Barre #3

Gabby Author

04/14/2020 Added

43 Plays

Description

This unique class uses the barre(or chair) and is designed to challenge muscles you didn’t know you had. Think lots of tiny repetitions that create a more beautiful you in 45 minutes!

Searchable Transcript

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[00:00:04.450]Hi everybody, so today, we are going to go ahead
[00:00:08.750]and get started, for barre today.
[00:00:12.050]So the only thing you're gonna need is water,
[00:00:15.850]a towel if you need it or want it.
[00:00:18.640]A resistance band, some dumbbells if you have it,
[00:00:23.400]if you don't, don't worry about it.
[00:00:25.530]But we're just gonna go ahead and get warmed up
[00:00:27.810]and get started, so let's do it.
[00:00:31.260]Okay, let's march it out.
[00:00:35.960]Getting warmed up, take it out and in.
[00:00:39.460]Out and in.
[00:00:44.760]You can even tap, and tap,
[00:00:51.120]taking those and march it out.
[00:00:56.279]Out, and out.
[00:01:00.010]Out and out.
[00:01:08.370]Add an arm.
[00:01:11.210]Right and left.
[00:01:17.130]You wanna make sure that we're stretching
[00:01:18.560]our entire body today before we get started.
[00:01:23.490]Right and left, overhead.
[00:01:26.156]Reach and reach.
[00:01:39.875]Reach, reach.
[00:01:42.752]Reach, reach.
[00:01:49.982]Give me three.
[00:01:51.838]Two,
[00:01:53.512]and one.
[00:01:54.861]Tap, tap, tap, front.
[00:01:59.542]Slow it down, only taking your toes out.
[00:02:12.058]Give me three,
[00:02:14.236]two,
[00:02:15.959]and one, right here, take it back.
[00:02:24.741]Thirteen lunges back.
[00:02:36.461]Give me three,
[00:02:38.509]two and one.
[00:02:41.467]Center take it back, cross the other foot.
[00:03:00.598]Give me three,
[00:03:02.850]two, meet me center, take it one, two, three.
[00:03:13.520]Right and left.
[00:03:19.748]Give me three, two,
[00:03:23.161]and one, tap, tap.
[00:03:30.760]You can even pull those arms,
[00:03:32.914]four and back.
[00:03:36.441]Reach it out, pull it in.
[00:03:50.390]Arms out and in.
[00:03:55.350]All right, get ready to work.
[00:04:04.612]All right when you're ready.
[00:04:09.521]Let's grab your dumbbells if you have it,
[00:04:12.576]bicep curl, hands by your side, take it up
[00:04:13.570]and out, feet shoulder width apart.
[00:04:20.497]Give me three,
[00:04:22.757]two,
[00:04:24.529]and one.
[00:04:25.362]Bring it squat.
[00:04:32.818]Shoulder width apart, here we go.
[00:04:37.440]You can also stay,
[00:04:40.760]standing in bicep curl.
[00:04:45.968]Down and up.
[00:04:52.380]Give me five.
[00:04:54.820]Four,
[00:04:56.680]three,
[00:04:58.728]two,
[00:05:00.407]and one.
[00:05:01.700]Bring those hands up into a frontal raise.
[00:05:05.720]Here we go, over and under.
[00:05:08.710]Over and under.
[00:05:16.526]Take it over.
[00:05:18.800]And under.
[00:05:21.390]Let's speed it up
[00:05:22.490]and when you go here, right, left.
[00:05:32.910]Who's ready?
[00:05:33.743]Give me ten sets, speed it up.
[00:05:37.633]Rock it top and bottom.
[00:05:39.470]Right here.
[00:05:46.974]10,
[00:05:47.885]nine, eight,
[00:05:49.868]seven, six,
[00:05:51.730]five, four, three,
[00:05:54.250]two and one.
[00:05:57.500]Meet it here.
[00:05:58.820]Back, three,
[00:06:02.920]two,
[00:06:04.643]and one.
[00:06:05.500]Left side,
[00:06:07.240]here we go, take it over.
[00:06:14.119]Frontal raise, up and over.
[00:06:20.610]You got it.
[00:06:22.070]I know you have it in you,
[00:06:24.420]let's do it, speed it up.
[00:06:31.609]Feel that burn.
