18-Minute Barre Workout (Full Body Barre Class with Optional Light Weights)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And today I'm bringing you a quick 15 minute barre workout. It's a great workout when you just want to squeeze in some movement. You can keep it all low impact. All have options to go high impact on one exercise if you choose. And all you need is some light hand weights. I have some £5 and some £3 and actually you don't need any weights at all. You could grab filled water bottles or do this completely with just your body weight. Okay, we're going to do a quick, quick warm up and then we're going to jump into moves. We have about six moves with some holding and some pulsing built in there, and we're going to flow through it twice. Once on the right side, once on the left side. We're going to hit everything from head to toe and give you a quick and effective 15 minute barre workout. So let's get started with a warm up. My feet are underneath my hips and I'm going to go alternating knee raises. So lift my right knee, my left knee. Just pulling my knees up, right to my hips. Engaging that core right. Pull it in nice and tight. Turn on those low abs. You got it. Opposite hand, opposite knee. You go eight, seven. Straighten out that leg. Give me a front kick in 5, 4, 3, 2, 1. Take it to a front kick. A front kick. Point that toe. Create some length with your leg. You got it. Low abs. Stay on for eight. Seven. Six. You got it. Five. Narrow squat in three, four, two, one. Bring those feet together. If you're capable, you could always take a wider stance if you need to. Right here. You're just going to sit down and up. Take it down and up. Nice narrow squat option. A stay here option. You're going to pop your right heel. Now pop your left heel, pop your right heel, pop your left heel. Alternating heel pop, pop and drop. You got it. 8. Nice. 7. Awesome job. 6. 6. Stay with it. 5. Nice work. Nice work. 4. We're gonna go lunges in 3 and 2 and 1. Step back to lunge. So right foot back together, left foot back together. Just warming up those legs. You got it. We're gonna add those weights for those hands after this warmup. For the upper body. You got it right here. Step back. Shoulders stay stacked over hips. Nice work. You have four. Nice work. Three, step it wide. Second position. Last one, last one. Lunge it. Step wide. Heels in, toes out. You'll find second position. Imagine you are sliding your back down a wall. Find that second position. Tiny pulses settle in right here. Opening those hips. Knees go out to those pinky toes. Pulse. Eight, Seven, six. You got it. Five. Four, Three, two. And one. Big, sweet, stay down. And up. Down and up. Big sweeps with the arms. Inhale and exhale. Inhale, down. Exhale, Push. Pull those inner thighs together. Option A, stay here. Option B, tap in wide in. Second to first, you're tapping heel to heel. You got it. 5. Nice work. 4. Awesome job. 3, 2, and 1. Stand nice and tall. That is our quick warmup. You can always continue to warm up. Otherwise you're going to grab your hand weights. I going to start with my £5 challenge myself here. We're going to start with a narrow squat. Okay. I'll go to a 45 degree angle. Right foot is on the ground, left toe is popped. Kickstand left. Right foot on the ground. Left toe kickstand. You're going to give me a narrow squat with a curl. Stand tall. Front leg lift. On that front leg lift, I'm lifting my heel to the ceiling. Heel in, toe out. Lift. So I'm hitting that inner thigh. Okay? So it looks like this squat curl lift. Grab those weights. Shoulders down and back. Standing on your right leg. Soft bend in that right leg. Left toe popped. You're on in three. Two. Here we go. So give me the curl and the lift, the curl and the lift. Hips go down and lift. Nice. Take it down. Nice. Finding that balance and stability. Now, you could always grab a chair or a countertop. And if you need a little bit more balance, support right. Hitting that inner thigh. You got it. Squeeze. Nice work. Down. Go. Eight. Nice work. Go. Seven. You're going to hold that front leg lift in six. You got it right here. Five. Nice. Just that front leg lift. Three more. Let's go. Three. Come on. And two. Last one, last one. Lift it here. You can hold those biceps halfway. Heel in, toe out. I'm going to turn to you. Heel in, toe out. Lift and lower. Take it up and down. You have eight. Nice work. Seven. We're going to move on to our backside of the body. We got the front side. Go back side. In five. Four. Nice work. Three. And two. And one. You're going to shoot it back. Stay standing on my right leg. Left leg is going to shoot back. Arms come around. Give me a wide row. Pull the elbows high. Pull. Nice work. Option A, stay here. Focus on the back. Option B, lift that rear leg. Lift. Nice. Squeeze the glutes. Squeeze the back. Back and glutes. Right here again. You could always balance. You could always grab a chair. Grab a countertop. Hips stay square to the ground. Pull. 8. You got it. 7. Just that back leg lift in 6. Nice work. 5. Stay with it. 4. 