25-Minute Pilates Barre Class At Home (Full Body Sculpt)

Hi, I'm Lindsay Baumgren of Nourishment Love, and this is your Pilates barre class at home. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community for more accountability and support. All right, Rachel and I are back in our bare feet, ready for a barre Pilates fusion class. It's going to be a lot of fun. I'm joined by the amazing Rachel. She'll be offering some modifications if you need throughout today's workout. If you. And all we're going to use for today's class is some lightweights. I have anywhere from 5 to 10 pound dumbbells. You can do this totally with body weight. You could add some water bottles, soup cans, whatever you have. And then I do have a chair that I'm going to be using for some additional balance support. So if you want to grab a chair, a countertop to add some additional balance, that's all we're going to use for today's class. So let's go ahead and get ourselves warmed up and then we'll jump right into this barre class together. So we're just going to start with some alternating knee hugs. So I'm just going to pull up and pull up. We could do a little double pull, pull, pull. There we go. Find my balance. Gonna need to find my balance today. One of the reasons we do this barefoot, it's all low impact, so there will be a couple little cardio pushes if you want, but that grounding down through your feet, really thinking about your foot as a tripod. Your big toe, your pinky toe, and your heel are your main balance systems that's going to support you as we go into those single leg balance exercises. One more hold. Hold here on the right and then open up. And then we're just going to go for some single leg open. So up, out and around, taking that hip through what is a full range of motion for you again, if you need to grab that countertop or that chair right now, great time to do so right there. One more nice up, around. And then you're actually just going to step right back into a lunge. Drop into a low lunge. Hold back, knees hovering off the ground. Hold it here. Tiny pulses down pulse. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Come on up. Take those hands behind your head. Open right here. Tap down. Reach out. Flip the palms to me, to the head, out. Palms to the back and down. Just warming up that shoulder joint again. Taking that shoulder through a rotation. Nice. Today's workout, if you choose to add those weights, will be a nice shoulder burn for you. We're going to hit the full body, really isolating every muscle group in your body. Little extra emphasis on those shoulders and those legs and thighs. Nice. Last one. Hip rotations right here. Up and around. Nice Again. Feel free to grab that chair if you want, or you can just challenge your balance and really challenge that core strength. Nice work. Really thinking about making a connection between your ribs and your hips or cinching that up throughout the entire workout to turn that core on and keep it nice and engaged. Now step back to that lunge. Hold. Hold that lunge. Tiny pulses, dropping that back. Left knee to the ground for eight, seven, six. You got it. Five, four, three, two, and one. Go ahead. Step nice and wide. Find second position. Heels in, toes out. Take it down. Lift. Open. Close. Down. Drop. Open. Close. Nice on that. Open. Think about pushing your pinkies to the back as you squeeze your back. Nice. Right there. Pinkies to the back. Squeeze those shoulder blades together. Nice. Drop. Open. Nice. Up, down, Open. Nice. Two more. Hold at the bottom after this last one. Hold it here, hold here. Option, pop those heels. Pop, pop. Option to pop those heels. Come into releve for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Go ahead. Take a nice forward fold. Toes come to me. Nice. Lengthen through those hamstrings. Awesome. Walk, heel, toe those feet in together. Bring it all the way. Ankles to touch if you can. Dropping your seat, swooping up into a chair. Knees to touch if you can. Tiny pulses, down pulse. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Stand tall. Right foot stays planted. Left foot is going to wrap around. Go. Curtsy, lunge. Drive the knee. One, two, two, three. Curtsy, lunge. Drive the knee. One, two, three, three. Little runners or high knees. One, two, three. Curtsy lunge. Drive the knee. 1, 2, 3. There it is. Up. And 1, 2, 3. Little cardio push. Nice. 1, 2, 3. Curtsy, lunge. Up. One, two, three. There it is. Down, up. One, two, three. Down, up. 1, 2, 3. Two more. Two more. Up. 1, 2, 3. Last one. Down, up. 1, two, three. Find your chair. If you want, you can pull that in. You can always do this from the ground. I'm just going to go in, place my hands on here for a nice little incline. Push up, get my chair. Make sure I'm all the way on my mat. There we go. Not wobbling around. Nice and solid. Right here. Push up. Lift the Right leg, push up. Lift the left leg. Squeezing those glutes. Push up and lift. Push up and lift. Two more. Push up and lift. Yes. This is still the warmup. Go on. You got it. Nice. Now step your right foot outside your chair. You can drop this hip towards the ground. Nice little stretch and then lift. Straighten through that front leg. Drop and stretch. Drop and stretch. Two more. Drop and stretch. Last one. Drop and stretch. Step back. Nice work. From here, you're going to pull knee in, knee in. Scooping up through those abs. Abs scoop for eight. Seven, six. You got it. Five, four, three, two, and one. Step the left foot outside that. Drop and straighten. Drop and straighten. Bend and extend through that front hamstring for 4, 3, 2, and 1. Nice work. Awesome job. Go ahead, take that chair. Set it off to the side. Grab a quick sip of water if you need it. Or going to jump right into this bar Pilates class. We're going to start with some bar inspired standing exercises. We will finish the class on the ground with some mat Pilates. Okay, let's see. I'll try and start with my. My heavier weights. We'll see how long I make it here. Okay, so we're going to start. Right foot forward. Left foot is going to go back into a lunge. So I'm going to lunge drive. Arms go all the way up overhead. All the way down. Slow and controlled. Step back. Lunge drive all the way up overhead. All the way down slow and control. Lunge drive all the way up overhead. There it is. All the way down, Slow and control. Taking that shoulder through a full range of motion. Again, going into this full balance position. Totally optional. Okay. You could always tap on the ground just like Rachel. Or I could drop the weight here in my right hand and I could grab my chair and just have that left hand going all the way overhead. Right hand on the chair for balance support. And you get to decide it's your workout today. Right? All the way up. Oh, there's a little tap I got to do. One more, one more. Down, up. All the way up overhead. Hold this balance position. If you can drop the weights in front of you. Alternating Arnold press, Press right. Press left. Can you keep that knee in line with the hip? Remember that tripod in that right foot balance. Arnold press for 8. You got it. 7. Stay with it. 6. Nice work. 5. Awesome job. 4. Great work. 3 and 2 and 1. Drop down. Find a chair. Find a chair. Weights to touch, knees to touch, ankles to touch. Tiny pulse. Drop your seat for eight. Seven, six. You got It. Five, four, three, two. Can you pop that right heel and pulse? Eight, seven, six. You're going to switch your heels. Switch your heel in four. Three, two. Pop that left heel. Pop. Eight, seven, six. You got it. You feel the quads, the top of the thighs start to fire up. Right here for three. Two. Switch your heel. Go. Six. Five, four, three. Switch again in two, one. Switch. Six. Five. Four, four, three. Isometric hold. Last one. Drop your heels or option lift them. Hold. Drop your seat. Hold. Hold. Eight, seven. Squeeze those knees together. Tops. The thighs are shaking. Final four. Three, two, and one. Drop the weight. Oh, and just round through that spine. Slowly roll all the way up. Shake out those legs. Same thing. Other legs. Standing on the left leg. Right leg steps back. Lunge drive. Find my balance. Straight arm lift overhead. Lower with control. Step back. Lunge drive. All the way up. All the way down. There it is. Lunge drive. All the way up. All the way down. Nice work, you guys. Lunge drive. Big inhale up. Lower with control. Down. Nice work. Balance through that front foot. Knee in line with that hip. Two more, two more. Lunge drive all the way up for the shoulders. All the way down with control. Step back. Last one. All the way up, all the way down. Hold that balance. This time we go. Bicep curls. Curl up and down. Curl up and down both