[00:06:36.360]Give me 10,
[00:06:37.800]nine, eight,
[00:06:40.030]seven, six,
[00:06:41.790]five, four, three,
[00:06:44.744]two and one.
[00:06:46.340]Bring it forward.
[00:06:50.330]Give me three.
[00:06:52.692]Two,
[00:06:54.708]last one, bring it here.
[00:06:56.967]Cross, cross,
[00:06:59.048]cross, cross.
[00:07:04.268]Right here.
[00:07:09.925]Give me cross,
[00:07:11.306]criss cross.
[00:07:16.150]Pull and forward
[00:07:18.068]pull it back, forward.
[00:07:20.920]Alternate over and under,
[00:07:24.490]right here.
[00:07:31.234]Upper body.
[00:07:33.120]Get in that work.
[00:07:36.891]Give me 10.
[00:07:39.266]Nine,
[00:07:41.200]eight,
[00:07:43.134]seven,
[00:07:45.117]six,
[00:07:46.125]five,
[00:07:47.035]four, three
[00:07:48.960]two and one.
[00:07:51.183]Meet me here.
[00:07:54.830]Ready here we go, take it out.
[00:07:57.640]Circle those arms.
[00:08:04.500]Tiny arm circles.
[00:08:06.020]Give me three, two
[00:08:08.350]one here we go.
[00:08:09.889]Flip the palm up.
[00:08:11.433]Curl out
[00:08:13.156]in, out, in.
[00:08:22.259]Curl it in that T.
[00:08:30.873]You can even spread those legs out,
[00:08:32.775]take it in.
[00:08:34.368]Throw it out.
[00:08:36.644]Toes out and in.
[00:08:38.519]You got it.
[00:08:43.411]Get comfortable, be uncomfortable in this position.
[00:08:47.986]Give me strong.
[00:08:49.888]You can do this.
[00:08:59.770]Shoulders back.
[00:09:02.436]Squeezing that shoulder blade.
[00:09:06.061]Give me five.
[00:09:08.418]Four
[00:09:10.384]three, two, one.
[00:09:13.456]Arm circles.
[00:09:16.240]10,
[00:09:17.118]nine,
[00:09:18.077]eight,
[00:09:18.954]seven, six, five,
[00:09:22.189]four, three,
[00:09:23.993]two and one.
[00:09:26.420]Shimmy those out.
[00:09:31.580]Give me hammer curl.
[00:09:34.330]Dumbbells or thumbs,
[00:09:38.218]towards those shoulders.
[00:09:44.736]Bring it back,
[00:09:46.052]forward and back.
[00:09:55.453]Once your body is still,
[00:09:56.900]I know it's hard to not kind of groove,
[00:10:00.210]you can really feel those biceps,
[00:10:04.696]being engaged.
[00:10:08.140]We're really burning our upper body right now.
[00:10:12.810]All right, here we go.
[00:10:15.060]Bring it up into a goal post.
[00:10:18.280]Two, one,
[00:10:19.878]so both hands by hips.
[00:10:21.560]Bring it up, elbows into this goal post position here.
[00:10:26.850]So elbows should be out,
[00:10:29.860]go ahead take it out and in.
[00:10:35.532]Open and close, that door.
[00:10:45.320]Shoulders are burning.
[00:10:57.443]I know this is tough, but it's why you're here today.
[00:11:02.390]Getting stronger, make every minute count.
[00:11:07.098]Give me 10,
[00:11:08.434]nine,
[00:11:09.572]eight,
[00:11:10.742]seven, six,
[00:11:12.985]five, four,
[00:11:14.936]three two one.
[00:11:16.626]Out and push,
[00:11:18.971]up
[00:11:21.134]Shoulder press.
[00:11:24.320]Deep into that T, push it up.
[00:11:30.694]Keep that left arm strong.
[00:11:36.513]Keep it up.
[00:11:39.569]Give me five,
[00:11:41.389]four, three
[00:11:43.746]two and one bring it down.
[00:11:47.208]Alternate that arm.
[00:11:49.290]Here we go.
[00:11:56.197]You can do this, 20 seconds.
[00:12:06.323]Push it up.
[00:12:12.800]So you're right here.
[00:12:16.120]Give me three,
[00:12:17.670]two,
[00:12:20.071]and one, slow it down.
