25-Minute Barre Workout At Home (Sculpt and Strength)

Hi, I'm Lindsay Baumgrand of Nourishment of Love and this is your full body barrel workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, they've been asking for more bars. So we are back with a full body barre workout. And I'm joined by the amazing Rachel. Hi. She's going to be walking through today's workout with us offering modifications. This is going to be a full body barre class you can do at home. We're going to be adding some light hand weights. We have anywhere between 5 and 10 pound dumbbell. Going to take this up a notch. This is a bar strength class and we're definitely going to raise your heart rate a little bit. So if you have some five to ten pounds, you can always grab two to three pounds or do this adjust your body weight. But it's going to be a fun total body sculpting workout. Are you ready, Rach? Let's go. All right, you guys, we're going to jump right in. We're just going to flow through this circuit, so just follow along bars, just kind of flow along style. We're going to start with a warm up, so we're going to go with some knee hugs. So you're just going to pull the knee up and pull the knee up. Start engaging that core. Nice. Awesome job. So you're thinking about pulling that knee up right in line with that hip. Give it a little squeeze. And as you do that, I want to think about exhaling and inhaling as you breathe. But the entire time your core stays pulled together like shoelaces. Pull a shoe together. Your that's what you're doing with your breath to pull your core together right there. Just breathing through that. Nice. Go for four. Go for three, two, and one. You're gonna hold that left knee up. Now slightly open it. Open up that hip. That feels really good. Right? Step down. Take it nice and wide. Second position. Heels in, toes out. We're gonna go take it down and up. Inhale down. Exhale, lift. Inhale down. Exhale, lift. Think about sliding your back down a wall. Inhale down. Exhale, lift. Knees are still going to track towards those outer three toes. So knees are pushing out. Push out and lift. Nice work. Down and up. Right there. You got it. Go. 4. Hold low. In 3. Nice work. 2. And 1. Slide that back down the wall. Hold it here. Lift the right heel, then the left heel Pop that heel. Heel pops are optional, called releve. Lifting that heel off that mat, it's going to challenge your body, especially your lower body, a little bit more. Go four. Three, two, one. Stand tall. Pull those heels in first position, you're making a V with your feet. Heels to touch. Give me a calf raise right there. Lift the arms up. Go. Calf raise and lift. Calf raise and lift those arms right up to shoulder height. Go. 4. Nice work. Go. 3. You got it. 2. Standing up. Nice and tall. Nice posture. Think about zipping everything up towards the ceiling. One more. Nice. Now turn your toes to face me. You can bring your ankles to touch if you can. You can squeeze those knees together to activate those inner thighs. You're gonna go chair, squat and lift. Chair, squat and lift. Arms overhead. Press back. Think about engaging the triceps as you press back. So palms up, PA back. Palms up, palms back. Engage the triceps as you press back behind you. Nice. Right there. Go. 4. Nice work. Go. 3. Awesome job. Go. 2 and 1. Nice work. Stand tall. This time you're going to pull that right knee up and you're just going to open it to the side. Step wide into that second position again. Back to those sweeps. Down and up. Inhale, down. Exhale. Stand tall. Nice. Go. 4. We're going to take it to a plank. Walk out in three, four. Nice work. Two and one. Walk it in. Take it to the back of your space. You're going to hinge forward. You're going to walk out. Find a high plank. Hold here for a three count. Three, two, one. Walk it back in. Stand up nice and tall. Do it again. Walk it out. Find that high plank. Option is always to drop to your knees or to your toes. You decide. Walk it back in one more time. This time you're going to hold that plank. You're going to hold that plank. Hold that plank right here. Hold your plank. Nice work, team. Nice and stable. You got your shoulders stacked over your wrist. Your heels are pushing towards that wall behind you. Think about pulling up on your kneecap, pressing back on your heels, spreading those shoulder blades apart. Nice, strong plank. Hold it here for 4. 