30 MIN STANDING BARRE WORKOUT WITH WEIGHTS

If you're looking for an all standing barre workout at home. No planks, no push ups, just standing with light weights. This is the workout for you. We drop new workouts every week, so hit subscribe to my channel. All right, you guys, you've requested an all standing barrel workout completely off the mat using some dumbbells. And we have an optional chair for some balance support. And that's exactly what we're bringing you today. I'm joined by the amazing Rachel. Hi. Be offering modifications throughout today's workout. We're going to flow from chair to lunges and plie arabesque and throw in a little bit of cardio to raise your heart rate. You can take it all low impact at your pace. Do this without weights or add some light hand weights. We have anywhere from 5 to 15 pound dumbbells. To challenge your strength during this workout, we're going to jump right in with a warm up that flows right into our first chair circuit. So go ahead, grab your weights near you. Grab a chair. Or you could use a banister, you could use a countertop. Anything to help support your balance throughout this workout. And let's get started. We're going to start standing right here. You're going to give me a big breath in. Pull that core up and exhale. Do it again. Big breath in, Pull that core up and exhale. From here we go. Opposite arm, opposite knee. You march and march. Lift up and up option to add a pointed toe here. You can point those toes, engaging those low abs as you lift the knee right up in line with that hip. Go. 8, 7, 6, 5, 4, 3, 2, 1. Both feet on the mat. Find a chair. Squat. If it's comfortable for you. You're gonna give me a squat knee drive. Squat, knee drive, Squat and lift. Little squat, lift, little squat and lift. Take a stance that feels comfortable for you. You can always widen that base. Go. Four. Nice. Three. Step back. Lunge in two and one. Right foot forward. Step back with the left foot. Drop that back. Left knee to the mat. Tiny pulses down. Tiny pulses here for 8, 7, 6. Full range in 4, 3, 2 and 1. Take it down and lift. Down and lift. Option to add those arms up. Add those arms up. Nice. Right here you have four. Four. Hold high. In three. Nice work, nice work. Two and one. Hold it here. Sink deep into the standing leg. Shift your weight forward. Right here. Tap. Chin to calf. Tap. Right there. Tap. You can add runner arms. Run. Bring it in. Nice work. Draw the back leg towards the front calf for 4. Nice work. Nice work. 3. Awesome job. 2. And shake it out right here. Go side to side. Shake it up side to side. Shake it out for eight, seven, six lunges. Other way. In four, three, two, one. Left foot forward, right foot goes back. Drop that back. Right knee to the ground, shoulders stacked over hip. Pulse. 8, 7, 6, 5. Full range in 3, 2, 1 option. Add those arms. Lift, lower. Lift, lower. Lift, lower. Dropping the back knee towards the ground. Nice work. Right here, you have four. Nice. Three and two and one. Drop it here into that front knee. Slightly hinge forward. Back leg is going to tap the front calf. Tap right here. Tap. Nice work. Tap. Nice. Stay low in that front standing leg. Right here. Four more. Go. Four. Nice. Three. Tap it out in two and one. Tap it out side to side. Four, eight, seven, six. Plie squat in four. Three, two, one. Take the heels nice and wide. Heels out, toes in. Right here. You're gonna drop into a plie squat. Take it. Inhale down. Exhale, lift. Inhale down. Exhale, lift. Take it down and lift. Down and lift. Right here. Four more. Go. Four. Nice work. Three. Awesome job. Two and one, drop. Hold it here. Tiny pulses, tiny pulses. Nice flat back. Tuck that tailbone. Shoulder stacked over hips. Pulse. 8, 7, 6. You got it. 5, 4, 3, 2. Just the arms. You're gonna give me an L. Raise just so. Lift. Switch. Lift. Switch. Lift. Nice isometric hold for those legs. Go. 4. Nice work. Nice work. 3. Awesome job. 2 and 1. Bring it all the way up. Walk your feet in. Shake it out. That's your warmup. We're going to jump in so you can grab your weight. Okay? Whatever you want to start with. For a bicep curl and a tricep press back. Try and go a little bit heavier with my ten pounds. Finding that chair. Squat again. Again. If ankles and knees to touch does not feel good for you, take a nice wider base. Whatever feels good for you here. You're going to drop into that squat. As you do squat, curl, stand, drop and curl. Drop and curl. Join when you're ready. Drop and curl. Nice work for eight. Nice. Seven. Hold that squat in six. You got it. Five. Six. Nice. Four. Holding squat