[00:12:26.908]Slow it down and up,
[00:12:29.580]lower and lift,
[00:12:31.979]lower, lift,
[00:12:34.107]slow movements right here.
[00:12:40.597]Together, bring it back together.
[00:12:46.910]Make sure you're breathing,
[00:12:48.550]in and out, give me three,
[00:12:52.628]two and one.
[00:12:57.699]Breathe out,
[00:12:58.532]let's shimmy,
[00:13:00.287]let's shimmy it out.
[00:13:02.230]Get ready
[00:13:03.063]we're getting to work legs.
[00:13:05.280]You did awesome with the upper body.
[00:13:08.351]Let's keep it going, get on your mat,
[00:13:10.640]get on your floor.
[00:13:13.000]Plank position, start on your forearms,
[00:13:16.813]toes out,
[00:13:19.310]elbows, arms out,
[00:13:21.325]engaging that core, tuck those hips in.
[00:13:30.426]Hold this for 10.
[00:13:37.112]Elbows underneath.
[00:13:38.999]Three, two, one,
[00:13:41.743]lift that right,
[00:13:44.457]toe, up.
[00:13:49.126]Lift, lift, or hold it up in the air.
[00:13:54.570]You can do this.
[00:13:58.147]10 seconds, stay with me.
[00:14:02.534]Five,
[00:14:03.750]four, three, two,
[00:14:06.377]one.
[00:14:07.710]Other foot, here we go,
[00:14:09.501]lift, lift, lift.
[00:14:13.760]We're in our plank here,
[00:14:16.837]or just hold that foot up above your mat,
[00:14:22.164]keep breathing.
[00:14:25.530]At any point in time you can drop to your knees and hold.
[00:14:29.370]But I know you're stronger than you think.
[00:14:32.005]Five, four,
[00:14:34.160]three, two, and one.
[00:14:38.178]Stretch it right here,
[00:14:40.357]All right back into it.
[00:14:44.290]Right here, what you're gonna do
[00:14:45.448]is you're gonna hold your plank.
[00:14:47.430]And you're going to lean forward,
[00:14:51.621]and back, just by moving those toes.
[00:14:57.839]Four,
[00:14:58.805]and back.
[00:15:04.827]Forward and back, engaging the upper body,
[00:15:07.861]engaging in those abs, you can do this.
[00:15:19.047]Give me 10,
[00:15:20.194]nine,
[00:15:21.115]eight,
[00:15:22.081]seven,
[00:15:23.440]six,
[00:15:24.273]five, four
[00:15:25.869]three, two,
[00:15:27.590]one, tuck those hips.
[00:15:30.110]Pelvis tuck,
[00:15:31.107]tuck, tuck, tuck, tuck,
[00:15:34.650]give me five,
[00:15:36.240]four, three
[00:15:37.793]two, one.
[00:15:41.953]Lay your body on that mat.
[00:15:44.473]Stretch those arms out.
[00:15:52.262]Bend those hands, child's pose stretch.
[00:16:05.649]Breathe out.
[00:16:09.513]How are you guys feeling?
[00:16:11.022]Hopefully you're feeling good,
[00:16:11.855]I know I am, really feeling that section.
[00:16:15.830]Okay, go ahead, take your chair,
[00:16:19.650]or whatever you're gonna be balancing on today beside you.
[00:16:24.274]And you're gonna hold that for your balances
[00:16:25.750]as if this were a bar.
[00:16:27.510]Go ahead, we're gonna go right into our lower body sequence
[00:16:30.430]right here, take that left foot and leg out.
[00:16:35.654]Leg lift.
[00:16:43.573]Lift it high, as high as you can go today,
[00:16:47.780]this is also your workout.
[00:16:50.870]What can you do that you didn't last time?
[00:16:56.090]Down, and up.
[00:16:59.773]Feel it in those hips, you got it.
[00:17:03.108]Up and down.
[00:17:13.794]Give me three,
[00:17:15.162]two and one.
[00:17:16.928]Take it side.
[00:17:22.935]Flexing that foot, taking it out.
[00:17:27.524]Slight bend in that right knee.
[00:17:37.772]Make this workout about you, for you.
[00:17:43.598]What did you come in here wanting to accomplish today?