arms. Eight. You got it. Seven. Stay with it. Soft bend in that standing leg for 5. Nice. 4. Knee in line with that hip for 3. And 2. And 1. Take this right leg. Step it out. Right toes are going to face away from me. Left hand shoots overhead. Right palm faces me. It's going to slide down. It's a windmill. Windmill, windmill, windmill. Stand tall. Bicep curl on the bottom arm. Glide, glide, glide, glide, glide. Cinch up through the abs. Bicep curl right here. Glide, glide, glide, glide, glide. Cinch up through those obliques. Side abs curl on the bottom. Right there. Glide. Slide that weight down. Cinch through those side obliques. Nice work. As I drop, eyeballs go towards that weight that's stacked right on top of me, okay? Keep that weight right over that shoulder. Eyeballs on your dumbbell. Glide it up, cinch it up and curl it up. Two more. Two more. All the way down. Cinch up, curl up. Last one, last one. All the way down. Cinch up. Curl up. Nice work. Stay standing on this left leg. Now you're gonna come into that half bicep curl. Get that right leg lifted again. Kick it out, kick out. And in. Out. You're squeezing through the quad Top of the thigh option. Push and pull. Push and pull. You could always alternate right here. Alternate or double them up. Nice. Kick out, Pull in, kick out, pull in. Go. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Back to chair pulse. 8, 7, 6. You got it. 5, 4,3, 4, 2 and 1. Stand up tall. Other way. These left toes point towards that side wall. Left hand faces you. Right arm goes up. Overhead. Weight on top of that shoulder. Slide down, windmill. Cinch up through those side abs. Curl on that bottom arm all the way down. Cinch it up and curl it up. Range of motion could look different here for everyone. You could go to the knee. Maybe you get all the way to that ankle. Maybe you drop that weight that's over your shoulder. That doesn't feel comfortable for you. Take it at your pace. Think about cinching up through those side abs. Cinch up, bicep curl. Right there at the top. Nice. All the way down. Lengthen, cinch and curl. Nice. Lengthen, cinch and curl. Two more, two more. Lengthen, cinch and curl. Last one, last one. All the way down, all the way up and curl. Nice work. Right here. Come into that half bicep. Hold again. Extend. Right there. Get long through the toes. Squeeze the quad. Squeeze the quad. The top of the thigh. Extend option. Add those arms. Push. I'm going to alternate. My shoulders are starting to feel it. Heavier weights here could always drop down. Out and in. Out and in for 8, 7, 6, 5, 4. Moving on. In, 3, 2 and 1. Nice work here. I'm going to drop down one weight. You could go two weights if you have lighter weights. I'm going to stick with my 110 pound dumbbell right here. I'm going to bring my chair into play chair. Okay. I'm going to stand on my right leg. Okay. Left leg is going to go behind me. Left leg is going to lift as I row on that left arm. So I row right here. Shoulders are square to the ground. Hips are square to the ground. Nice. Just gently resting my right hand on this chair for balance and support. Row eight. Nice. Seven. You're gonna hold at the top in five. That was six. This is five. Nice work. Four. I swear I can count. Three. Point that toe. Two. And hold it here. Nice long leg. Just the arm bend. Extend. It's a tricep kickback. Tricep kickback kick. What tends to happen here is we want to rotate this hip open. Keep those hips square to the ground, elbow high out and end. Think big extend, tiny bend. Big extend to the hip straight back to the hip. Neck is in line with that spine. Soft bend in that standing leg for three. You got it. Go. Two. Nice work. Last one. Open up slightly. Leg is going to come out. Just lift. You can rest your forearm here on this chair. Nice work. Side leg, lift, lift. Side leg, lift. Lift up. Nice. Go. Four, hold high. Three. You're going to draw a tiny rainbow in two. Nice work. Last one. Hold here. Tiny rainbow, rainbow, rainbow, rainbow, rainbow. It's a tiny rainbow with your big toe. Leg stays nice and long. Going to feel your outer glutes and hips. Really fire up here. You got it. If you want a challenge, come onto the toes of this inside standing leg. All right. I'm going to keep my heels flat on the ground. It's what feels best for my feet. Final four. You got it. Three. Stay with it. Two and one. Nice