The At-Home Barre-Inspired Workout – The Workout Girl

The At-Home Barre-Inspired Workout

If there’s one profession known for sculpting hot legs, it’s being a professional dancer.  From ballet to hip hop, a professional dancer’s legs are typically long, lean, and sexy.  Today we’re going to ‘take a beat’ (pun intended) from professional dancers and focus on ballet barre-inspired workout moves specifically targeting your legs.   If you keep up this workout regularly, you’ll likely be ready to face bikini season with confidence!

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.

Equipment:

-nada! just you!

Circuit 1 – Do 3x Through

A) The “Thigh Blaster” –  Begin by standing facing the back of a sturdy chair or a counter top.  Hold the chair back or counter top with both hands.  Lift your heels so that you are standing on the balls of your feet.  Then, lower into a squat.  Make sure your knees don’t go past your toes!  Come up slightly out of the squat, and then lower back into a full squat.  Pulse up and down nonstop 25x.

B) Repeat the “Thigh Blaster,” except instead of pulsing up and down, hold the squat position on the balls of your feet for 30 seconds.

C)  The “Back Burner” – Begin by standing facing the back of a sturdy chair or a counter top.  Hold the chair back or counter top with both hands.  Plant your right foot on the floor.  Lift your left leg behind you as high as you can.  With control, slowly lower your left leg to just above the ground.  Repeat 20x, and then switch legs and repeat 20x more.

circuit 1


Circuit 2 – Do 3x Through

D)  The “Leg Lifter” – Stand facing perpendicular to the back of a sturdy chair or counter top.  Hold the chair back or counter top with your closest hand.  Plant the leg that is closest to the chair or counter, and lift your other leg out to the side of your body and up towards the ceiling.  With control, lower  your leg to just above the ground, and then lift it again.  Repeat 15x, and then turn around and repeat with your other leg.

E) Repeat the “Leg Lifter,” except lift your leg straight out in front of you instead of out to the side.

F) The “Long Lunger” – Stand facing perpendicular to the back of a sturdy chair or counter top.  Hold the chair back or counter top with your closest hand.  Plant the leg that is closest to the chair or counter, and then step backwards with your other leg to lower into a reverse lunge.  With control, step back to starting position.  Repeat 12x.

circuit 2


Circuit 3 – Do 2x Through

G) The “Power Plie” – Stand facing perpendicular to the back of a sturdy chair or counter top.  Hold the chair back or counter top with your closest hand.   Stand with your feet wider than shoulder-width apart.  Face your toes away from your body.  Holding this position, slowly lower into a deep squat.  Don’t let your knees go past your toes!  With control, unbend your knees to come up out of the squat.  Repeat 15x.

H) The “One-Legged Lift” – Begin by standing facing the back of a sturdy chair or a counter top.  Hold the chair back or counter top with both hands.  Hinge forward at your waist until your back is flat.  Fully extend your arms in front of you, with your hands on the chair or counter. Bend right knee to a 90 degree angle, and lift your right leg behind you up to hip height, pushing  your heel up toward the ceiling.  Holding this position, pulse your right leg up and down 20x.  Switch legs and repeat 20x more.

I) The “Crazy Curtsy” – Stand facing perpendicular to the back of a sturdy chair or counter top.  Hold the chair back or counter top with your closest hand.  Stand with your feet shoulder-width apart.   Plant the leg that is farthest from the chair or counter, and cross your other foot behind it.  Holding this position, lower into a squat.  Repeat 12x, and then turn around, switch legs, and repeat 12x more.

circuit 3


Fitness Tip of the Day

Ever wonder how much you’d have to sweat to burn off the calories in junk food? Check out the surprising math by clicking here.  Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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