[00:17:48.890]Give me three,
[00:17:51.144]two and one.
[00:17:53.106]Out, out.
[00:17:56.185]Down and up.
[00:17:58.030]You can tap that front big toe on that floor,
[00:18:04.120]take it out, engaging in that lower body right here.
[00:18:14.146]You got it.
[00:18:22.194]15.
[00:18:24.670]Don't forget to breathe, relax that upper body.
[00:18:30.850]Give me five,
[00:18:32.160]four, three,
[00:18:33.460]two, and one.
[00:18:35.430]Bring it back, right leg up.
[00:18:38.890]Leg lift, point those toes.
[00:18:43.650]Down and up.
[00:18:48.160]Keeping that chest open.
[00:18:51.773]Nice and strong, shoulders out.
[00:19:00.640]Feel that quad engaged, you got it.
[00:19:06.130]Down and up,
[00:19:07.850]give me three,
[00:19:09.120]two and one.
[00:19:10.840]We're going to take it out.
[00:19:15.980]Flex that foot,
[00:19:19.215]You can take that arm here,
[00:19:20.190]here, or here, or on that hip.
[00:19:31.452]Hopefully you're having a good day today.
[00:19:36.310]Give me three,
[00:19:37.880]two one and back.
[00:19:41.278]You can take that right leg back
[00:19:45.490]or tap and back.
[00:19:51.660]You got it.
[00:19:54.937]You got this, I know you have it in you,
[00:19:57.500]feel that burn.
[00:20:01.800]Work through it.
[00:20:04.450]Three, two and one.
[00:20:07.510]Center, here we go.
[00:20:10.483]V, those feet, those heels together,
[00:20:16.460]while you're here, down and up.
[00:20:21.863]Keeping those feet on the floor.
[00:20:28.066]You can tell the difference from being in this heel V,
[00:20:32.960]from here.
[00:20:38.061]Down
[00:20:41.756]these small movements here, take it out.
[00:20:45.643]Knees out and in.
[00:20:47.810]Tuck those hips.
[00:20:50.900]It's hard to not dance right here,
[00:20:55.380]you got it.
[00:20:56.920]Maybe give me your best dance move.
[00:21:00.310]Right here, give me three.
[00:21:03.625]Two, and one.
[00:21:06.357]Here we go.
[00:21:07.625]Take it one, two, up for two.
[00:21:11.474]Down for two.
[00:21:13.149]Give me up for two.
[00:21:15.111]And lift those heels not up, down for two.
[00:21:19.156]Up for two,
[00:21:20.907]lift those heels, put them up, down.
[00:21:26.600]Give me three,
[00:21:29.090]two,
[00:21:30.850]and pulse right here.
[00:21:35.159]Keep that lower body down.
[00:21:37.240]Sit it down and push, it out.
[00:21:40.683]Push those heels.
[00:21:45.860]You got it.
[00:21:54.297]Three,
[00:21:55.293]two.
[00:21:57.089]Three, two and one.
[00:22:01.179]Right here.
[00:22:02.462]Push it back.
[00:22:07.005]Knees back, you can hold your hands on heart
[00:22:10.120]center.
[00:22:16.240]Flex those knees out.
[00:22:17.600]Out, out.
[00:22:28.417]Push those knees out, give me three.
[00:22:32.290]Two and one.
[00:22:38.235]Right here,
[00:22:39.387]you're gonna have that right leg and knee
[00:22:44.120]lift that left foot heel up.
[00:22:48.050]Bring that right one behind.
[00:22:49.980]Down up.
[00:22:52.050]So kind of like a calf raise.
[00:23:01.581]Looking good.
[00:23:03.664]You got it.
[00:23:17.836]Three, two and one.
[00:23:21.911]Switch feet here,
[00:23:23.602]out, behind.
[00:23:25.476]Down up,
[00:23:27.350]down up.
[00:23:33.010]Calf raise up, toes up, heels down, up.
[00:23:42.110]You got it.
[00:23:52.736]Give me three.
[00:23:54.819]Two,
[00:23:56.826]and one.
[00:23:58.400]Take it down.
[00:24:01.340]Feet and heels together, squat.
[00:24:04.480]Sit that seat down.
[00:24:08.580]You got it.
[00:24:13.680]Down, up.