work. We're going to step wide. I'm going to grab my five pound weights. My shoulders are starting to feel it. Gonna come into second position here. Just like we did in the warm up. Heels and toes out. Back is gonna slide down the wall. Lift. Open together, stand, drop. Open together. Right there. Drop pinkies to the back. Nice work. Front raise. Squeeze those shoulder blades and stand. When I stand, I'm not coming all the way up to standing. Nope. Keeping constant tension on those legs and thighs right there. You got it. Shoulders, legs, thighs. This is where you understand the phrase the bar burn. You know that bar burn really starts to come into play right here. Last three. Nice work. Come on. Two more down. Squeeze those eyes. Do what you gotta do. Last one. Bring it in right here. Tiny pulses. Pop and pop. Right heel, left heel. Give those shoulders a break. Stay on those legs. Stay on those legs. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Isometric hold. Tuck your tailbone to me. Option to stay up on those toes. Option to drop your seat. Option to bring those arms out in front. It's an isometric hold. This is that bar. Burn that bar. Shake for eight, seven, six. You got it. Five, four, three, two. Let's stand up. Oh. Let's drop those weights. You want to shake it out with a little bit of cardio, Rachel? Yeah, that sounds good. Grab a quick sip. We're going to shake it out with cardio, all right? Option jacks or taps. Eight jumping jacks. Eight oblique crunches. Let's start with jacks in three, two. Let's go, let's go. Go. Eight, seven, six. You got it. Five, four, three, two. Hold it here. Open up. And crunch, crunch. Eight, seven, six. You got it. Five. Back to jacks in three, two. Let's jack, let's jack, let's jack. Eight, seven, six. YOU GOT IT. Five, four, three, 2. Oblique crunch. Other side. Drive it. Eight, seven, six. Back to jacks in four, three, two. Let's go for sixes. Six, five, four, three, two, one. One. Pull. Six, six, five, four. Three, two. Back to jacks. Jack. Six, five, four. Three, 2, 1. Pull. Six, six, Five, four. Three, two, one. Jack. Four. Three, two, one. Standing on your right leg. Curtsy, lunge. Three, high knees like we did in the warmup. Curtsy drive. One, two, three. Switch. Curtsy drive. One, 2, 3. Switch. Curtsy drive. 1, 2, 3. Switch. Curtsy drive. 1, 2, three. Down, up. 1, 2, 3. Down, up. 1, two, three. You got it. Come on. Yes. 1, 2, 3. Keep moving. Up. 1, 2, 3. Down, up. 1, 2, three. Two. More. Down, up. 1,2, 3. Last one. Down, up. 1, two, 3. Nice work. Grab your chair. Same thing. Other leg. Same thing, other leg. So I'm gonna go back to my 10 pound weight standing on my left leg. Right leg goes back. Dumbbell. Right hand. Shoulders are square. Hips are square to the ground. Lift and row. Point that toe. Soft bend in that standing leg. Pull. Heart rate's high. Let it come down. Row, row. Eight. You got it. Seven. Hold high. Six. Tricep kickback in five. Nice work. Four. Three, two, one. Hold high. Arm stays bent. Just that tricep. Reach and bend. Reach and bend. Remember, soft bend in that standing leg. Hips stay square to the ground for 8. You got it. 7. Stay with it. 6. You're crushing it. 5. Yes, you can. 4. Don't forget about your core. Nice and strong. Final two and one. I didn't think this through, Rachel. Now I gotta show them my beautiful backside. Forearm's gonna rest right here. Tiny rainbows. Rainbow with the big toe. Rainbow with the big toe. Rainbow and rainbow. Rainbow and rainbow. Get your leg to your highest point and work from there. Work from there. Tiny rainbows. With that big toe. Soft bend in your standing leg option, come into relevant of that standing leg option to come to your toe. Go. 8. 7. 6. 5. 4. 3. 2, 1. Set your weight down. Flip your chair. Remember those push ups we did? Let's do them again. Push ups. Here we go. Go. 10. Push ups. Set yourself up. 10 incline. Push ups. Let's go. Lead with that chest. Go. 10. Nice. 9. 8. 7. You got it. 6. Stay with it. 5. 4. 3. Yes. 2, 1. Right leg lifts. You're going to scoop and lift. Scoop and lift. Scoop and lift. Scoop through that core. Lift through the back. Scoop and lengthen. Scoop and lengthen. Go. Four. Back to push ups in three. Nice work. Two and one. Back to push ups. Let's go. Ten. Go. Ten. Come on. Nine. You got this. Eight. Stay with it. Seven. Six. Five. Scoop and reach. Other leg. Yes. Finish. Three, two, one. Scoop and reach. Scoop and reach. Scoop and reach. Scoop and lengthen. Scoop through that core as you pull. You pull that knee, you round that spine. Round and lengthen. Round and flatten the spine. Round the spine. Flatten it. Round and lengthen. Go. 8. You got it. 7. Stay with it. 6. Nice work. Final 5. 