🔥Ready, Set, Barre: Get Your Sweat on with These Amazing Moves!
Warning: May Cause You to Break a Sweat and a Smile!
Happy Wednesday!
The Breakfast Barre Ebook is still up for grabs. I've been busting my butt to make this guide available on other platforms (kindle, hardcopies), so you can access it however you want. Technology can be a real pain in the you-know-what, but I'm a freelancer, so I'm used to juggling a million things at once.
One of the best parts of this book is the barre workout guide. It's like the demos I’ve shared in previous newsletters but even more robust. You can assemble your own full-body barre series with detailed photos and explanations in no time. And if you're more of a visual learner, don't worry; I've got you covered. The guide has a link and password to animated demos that you can watch on any device with internet access.
So what are you waiting for? Get ready to sweat to the beat of your own music or favorite podcast and take your fitness routine to the next level. And hey, if barre isn't your thing, don't worry - I've got plenty of other exciting projects in the works too.
Here’s a sample workout that can be crafted from the book. Try it out now while you read this. Use 1-3lb weights or no weights, (ankle weights an option for legs/glutes) whichever feels best for you.
Before starting any exercise program, consult with your doctor. If you’re pregnant, consult your doctor and avoid certain moves like lying on your stomach or side for long periods, planks, push-ups, traditional crunches, standing twists, and high-intensity or unfamiliar activities. These are just suggestions, so always work out responsibly.
PALM PRESS BACKS Stand tall with slightly bent knees and use light weights (or no weight) to alternate pressing your palms and backs of your hands backward.
Set suggestion: 3-5x sets of :30 seconds
WIDE BICEP CURLS Stand with feet parallel, knees slightly bent, and belly pulled in. Lift and extend your arms wide, holding light dumbbells in each hand. Perform curls into your shoulders and out.
Set suggestion: 3-5x sets of 8
WIDE BICEP PULSE POPS Stand with your feet parallel, knees slightly bent, and belly pulled in. Lift and extend arms wide, holding light dumbbells in each hand. Practice small lifts up and down. Set suggestion: 3-5x sets of 8
SHOULDER PRESS SQUAT Squat with your feet turned out, belly pulled in, and booty tucked. Hold light weights and create a goal post shape with your arms. Press them up and down, keeping your shoulders down and your chest broad.
Set suggestion: 3-5x sets of 8
TRICEP SQUEEZES Stand with your feet hip-width apart, bend knees and hinge forward. Hold light weights with palms facing each other and extend your arms back. Press weights together behind you, as close as possible.
Set suggestion: 3-5x sets of 8
WIDE FLOOR TO SKY SQUATS Come into a wide squat with toes turned out. Squat down and touch the floor if possible, then stand up and raise your arms. Squeeze your booty as you lift up.
Set suggestion: 3-5x sets of :30 seconds
ELBOW-TO-KNEE SQUATS Widen feet (shoulder width), point your toes out, or stay parallel. Stick your butt back as you squat, and bring elbows to your knees. Squeeze your booty as you lift.
Set suggestion: 3-5x sets of :30 seconds
KNEE PRESS ON HEELS With your heels together and toes turned out, squat down with arms up. Lift your heels, and press your knees back and forth.
Set suggestion: 3-5x sets of :30 seconds
BOOTY KICKBACKS Come down to your forearms. Pull in belly, kick, and press one leg back—alternate legs.
Set suggestion: 3-5x sets of :30 seconds, each side
BENT LEG BOOTY LIFTS Come down to your forearms. Pull in your belly, lift your leg with a bent knee, and hold. Do tiny lifts pressing your foot to the sky—alternate legs.
Set suggestion: 3-5x sets of :30 seconds, each side
STIR THE POT Maintain a “C Curve” position with belly pulled in, lean back to engage abs, and stir dumbbell clockwise. Don’t forget counterclockwise!
Set suggestion: 3-5x sets of 8 on each side.
WEIGHTED CRUNCHES Holding light dumbbells in each hand, reach arms up as you crunch. Set suggestion: 3-5x sets of :30 second rounds
ALTERNATING PLANK KNEE TAPS Assume a high plank position with arms wider than shoulders if preferred. Engage your core and alternate tapping your knees on the mat.
Set suggestion: 3-5x sets of :30 seconds
DOWN DOG – Adho Mukha Svanasana With your hands and feet on the mat, lift your hips to form an inverted V shape—elongate arms, back, and legs. Stay still or peddle feet.
Stretches: hamstrings, calves, spine, arms, and shoulders.
BACK RELEASE Lie on your back, pull your knees to your chest, and massage your back by shifting from side to side.
Stretches: Lower and upper back
LEG EXTENSION Lie on mat, bring legs up to sky, gently pull your legs towards you. Knees can have a slight bend.
Stretches: hamstrings and calvesGREAT JOB! Let me know how it went. Grab The Breakfast Barre Ebook to build your own workouts today!
Keep on sweating, keep on smiling, and don't forget to hydrate (with something other than just coffee).