Barre #4

Gabby Arambula Author

04/21/2020 Added

60 Plays

Description

Barre Express- a 30 minute workout with small movements, high repetitions to activate those stabilizer muscles!

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[00:00:00.000](slow, calm instrumental music)
[00:00:09.186]Okay, hi everybody,
[00:00:10.720]welcome to your Barre class today,
[00:00:14.530]we're going to do a 30 minute, let's say Barre express,
[00:00:21.199]So let's just get into it,
[00:00:22.190]let's warm up,
[00:00:25.631]let's march it out,
[00:00:28.659]get those knees moving,
[00:00:43.273]bring those hands up,
[00:00:45.603]here we go,
[00:00:46.473]and, up, up, up,
[00:00:50.449]bring those knees up,
[00:01:01.711]kick, kick, kick, point, woo!
[00:01:07.559]add those hands up,
[00:01:09.049]down, up,
[00:01:10.732]down,
[00:01:18.048]3, 2, 1,
[00:01:21.059]side, side, side ,
[00:01:34.829]woo!
[00:01:38.876]3, 2, 1,
[00:01:41.575]bring those toes out,
[00:01:44.173]arms over point,
[00:01:53.930]there we go,
[00:01:54.763]warming up,
[00:01:56.730]our body is here,
[00:01:59.320]for this workout we're going to do today,
[00:02:04.216]get that blood pumping and flowing,
[00:02:10.075]across, right and left,
[00:02:12.923]3, 2, and 1,
[00:02:15.613]reach,
[00:02:20.811]reach, reach, opening up that rib cage,
[00:02:26.952]woo!
[00:02:27.785]You got this,
[00:02:35.580]breathe in, and out,
[00:02:44.133]there we go, breathe,
[00:02:46.769]2, and 1, across,
[00:02:58.252]3, 2, 1, march,
[00:03:05.331]woo!
[00:03:07.097]Take it back,
[00:03:08.417]step,
[00:03:11.105]opening up those hips a little bit here,
[00:03:16.920]bringing those toes back,
[00:03:21.120]right, left,
[00:03:24.770]3, 2, 1,
[00:03:28.210]slide that leg back,
[00:03:31.484]leaning thigh stretch before we go into,
[00:03:34.510]our full body workout today,
[00:03:37.940]step together, reach back,
[00:03:41.990]all you need today is yourself, your motivation,
[00:03:48.990]a resistance band if you have it, you don't need it,
[00:03:52.250]some dumbbells,
[00:03:53.083]a mat or your floor, a towel if you want,
[00:03:57.336]I would say that or you can grab you know your jacket,
[00:04:00.660]anything of that sort,
[00:04:02.460]so, we're first going to go into our upper body,
[00:04:06.380]grab those dumbbells,
[00:04:10.144]or whatever object you may have in hand today,
[00:04:13.340]here we go,
[00:04:14.480]bring those arms out into that T,
[00:04:17.496]foorward circles, here we go,
[00:04:27.704]woo!
[00:04:32.010]At any point in time, you can drop those dumbbells,
[00:04:40.940]15 seconds,
[00:04:43.250]small little movements,
[00:04:46.200]forward here,
[00:04:48.943]woo!
[00:04:49.826]Take it back,
[00:05:00.661]woo!
[00:05:02.410]3, 2, 1,
[00:05:04.370]bring them down,
[00:05:05.940]shimmy, shimmy,
[00:05:08.642]woo!
[00:05:11.430]All right, here we go,
[00:05:13.461]3, 2, 1
[00:05:15.837]take it cross, cross, open, open,
[00:05:20.466]open, open, cross, cross,
[00:05:30.706]woo! woo!
[00:05:33.047]Slower, slower, here,
[00:05:38.548]cross, cross, open,
[00:05:40.455]cross, cross, open
[00:05:43.396]hammer curl,
[00:05:52.110]weights, shoulder, two weights,
[00:06:00.047]okay, we're gonna take it here,
[00:06:02.830]okay, what we're gonna do here,
[00:06:06.387]you're gonna take your palms,
[00:06:08.263]your hands, push, push, back, back,
[00:06:13.841]woo!
[00:06:17.949]Sometimes with weights, it can seem excessive,
[00:06:23.733]push those palms together, push it back,
[00:06:26.803]push, push,
[00:06:28.854]back,
[00:06:31.473]3, 2 , and 1,
[00:06:35.966]keep it here, push it back,
[00:06:37.766]back, back, push those palms back,
[00:06:44.025]woo!
