30-Minute Barre Blend (Barre Cardio Workout)

Hi, I'm Lindsey Baumgren of NourishMove Love, and this is your 30 minute cardio barre workout at home. It's gonna be a lot of fun, you guys. And all you need is a set of light dumbbells. If you have them, I have some fives and threes. If you don't have them, grab some soup cans, some water bottles, anything you can get your hands on in your pantry. And if you have the option, we're gonna add this mini loop resistance band. It's gonna add a lot of fire and intensity to that lower body. If you don't have one, you can grab a sports bra, roll that up, and put it around the legs. Or. Or do everything we're gonna do with just your body weight. So it's 30 minutes, you guys, and we are gonna flow directly from one move to the next. We're gonna do a warmup, then we're gonna jump into some plank and we'll do some chair, some arms, some legs, some cardio. Cause if you work out with me, you know that I like to keep the energy high and raise that heart rate. So this is gonna be a full body cardio barre workout. Get ready to sweat and burn and shake alongside me. You can take it high impact or low impact, you get to decide. But let's get started with the warmup. So we're gonna take feet right underneath those hips. Roll those shoulders up, back, and down. Just take a couple deep breaths here. Big inhale. Roll those shoulders back. Exhale. Two more. Just like it. Big up, back, and down. Get those shoulders out of the ears. Nice. One more time. Up, back and down. Awesome job. Now you're gonna feel that core turn on. I want you to pull those hip bones together. Turn your core on. Drop your arms. It's opposite arm, opposite knee. Lift right up. Lift those knees. Lift those ar and up. We're going to keep the core activated the entire workout barre is so effective for turning on the core, the pelvic floor. You're really going to hit that core throughout this whole workout. And we get to start with planks. Who doesn't love a good plank series? Yes. All right, right here, you got four. Three, two. Step it nice and wide. Find that second position. Heels in, toes out. It's down and up. Give me a big inhale and exhale. Reach tall, down and up. Think about pushing those knees out towards the pinky toes. Squeezing those inner thighs together as you stand, opening up those arms. Big sweeps, bigger the arms. Higher the heart rate. Right here, you Got four. Hold it high. And three. Nice. Two and one. Hold high and then slide that back down the wall right here. Tuck that pelvic floor under. Keep those core turned on nice and tight. Tiny pulses down right here. Tiny pulses. Feel those legs are gonna fire up right here. You got eight. Seven, six. Nice work. Final four. Three, two. Hold it here. Lift that right heel, that left heel. Warm up the calf, the ankles. Pop those heels off the ground for 8. 7, 6, 5, 4, 3, 2. Can you hold those heels high? Whoa. Find your balance. There it is. And tiny pulses with those. He lifted. Yes. There you go. Feel the fire. 4, 3, 2, 1. Drop the heels. Take a nice forward fold. Shake out those legs. That feels nice and good. Open up those hammies right here. Walk those hands over. Frame that front foot. Rise up, find a nice low lunge. Tiny pulses down in lunge. Open up this hip flexor for 4. 3, 2, 1. We go squat right here. Take it. Lunge, squat, lunge, squat. So you're rotating that back knee towards the ground. Open, down, open. Add those arms right here. Take them down, side, down. 4. There you go. 3. Nice. 2. Last one. Hold here. Just reach side to side. You can keep those legs nice and straight. Open up the obliques. Reach, reach. Four. Three, two. One. Rotate those hips. Other side. Tiny pulses down. And lunge. Keep that core tight. Shoulders stack right here. Pulse for four. Three, two. Let's take it. Take it. Lunge, Squat. Down, open, down, Open. Nice. Add those arms. Squeeze your back as you open right here. Tap the knee. Lunge, open. Tap it. Four. Three. There you go. Two. Last one. Take it. Tap together. Tap together. Down, up, down, up. There you go. Right here. 4. Finish the warm up. 3. Nice. 2. And 1. Hope you guys feel nice and warm. We're going to continue to warm up as we jump into our plank series. Grab a quick sip and find your mini band if you have one. Plank series starting with this mini band around the thighs. So think six inches above your knees. Never on your knees. Always above the knees. You can always take it to the ankles below. We're going to start with a plank walkout with a leg lift. So it looks like this. Hinge forward, walk out to a high plank. Hold here. Lift right leg, lift left leg. Walk back in, stand tall, take it down, walk out. Find that high plank. Lift right leg, lift left leg. Walk it back in. Alternating leg lift. Squeezing that booty right here. Right left. Walk it in, stand tall. Squeeze. Nice. Two more just like it. Walk it out. Lift right, lift left. Last one, last One. And on this last one, you're gonna hold that high plank. Walk it out, hold that high plank. Lift right, lift left, hold your high plank. Take a nice wide base with your feet. Your option is always drop down to your knees. Okay, that's an option. Drop down to your knees right here. Hold here. Alternating forearm drops. So I drop my right forearm up, left forearm up. Do you feel the