3, 2, and 1. Shift up and back. Find down, dog. Pedal out those heels to feel. Really good. Big inhale up to the toes. Exhale. Melt the calves down to the ground. Do it again. Inhale to the toes. Exhale. Melt the calf down to the ground. We're alternating. You're gonna go down dog to high plank with a knee pull. So right knee hits right elbow down dog, left Knee hits left elbow. Down dog. Right knee hits right elbow. Down dog. Left knee hits left elbow. There you go. Little down dog. Transfer. Pull it in. Knee to elbow. Nice work. Down dog. Knee to elbow. Nice work. Go. 4. You got it. Go. 3. Awesome job. Go. 2. Last one. Hold that knee to elbow. Step that left foot outside that left hand. Take a nice easy twist. Gaze follows the fingertips. Feel really good. Stretching through the hips and outer glutes. Thread that needle looking across your body. Spinal rotation. Bring it back open. Set it down. Step back. Find that high plank. Same thing. Other side. Right foot outside right hand. Easy twist. Gaze, balls, fingertips. Feels really good. Thread that needle. Awesome job. Open it back up. Nice work. Set it down right here. Walk those feet in. Find a bear curl. Hover knees. Hover up the mat. Set them down. Little cat, cow. Drop the belly. Lift the chin. Reverse it. Tuck that spine up towards the ceiling. Tuck the chin to the chest. Drop the belly again. Nice. From here, find a nice neutral spine. This is where we're going to want to stay through the majority of the workout. This nice neutral spine. Tuck the toes under. Up and back. Walk the hands back to meet the feet. Quick little forward, fold, stretch. Bend at the knees. Roll up one vertebrae at a time. Two big shoulder rolls at the top. Nice. We're gonna get into the meat of the workout, so I'm gonna ask you to pick up your weights now. I'm gonna try and start heavy. I'm gonna go with £10. All right? We're gonna start in a second position. We're gonna flow pretty fast, you guys, okay? So take it at your pace. Heels and toes out. I'm gonna take the weights right between my legs. Slide that back down the wall. You're gonna pop that right heel. If you want, optional, you're gonna pulse. 2, 3, switch your heel, pop pulse. 2, 3. Switch your heel. Pop pulse, 2, 3. Switch the heel. Pop. Warming up those legs. Nice pulse. 2, 3, switch. Pulse, 2, 3, switch. Pulse. Remember that line or that string that is pulling your head. Top of the head, up towards the ceiling. And nice. Nice long tailbone. Two, three, switch. You're going to start to feel the top of the thigh start to fire up. I think I went longer. 1, 2, 3, switch. 1, 2, 3. Last. 1, 2, 3. Hold here. Option. Lift both heels. Drop your seat. Sit up nice and tall. Hold it here for 4, 3, 2, and 1. Stand tall. Shake out those legs. Starting to feel it. Pull those heels together. Now, palms are going to face you. You're going to go back to what we did in the warm. Up that V with your feet. First position. Calf raise, lat raise right here. Calf raise or releve front or lat raise. Sorry. Releve. Lat raise. Nice. We're gonna hit those shoulders. Core stays nice and tight. Warming up the calves and ankles. Lift and lift. Nice work. It's gonna be a combo of hitting the legs and the arms. Sometimes together, sometimes separate. But trust me, we are gonna hit every muscle group, head to toe. All those little stabilizers, right? Yes. All those small accessory muscles. I know Michelle said she loves the shaky bar burn of a bar class. She called it a sneaky bite of a barre class. That's exactly it. So fun because it's true. That's exactly what a bar class is. A sneaky bite because it works. All those small accessory muscles, right, that we don't normally hit