[00:06:48.800]Here we go,
[00:06:50.509]3, 2, and 1
[00:06:53.181]grab those weights,
[00:06:56.160]we're gonna take it, over, under, pull back,
[00:07:01.530]over, under, pull back,
[00:07:05.951]over, under, pull back,
[00:07:10.965]here we go,
[00:07:22.293]woo!
[00:07:29.695]3, 2, 1,
[00:07:32.180]slash one,
[00:07:33.130]over, under, over,
[00:07:39.111]woo!
[00:07:43.452]3, 2, and 1,
[00:07:45.750]over, under, back,
[00:07:57.402]here we go,
[00:08:01.872]woo!
[00:08:03.272]Over, under, pull back,
[00:08:11.250]keep it up,
[00:08:12.430]3, 2, and 1,
[00:08:16.647]bring it together,
[00:08:18.110]over, under, over,
[00:08:25.177]woo!
[00:08:26.010]3, 2, and 1,
[00:08:30.330]bring it down,
[00:08:33.090]dumbbells to shoulder,
[00:08:35.370]slight bend in those knees,
[00:08:37.880]push those dumbbells down,
[00:08:39.829]squeeze those shoulder blades,
[00:08:41.330]right here,
[00:08:43.530]out and open,
[00:08:44.363]sink that weight into those heels,
[00:08:47.860]release the tension on that back,
[00:08:50.899]pull, pull those shoulders blades back,
[00:08:54.301]as if there is something there you're trying to keep,
[00:08:59.500]woo!
[00:09:06.249]Pull, pull that chest open,
[00:09:10.536]using those pectoral muscles,
[00:09:14.561]give me 3, 2,
[00:09:18.575]and 1,
[00:09:20.093]take it down,
[00:09:22.425]you're going to lay on your back,
[00:09:26.584]take it down,
[00:09:29.368]up, turn those dumbbells this way,
[00:09:33.424]down and up,
[00:09:41.917]side to side,
[00:09:45.148]woo!
[00:09:47.723]Here we go,
[00:09:49.737]push it up,
[00:09:54.583]keep it going,
[00:09:59.765]and pulse, pulse, pulse it up,
[00:10:02.515]here we go,
[00:10:05.884]take it out wide,
[00:10:07.306]push it up,
[00:10:08.139]up, up, up
[00:10:12.255]woo!
[00:10:13.782]3, 2, 1,
[00:10:16.167]together,
[00:10:17.000]take it out,
[00:10:18.148]and in,
[00:10:19.348]open that chest and close it,
[00:10:23.357]open, close, open, close,
[00:10:28.098]similar to a chest fly,
[00:10:34.010]out and in,
[00:10:42.476]give me 3, 2, and 1,
[00:10:47.247]go ahead and roll that body up,
[00:10:49.638]take your mat table top, place in position, here we go,
[00:10:53.260]you can go forearm down, toes up,
[00:10:57.868]what we're gonna do,
[00:11:00.284]is we're gonna take that right hand, left foot,
[00:11:04.770]reach, reach, reach,
[00:11:10.020]lift, and if this is here, here,
[00:11:13.280]you just wanna lift those legs,
[00:11:15.200]that's totally fine too,
[00:11:17.100]okay, and then our next one,
[00:11:20.610]we're gonna do tiny, tiny twists,
[00:11:23.683]okay, and we're going in series,
[00:11:25.860]and then, knee to elbow,
[00:11:30.137]who's ready?
[00:11:31.829]3, 2, and 1,
[00:11:33.991]let's plank it out,
[00:11:36.311]woo!
[00:11:39.890]right, reach,
[00:11:43.123]keeping that body stabilized,
[00:11:46.330]cause not just possible,
[00:11:51.160]woo!
[00:11:55.110]You got it,
[00:11:59.426]give me, 3,
[00:12:01.768]2, and 1,
[00:12:05.288]here we go,
[00:12:07.154]stretch it for 5, 4, 3, 2, 1
[00:12:12.290]bring it up,
[00:12:13.967]twist those hips, move the obliques,
[00:12:15.797]twist, twist,
[00:12:18.336]woo!
[00:12:19.973]Corner, corner twist it out,
[00:12:27.270]give me 5, 4, 3, 2,
[00:12:31.036]tuck, tuck, tuck those hips in,
[00:12:34.836]pelvis tuck,
[00:12:36.627]woo!
[00:12:38.027]Engaging those abdominal muscles,
[00:12:41.468]that core,
[00:12:44.109]woo!
[00:12:48.634]Working those abs,
[00:12:52.469]10, 9, 8, 7, 6,
[00:12:57.320]5, 4, 3, 2, 1,
[00:13:01.112]stretch it out,
[00:13:03.832]getting a little warm,
[00:13:08.261]okay, woo!
