five Positions of Ballet, used in Barre workouts
- Barre Workout Clothes: What to Wear
- Basic Barre Class Terms and Vocabulary