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Quick Barre Work-out
Thursday, 17 May 2012 19:02

Move Missoula has some amazing Barre classes, and it's one of the few workouts I've attempted since a back-injury that I adore vs feeling like it just makes my back funky.

I found this article on Prevention.com. You can check out the whole article by Jenna Bergen {Here}. I've cherry picked the gist...

With Barre, or a lot of these Small Muscle systmes, the trick is to do as many reps as possible, with little rest. I aim for 25 reps of each move, working up to 40. But I also love Tracy Anderson Work-outs, and that's what she says to do, and I want abs like Kate Hudson, so I keep aiming.

1. Carousel Horse
Targets: Thighs, butt, arms, back
Stand facing barre, feet parallel and hip-distance apart. Step back with left leg, bending right knee about 90 degrees and keeping it over ankle, and lift arms overhead. Pressing feet into floor, bend left knee toward floor and lower hips a few inches. This is your starting position (A). Open arms out to sides while straightening legs, keeping left heel lifted (B). Return to start. Do 30 reps. Switch legs and repeat. Make it easier: Rest hands lightly on barre throughout the move.


ballet-carousel-horse-01ballet-carousel-horse-B

2. Athletic First-Position Biceps Curl
Targets: Thighs, core front of arms
Holding dumbbells with palms up, stand with heels together, toes pointing out slightly. Lift heels about 1 inch off floor and press together. This is your starting position. Bend knees slightly as you curl weights toward shoulders. Return to start. Do 30 reps.


ballet-athletic-curl-1_0ballet-athletic-curl-2_0

 3. Dancer's Twist
Targets: Thighs, waist, shoulders, back
Holding weights, stand with feet wider than shoulder-distance apart, toes turned out slightly. Bend knees about 90 degrees and lift arms overhead. This is your starting position. Straighten legs to stand, slowly twisting to right as you lower arms to chest height. Return to start and repeat twist on opposite side. That's 1 rep. Do 20 reps.

 

 

4. Triceps Lifts In Crescent Lunge
Targets: Legs, butt, arms, back
Holding dumbbells with arms at sides, step left foot back, bending right knee and hinging torso forward. Bend elbows about 90 degrees, lowering left knee toward floor. Return to start, squeezing triceps to straighten arms. Do 30 reps. Switch legs and repeat.

ballet-triceps-lifts-1



5. Oblique Twist
Targets: Waist, core, shoulders, back
Sit on floor with knees bent, feet flat, ball behind lower back. Holding dumbbells, elbows bent slightly, lean back into ball. Slowly twist to right. Rotate to center and then twist to left. That's 1 rep. Do 20 reps.
 

Comments  

 
0 #2 Helaine 2012-07-23 00:33
Love this!
Loving your blog and products too:)
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+1 #1 NANCY SOPER 2012-05-23 01:11
great workout- thank you for the idea
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