[00:13:10.811]Last plank,
[00:13:12.349]who's ready?
[00:13:14.336]20 seconds here we go,
[00:13:16.613]knee to elbow,
[00:13:20.475]so if you're on your palms,
[00:13:24.537]you can go here on your forearms,
[00:13:26.844]reach, reach, almost like a mountain climber,
[00:13:32.987]take it down,
[00:13:35.730]3, 2, and 1,
[00:13:40.366]stretch it back,
[00:13:46.214]woo!
[00:13:48.814]All right,
[00:13:50.656]table top position,
[00:13:52.287]let's get that lower body work
[00:13:55.256]all right, woo!
[00:13:57.920]Who's ready?
[00:13:59.040]3, 2, 1,
[00:14:01.340]take that right foot out,
[00:14:04.070]we're gonna move it up, up,
[00:14:07.160]for 5, 6, 7, 8,
[00:14:10.904]then bent knee, take it in
[00:14:13.190]7, 6, 5, 4,
[00:14:16.750]3, 2, 1,
[00:14:19.329]push that foot,
[00:14:20.498]here we go,
[00:14:25.210]8 each,
[00:14:27.146]3, 2, 1,
[00:14:29.688]take it up,
[00:14:30.717]woo!
[00:14:37.080]One more,
[00:14:39.829]kick it up,
[00:14:40.662]point that toe,
[00:14:44.995]bend it,
[00:14:45.828]1, 2, 3, 4,
[00:14:49.116]5, 6, 7, 8
[00:14:52.876]bring it round,
[00:14:54.196]left foot, here we go,
[00:14:59.832]7, 8, bend,
[00:15:01.652]1, 2, 3, 4,
[00:15:05.051]5, 6, 7, 8,
[00:15:08.721]take it down,
[00:15:11.639]down and out,
[00:15:12.579]kick that leg
[00:15:13.412]point that toe,
[00:15:16.146]hands underneath that shoulder,
[00:15:17.527]3, 2, 1,
[00:15:19.956]bend it up,
[00:15:21.516]bend, kick, flex that toe,
[00:15:25.905]7, 8, down,
[00:15:28.317]1, 2, 3, 4,
[00:15:31.632]5, 6, 7, and 8 woo!
[00:15:36.148]Stretch it back,
[00:15:38.170]bend that leg up,
[00:15:41.774]one vertebrae at a time,
[00:15:44.965]march back and forth,
[00:15:48.063]okay so if you have a towel,
[00:15:49.846]or with a resistance band,
[00:15:51.981]what I'm going to have you do,
[00:15:53.731]you're going to step that left foot forward,
[00:15:58.080]into lunge position, so right here,
[00:16:02.040]take that resistance band,
[00:16:03.500]or whatever you're going to be pulling,
[00:16:07.127]take it behind,
[00:16:09.460]we're going to pull, pull, pull,
[00:16:16.236]pulse it up,
[00:16:22.565]woo!
[00:16:24.337]10, 5, 4,
[00:16:28.956]3, 2, 1,
[00:16:31.616]here we go,
[00:16:32.730]right leg push behind your neck,
[00:16:37.985]up, up,
[00:16:40.425]if that's too much for that tension, push it forward
[00:16:46.506]or up,
[00:16:53.522]10 right here,
[00:16:56.790]pulse it down,
[00:17:01.850]3, 2, 1,
[00:17:04.020]here we go,
[00:17:05.330]drop it down,
[00:17:07.010]we're going to go squats, side,
[00:17:10.010]lunge, squat, middle,
[00:17:15.870]side, woo!
[00:17:18.169]Feel that burn,
[00:17:27.409]open that chest,
[00:17:28.527]shoulders back,
[00:17:30.609]nice and wide,
[00:17:34.240]3, 2, and 1,
[00:17:38.938]10, 9, 8, 7, 6,
[00:17:42.760]5, 4, 3, 2, 1,
[00:17:50.178]woo!
[00:17:51.610]Give me 5, 4, 3, 2, 1,
[00:17:57.267]okay, back down,
[00:18:01.927]foot out,
[00:18:03.426]rainbow kick,
[00:18:05.106]corner to corner,
[00:18:06.258]point that toe,
[00:18:07.596]right knee next, we're gonna do a rainbow
[00:18:10.168]you have left and right,
[00:18:15.769]woo!