[00:24:15.950]There's a difference between putting those knees together
[00:24:19.390]and shoulder width.
[00:24:20.628]If this is hurting at all,
[00:24:23.350]your knees you can take those feet out
[00:24:27.269]and do a traditional squat this way too.
[00:24:32.114]Or point those toes out,
[00:24:34.190]whatever feels best for you.
[00:24:37.396]10 seconds, right here.
[00:24:44.240]Down, up
[00:24:46.630]sit that seat back.
[00:24:52.590]I know this might feel rough today
[00:24:57.170]but you can do this.
[00:24:58.400]I know you have it in you.
[00:25:00.021]Down, up.
[00:25:03.507]Give me three,
[00:25:05.243]two,
[00:25:06.076]last one, hold it here.
[00:25:10.130]For 10, sit it lower.
[00:25:15.763]Is there something behind you?
[00:25:19.510]Let your quad feel it.
[00:25:22.207]I want you to walk out of here,
[00:25:23.780]know you did all that you could.
[00:25:27.990]Feeling proud, feeling accomplished.
[00:25:32.460]Three,
[00:25:33.919]two and one.
[00:25:35.882]Step it out.
[00:25:37.100]We're gonna go here,
[00:25:40.640]side,
[00:25:42.580]center, squat,
[00:25:44.660]side, lunge.
[00:25:47.040]Center, squat,
[00:25:48.410]side, lunge.
[00:26:02.280]Center squat down.
[00:26:05.147]Side lunge.
[00:26:12.537]Give me 10.
[00:26:14.831]Nine,
[00:26:16.914]eight
[00:26:19.042]seven,
[00:26:21.050]six,
[00:26:23.359]five,
[00:26:25.623]four,
[00:26:27.464]three,
[00:26:29.547]two,
[00:26:31.826]last one.
[00:26:35.539]How does that feel?
[00:26:36.807]I know your quads are probably burning.
[00:26:39.056]All right take the chair,
[00:26:41.033]or whatever is holding you,
[00:26:43.569]here, we're gonna take that left knee,
[00:26:47.625]out and kinda like
[00:26:51.009]how do I spin this?
[00:26:52.338]So, go out kind of bend that
[00:26:55.220]left knee, push it behind you,
[00:26:58.450]but you want to push, up.
[00:27:08.457]Up,
[00:27:16.924]three,
[00:27:18.011]two, one.
[00:27:20.184]Back down.
[00:27:21.709]Take it out, bend that knee,
[00:27:23.906]Go like this.
[00:27:26.593]Take it around, kind of push it up.
[00:27:30.698]Keep that foot flex.
[00:27:32.509]Kind of hinging your body forward.
[00:27:35.513]Up, for 10,
[00:27:38.139]nine,
[00:27:38.972]eight,
[00:27:39.805]seven,
[00:27:40.638]six,
[00:27:41.520]five,
[00:27:42.395]four, three,
[00:27:43.678]two,
[00:27:45.429]one.
[00:27:46.273]Meet those feet together.
[00:27:49.132]All right.
[00:27:51.550]Go ahead, take your mat.
[00:27:55.720]So,
[00:27:58.440]put those legs out.
[00:27:59.840]Put this top leg up.
[00:28:04.461]We're going to flex that left leg underneath.
[00:28:08.325]The one on the mat, and reach,
[00:28:11.147]pulse it up.
[00:28:12.898]You can stand this way,
[00:28:14.550]or you can go down.
[00:28:18.637]Get it up in the air.
[00:28:22.428]You're almost done you guys.
[00:28:27.107]Flex that foot, up.
[00:28:29.240]Pulse working that inner thigh.
[00:28:35.392]Feel the burn and work through it.
[00:28:37.400]This is how we change and define our muscles.
[00:28:41.760]You got it.
[00:28:45.656]15, you got it.
[00:28:51.048]Sometimes words do not come out.
[00:28:54.835]Five,
[00:28:55.761]four,
[00:28:56.594]three,
[00:28:57.427]two and one.
[00:28:59.497]Drop it down.
[00:29:00.330]Meet me here.
[00:29:02.840]And raise.