in three and two and hold your squat. Hinge it over. Legs are low. Just the arms. Drop and curl. Drop the arms and curl. You've got eight right here. Go. Eight. Nice work. Seven. Yes. Six. Nice work. Nice work. Five. Can you drop your seat just an inch for the final three? Nice work. Two and one. Hold it here. Drop the seat. Now we're gonna lift the hips. Palms are Going to stay facing up towards me and then go back to the mat. Drop and press tricep. Press back. Reverse tricep. Press back. Lift, drop, lift, drop. You have eight. Nice work. Seven. We're gonna put it together. Six. Combo move in five. Nice. Four. Yes, team. Three. Four and two and one. Stand up. Put it together. Drop, curl, pop, press, stand, drop. Push, stand, drop. Push, stand, drop. Push, stand, drop, Push, Stand. Two more. Drop, push, stand, drop, Push. Put those weights together. Drop your circle and pulse. Pulse. Eight. Seven, six. You got it. Five. Four, Three, two. Hold it here, hold it here. Embrace that. Shake. Can you squeeze your knees together? Feel the top of the thighs Start to fire up here. Come on. Isometric hold here. Hold it here for eight. Seven, six. You stand and shake it out in four. Three, two. Let's shake it out. Go side to side. Shake it out. Shake it out. Shake it out for eight. Seven, six. That feels good. Final four. Three, two, one. Set those weights down. Option to go for one weight. You can go a little bit heavier here if you want to challenge yourself. I'm going to come to my chair. One arm is on the chair. One arm's holding the dumbbell. Doesn't matter. We're going to do both sides, single arm back fly. Starting here. Fly lower with control. Fly lower with control. You have 8. Nice work. 7. Awesome job. 6. Stay with it. 5. Just using the chair for a little bit of balance support. Final three. We lose the weight in two. Nice work. Last one. Weight can go on the chair. You can transfer your forearm to the chair if you want. Rear leg is going to lift. Heel up and down. Lift and lower. Hips are square to the mat. Soft bend in this standing knee. If you want to challenge yourself. Standing leg can come into releve onto the ball of your foot. Option to point that back toe. You have eight. Nice work. Seven. Hold it high in six. Nice work. Nice work. Five. Rear leg holds in four. You got it. Three and two and one. Rear leg hold. Hold it here. Flex your foot. Draw your heel towards your glute. Tiny stamp up an inch, down an inch. Lift and lower. Tiny stamps. I want both hips square to the mat. Soft bend in that standing leg. Yes, you can stamp. 8. Nice work. 7. Nice flat back. 6. It's a tiny stamp. One inch up, one inch down for four. You got it. 3. We're gonna that knee in two and one. Slightly open that knee. Open that hip. Now lift from the knee. Lift the knee. Lower. Lift the knee. Lower. Do you feel all those tiny muscles in your hips? Rachel yes. There they are. Glutes like you're standing one, too. Standing leg feels it just as much right here. You have eight. Nice work. Seven. Awesome job. Final six. Curtsy lunge in four. Nice. Three and two and one. Take that leg. Wrap it around. Now. Chest comes up. Shoulder stack over hips. Curtsy lunge. Down and up. Down and up. It's a three, four. Curtsy lunge. That means I never come all the way up. There's constant tension on my legs. Down and up. Nice. You have eight. Nice. Seven. Isometric hold. We're gonna hold that curtsy lunge. Hold it in five. You got it. Four. Core is tight. Three, shoulders stacked two and one. Drop that back knee down. Just isometric hold. You can release that chair if you feel good. Nice work. Hold it. 8. 7. 6. Find your chair. 4. We're gonna run it out back, shin to front, shin. In 3, 2. Hold it low and run it out. Run it out. Run it out. Shin to calf. Shin to calf. Right here. Tap it in. Tap. 8. 7. 6. Stay low in that front standing leg. Nice. Yes. You got three, two, one. Come up. Draw that knee. Elbow to knee, elbow to knee. Little oblique crunch for eight. You got it. Seven. Nice work. Six. Stay with me. Five. Grabbing that weight. Four. Switching sides in three. Back fly in two and one. Shake it out. Give those glutes a little hit, that bar burn. That bar burn, right? Yes. We love a good bar burn. I know. Okay, grab the weight in the other hand. Set yourself up. Back fly, single arm. Back fly, fly. Lower with control. You have eight. Nice work. Seven. You got it. Six. You drop the weight back to that rear leg lift in four. Come on. Three. Legs and back in two and one. This circuit is targeting the posterior chain. That's the back side of your body. Here we go. Set it