4. Hips are square to the ground. Last. 3. Nice. 2. And 1. I'm gonna take the weights to my chest. Just that back leg. 8. Tap. 7. You got it. 6. Nice work. Nice work. 5. Come on. Come on. 4. Whew. 3. Starting to feel that burn. 2 and 1. Shoulders come up over hips. Right leg stays forward, left leg goes back. You're going to give me a lunge with a front raise up into a front kick. So put it together. Lunge. Front raise, front kick. Front raise, front kick. Find that balance. Front raise, front kick. Front raise. Tap. Front lift, tap. Front raise, tap. Front lift, tap. Lunge. Nice. That front right glute is firing. Awesome job. Shoulders are firing. Nice work. You got it. You got it. Nice work. Stay in it. Right here. Come on. You have five. Awesome job. Right here. Four. First position. That's where you go in. Three. Nice. Two. Last one. Lift it. First position. I'm going to come back to face you. That is heels in, toes out. Okay, Heels and toes out. I'm going to slide my back again down the wall. Tiny pulses here in first position. Pulse down. Pushing those knees out towards those pinky toes. Pulse. Sit down. You have eight. Seven. Six. You're going to hold it low, feeling the quad top of the thigh. 3, 2, 1. Hold here. Left hand is going to come overhead. Triceps, take it down and up. Bend, extend. Bending the knees as they bend at the elbow. Bend, extend. First position. Single arm. Tricep. Down and up, down and up. Thinking about hide the weight. Show it, hide it, show it. You ready? You have eight. Nice. Seven. Stay with it. Six. Awesome job. Five. Nice work. Nice work. Four. You got it. Three. And two and one. Bring the weights right here to your chest. Step nice and wide. Find second position. Heels and toes out. Again. Think about sliding your back down the wall. Tiny pulses in second position. Go. Eight. Seven. Six. You got it. Five. Four. Three. Two, one. Just gonna pull that left leg in to meet my right so it's second to first. Second to first. Second to first. Think about pulling those inner thighs together as you stand tall. Pull. Nice work. Pull. Chest up. Eyes up. Pull. Tap those heels. Tap it. Nice work. Nice work. Right here. Come on. You have five, four options. Stay here. Three option at a jump. And two and one option stay there. Option. Give me a toe stand so it's down. Toes, toes. You're popping to your toes. Hop it. Let's go. It's a quick burst. You have 10. Come on. 9. 8. You got it. 7. Yes, you can. 6. 5. Quick cardio burst. 4. 3. 2. 1. Nice work. From here, take a nice forward fold. Shake, shake, shake. Catch your breath. You can keep the dumbbells or you can set them off to the side. I'll just keep them. I'm actually gonna turn to the side for you guys. Gonna step back, find a nice high plank position. You can do this on or off your dumbbells. You're going to give me a push up to a T. So it looks like this. One pushup, open to T. Hold. Set it down. One pushup, open to T. We're just going to stay on this one side. It doesn't matter which side. You're going to do the next side the second time through. One pushup, open to T. You got it. You got it. Come on. With control. Push up. This is the last move right here. This is your last move. Yes, you can. You have five. Come on, five more pushups. Yes, you can. Nice work, nice work. You have four. Stay with me. You can always drop to the knees or take it up to an incline. You have three. Woo. It's getting hard. Yes, it is. You are strong. You have two. Get up there, get up there. One more, one more. Last one. Nice. Hold that side. Plank. Hold it for five. Four, Three, two and one. Nice work. Come down. Quick stretch, quick sip of water. We're going to repeat those moves on the other side of the body. All right? Quick sip. Let's go. Right back into it. Grab your weights. Here we go. Stand up tall. Standing on my left leg. Right toe is popped. Curl with the front kick in three, two. Let's go. Curl, lift. Remember, I'm turning that heel up towards the ceiling, hitting that inner thigh. Curl, lift, curl, lift. You got it. Come on. Same moves, other side of the body. Nice work using those low abs. Keep them nice and tight. Let's go. Come on. It's a quick and effective 15 minutes. Yes, you can. You have six. Nice. You have five. Gonna hold that front leg in three. Yes. In two. Nice. Last one right here. Tap lift option. Hold those biceps halfway. Soft bend in this standing leg. Go. 8, 7, 6. You're gonna float it back. 5. 4. 4. 3. 2. 1. Nice work. Come to a balanced position. I'm going to turn this way so you can see me. Hinge it over. Left leg forward. Right leg is back. That wide back row. Pull. Nice. Pull the elbows up to shoulder Height. Squeeze those shoulder blades together. Option. Rear leg. Woo. Find that balance again. You can always find that chair, that countertop. Soften in that standing left leg squeeze and pull. A lot of moving parts here. Think about keeping those hips square and stable to the ground. Control it up, control it down you go. 8. Nice work. 7. You got this. 6. It's normal to feel this in your standing leg. That's normal. You have. Four. Come on, come on. Three. Just that back leg in. Two. And one. Bring it up. Nope, you're going to stay hinged over. Sorry, hinged over. Weights to the chest. Just that back leg. 8. Tap. 7. Nice work, nice work. 6. Then we go to Lunges in 5. Come on. 4. And 3. And 2. And 1. Nice work. Now the shoulders come stacked over the hips. I'm going to step back to a lunge position. Left leg forward, right leg back. As I lower down, I give a front raise. Tap, lift, tap, lunge, tap, lift. Find the balance. Lunge, tap, lift. Tap, lunge, tap. Woo. Nice. Your option is always try and take out those taps. Something to strive for. Nice. Normal. To feel this in that front left glute. It's working just as hard as this leg. That's lifting again. You might notice one side is easier than the other. For me, this is my more challenging side. If you can't tell. Tap. Come on. Five. Nice. Four. Awesome job. Three. Stay with it. Two. Last one. Down. Up. Tap. First position. Heels and toes out. Triceps right here. First position. Heels and toes out. You're going to pulse down. Pulse down. Tiny, tiny pulses. Slide that back down the wall. Push your knees out. Pulse. 