[00:29:07.385]For 10,
[00:29:08.490]nine,
[00:29:09.323]eight,
[00:29:10.165]seven,
[00:29:11.091]six,
[00:29:12.066]five,
[00:29:13.170]four,
[00:29:14.003]three,
[00:29:14.836]two and one.
[00:29:18.617]Okay take it here.
[00:29:21.754]Open and close.
[00:29:24.350]Clam it out.
[00:29:30.290]You can have your arms here.
[00:29:34.350]Keep those heels together and those feet.
[00:29:40.073]Up down up.
[00:29:43.590]Feel that outer glute.
[00:29:47.970]Work it.
[00:29:49.830]Open close,
[00:29:50.670]so you're pretty much clenching out, in.
[00:29:58.020]Three, two
[00:29:59.919]and one.
[00:30:03.593]Out, in.
[00:30:09.252]Out, in.
[00:30:10.740]Five,
[00:30:12.760]four,
[00:30:14.370]three,
[00:30:16.401]two and one.
[00:30:21.976]Forward and back.
[00:30:31.046]If you have your resistance band
[00:30:32.964]you can use that also.
[00:30:35.532]Three,
[00:30:36.410]two and one.
[00:30:40.051]Out and in.
[00:30:44.602]Push.
[00:30:54.680]Three, two and one.
[00:30:57.427]Sit all the way up.
[00:30:58.939]So like criss cross out to the side.
[00:31:03.020]Foots gonna be in towards you.
[00:31:04.050]Take your left knee out.
[00:31:06.210]Right one back.
[00:31:08.290]Lift, lift, lift.
[00:31:12.380]Slightly off the ground.
[00:31:17.603]That little movement here.
[00:31:20.968]Do this for you, you deserve this workout.
[00:31:28.756]Give me five,
[00:31:30.054]four, three, two and one.
[00:31:35.050]Stretch that right glute out.
[00:31:40.990]All right, here we go, other side.
[00:31:44.080]Take that left foot over,
[00:31:49.920]three, two, and one.
[00:31:52.950]Here we go.
[00:31:55.130]Above the ground.
[00:32:00.552]You can be on your forearm
[00:32:02.360]or go all the way down.
[00:32:04.054]Whatever's most comfortable for you.
[00:32:09.940]Lift, lift.
[00:32:18.784]You got it.
[00:32:19.901]Up, up.
[00:32:29.380]Give me five,
[00:32:30.783]four, three, two
[00:32:33.409]and one.
[00:32:34.753]Feet together, up, up.
[00:32:46.071]Working those obliques.
[00:32:48.697]Three, two and one.
[00:32:51.323]Back down.
[00:32:52.681]Kick.
[00:32:54.523]Flex that foot.
[00:33:00.499]Push it back.
[00:33:05.450]10,
[00:33:06.356]nine, eight
[00:33:08.318]seven, six,
[00:33:10.295]five, four,
[00:33:12.347]three, two and one.
[00:33:15.270]Knees together.
[00:33:17.298]Open shut.
[00:33:18.928]That's when you can use your resistance band.
[00:33:21.474]Over those knees.
[00:33:24.779]Really engage in that lower body here.
[00:33:27.269]Squeeze.
[00:33:28.401]Keep those feet together.
[00:33:33.186]Down, up.
[00:33:39.419]Three,
[00:33:41.104]two.
[00:33:42.885]And one.
[00:33:44.319]Here we go.
[00:33:46.794]Give me 10
[00:33:48.930]nine,
[00:33:50.100]eight,
[00:33:51.020]seven, six
[00:33:52.982]five, four,
[00:33:54.960]three, two and one.
[00:33:58.024]Go ahead and lean back up.
[00:34:04.137]I like think of this as, we're gonna take a portrait
[00:34:10.807]of like athletics.
[00:34:12.760]If your body can bend this way,
[00:34:13.730]if it can't, just don't worry about it.
[00:34:16.920]Take a sip of water, reach your hand a little bit over.
[00:34:20.250]We're going to lift, this left foot
[00:34:26.217]up in the air.
[00:34:28.120]Slight movement.
[00:34:29.010]It's not gonna go that high, you got it.
[00:34:39.197]Like hello glutes, I feel it.
[00:34:45.567]You got it.
[00:34:49.280]Make it count right here.
