Fitness Anywhere: Barre Part 1
One of the best ways to continue to build strength over vacation is with barre exercises. If you can find a chair, bed or tree - you can do barre anywhere. Best of all - barre requires no shoes and minimal clothing...making your workout prep even easier.
This workout consists of 8 exercises in 4 combinations. You can see notes on form and videos of exercises here. The full workout is here.
The two options are for reps or time. If you don't have timer available for rest intervals, use your best guess; usually 8 - 10 breaths will be good indicator. The bonus bits are isometric (static) holds for extra burn!
HOME BARRE WORKOUT
Combo 1
Quad Pulse: 15 sec each side or x10 reps each side
Front-facing Chair: 15 sec or x10 reps
Bonus: hold chair for 15 sec & hold quad pulse for 15 sec each side
Combo 2
Left side:
Single-leg Relevé Rise: 30 sec or x15 reps
Push-up + Hamstring Curl: 30 sec or x15 reps
Right side:
Single-leg Relevé Rise: 30 sec or x15 reps
Push-up + Hamstring Curl: 30 sec or x15 reps
Bonus: hold push-up hovering above surface/barre for 20 sec
Combo 3
Kika Pulse: 15 sec or x10 reps
Janela: 15 sec or x10 reps
Rest 15 sec
Bonus: hold hips low in kika for 15 sec
Combo 4
Left side:
Hip Bumps: 30 sec or x14 reps
Curtsy lunge: 30 sec or x15 reps
Right side:
Hip Bumps: 30 sec or x14 reps
Curtsy lunge: 30 sec or x15 reps
Rest 15 sec
Bonus: hold low curtsy lunge for 20 sec
BARRE EXERCISE PHOTOS
COMBO #1 = Front-facing Chair + Quad Pulse
Targeting glutes, quads & calves
COMBO #2 = Single-leg Relevé Rise + Iso Hamstring Curl & Supported Push-ups
Targeting hamstrings, calves, glutes, shoulders & chest
COMBO #3 = Kika Pulse + Janela
Targeting inner thighs, glutes & calves
COMBO #4 = Hip Bumps + Curtsey Lunges
Targeting inner thighs, glutes & calves
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