up. Rear leg lift. Lift. And lower. Take it up and down again. Soft bend in that standing leg option to come into releve on the ball. The foot of that standing leg option. Point those rear toes. Hips are square to the ground. We lift for eight. Go. Eight. Nice work. Seven, Isometric hold. Six. Leg is nice and long. And five. You got it. Four. Stay with it. Three. Hold it high. In two. And hold it high. Flex that foot. Draw that heel up an inch. Down an inch. Tiny glute stamps, glutes and hamstrings. Right here for 8. You got it. 7. We're gonna open that knee lifting just from the knee. In five. Nice work. Four. Stay with it. Three. And two and one. Tiny hip open lift from the Knee. Lower. Lift from the knee and lower. Lift and lower. Hello, hips. All these tiny stabilizing muscles that stabilize my pelvic floor. Right here. Lift. 8. You got it. 7. Curtsy lunge in 6. Nice work. Nice work. 5. Stay with it. 4. Drop to that curtsy lunge in 3 and 2 and 1. Standing leg feels that just as much. Wrap it around. Here we go. Curtsy lunge. Take it down and up. Shoulders are stacked right here. Nice and tall. You got it. All the way down. Three, four, up. I'm never standing all the way up. There's constant tension on these legs for 8. Here we go. 7. You know it's coming. 6. Isometric hold in 5. Nice work. 4. Holding low. In 3. You got this. 2 and 1. Drop and hold it here. Yes, you can. Tuck that tailbone. Brace that core. 8. 7. 6. We're gonna run it out in 4. 3. Stay low in that front leg. In 2 and 1. Run it out shin to calf. Shin to calf. Run it out. Stay low in that front standing leg. You got it. This and oblique crunches. Eight. Seven. Six. You got it. Five. Four. Three. Two, one. Bring it up. Knee to elbow. Bring it in. Out. Eight. You got it. Seven. Finish here. Six. We're moving on in Five. Nice work, team. Four. Keep it up. Three and two and one. Set it down. Grab some water. Awesome job, you guys. Quick little water break. We're gonna move on to our plie squats with one dumbbell. Nice work, you guys. Plie squats. We're gonna hit a little bit of shoulders, a little bit more legs back to that upper body. All right, let's take the dumbbell into your right hand. Heels in, toes out. You are sliding your back down that chair. I want the weight to face your face, so palm to face. It's a squat Arnold press. Rotate. Down and up. Single arm shoulder press with a plie squat. Take it down and up. A little bit more of an athletic bar with a little bit of a strength training twist. Because I love both strength and bar. You have eight. Let's go. Seven. Holding low. In six. Nice work. Five. You got it. Four. Four. Stay with it. Three. Nice work. Nice work. Two and one. Drop low. Hold here. Weight comes to the center chest. Tiny pulses down pulse. 8, 7, 6, 5. You're gonna hold it low. Just those heels, they're gonna lift in three, two. Hold it here. Tuck that tailbone. Drop an inch. Lift the right heel, left heel. Right, left. Pop Those heels for 8. 7. 6. Can you lift both heels? Isometric hold in 3. 2. 1. Option to lift both heels. Drop your seat. Tuck your tailbone. Take that weight out in front of you. If it feels okay, drop your seat and hold. Hold for eight. Seven. Single arm press other side. We shake it out in five. Four. You got this. Three. Two. Drop those heels. Take that weight to get down and push. Inhale down, exhale, push. Nice work. Feels good to go full range and shake it out. You got this. Give me eight. Nice work. Seven. Stay with it. Six. Five. Nice work. Nice work. Four. All the way down, all the way up. Two more, two more. Go. Two and one. Drop your seat. One more time. Right here. Grab that weight. Take it down and curl. Down and curl option here. Come onto those tippy toes. Drop that seat. Tuck that tailbone. Give me four. You got it. Three. And two and one. Embrace that. Shake. Drop an inch. Hold for eight. Legs are shaking. Seven. Yes, you can. Six. Almost there. Five. We go to cardio in four. Three, two. Stand up and shake it out. Out. Nice work, you guys. Weight is down. We're gonna shake out that lactic acid we just built up in our legs with a little bit of cardio. Are you ready, Rachel? Yeah, I'm excited to shake it out. It's funny how cardio feels like a break, right? Right. We got four moves. We're gonna do them twice. Start with a little squat. Tap, tap, just like we did in the warm up. Go. Eight. Seven, six lateral lunges in four, three, two, one. Giant step left. Just to my right. Lateral lunge. Drive, push. Push. Lateral lunge. Drive, Push. Push. You're only lunging to the right this time. We'll do the left on the second set. Hit it up. Push, push. Hit it up. Push, push. Nice. Hit it. Drive, push. Challenge. That balance. Challenge. That core push. That heart rate just a little bit right here. Down, up, push. Two more, two more. Down, up, push. Last one, last one. Down, up. Push. Hold it here. Just that right leg. Lift and lower. Lift. You can grab that chair again if you need it or challenge your balance. 