[00:34:55.241]10,
[00:34:56.074]nine,
[00:34:56.916]eight,
[00:34:57.882]seven,
[00:34:58.803]six,
[00:34:59.709]five,
[00:35:00.584]four,
[00:35:01.595]three,
[00:35:02.591]two and one.
[00:35:06.048]Bring it forward, stretch that glute out.
[00:35:10.320]Shimmy, shimmy, shimmy.
[00:35:18.140]Go ahead ,take your mat,
[00:35:25.167]feet planted on that mat or that floor.
[00:35:32.220]Reach forward and back,
[00:35:33.910]here one vertebrae at a time.
[00:35:37.180]Inch those heels back, right here.
[00:35:44.140]Bicycle it up, so
[00:35:46.980]elbows to knees,
[00:35:48.987]almost as if you were passing something slow.
[00:35:52.761]Pushing it out.
[00:35:57.833]20 of these.
[00:36:03.330]Eight
[00:36:04.163]nine
[00:36:04.996]10, 11,
[00:36:05.829]12, 13, 14, 15, 16, 17,
[00:36:10.808]18, 19, 20.
[00:36:12.230]When you get there,
[00:36:15.324]so we're gonna do some V ups.
[00:36:17.301]So if you have something to grab on,
[00:36:20.078]a couch or anything behind you.
[00:36:23.776]So a V up is slightly getting that V formation here.
[00:36:29.104]Okay?
[00:36:30.523]If you're like, oh no, it's not gonna work.
[00:36:33.526]Go ahead and take your hands down
[00:36:36.032]and just leg lift and go back down.
[00:36:41.209]Or you can use the core
[00:36:44.559]and just lift both legs.
[00:36:47.547]All right here we go.
[00:36:50.007]Give me 30 seconds.
[00:36:52.392]Three, two and one.
[00:37:02.172]You can do this.
[00:37:12.073]Again you can use that option to also reach ,
[00:37:15.333]for one foot at a time.
[00:37:17.069]Push it back down, right
[00:37:21.476]and left.
[00:37:25.733]Give me three,
[00:37:28.193]two,
[00:37:30.592]and one.
[00:37:32.479]Here we go.
[00:37:36.690]Hands underneath that feet.
[00:37:39.250]Toes up.
[00:37:40.810]Bring them down, up.
[00:37:50.138]Don't forget to breathe.
[00:38:03.571]Three,
[00:38:05.321]two,
[00:38:07.268]and one.
[00:38:08.853]Bring those knees up, right here.
[00:38:13.393]Push, as hard as you can on those quads, on those thighs.
[00:38:18.483]Push right here, engaging that core.
[00:38:22.860]All I want is to lift those shoulders up.
[00:38:27.131]10 seconds,
[00:38:28.384]you'll feel it.
[00:38:30.581]If you don't,
[00:38:33.224]push a little harder.
[00:38:35.547]Raise those shoulders higher,
[00:38:38.051]three, two and one.
[00:38:42.815]Okay here you go.
[00:38:48.135]Frontage
[00:38:49.465]so you're gonna go,
[00:38:51.182]in,
[00:38:53.118]out
[00:38:55.189]in
[00:38:57.377]and out.
[00:39:13.488]Breathe,
[00:39:15.609]two.
[00:39:17.158]And one.
[00:39:18.218]Traditional crunch.
[00:39:19.582]Up,
[00:39:20.643]down.
[00:39:26.249]A little bit faster, coming down.
[00:39:29.801]Elbows out of the way.
[00:39:34.784]10,
[00:39:35.617]nine,
[00:39:36.450]eight,
[00:39:37.283]seven,
[00:39:38.116]six,
[00:39:38.949]five,
[00:39:39.952]four,
[00:39:41.046]three,
[00:39:42.174]two,
[00:39:43.656]one.
[00:39:44.565]Lay down, right here.
[00:39:47.440]Reach all the way up, back down.
[00:39:59.840]If it's too much to go all the way back down,
[00:40:02.760]and reaching up, stay in that crunch.
[00:40:06.938]Workout of your choosing.
[00:40:15.541]Three,
[00:40:16.551]two and one.
[00:40:20.355]Right here, lift those legs.
[00:40:22.342]Knees up,
[00:40:23.352]grab a dumbbell if you have it.
[00:40:26.567]Side, side.
[00:40:35.482]Keep it going.