4. We hit the mat in 3. Nice. 2 and 1. Chair goes off to the side. Lovely work, everybody. Take it down to the ground. A little bit of core. Yes, a little bit of core. Let's start. Right arm is here on the mat. Okay. Legs are stacked. Okay. I have my left leg is slightly over my right leg. And this is a side bend, scoop and reach. So I'm going to side bend, reach and lower. Side bend, reach and lower. Reach into that side plank. Lower with control. Reach into that side plank. Lower with control, reach and lower reach. Obliques. 4. Nice work. 3. Awesome job. 2. Last one. 1. Roll it over into a forearm plank. Knee rolls. Tap, tap, tap those knees. Tap, tap, tap those knees. Tap, tap, tap. So I'm tapping my knees to the mat. Rachel's rolling her knees off the mat. Go. Eight. Seven. Six. You got it. Five, Four, Three, Two. One. Side bend. Other way. Left hand on the ground. Leg comes over right here. Let's reach it up. Reach and rest. Reach and rest with control. Reach and rest. Reach. Nice work, team. You're on your back for one more core exercise after this. Go. 4. Nice work. Go. 3. Awesome job. 2 and 1. Take it to your backside. Take it to your backside. All right, Legs go straight up here. Okay. Option option. Hands can come behind the hug, or neck and shoulders can rest on the ground. All right, I'm going to send one leg long. Rachel's got bent knee. Shorter lever right here. This leg does two circles. Two circles with my big toe. Switch. Two circles with my big toe. And switch. You're trying to keep those hips connected to the mat. And switch. I'm not thinking about how high I can lift my leg. I'm thinking about how high I can get my opposing leg away from me. How high or how long can I get this leg away from me? Nice lift. Two circles. Switch. Two circles. Switch. Two circles. Nice work. Try to Keep those hips connected to the mat, not wobbling during those circles. It's more challenging than it looks. One more switch. Two circles. Nice work. Bring those legs up, tuck and rest. Ready for one final Pilates 100. You're just gonna kick those legs out. Rachel's gonna keep bent knees. Lift your neck and shoulders up off the mat. Palms face the ground. Tiny pumps, tiny pumps right here. This is it. All you got. Finish this workout nice and strong. Right here. Pump. 10. 9, 8. You got it. 7, 6, 5, 4, 3, 2 and 1. Rest. Pull the knees to the chest. Awesome job. Pilates bar in the books. Take a nice long box. Body stretch. Legs go long, Arms go long. Big inhale through the nose. Big open mouth. Exhale. Nice work. Go ahead, pull the right leg up. Give it a nice pull. Pull. Take it down. Switch. Pull, pull. Nice long leg. Pull. Pull. Switch. Pull, Pull. Switch. Last one. Hold this right leg high. Pull, pull. Option to climb up the leg. Point the toe, flex the foot. Point and flex. Point and flex. Pull that knee in. Pull it slightly open. Open the hip. Now take it across your body, keeping your shoulders connected to the mat. A little spinal twist. Bring it back to center. Switch it out. Other leg goes long. Option to climb up that leg. Point the toe, flex the foot. Point and flex. Point and flex. Point. Nice work. Pull that knee in. Pull it out towards your armpit. Now gently glide it across, keeping shoulders connected. Final rotation. Bring it back to center. Cross your ankles. Take three back rolls rolling through that spine. 2. And when you get to the top three, go ahead. Plant your hands. Feet are at 90 degrees. Fingertips are facing your butt. Lift off. Nice. Reverse tabletop opening up through the chest, letting the neck hang heavy. Sit it down. And that is your Pilates barre class in the books. Thank you so much for joining us. Awesome work, Rachel. Have a great day. Thanks so much for crushing that class with me. If you loved it, hit subscribe to our YouTube channel. You want to add on some Pilates abs? I've cued that for you right here. Otherwise, if you enjoy a mix of strength training barre and Pilates, you have to check out this free two week plan right here. Have a great day.