Web WOD | Friday, May 15th, 2020

Barre | #2

Author: Hannah Jo, Gahanna/John E. Bickley YMCA

Equipment: Sturdy Chair, mat optional
Estimated Time to Complete: 30-45 minutes

This barre workout is all about those legs!

Warm-up | 20 seconds each

  • Away from “the barre” (AKA, back of chair)
  • Shake it out
  • Neck circles, left then right
  • Hip circles, left then right
  • Knee circles, left then right
  • Ankle circles, left then right
  • At the “the barre” (AKA, back of chair)
  • Front and back leg swings, left then right
  • Side-to-side leg swings, left then right
  • Calf stretch, left then right
  • Hip flexor stretch, left then right

Lunge series | 8 reps each

  • At the “the barre” (AKA, back of chair)
  • Right lunge
  • Right lunge pulses
  • Right curtsy lunge
  • Right curtsy lunge pulse
  • Right side lunge
  • Right side lunge pulse
  • Left lunge
  • Left lunge pulses
  • Left curtsy lunge
  • Left curtsy lunge pulse
  • Left side lunge
  • Left side lunge pulse

Balance series | 30 seconds each

  • At the “the barre” (AKA, back of chair)
  • Calf raise hold on the right left foot up
  • Calf raise hold on the right left foot up reach for toes and rise
  • Calf raise pulses on the right left foot up
  • Calf raise hold on the left right foot up
  • Calf raise hold on the left right foot up reach for toes and rise
  • Calf raise pulses on the left right foot up

Plie squat series | 8 reps each

  • At the “the barre” (AKA, back of chair)
  • Plie squats
  • Plie squat pulses
  • Plie squat with right heel raised
  • Plie squat pulses with right heel raised
  • Plie squat with left heel raised
  • Plie squat pulses with left heel raised
  • Plie squat with both heels raised
  • Plie squat pulses with both heels raised

Calf raise series | 8 reps each

  • At the “the barre” (AKA, back of chair)
  • Hip width
  • Hip width pulses
  • Wide stance
  • Wide stance with pulses
  • Narrow stance
  • Narrow stance with pulses

Lunge series #2 | 8 reps each

  • Away from “the barre” (AKA, back of chair)
  • Alternating forward stepping lunges
  • Hold right lunge, 8 counts
  • Right lunge pulse
  • Alternating backward stepping lunges
  • Hold left lunge, 8 counts
  • Left lunge pulse

Squat series #2 | 8 reps each

  • Away from “the barre” (AKA, back of chair)
  • Hip width
  • Hip width pulses
  • Wide stance
  • Wide stance with pulses
  • Narrow stance
  • Narrow stance with pulses
  • Optional big finisher: jump squats

 

Category: Workout of the Day