[00:40:38.874]Don't let yourself fall.
[00:40:41.803]The last thing you have to do today is abs.
[00:40:48.327]You're almost done.
[00:40:50.768]15 seconds.
[00:41:00.575]Five, four,
[00:41:02.982]three, two
[00:41:05.205]and one.
[00:41:06.046]Put down the dumbbells,
[00:41:07.932]or a pillow or anything you have,
[00:41:10.339]between those feet.
[00:41:13.804]Right here, reach out.
[00:41:15.514]In.
[00:41:19.907]20 seconds.
[00:41:22.433]Give me all you got.
[00:41:23.662]It's the last thing you have to do.
[00:41:26.220]Speed it up.
[00:41:30.126]Abdominals engaged.
[00:41:34.469]Core activated.
[00:41:37.415]Almost done.
[00:41:39.015]10,
[00:41:40.244]nine,
[00:41:41.254]eight,
[00:41:42.550]seven,
[00:41:43.762]six,
[00:41:45.058]five,
[00:41:46.271]four,
[00:41:47.449]three,
[00:41:48.695]two, last one.
[00:41:51.641]Drop that dumbbell or that pillow you
[00:41:54.031]or objects that you might have.
[00:41:55.849]Go ahead take a deep breath, roll back down.
[00:42:01.018]Stretch, stretch, stretch it out.
[00:42:03.903]You did a great job today.
[00:42:07.146]Working hard.
[00:42:09.418]Reach, reach, reach.
[00:42:15.546]Point those toes.
[00:42:16.859]Flex them.
[00:42:22.112]Giving yourself a minute to catch your breath.
[00:42:26.943]When you're ready,
[00:42:28.290]grab that right knee, bring it towards your chest.
[00:42:37.499]Deep inhale, exhale out.
[00:42:42.448]Bring your knee towards your floor now,
[00:42:44.771]or wherever you may be doing this today.
[00:42:51.808]Stretch that glute.
[00:42:53.912]Go ahead and bring it back center and out.
[00:42:56.741]Grab that left knee, stretch, stretch, stretch.
[00:43:01.863]Towards your almost like, armpit here.
[00:43:04.743]Bring it over.
[00:43:13.464]Stretch that glute, bring it back to center.
[00:43:16.831]Bring the other knee.
[00:43:19.834]Give your back a little massage.
[00:43:24.278]Roll your body up.
[00:43:32.964]All right.
[00:43:33.857]Criss cross apple top.
[00:43:35.372]Hopefully you feel you actually worked out today
[00:43:38.537]go ahead and switch feet out.
[00:43:42.308]So that you stretch that other glute,
[00:43:44.446]we're gonna inch inch inch forward.
[00:43:46.920]Leaning towards that floor, we're gonna stretch it out.
[00:43:54.496]When you're ready, roll back.
[00:43:57.644]Feet planted, windshield wiper it out.
[00:44:10.758]All right.
[00:44:12.021]When you're ready,
[00:44:13.822]bring those toes together, one vertebrae at a time.
[00:44:19.260]Go ahead, grab that foot, stretch that quad.
[00:44:28.670]Grab the other toe, stretch that quad.
[00:44:34.259]Plant those feet down.
[00:44:36.414]Hands to knees.
[00:44:38.855]Stretch those inner thighs.
[00:44:44.209]Shoulder to shoulder.
[00:44:48.754]Rock back and forth, stretching those hamstrings.
[00:44:56.178]Stretch those hips up.
[00:44:59.377]Bring that arm around.
[00:45:11.883]Go ahead, T it up.
[00:45:13.560]Reach for that elbow.
[00:45:16.800]Reach for those shoulder blades.
[00:45:19.543]Stretching that tricep muscle out,
[00:45:25.351]that you worked so hard for today.
[00:45:40.266]When you're ready,
[00:45:41.099]bring those fingers intertwined,
[00:45:46.260]stretch out those shoulders.
[00:45:49.900]Letting your body relax.
[00:45:54.997]Wiggle, wiggle, wiggle.
[00:45:56.630]All right.
[00:45:57.693]That is your barre class.
[00:45:59.760]Hopefully you feel accomplished and proud of the work
[00:46:02.875]that you've put in today.
[00:46:04.576]I will see you next week.

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Barre #3

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