when we pick up those heavier weights. Nice. Last one. Last one. Right here. Now take those toes. Turn them to me option. If you can get your knees and ankles to touch, you can squeeze those knees together. If you've got a pregnant belly or something, you can always take a wider stance. Whatever is comfortable for you. We're gonna go into three squat pulses, never coming all the way up. So it's down, up, down, up, down, up. Hold it here. Flip your palms to me. Slightly hinged over. Curl for three. Two, one. Back to down, up. One, two, three. Hold low. Curl, two, three. Back to squats. Up. Never standing all the way up. You're keeping constant tension on those legs. Three, two. Hitting those arms and legs together. This time you got thighs. Top of the thighs is what you're working right here. And then you're hitting those biceps. Two, three. Nice work. Up, down, up, down, up. Hold. Work those biceps. Two, three. Two more. Let's go. Up, down, up, down, up. Hold at the bottom hinge. Curl, two, three. One more time. Yes. Up, down, up, down, up. Hold it here and curl, two, three. Nice work. Stand all the way up. Right foot comes forward, left foot goes back. Right. Nice little shake. Shake. Right. Just give me a lunge and a tap. A lunge and a tap. A lunge and a tap. Nice work. Right foot forward, left foot back. Nice work. We're going to pair some lunges with some upper body. We're going to do a little bit of floor work, too. Fun little sequence here. Up. Nice work. Go three. Awesome job. Go two. You're going to hold that lunge last one. Drop low and hold. You're going to hold your lunge for 1, 2, 3. Drop your back knee down. Put your rib cage on your thigh and give me three back flies. Three, two, one. Come back up. Right here. Hold that lunge. Pick that back knee up. Hold for three, two, one. Drop that back knee. Hinge forward. Fly for three, two, one. That's tough, right? Get that chest up. Hold it here. Hold for three, two, one. Drop it down. Hinge forward. Three, two. One more time, guys. One more time. Come on. Yes, you can. 3, 2 are catching the drift, Rachel. We're going counts of threes, threes and threes. Three, two, one. Nice work. You're gonna go right here, and you're gonna step back. This left knee is gonna stay on the mat. Left knee is gonna stay on the mat. Right leg is gonna hover back option 3 point push up so you can keep this knee on the ground. Lead with the chest. Down, up, down, up, down, up. If you're like, I've got that, I need more of a challenge. Okay, I'm gonna float this left leg off the ground. Down, up we go. Eight. Nice. Seven. You got it. Six. Stay with it. Final five. Nice. Four. Three, two, one. So strong. Whoo. Holy bananas. That one gets the holy bananas. Everyone says who. Who thought bar was easy? Who thought bar was easy, right? Let's see. What knee did we have on the mat for that? This one. Nice. Let's bring that up. Left leg is going to come up. You're going to frame it between your weights. Take your weights. Stand them up right here. Nice. Put your hands on your weight. Launch up. You're going to lift and lower. Lift and lower. Lift and tap. Nice. So I'm just gently resting my fingertips on the weights for a gentle support. You can always take your hands off the weights. This is gentle support. Soft bend in the standing knee, lifting that back heel up to the sky. Lift and lower. Go. 8. You got it. 7. Core stays tight. 6. Nice work. Nice work. 5. You're gonna hold it high in 4. Nice. 3 and 2, and hold it high. Just hold it here. Point the toe, flex the foot. Point the toe, flex the foot for four. Three, two, and one. Grab your weight, Stand up. You're keeping the work right here in this glute. I know it's on fire. You're gonna give me a curtsy. Clean, Curtsy, clean and tap. Curtsy up to the shoulders. Curtsy clean and tap. Tapping that leg out to the side right there. Clean it up. Nice work, guys. Awesome job. Nice work. Nice work. We're going to get our heart rates up with a little bit of cardio right here. Go. 4. Nice work. Go. 3. Awesome job. 2. And hold it here, hold it here. Bring those feet together. Chair swings. Hinge, swing, hinge, swing. Push the hips back. Drive them forward, swinging those weights at the side. Nice little bit of cardio push right here. Nice work. Go. Eight. Nice. Seven. You got it. Six. Ready to raise that heart rate. Five. Four. Three. Two. Rack them at your shoulders. Press and tap. Push and push. Push and push. Press and tap. Press and tap. Press and tap. Right here. Go. 10. 