tricep engage of the opposite arm right there? It's a drop, a lift, a drop, a lift. Down, up, down, up. Let's go. Five. Whoo. Four, three, two, one. Take both forearms to the ground. Hold it here. Hold that nice forearm plank. Now, can you do alternating knee drops? Drop knee, drop, knee pedal, then knees. Hello, low ab. Right there. They're on fire. Got 8, 7, 6, 5, 4. Hold that plank in 3, 2, 1. Just hold your plank. Hold here. Everything gets nice and fiery for an eight. Count for eight, seven, six. You got it. Five, four, three, two, two, one. Knees to the ground. Sit it back, push back, Open it up. Take a nice little child's pose. Stretch. I'm going to reach back and grab my sweat towel because my forearms are already sweaty, you guys. And then I'm going to grab one dumbbell. Going for that five pound. Going to try and go heavy. Take my sweat towel to the ground so I can keep from sliding. Can take that one dumbbell. I'm rolling over to the side. Doesn't matter. We're going to do both sides. Forearm on the ground, shoulders stacked over elbow. Inside knee is on the ground. Outside arm is right here. Option A, you stay here, you reach under, you open and fly. Reach and fly. If you're like, I got that. Take it up to a side plank. Reach and open. Reach and open. So it's obliques, abs back. Obliques, abs back. You're going to feel that shoulder fire, too, right? Reach under, pull it up. You can always keep that inside knee on the ground. You got four. Let's go. Three. Come on. Two. Last one, last one. Hold it here. Just pulse those hips for eight. Seven, six. You got it. Five, four, Three, two, one. Drop down to that inside knee. Hold that inside knee. Okay, Right here. Outside leg. Tap it. Tap it. Tap front, tap back. It's a rainbow. Front and back. Draw a rainbow with your big toe. Tap, tap. You got it right here. Five, four. Come on. Three. Hello, glutes. Two and one. Roll it back over. We're gonna go other side. I'm gonna go like this so I can stay facing you guys. Other side. Side. Right here. Side Plank option. Inside leg can be on the ground. You get to decide your workout. Reach under back fly. Reach under back fly. Let's go. Eight. You got eight. Come on. Right here. Seven. Stay with it. Six. Awesome job. Come on. Five. Woo. Hello, obliques. Four. You're gonna hold it high. Three tiny pulses in two. Last one, last one. Hold it high. Lift those hips to your highest point in pulse for 8. 8, 7, 6. You're doing awesome. Come on. 4, 3, 2, 1. You can set the weight down if you have it. Drop down to that inside leg right here. Tap front, tap back, tap front. You should feel this in the leg. That's on the ground too, because you just worked it right. Whoo. Hello, outer glutes. This should burn. Come on. Five. Four. Stay with me. Three and two and one. Okay, you guys, up to standing. Awesome job on the plank series. Grab some water. Grab your other dumbbell if you want it. We are going to jump into to a banded chair and arms series. Banded chair, banded arms. Okay. Looks like this. Ankles and knees to touch. Sink down into a chair. Keeping constant tension on the knees. Actually, I'm going to take this band. I'm going to go down, down here. We're going to take the band down to the ankles. We're going to do a wider chair today. Wider chair. 80% in my right leg, 20% in my left toe is the bicep curl. So curl, lift, curl, squat, curl, lift, curl, squat, curl, lift. Your butt should already be on fire because just do those rainbows. Curl, lift, curl, lift. You got it. Down. Nice. Right here. Five, four, legs and arms. Three, two. We're gonna go to a back fly. Last one, last one. Sink low into the standing leg. Get this outside leg out. Tension on the band right here. Tap in, fly in. Squeeze the back legs, outer glutes. How low can you get in that standing right leg? I'm hinged over chest is parallel to the ground. Pinching my shoulder blades together as I tap out and pull that band apart right here. Let's go. Eight. Come on. Seven. You got it. Six. Stay with me. Five, four. You're doing awesome. Final three, two and one. Hold it out. Slide it in front. Bring the arms up right here, shoulder press. Right here, shoulder press. Can you add a kick in, kick out, kick out balance, core stability. That's what you get. Right here in bar. Shoulders, legs. We're working the quad top of the thigh right here. Keep that core. Four. Nice and tight. Five. Staying it. Four. You're doing awesome. Three, onto triceps in two. And one. Take that leg. Take it all the way back. Right here. 80% in this front right leg. 20% back, left toe, right here. Bend, extend. Bend, extend, Tiny. Bend. Big extend. I'm going to show you from the side. Keep going. Standing in that front leg, I want you to see. Bend, push, bend, push. Weights to the hips. Straight back, tiny. Bend. Big extend triceps, back of the arm. Right here. You got it. Down. 8. Let's go. 7. You're gonna hold it long. 6. Start to feel in the back of the arm. Come on, right here. Final four. Three arms are long in two and one. Arms are long, but you sink low in the legs. Hold the legs right here. Up an inch. Down an inch. Tiny lifts for those arms. Palms up to the ceiling. You lift, you lower, get to your highest point and work from here for 8. You got it. 7. Hold it high. 6. Yes, you can. 5. Stay with me. 4, 3 and 2. And hold it here. Hold it here. It's wide, it's narrow, it's wide, it's narrow. I know it burns. Yes, you can. Keep those arms lifted. High. 8. Stay with me. 7. Low in the legs. 6. 