[00:18:16.602]So if you're on a mat,
[00:18:17.959]your toe should be going left to right,
[00:18:20.972]that toe, should be going up, half sickle,
[00:18:24.852]back,
[00:18:27.461]give me 5, 4,
[00:18:29.671]3, 2, and 1,
[00:18:34.740]left foot out,
[00:18:40.060]left and right,
[00:18:43.231]take it over,
[00:18:45.242]point that toe,
[00:18:47.351]reach, kick it high,
[00:18:53.352]10 seconds,
[00:18:54.323]feel that resistance,
[00:19:00.343]you got it,
[00:19:01.923]knee high,
[00:19:03.532]4, 3, 2, 1,
[00:19:06.724]take it here,
[00:19:08.520]so you're this way,
[00:19:11.283]we're gonna do some more kicks,
[00:19:13.764]so you're basically going to kick, forward,
[00:19:19.292]all's I got,
[00:19:21.044]if you can reach it all the way up,
[00:19:22.470]if you could,
[00:19:24.783]kick that foot forward,
[00:19:26.901]if you're here, halfway,
[00:19:30.441]that's okay,
[00:19:32.201]30 seconds you guys,
[00:19:34.711]here we go,
[00:19:36.980]kick it up,
[00:19:38.962]a little bit raised,
[00:19:39.795]off of that ground,
[00:19:43.372]woo!
[00:19:44.980]Side view,
[00:19:46.855]kicking it forward,
[00:19:56.531]you got it,
[00:20:00.001]3, 2, 1,
[00:20:02.163]knee on the outside,
[00:20:04.331]and lift, lift, lift, lift,
[00:20:09.270]up, down, feel that outer glute,
[00:20:13.213]getting tense, woo!
[00:20:15.321]You got it,
[00:20:17.320]make your workout work for you,
[00:20:20.123]I know you have it in you,
[00:20:23.161]lift it up,
[00:20:24.843]woo!
[00:20:27.973]3, 2, and 1,
[00:20:31.013]bring it back around,
[00:20:33.763]here we go,
[00:20:35.800]out, and in,
[00:20:38.603]kick it forward,
[00:20:44.211]keep it up,
[00:20:49.075]woo!
[00:20:50.700]You can do this,
[00:20:53.955]you can do it, I got it,
[00:20:55.904]this it, you, feel it with you,
[00:20:59.400]3, 2, and 1,
[00:21:04.821]kick it out, ready?
[00:21:06.237]Here we go,
[00:21:07.130]lift, lift, lift, lift,
[00:21:09.802]lift that toe and point,
[00:21:14.101]woo!
[00:21:16.809]You can do this,
[00:21:19.359]give me 5, 4, 3, 2,
[00:21:22.739]and flex, flex
[00:21:30.830]3, 2, 1,
[00:21:33.699]woo!
[00:21:35.165]How does that feel?
[00:21:39.573]Okay, we're getting that motion in,
[00:21:43.237]up, down,
[00:21:45.947]bending that knee,
[00:21:48.437]you can take a dumbbell and put it behind your knee
[00:21:52.315]squeeze whatever is behind your knee, take it out
[00:21:57.224]90 degree angle,
[00:21:58.801]right here, out, in,
[00:22:04.193]flexing that foot,
[00:22:06.251]keep it up,
[00:22:12.221]out, and in,
[00:22:17.411]you can do this,
[00:22:20.371]give me 5, 4, 3, 2, and 1,
[00:22:27.391]lift that dumbell over,
[00:22:30.221]or whatever you have behind that knee
[00:22:34.492]squeeze, squeeze that dumbell,
[00:22:38.027]here we go, out, in,
[00:22:45.560]out and in,
[00:22:53.539]10 seconds left,
[00:22:58.918]you can do it,
[00:23:00.630]give me 3, 2, and 1,
[00:23:06.789]put that dumbbell or anything in between those toes
[00:23:11.017]here we go, squeeze up, down,
[00:23:29.478]woo!