9. 8. You got it. 7. Stay with it. 6. 5. 4. 3, 2, 1. We're gonna kick the left leg out so I can keep it consistent. Left leg is going to go out. Right hand comes to my side. Left arm goes overhead. Four crunches into four leg lifts. We start with the crunch. Go. 1. Nice. 2. 3. 4. Transfer the weight right here. Take this weight on your outer leg. Lift for four. 3, 2, 1. Transfer the weight back to crunch. 4, 3, 2, 1. Switch right here. 4, 3, 2, one. We're transferring that load from leg to leg because that's what we do in everyday life. Yes. Nice work, team. Transfer that load. Four. Three, two. Two more. Two more. Let's go. Get it. Four, three, two, one. Transfer that load. Four, three. One more time through. One more time through. Let's go. Finish strong right here. 4, 3, 2, 1. Switch it. Lift it. 4, 3, 2, one. Step wide, step wide. Second position, right here. Slide that back down that wall. Upright row with a heel lift. Lift. Right and down. Left and down. Right and down. Left and down. Nice work. It's up and down. That arm lift has that heel lift, upper shoulders and back for eight. You got it. Seven. Stay with it. Six. Nice work. Five. Four. Yes. Three. And two and one. Let's take it down and swing halfway down. Swing little swings. Eight. Seven. Nice. Six. Five, Four. Three, two, one. Walk it in. Same thing. Other side. Left leg forward this time. Right leg goes back. Is that correct, Rachel? Yeah, I think so. Lunge and tap. There we go. Lunge and tap. Same sequence, same sequence. Other leg. 8. 7. Nice work. 6. You're gonna hold those lunges. 5, 4, 3. Count lunge, hold. 2. 1. This time, instead of a back fly, we're gonna do triceps. So hold that lunge. Hold for 3, 2, 1. Drop the back knee. Hinge forward. Pull them up. Kick for three, two, one. Bring that chest up. Hold that lunge for three. Two, one. Drop that back knee. Pull those elbows up. Kick for three, two, one. Lift that chest up. Hold that lunge for three, two, One. Take it down, pull it up and kick for three. Feel those legs. Oh, yeah. So much fire. So much fire, right? Why is it someone said, Heather said. Why is it drop that knee and kick that bar? Workouts. It's funny how they can be more challenging sometimes than picking up a 25 pound dumbbell. I've got 10 of these hands, but my legs are so on fire. Nice work. Three. You got one more time through. Two. One. You ready? Lift and hold. Hold for three. Two, one. Set it down. Last time on those kicks for three. Two, one. One. You're gonna set those weights down, okay? That left knee stays on our. Right knee stays on the mat. Left leg goes back. We go into those three or three point push ups. You go down and up for eight. Let's go. 7. If it's too easy, you float that leg. 6. 5. 4. 3. 2. 1. Holy bananas. There you go. Right foot comes between those weights. Flip those weights up for a little bit of support. Fingertips gently rest standing tall. Rear leg lifts. Lift and lower. Lift and lower. Nice. Chest is parallel to the ground. Soft bend in this standing knee. Lift that back heel towards the ceiling. Lift and lower. Squeezing through that glute. You got it. 8. Nice. 7. Hold high. 6. Point the toe, flex the foot. That's where we go in four. Nice. Three. Two. Hold it high. Point that toe. Flex that hip. Keep those hips square to the ground. Nice. Point. Flex, point, flex. Final 4. Yes. 3. Curtsy. Lunge in 2 and 1. Stand tall. Grab your weights. Right foot stays planted. Left leg curtsy. Clean and tap. Curtsy. Clean and tap. Curtsy. Did we do this like last time? Now I'm starting to say I'm doubting myself. I don't know. It burns. I'm not sure if it just hurts because we've done it. You know what we're gonna do? 8. Here. 8. Other side for the bonus round. 