35 Minute Barre Burn Workout I February Fire Day #22

Lots of options to work to your level and be where you are today. You don't need any equipment for this workout. However, if you have a chair, you can keep it close by if you want to use it for balance. Otherwise, just some space to move. Are you ready? Let's do it. Okay, so we're going to start just warming up. I just want you to march, roll through those shoulders. Breathe. Everything we're going to do today or most everything will be low impact. We won't do a no jumping, no running, anything like that. There will be some options to take it up, but mostly we're focused on sculpting, toning, strengthening, big deep breath in. But as you know, we'll do some compound moves and things that will also get your heart heart pumping. So we will be be getting that cardio as well. One more and breathe. And let's take it out. Lean into those hips. I want you just rotate over the shoulder and breathe. Good. And then walk those feet in. Let's go flat back down. Round it up. Roll through and breathe. Take it down and up. One more. Let's hold it down right here. And just roll those shoulders forward. So you're gently pushing out on the inside of the legs, but you are also getting through the back. And breathe. Walk those feet in. Round it up. And I just want you to take it nice and wide. Just little gentle taps just like this. Reach it over. So similar to our normal warm ups, but a little more that bar and pilates. And then reach across. Turn the knees and the hips here. Breathe. Good. Excellent. And as gentle knee pulls. And out. Right, let's go. Four, three, two. Good. Little gentle squat and roll through the hip. Squat and roll. One more each way. Good. And then really lengthen to the front. I want you to flex that foot. We'll do a lot of toe pointing. 4, 3, 2, 1. Good. So shake all of that out. All right, so we are going to start in that nice wide plie. We're going to start just stationary. So you always have the option to stay with the stationary move. And then we will move into, traveling into it. So stepping right or stepping left. And again, if you need to have that chair in front for balance, the chair is always there as an option. Nice wide plie. Toes are slightly out. Whatever feels good for you. Zip up in that core. So we're not holding our breath, but we're knitting everything in. And just plie down and up. So we're here. Drop the hips as you come up. I want you to think about Squeezing up and in, right? So inner thighs, glutes, and then knitting that core together, right? Breathe. Yes. Good. So watch me with the arms right here. Squeeze and squeeze. Watch my palms. I'm pulling them out and the back of the hands together. So we're getting that rotation along with that plie Squeeze on the back. Like a pull down, rotate up so shoulders. And then on that little rotation, we get back of the tries, right? 8, 7. Don't forget about that core. Six 5s. 4, 3, 2. Good. I want you to hold it down right here. Little pulses. So holding that plie if you can. I know that's hard. If you need a break, bring it up. I want you to squeeze in the back. Looks like this. Pull Those elbows in. 8, 7, 6, 5, 4, 3, 2. Take it up right here. So squeeze. So watch again. Back of my hands are coming together, so we really get those triceps. Stay low if you can. 4, 8, 7, 6, 5, 4, 3. We're gonna stay with these moves if you want. Step into it. Out and in, out. And then. I know. Burn. You think when I do the countdown that we're done, right? Squeeze and squeeze. So really intentional with those moves, even though we don't have dumbbells. Really nice and strong with the arms. Getting low with the legs. Breathe. Yes. Four, squeeze. Three, two. Good. I want you to hold it down again. Pulse. Yes. Squeeze in the back. Stay low if you can. Breathe. 4, 8, 7. How those legs feeling? How the back feeling? 4, 3, 2. Take it up. Pulse. Back of the hands together. Sit low if you can. 4, 8, 7, 6, 5, 4, 3, 2. Tap it out. Oh, right. Burn. Who needs weights, right? It is nice to have those. I want you to stretch across just like we did in the warm up, and then over the head just to shake it out. Awesome, guys. So we're gonna stay breathe. We're gonna take it to a little bit of a side core, so we're gonna balance. So we're here if you want to grab the chair or you can even grab the wall here. It's up to you. I'm gonna grab the chair to show you. Just as an option, I want you to lean into that chair to the side, take it out, pull it here and breathe. So you decide how far you can get in. If you can really get elbow to knee, really pull that core. And think about it as a standing crunch. If you don't have the chair, you're here. This hand can be out. And squeeze. Yes. Good. Bring it in. Last 8, 7, standing core. 6, 5, 4, 3, 2. Can you balance it here? Little pulses. Think more about that contraction. Hands here. I need that balance tight. 