8. You got it. 7. Nice work. 6. 6. Hold it high. 5. Balance challenge in 4. Nice. 3 and 2 and hold it here. Just hold it here. Hold, hold. Four. Eight. Seven, six. Back to the top. Chair and push out in three, two. Let's go. Chair. Tap, tap, tap. Back to the top. Same moves. Do it again. Nice work, team. Give me eight. Seven, six lateral lunges. Just to the left. In three, two, one. Giant step right. Hit left. Drive, Push, push. Hit left. Drive, Push. Push. Hit left. Drive. Nice work. You've got it. Now you've found your rhythm. Yes. Stay with it. Shake out those legs right here. Push. Push. Left. Up. Push. Two more. Two more. Left. Up. Push. One more. One more. Left. Up. Push. Hold it here. Just that left leg. You're gonna lift and lower. Take it up. Balance challenge. You got it, team. Go. Eight. Nice. Seven. Isometric hold sticks finish here. Five, four. Hold that leg high. In three. Nice work. Nice work. Two and one. Hold it here. Hold. Eight, seven, six. Final cardio. We jack it out in three, two, Set it down. And jack, jack, jack. This is it. We're grabbing the weights again. Going to a lunge sequence in 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Grab your water. Awesome job, you guys. Very nice work. We have lunges and standing core. That's all you have left, guys. Lunges and standing core. Nice work. I'm gonna grab my weights again. All right, we got a nice split lunge. Right foot forward, left foot back. Going to start with a lunge pulse. Drop that back knee to the ground. Shoulders stacked over hips. Tiny pulses. Pulse down, down, back. Knee drops towards that mat. Chest is up right here. Pulse, pulse. Tiny pulses. 4, 8, 7, 6. Isometric hold in 5, 4, 3, 2. Just hold it here, hold it here. Option. Can you lift that front toe? Hold. Hold for eight. Seven, Six, Five, four. Lower that front heel to the mat. In three, two. Drop the heel. Give me lunge. Up, hinge. Up. Drop the knee. Lift, hinge. Forward, lift, drop, hinge. Nice. So we're hitting that front quad right there. Now we hit that front hamstring, glute. Contract and lengthen right here. Down, squeeze, lengthen. Nice work. Down, squeeze, lengthen. Awesome job. Nice work, team. You have four more right here. Final four. Yes. Drop lift. Three. Awesome job. Drop lift. Two. One more. Drop, lift, hinge. Stand tall. Final hold. Drop that knee. Yes, you can. Right here. Take those weights to the chest. Isometric hold for eight, seven, six. You're standing tall. In four, Three, two. Stand it up. Heels to touch. First position, right here. Weights go overhead. You're going to bend and extend triceps. Nice. Bend and extend right here. Give me eight. You got it. Seven. Nice work. Six. Awesome job. Final five. Nice. Four. Squeezing those inner thighs together. Yes. Final two and one. Weights come back to the chest. Drop into a first position. Tiny pulses. 8, 7, 6. Knees are tracking out. Yes, you can. For 4, 3, 2. Hold it here, hold it here. Push your knees back. Back. Tiny pulses back. Tuck your tailbone. Pulse those knees. Eight, seven, six. You got it. Five. Lunges. Other side. In three, two. Stand up tall. Left foot forward, left toes or right toes back. Drop that right knee to the mat. Tiny pulses. 8, 7, 6. Isometric hold in 5, 4, 3, 2. Hold it here. Option lift onto those front toes. Hold. 8, 7, 6. Drop the back or the front heel to the mat in 4, 3, 2. Lower the heel down. Up. Hinge up. Drop the knee. Hinge the hip, squeeze through the glute. Lengthen the glute. Squeeze through the glute and lengthen. Nice work. Nice work. It's a split lunge into a split deadlift. Lower lift, lengthen lift. Lower lift. Lengthen lift. Nice work, team. You have four more. Four. Nice. Awesome job right here. Final three. Nice work. And two. You know what's coming. One more isometric hold right here. Down. Hup. Hinge and weight to the chest. Drop it low. Hold, hold. You're holding. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Stand tall. Shake it out. Weights are going down to the side. Standing core for the finish, you guys. Standing core for the finish. Awesome work. We're almost there. Set that water down. Pull that chair back into play. If you want your chair, standing core right here, just like you would on the mat if you were lying on your back, you're going to pull the knee in and release. Pull in a little stretch with a little core. Nice work. Find your breath. Slowing it down here. Finishing with a nice standing core sequence. You have four. Nice work. Three straight leg kicks in two and one. Arms come out. Opposite toe, opposite hand. So reach, reach, reach. You can point the toes, reach straighter the leg, harder. It is. Rachel has your modification with bent knees. Reach, reach, standing low abs right here for 8, 7, 6. You got it. 5, 4. Find your chair in 3, 2, and 1. Finding my chair right here. Outside leg, outside arm, behind the head, outside leg. Crunch, kick, crunch, kick. Soft bend in your standing leg. Pull it together. Out. You're making a C shape. Kick it out. C shape. Kick it out. Standing crunches. You have eight. Nice work. Seven. Hold that crunch in six tiny pulses in five. You got it. Four. Nice work. Last three. And two. And hold it here. Tiny pulses. Eight, seven, six. You got it. Five, four, three, two, one. Kick it out. Obliques. We crunch and tap. Crunch, tap or float? Crunch, tap or float. Nice work. Yes. You got this. Give me five. Nice. Four. Awesome. Three. And two and one. Set it down. Back to knee lifts. This time I'm gonna cross my arms. Rachel's gonna give you standard knee lifts. I'm gonna go to the twist and Twist, twist and twist. Same core sequence. Other side. You have eight. Seven, six. This is it. And we're stretching, guys. Five, four, three. Straight legs. Last one. Straight legs. Give me the kick. And the kick. You have eight. Seven, six. You got it. Five, four, three, two, one. Take that chair, Flip it to the other side. Here we go, we go. A little bit of balance. Other arm behind the head, other toes out. We crunch and kick. Crunch and kick. Think of making a C with your spine. Round through the core, kick it out. Round through the core, kick it out. You got eight. Nice work. Seven. Hold that crunch in six. Almost there. Five. Yes, you can. Four. Stay with it. Three and two and hold it here. Tiny pulse for eight. Seven, six. We hit the obliques in four, three, two, one. Take it out to the side. Crunch and kick. Crunch and kick. You have 8. Nice work. 7. Finish strong. 6. You are stretching in 5. Nice work. Nice work. 4. Awesome job. 3 and 2 and 1. Set it down. Awesome job, Rachel. Solid standing core workout. We hit the legs, the arms and the core. No planks, no push ups. Like felt really good. My quads are nice and spicy, so let's start there. Standing on the left leg or you can use your chair if you want for balance. You're just going to grab the quad, pull the heel towards the glute. Lengthen through that quad. Tuck that tailbone. Stand up nice and tall. Option to hold right here. Using your chair. Option to go for a little bit more length. Hinge and reach. Opposite arm away from you. Balancing on that standing leg. So proud of you guys. Awesome, awesome job. Stand up nice and tall. Reach up. Tricep stretch. Reaching for the middle of the back. Option to stay here. Option to take a nice side body stretch to increase the length and the stretch come back to center. Go ahead. Release the arms. Pull the back of your hands together. Round through the shoulders. Now pull your palms to touch in the back and stretch through the chest. Pull the chest apart. Awesome job. Let's go. Quad stretch. Other side. If you need to grab that chair, go for it. Quad stretch. Option to hold here. Option to hinge and lengthen. Nice work. Reaching, reaching, reaching away from you. Nice work. Bring it back up. Big reach up. Other arm goes for the middle of the back. Tricep stretch. Option to stay here. Option to go for a little side body stretch to intensify it. Nice work. Bring it back to center. One more time. Round through the back. Back of the hands to touch. Open the chest. Pull the knuckles away from the tailbone. Nice work. From here, bring your hands back to your hips. Just take your ear, your right ear. Drop it towards your right shoulder. And then give me a neck roll. Down and around. Other way. One more time. Back up to standing when you get here, two shoulder rolls. Up, back and down. One more up, back and down. And that is your standing bar workout. Awesome job, Rachel. Thank you for joining us. We'd love to see you back on the mat again really soon. I hope you love that bar workout. If so, hit subscribe to my channel. I've queued up another bar workout you might enjoy here. Otherwise, I'd love for you to join me in a two week barre challenge. You can find it all here. Have a great day.