8. 7. 6. Triceps on the right arm in 5. 4. 3, 2, 1. Hold here. Right arm overhead. Bend, Extend. Bend, extend. You got it. Down and up. Down and up. Hide the weight. Show it, hide it, show it. Down. Come on, come on. You got it right here. Go. 8. Nice. Go. 7. 6. Stay with me. 5. Come on, come on. 4. Woo. 3. And 2. And 1. Awesome job. Step to that second position. Heels in, toes out. Right here. Pulse down. Tiny pulses in second position. You're pulsing. 8. 7. You're going to pull that right heel to meet that left heel in four. Three. Two. Here we go. Here we go. Squat and tap. Wide and narrow, pulling that right heel to meet that left heel. Nice. Squeezing those inner thighs together. Squeeze. Come on, Squeeze. You got it. Pull and squeeze. Right here. Squeeze. Nice work. Option a, stay here. 4. Option B, toe stands in 3. You got it. 2. Last one. Stay here. Or toe, stand down. Toes wide, toes drop, pop, drop, pop. Come on. Go. 10. 9. Down to push ups. 8. Yes, you can. 7. You got this. 6. 5. Come on. 4. 3. 2. 1. Nice work. Take a forward fold. Circle it out. I'm going to go push ups over here so I can open up on my other side. Okay? One, push up. One T rotation. Honor off your weights. Up to you. Here we go. This is it. Your big finish right here. Finish strong. Come on. Give me the push up open to tee. There it is. Nice work. Give me the push up open to T. Keep those hips lifted high. Lead with the chest. You can always drop to your knees. You can always take this up to an incline. You got it. One Push up. One T. There it is. Nice work. You're doing it right here. Come on, we're in the final five. Let's go. Drop to the knees when you need to. You got this. 4. Nice work. Come on, come on. 3. Awesome job. Let's go. Two more. 2. You're going to give me one more, and then you're going to hold that side plank for a five count. That's it right here. Hold, hold. Five. Four, Three, two and one. You see that wobbly, shaky arm? That is tough stuff, you guys. I am so proud of you. Nice work. Let's go ahead, find a tabletop position right here. Actually, it's going to feel good for our wrists. Let's go ahead. Take your wrists, fingertips, point them to you. Just take a couple rocks right here. Forward and back, rocking out. Those wrists should feel really good. Nice. Go ahead, place those fingertips forward. Bring your big toes to touch. Widen your knees. Push your hips back and walk your fingertips away from you. Nice child's pose. Big inhale, lungs expand, big exhale. Just let it all hang heavy. You did so great. Such a great 15 minutes of movement. Whether you're getting it in the morning, the evening, whenever you can squeeze it in. I will always say 15 minutes is always better than no minutes, okay? Yes, it is. We're going to go to a nice side lying quad stretch. So take it down to your side and just pull one heel towards your glute. This should feel really good. Especially a lot of those leg lifts, those front leg lifts, really hitting the quad, the top of the thigh. Nice. Just pulling the heel towards the glute. Tuck your tailbone towards me. It's going to activate this hip flexor right here. Nice little stretch. Awesome job. Bring it up to a seated position. Find butterfly. You're going to pull the soles of the feet to touch Slightly hinge forward, opening up the inner thighs. Once you hit on that first position and second position, really activating those inner thighs. Nice. Up and over to the other side. Nice lying quad stretch other direction. Tuck that tailbone towards me, creating length through the top of the thigh, the quad muscle. Nice work. I hope you loved this 15 minute barre workout. If you did, we have plenty more barre workouts@nourishmovelove.com anywhere from 15 minutes to 45 minutes intense or low impact. We have barre workouts for everyone. We're going to finish with a nice dancer stretch. So you're going to come. Butt is sitting right back on my heels and I'm going to place my right hand on the ground, left arm. Big sweep up and over as I press my hips towards. Towards you. Opening up the front side of my body. Sit it back down. Same thing. Other side. Left hand on the mat, right arm reaches up and over. Big quad stretch. That should feel really good. Opening up through that front side of the body. If you want another stretch routine, you can find that at Nourish Move Love as well. If you liked this workout, please drop a subscribe to our YouTube channel and as always find more workouts. Bar strength training, high intensity interval training, whatever it is you want to do, you can find it@nourishmovelove.com have a great day.