8, 7, 6, 5, 4, 3, 2. Tap. Right? So small little movements, but engaging that core. And again, if you are joining and you're in that prenatal phase, maybe your second or third trimester of pregnancy, you can keep doing those. We don't want a lot of flexion or extension. Right? Or definitely too much rotation. But you can do that standing core just engaging the center of the abs. Right? Let's turn it to that other side. So with or without the chair. Or again, you can also use the wall for balance. Turning into it. Taking that foot back here. Bring it in and reach. And again. Intentional with those movements. So we're not just here, right? We're not just letting our arms go really tight. Breathe. You don't have that chair. You're here. Eight, seven. Yes. Six. Breathe. Five, four, three, two. Can you hold it? Little small ones. Zip up that core. Knit it together. Elbow to knee. Breathe. Yes. 8, 7, 6, 5, 4, 3, 2. Tap it out. All right, guys, let's finish off this little series. Make sure that chair is out of the way. Going to get water in just a second. Toes out, back to that paa. But we're going to one side balance if you need to here, all the way down. So exactly what we did before. But one side, you can just do the tap or here squeeze. You're still rotating. Watch my hand at the top. So here, low impact, not coming up the ground balance if you need it. Or lift up for 8, 7. This is also the last little push. We'll get that heart pumping before we grab some water. 4, 3, 2. Good. Other side here. Down and rotate. Keep it low. Keep that foot on the ground. Or lift. Breathe. Good, good. Don't forget about that core. Remember, if you need to be toe is on the ground. Balance is side if you want to grab that chair. Last. 8, 8, 7, 6, and 5, 4. Breathe. 3, 2, 1. Relax. Good. Hopefully that got your heart pumping a little bit. That cardio bar or cardio Pilates. Grab a sip of water. So lots of burn. Those smaller movements that we focus on in our Pilates and our bar, right. We're still working all the muscles of the body, big muscles and small muscles, but we're doing it in a different way. This is why variety is so key for workouts. You might be doing this workout thinking, I'm used to swinging a kettlebell or lifting really heavy, and this feels totally different. Right? That's why? We like that variety. Okay, so we're here. We're gonna say standing, and we are going to take it to a little side lunge. So what I want you to do is start nice and wide. We're going to start it with just stationary. And then we'll add a little movement into it. So drive the hips to the back, lean into that hip. Push out from here, lean in, push out from here. Drive it back hip to hip, side to side, right? So watch me. I'm just sweep my arms here and center and center, reach, rotate through. So I'm doing a big circle. Four more just like this. Three, two. We're gonna take it all on one side. So my right, your left. Right here. Sweep it up here, sweep it up. Focus on getting low, strong arms. And then if you're ready. And tap. Step into it, get low, push out of that hip. And breathe. Yes. One more level. If you want to add the balance, bring that knee up for core. And breathe. So we're kind of starting with our cardio on this one, right? Four more. Four, yes. Three, two, one more. And then I want to take it down into that side lunge. So lean into it here. Zip up that core. Little pulses in that hip. Cores and tight arms out in the front. Watch me. Curtsy, Tap side, curtsy bouncy, tap side. Thumbs together, pinkies together, thumbs side. So you gotta stay low in that leg the whole time. If you need to balance, grab it here. Pinkies, thumbs good. Four, eight. Keep it going. Seven, six, five. Yes. Four, three, two. One more. Good. Bring it up. I know we're gonna give our legs a little break, but I want you to pulse those pinkies together right? Nice and strong. Squeeze. Pulse eight, seven, six. Cores and tight. Four, four, three, two. Take it behind. You don't have to get low yet, but pulse your thumbs. Looks like this. Team, breathe. Zip in the core. Keep it going. Pulse 8, 7, 6, 5, 4, 3, 2. We're gonna stay in this curtsy. Watch me. It's a hinge. Touch down, reach up. Touch down, reach up. So you're here. It's a hinge. A hinge. You're bending a little bit, but it's not a lunge. It's a hinge. I want you to take it here to here. You're keeping that bend in those legs. If you can only get here again. Maybe if you're one of my pregnant mamas with a belly, that's okay. If you can get down. And up. Breathe. And up. Yes, Four more. Four, three. Good. Two, One