[00:23:31.086]Give me 3, 2, and 1,
[00:23:35.153]bend it back,
[00:23:39.984]okay, into abs,
[00:23:44.363]let's do this,
[00:23:50.504]so plant those toes,
[00:23:53.093]knee up, and they good, not touching
[00:23:56.535]okay, bring those hands out
[00:24:00.183]reach it forward,
[00:24:01.903]1, 2, back for 2,
[00:24:05.404]1, 2, back for 2,
[00:24:09.501]1, 2,
[00:24:13.207]1, 2, back 2,
[00:24:15.144]1, 2, back 2,
[00:24:18.781]plant those feet,
[00:24:21.052]forward and back,
[00:24:22.752]reach, reach,
[00:24:26.693]engaging that core,
[00:24:30.064]keep those toes planted,
[00:24:36.120]1, 2,
[00:24:40.152]3, 2, keep it back,
[00:24:45.483]and forward,
[00:24:47.224]keep it back, forward,
[00:24:50.981]lean it back, and forward,
[00:24:54.513]I'm almost, if you were going to,
[00:24:55.392]only on to your back,
[00:24:57.623]bring that body up, here we go,
[00:25:03.322]looking good,
[00:25:06.422]give me 3, 2, and 1,
[00:25:10.912]all the way back,
[00:25:12.672]here we go,
[00:25:13.861]lift that left toe,
[00:25:16.762]point it up towards the ceiling,
[00:25:19.330]hands up and reach in between,
[00:25:22.901]your legs should be in between your hands,
[00:25:24.680]here we go,
[00:25:25.620]reach, reach, lifting those shoulders up,
[00:25:29.170]off of that ground,
[00:25:30.998]here we go,
[00:25:33.290]forward, back,
[00:25:38.391]keep breathing,
[00:25:40.941]in through the nose, out through the mouth,
[00:25:43.419]here we go,
[00:25:46.631]you got it,
[00:25:48.919]point that toe,
[00:25:58.871]5, 4, 3, 2, and 1,
[00:26:02.630]here we go,
[00:26:04.319]right foot up,
[00:26:05.830]reach, reach, lift that left leg up off that mat,
[00:26:11.450]for that additional challenge,
[00:26:14.210]reach forward and back,
[00:26:19.096]woo!
[00:26:22.918]10, 9, 8, 7, 6,
[00:26:27.226]5, 4,
[00:26:28.939]3, 2, and 1,
[00:26:32.518]woo!
[00:26:34.728]I know that one burned,
[00:26:35.730]here we go,
[00:26:37.130]move those feet forward,
[00:26:38.690]as if there was a row hanging from that wall
[00:26:41.830]climb, pull,
[00:26:45.720]you can also keep your feet here,
[00:26:48.506]and pull, forward and back,
[00:26:53.270]last thing you have to do today in this workout
[00:26:56.750]its yours,
[00:26:58.020]push through that pain,
[00:26:59.299]I know it burns,
[00:27:00.710]you got it,
[00:27:01.543]let's do this together,
[00:27:03.667]pull, pull,
[00:27:05.819]woo!
[00:27:08.802]Feel that heat,
[00:27:10.596]down and up,
[00:27:15.220]pull, pull,
[00:27:19.698]give me 3, 2, and 1,
[00:27:22.737]lean it back,
[00:27:27.298]woo!
[00:27:29.758]Go ahead and set those arms over,
[00:27:38.810]bring those knees towards your chest,
[00:27:43.360]roll back,
[00:27:45.510]giving yourself a little back massage,
[00:27:53.339]when you're ready take it down,
[00:27:56.288]bring that knee up,
[00:27:57.945]take it over,
[00:27:59.798]left shoulder on the floor,
[00:28:09.705]make sure to cool that body down,
[00:28:20.117]letting our heart rate lower just a tad,
[00:28:24.755]bring that knee over,
[00:28:27.005]lift that left knee,
[00:28:28.765]hug it,
[00:28:30.365]push it over to your right,
[00:28:31.713]left shoulder on your mat,
[00:28:34.340]making sure it's on that ground,
[00:28:45.564]just know that you worked so hard today,
[00:28:48.084]give yourself some praise,
[00:28:51.043]challenging yourself,
[00:28:53.224]to do something a little bit different,
[00:28:55.264]bring those knees in,
[00:28:57.923]when you're ready, roll up,
[00:29:03.544]put your weight forward,
[00:29:09.695]now I know that it's not easy,
[00:29:11.671]to get yourself get up and move,
[00:29:16.373]especially during this time,
[00:29:22.202]but you did it today,
[00:29:24.413]you earned it,
[00:29:26.121]when you are ready, go ahead and cross,
[00:29:29.291]your feet, criss cross apple sauce,
[00:29:33.039]roll your shoulders back,
[00:29:40.972]bring it forward,
[00:29:46.080]take those arms out into a T,
[00:29:49.582]grab, hold, stretch,
[00:29:56.130]knowing that you gave yourself a break today
[00:30:01.240]it's all you can ask of,
[00:30:04.450]out and over,
[00:30:12.507]and out, catching your breath,
[00:30:16.281]listening to your breath,
[00:30:18.801]all right, bring it up,
[00:30:25.603]grab that elbow,
[00:30:33.520]all right,
[00:30:34.353]stretch that glute out,
[00:30:40.280]reach, reach back,
[00:30:47.690]stretch that glute,
[00:30:50.527]all right, thank you so much
[00:30:53.540]for sweating it out with me
[00:30:55.460]and sweating it with me always
[00:30:57.480]I appreciate you and have a good day

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Barre #4

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