8. 7. No, I think this is right. This is right. This is right. 5. Nice work. 4. Nice work. 3. 4. 2, 1. We're gonna raise that heart rate again. Ski swings. Feet are parallel, facing me. Hinge, swing, hinge, swing. Repeating that core and cardio sequence right here. 8. 7. Press and tap in 6. You got it. 5. 4. 3. 2. 1. Get them up. Let's go. Press and tap. Tap. Punch and push. Punch and push. Punch and push. Let's go. Right here. Keep pushing. You got this. 10. 9. 8. You got this. 7. Stay with it. 6. 5. 4. 3. 2. 1. Nice work this time. Right leg comes out, left hand comes down at the Side right arm overhead. Four. Crunches. Four leg lifts. Go. Four, three, four, two, one. Transfer that low. Lift. Four. Balance. Three, two. You can always grab a chair or countertop. One. Here we go. Crunch. Four, three, two, one. Set the weight on the leg lift. Four, three, two, One. Set it down. Crunch. Four, three, Two, one. Lift it. Four, three, two, 1. Back to crunches. Two more rounds. Go. Four, three, two,1. Here we go. Lift it. Four, three thousand two, one. Last one, Rach. Last one. Four, three, two, ONE. Lift it right here. Four, three, two, ON. Nice work. We go to the mat, guys. Set the weights down, grab a quick sip of water. We take it down to the mat for your final core and glute sequence. Core and glutes. You're going to be on your back. You're going to want one of your heavier weights. I'm going to grab one 10 pound weight. I'm going to start. Single leg glute bridge. You're going to do eight reps of every exercise. Ready? I'm going to put my. We'll go right foot on the mat. Right foot on the mat. Left leg lifted option. Rachel's going to put both feet on the mat. 8. Single leg glute bridges. If you want to hold the weight overhead, go for it. Here we go. Lower and lift for eight. Seven. You got it. Six. Nice work. Five. Stay with it. Four, Drive through that heel. Three. Hold at the top in two and hold for eight. For eight. Seven. Six. Isometric hold. You got this. Final five. Four, three, two. And lower with control. Take that weight into your right hand, okay? Send that left leg lower. You're going to give me a chest press as you lift this leg. Rachel's going to give you the bent knee option. So chest press. Lift for the toe right there. Chest press. Reach for the toe. Nice little cross that midline right there. Straight leg lift with a chest press. Go. 8. You got it. 7. Nice work. 6. Awesome job. 5. Hold high. In 4. Awesome. 3. Finish strong. Final 2. And hold it here. Just hold it here. Tiny pulses up pulse. 8, 7, 6. Reach that weight to that toe. You got it. Last three, two, one. Lower with control. Nice work. Take that weight. Hold each head in your hand. Full body extension. So kick out, pull in, kick out, pull in, kick out, pull in. Bent knee or full extension. Either way you have eight. You got it. Seven. Stay with it. Six. Nice work. Five. Awesome job. Final four. Nice. Three. And two and one. Nice work, team. Nice work. We're gonna do that same sequence, other side. Okay, Same sequence, other side. So let's go for left leg on the mat. 8. Glute bridge. Lift that. Lift that glute drive through that heel. Eight of them. Lower and lift. Right here. Nice. You have 8. Nice work. 7. You're gonna hold high in 6. Isometric hold in 5. Nice. 4. Stay with it. 3. Awesome job. 2. And hold it high. Hold head high for 8. 7. 6. You got it. 5. 4. 3, 2, and 1. Lower with control. Now it's gonna go left arm to right leg. Chest press. Chest press and lift lower. Chest press and lift lower. Reaching for that toe. Reaching for that toe. Crunching up option. Lift those neck and shoulders up. You have eight. You got it. Seven. Stay with it. Six. Nice work. Five. We all hold high in four tiny pulses. Three. Nice work. Two. And hold it high. Tiny crunches up. Tiny crunches up for 8. 7. 6. You got it. 5. 4. 3. 2. 