more. Step it in. Right here. Press those hands together nice and wide. No legs press up, press down. And here, so you're pushing in with those hands and maintain that push the whole time. In behind your head. Elbows in nice and tight. Nice wide stance. Whatever's comfortable for you. 4. Breathe. Yes. 3. Good. 2. One more. Good. Relax. Tap it out. You guys. I am sweating, huh? I hope you're feeling it too. Take it nice and wide. We're gonna go back to that side lunge. Start with that alternating stationary. Here we go. Swing it through. Yeah. That one leg is feeling it, right? That leg is like. Shouldn't I be done? Are we going to that other side? 4, 3, 2. Good. So same side, my left, your right. Stationary. Started here. Take it here. Bring it up. Good. Low to high. Then if you want, add that tap. Here we go. Lean low, swing high and breathe strong. Arms to the back of your body to the front. One more level. Knee up for balance, if you want. And up and down. Here we go. Four. And three, Two. One more. Good. Take it down right here. Little pulses. Take those arms out in front. Zip up that core. Make sure I got some space. Here we go. Thumbs up, pinkies tap behind, side. So it's a little curtsy side lunge. You're staying low the whole time. You're not coming out of it here to here. You're doing the tap, right? Pinkies together, thumbs together with those arms. Squeeze it tight. Here we go. Eight. Seven. Yes. Six. Breathe. Five, four, Three, two. One. More. Good. Bring it up. Pulse those pinkies right. Squeeze. Nice and tight. Chest and shoulders. And tries. Keep breathing. Eight, seven, six. Who's feeling it in their heart rate, too? I hope not just me. 2. Good. Cross behind, thumbs squeeze. Looks like this. Pull. Push them together. Back of the arms. Tries. 8, 7, 6. 5, 4, 3. Good. So in that curtsy, hinge and up. Remember, hinge so it's not a lunge. Getting super low. Slight bend. Hinging up. And again. If you'd rather, you can just go here to here. If you can't get all the way down. Here we go. 4, 8. Strong in that leg, right? Really think strong. Arms, too. Good. 4, 3, 2. 1. More. Good. Take it center. Watch me. Strong push back. Palms up, palms up. You're rotating. I want you to just stay nice and wide. Knees are soft. We're not in a squat. We're just here. Good. To the side. Push out. Push in again. Working with that rotation because it's really important to. For our health of our joints, right? Elbows Shoulders, wrist. Two more. Good. And to the back. Watch me. Pulse. Pulse it up. Imagine that you're pushing air away up to the ceilings. Back of the arms. Pull those elbows together. So we're not out here yet. We're here. Four, three, two. Take it up right here. Pulse again. Imagine you're pushing air towards the ceiling. There's something giving you that resistance. 4, 8, 7, 6, 5, 4, 3, 2. Out to the side. Push. Little breather for that legs, because we got a cardio legs coming up. And then everything else on the mat. Push it out away from your body. Push. Push that air up to the ceiling. 4, 3, 2. Bring it here towards your chest again. Pushing the air resistance. Breathe. 8, 7, 6, 5, 4, 3, 2. Shake it out. Want you to tap behind this time. One little cardio, which will finish off the legs, finish off this series. It was a long one, right? And then everything else is down on the mat. All right, guys, so think of it just like your skater or your curtsy lunge, alternating. So you can keep it small. Reach, reach low to high, or you can do a little bit of a jump tap, right? A little higher impact. It's up to you. You be where you are today. You know, that's all I asked. You showed up today. You are successful. Low impact is still working. And breathe. If you want to add a little bit of power and a little bit of speed, that's okay. Get low. Here we go. 8, 7, touch down, touch up. 6, 5, 4, 3, 2, 1. Relax. Your standing portion is over. Grab a quick sip. How are we doing, team? I hope you're feeling like me. There's my heart pumping fast, right? All right, guys, so grab that sip. Let's take it down to the mat. I'm going to give you lots of options like usual, so follow the modifications if you need to. They're just different options. It does not mean that you are working any less hard, right? All right, guys, so we're gonna take it onto our sides. So you have a couple of options. Come down slowly. You can be on your elbow. We're gonna do some leg lifts, then we're going to lift up into a side plank, or you can be up on the hand. Whatever feels better for you, right? So let's start here. You're down on one side. Zip up on that core. If you're in that pregnancy phase, I want you to really be aware, well, everybody of engaging that deep core. And watch me here. We're gonna lift that leg. So we're up and down, side abs, right? And hips. So you can be here, too. Whatever feels, feels better. I want you to flex that foot, zip up in the core, and breathe. Therehere we go. Eight, seven. Good. Six, five. Cores in tight. Four, if you're here. Three, two. Good. Watch me here. I want you to pull the heel back and up. Back and up. You might feel like you have a little more space. Space if you're here. Squeeze. Eight. Yes. Hip. Seven, six. Breathe. Five, four, three, two, one. Drop it down right here. So this time, everybody go to that elbow. You can lift up on the knee. You can lift up on the feet. Stacked. Or here. Hold. If you. Here, zip up that core. If you're feeling too much pressure on that front, drop it to that knee, but keep holding. Four, eight. Yes. Seven, six, and five. Four, three, two. And relax. Good. Drop it down. Awesome, guys. Let's stay right here. We're gonna put the two together, so lift and lift. Watch me. Up, up, down and down. Or up, up. We're on the knee the whole time, so either one. You'll get a little more arms and shoulders if you're here, but you might feel a little more pressure. So here is good, too. Up, up, down and down. Obliques and core. Hips and legs. Last two, last one. Up, up. Relax. Good. Swing those legs around to that other side. Stretch it out. Good work, team. Swing the legs around. Zip up in that core. Starting on the elbow or on the hand. Flex that foot. Lift and lower so core is in tight the entire time. You can be here or all the way up. Whatever. Feels better. Again, you have to have a little more support in that shoulder. Make sure you're not leaning out into it Here. That it's here. Cores and tape and breathe. Watch that chair if you got it. Four more. Four and three and two. Hold it up. Heel to glute. Right here. Squeeze back and up. Squeeze back and you might have a little more space from here up to you. Squeeze. Hand up. Yes. Good. Last four. Why does the second one always feel harder? Three, two, one. Drop it down. Everybody on that elbow. You're on your knees. You're on your toes. We're just gonna lift it up. So join me here. You can be either place. Lift up and hold. Yes. Breathe for 8, 7, 6, and 5. 4, 3, 2, and 1. Let's put them together. So lift, lift. Down and down or up, up, down and down. Good. Breathe. There we go. Good. Zip it up right here. Up, up. Yes. Two more obliques and legs. Last one. One. Good. And relax. Nice work, team. Stretch that all the way over Breathe. Yes. Go ahead and turn into your mat, guys. So come on, all fours. So watch me here. If you need to modify, especially if you're one of my pregnant mamas or early postpartum or doctor, I want you to stay on the knees. Anybody? You can stay on the knees if you need to. But watch me here. My fingertips are forward. I'm just gonna do small, little down and up and really small. Think about pushing through the back of the arms. We want to get those tries. Shoulders, chest, and a lot of core. But you just keep it here. Small pulses. Everybody else, if you can, lift it up. Twist and twist. Take it down, lift it up. Down and up. Hips and hips, triceps and arms, core, obliques. Remember, you can just be here. You're just getting the arms. Core is still engaged, but if you can pop it up. So down and up. Twist and twist. Down and up. Twist, twist and twist. Yes. Core is engaged. Really zip up in the center. Last four. Twist and twist. Three, two, one more. Good. And relax. Stretch it back. Reach those arms to the back. I know, team. I'm feeling it, too. So stretch those arms to the back. Let's stay here for core. We are so close to being done. All right, so on your elbows again. If you need to stay in that quadruped position for any reason, I want you to watch me here. I want you to take it here. I want you to tap it back lift, tap it in, tap it back lift. Nice and slow and controlled. You're keeping your core engaged. And breathe. Everybody else here, watch me here. I'm gonna cross it over, lift and down, cross it over pike and down, cross. So we're getting glutes, inner outers, but also all center in the core. Stay with me because we are almost done. Remember, you can just do tap back, lift and down. You can even do that on the hands. So it's up to you. Tap back, lift, breathe. Or here, guys, cross, pike and down. Cross pike. Yes. Nice and wide. Lift up in the center. Can you get one more each way? Last one. And relax. How are we feeling, Team? I know. Breathe. Okay, guys, last one from right here. Really quick modification again. Especially those mamas, pre or postnatal bird dog. I know it feels boring, but you're going to get that stretch. You'll get your back. Everybody else, all the way down. Lift it up. Elbows