1. Back to full crunch. Full crunch. Grab that weight. Both heads in your hands. Crunch and kick. Crunch and kick. You got it. Finish here. Nice work. 8. This in a boat pose. 7. Yes, you can. 6. Stay with it. 5. Nice. 4. You can always alternate those legs. Yes. Final 2. And 1. Nice work. Roll it up to a seated position. Set that weight off to the side. Grab behind your knees. Roll your shoulders back. Sit up nice and tall. We finish with a boat pose. This is it, guys. Option A, you come right here and you hold right here. Option B, you send those legs long. You release those hands and you hold it here. Option to pump those arms. Pump those arms. This is it, your final isometric hold right here. Yes, you can. How straight can you get those legs? How high can you lift that chest for? 10, nine, eight. You got this. Seven. Say with it. Six. It's your final hold. Five. Four, three, two. And one. Nice work. Roll it all the way back. High five. Rachel, that is a full body bar sculpt in the books. And I don't know about you, but that felt harder than I thought. That burned. Look at that bar burn. Sneaky bar bites. We're gonna call it this Bar bite. Nice work, you guys. From here, we're gonna take a nice long body stretch. Big inhale through your nose. Big open mouth exhale. Do it again. Big inhale through your nose. Big open mouth exhale. You're gonna roll over onto your side. We worked so much of the quad, so you're just gonna pull your heel towards your glute right here. Nice little side lying. Quad stretch. This should feel really good. Tuck your tailbone to me. Awesome work, you guys. So proud of you for knocking out that barre workout. I hope you loved it. I thought it was fun. Nice way to sculpt and burn again. Always sneakier than it looks. I love it because it's like a little bit of Lindsay lore. Like, this was, like, old school. Lindsay, you were a barre instructor for forever. I was a barre instructor forever, and now I've kind of combined strength with barre a little bit. So it's the, like, a little bit more of the heavyweight with bar style movements. You can see your transformation as an instructor. It's so cool. I love it. Roll back over, and then you're going to take that same right leg and you're going to cross the ankle across your left knee. Just take a nice little lying figure 4 for those outer glutes, which we really worked with those lunges. Nice work. That second position, can you pull that knee towards your chest just a little bit more? Nice work. And then you're just gently going to release it and switch it out. So we're gonna roll over and you're gonna see mine. Rachel's beautiful back sides for a nice quad stretch. Don't worry, you're not gonna kick. You got it. Nice work. A little quad stretch. See your beautiful backside. Tuck your tailbone. Pull your heel towards your glute. Think about lengthening through the top of that thigh, that quad muscle. Roll it back over. Take that ankle across the other knee. Thread the needle. Nice little figure four stretch. This should feel really good. Really good for those outer glutes. Nice work, you guys. So proud of you. Thanks for showing up and working hard with us. Always fun, always a pleasure. Nice. From here, go ahead, cross your ankles. Roll yourself up to a seated position. Tuck your fingertips facing your butt. Plant your heels on the mat, and just take a nice reverse tabletop, opening up that chest. Nice work. Letting that neck hang heavy. Hold it here for 3, 2, 1. Sit back on your booty. Turn to face us. Pull the soles of your feet together. A nice little butterfly stretch. Sit up nice and tall. Roll those shoulders down and back. Awesome work, you guys. It was so fun crushing that barre workout with you. I hope you loved it. If so, we'd love to see you back on the mat for another workout really soon. Have a great day. Awesome job on that barre workout. If you loved it, hit subscribe to our YouTube channel. If you want to add on some barre abs, I've cued that up for you right here. Or we have a strength and barre pilates challenge for you in a playlist right here. Have a great day.