and heels, thumbs, heels, squeeze. You're staying lifted the whole time. Think of it as pulling down, squeezing those glutes. And breathe. Lift the shoulders, lift the legs off the ground as Much as you can. We are so close. Bird dog, if you got it, breathe. Last four. Three, two. Good. I want you to hold those elbows in. Click those heels. Click the heels. Hold the elbows right. Squeeze them in. Squeeze the elbows in tight. Eight, seven. Think about those glutes. Four, three, two. Relax. Very carefully. Stretch it up, stretch it back. All right, team, I think we got time for one more. So all the way down. Carefully on your back. We won't stay here very long, so I think you're okay here. Let's finish it out with a nice, strong bridge. So lift it up. Watch me. We're gonna go down and up. Down, up, knee. Down, up, knee. If you want, you can just go down and up. Lower, squeeze in the glutes, zip up that core. But if you want extra core. Down, up. Me. Down, up. Yes, I know that. Countdown. We're almost there. One more each way. Breathe. Last one. And relax it down. Good. One foot up. Get that stretch. Yes. Good work, team. How are those hamstrings feeling? Right? Are we feeling it? All right, guys, good work. You did it. All right, so let's stay here. If that is comfortable for you, I want you to cross over. Over one leg and just bring it in. Lift up if you can. If you need to take this to the chair seated, that works too. Just pull it in, stretch out that hip, because we did a lot of hip work. Again, this you can take. Just sit down in that chair, cross that leg over, whatever is comfortable for you, or keep it here. If that's as far as you can get, you'll still get that stretch. Go ahead and switch it to that other side. Bring it up if you can. Yes. Yes. Good work, team. We got a lot of hips and glutes, a lot of core, a lot of those smaller muscles in our arms and shoulders. And hopefully you felt that heart pumping, so we can get cardio for our hearts as well. Good work, team. Very carefully roll to your side and then sit back into that. That child's pose here. Go wherever is comfortable for you. Headband's falling off. If you're just here, that's okay. Or here. Another option is to just be on that chair and sit back here. Just sit back into those shoulders, into those hips, opening it up if you can. Yes, team. And breathe. Go ahead and roll it up. I want you to roll back onto your feet. Come up halfway. And again, you can do this on the chair. That works too. But if you can, you're here. I want you to pedal those feet. Breathe. Good work. Slowly Roll it up job. Grab the wall, grab the chair. Sit into that hip if you can even just take it here, take your arm across. Roll it through work. So hopefully you felt that burn. Other side here. Breathe. Walking in. And just press out gently with the shoulders. Right. Breathe. So be sure to check out all of my other bar and Pilates. There is a playlist of those together. I've got a lot of no equipment, some with the lighter dumbbells. Reach behind if you can. As well as check out all of my other playlists and all of my other videos for all different types, all different links. All include modifications, not all include modifications for prenatal and postnatal, but there is a playlist of pregnancy safe that do as well as that playlist of prenatal and pulsating. All right, so check it out. Tons of options. Take it up. Take one hand behind. Just press back gently with that shoulder. And if you're looking for a little more structure, a little more routine to go with these videos, make sure that you check out my ebooks and programs. They are just curated programs that go along with the YouTube videos. So if you're looking to have a little more of a schedule, that's a great way to do it. And don't forget to also check out my nutrition guide created with a registered dietitian. Very practical, realistic approach. No counting carbs or macros or anything like that. Just helping you build a balance plate. Take one hand, press those fingertips down and I want you to let your head drop off to the side. Right. We tend to hold a lot of tension. Head, neck and shoulders, wrist and forearm. Right? And breathe. Yes. And then switch it other side. And of course, if you liked it, make sure you hit that like button. And don't forget to subscribe. Subscribing to my channel definitely helps me out. Out. You can turn on the notifications and you will always know when I release a new video. But just by subscribing. That really helps me keep making completely free videos for you here on my YouTube channel. So please subscribe. Thank you so much for showing up today. One big deep breath in and out. And that was your bar burn workout. Great job, everybody.