5. Come on. Yes, you can. 4. Finish. 3. Finish. 2 and 1. Take it down, shake it out, bring it up. Come above. Ready weights. Come to the chest. Step to chair. Push, kick, push, kick, push. So a little bit more of momentum here. So you get a swing a little bit. We're moving into cardio. Let's go. Push out, kick, back, push out, kick, back, push. Are you ready to pick it up? Not your option, cardio with the weights. Or you can drop them. Two more right here. Last one. I'm back to you guys. It looks like this. Jacket, jacket. Kick it, kick it. Side, side, back, back. Shoulders, shoulders. Triceps, triceps. Outer heels, glutes, outer glutes, rear glutes, rear glutes. Hup, hup. Low impact cardio. Hop, hop. You'll get the option, don't worry. If you want to jump, you can. Come on, two more. Two more. Hop, hop, back. Last one, last one. Side, side, back, back. Weights to the chest. Right here. Pulse two. Stand. Squat. Two. Stand. Keeping constant tension on that band. Option A, you stay right here. Option B. Pulse 2. Hup. Pulse 2. Hup. You can leave the ground if you choose. Come on. Two. Yes. You got it. Pulse two up. Pulse two. Two up. Two more. Two more. Let's go. Last one. Are you ready? Walk it to the right. Looks like this. We go. Walk two, tap inside leg, walk two, tap inside leg. Walk two, tap inside toe. Walk two. How low can you stay in the legs? That's your challenge. Tap it, tap it, walk it, walk it. Hello, outer glutes. They're on fire. Do you feel it? I do, I do. Let's go. Tap, tap. Come on. Walk, two, tap. Last one. Walk two, tap. Set the weights down. Right here, right here. Take it down, up, down, up, down, up. You can lean the ground, tap, narrow, wide, narrow, or jacket down, up, narrow, wide, narrow, wide. Let's go. Finish cardio. 10. Come on. 9, 8, 7 if you can. 6. Stay within 5, 4, 3, 2, 1. Hello. Right here. Do you feel this? This should be on fire. Grab some water. Okay, we get to repeat it. We got two beautiful legs. We're back on chair and arms other side. So this time it is 80% in this left standing leg, 20% in my right toe. It's that squat, curl, squat leg lift. Let's go in three, two. Let's do it. Take it. Curl, lift. Right here. Take it down. Curl, lift, curl. Now, it's not about how far you can lift that leg, okay? It's all about engaging and balancing. Can you point the toe as you lift? That adds a challenge. Right now you're going to feel this sooner in the leg you're lifting than you did in the other leg because you just worked it it as your standing leg. Standing leg is equally as important as the working leg. Keep a soft bend in that standing leg. Find that balance. Hello, obliques. Let's go. Two more. You're out. Take it down and lift less set. Last set. Down and lift. You're going to hold this leg out. You're going to hinge over. Arms together, belly tight, back fly with a tap up. Tap right here. Squeeze back, back and legs. Tap it out. You gotta stay low in that left standing leg. Right here. Pinch those shoulder blades together. Squeeze and tap. Back and legs, two massive muscle groups. This is where the good stuff happens, you guys. Strength training meets cardio meets lean, long muscle muscles. Come on. Two more. Out. In, out. Bring that toe to the front now. Shoulders, quads. Let's go. Kick and push. Kick and push. Kick out. Point that toe. Keep a soft bend in that standing leg. Push. Shoulders, quads. That's the top of the thigh. Hup. Let's go. Hup. Whoo. Do you feel that core constant activation right here. You got four, three, onto triceps in two and one. I'm going to adjust my band slightly. It's popping up on me. You want to keep it never on the Knees, you guys always below. Right here. Take it to the back. Still. 80% right here. 20% right here. Bend, extend. Bend, extend. Take it down. Triceps, tiny bend, big. Extend. Down, up, down. Find that focal point on the ground. Settle in. Triceps, they're a three headed muscle. Have the capacity to be bigger than biceps. But these high reps, man. Tell you what, they make these five pound dumbbells feel like big cinder blocks. Come on, you got four. Hold long. Three palms, stay facing in. In two and one drop on the legs. Palms are going to stay facing in. This time. Keep push your palms together. Tiny squeezes, tiny squeezes. Seth, we're working the triceps different way. Tiny pulses, inner head. Three headed muscle. Eight. Seven, six. You got it. Five. Four, Three. Two. Back to neutral. Right here. Pumps in, palms up. Pumps in, palms up. Get to your highest point and twist from there. In, up. Holy bananas, it burns. I'm shaking. You should be too. Let's go. Four. Three tiny pulses. Just those arms. Last one. Up an inch. Down an inch. You got eight. This is it. Seven. Yes, you can. Six. Embrace the shake. Five. Come on. Four. Don't quit. Three. Not yet. Two and one. Now you can shake it out. Okay, ready? Here we go. Keep that staggered. All right, we'll go to chair. It's a push out, a kickback. Push, kick, push, kick. Leg, shoulders, triceps, out. Because you're ready. Back to cardio. Yeah, back to cardio. Good news after cardio, band comes off. Two more out right here. Last one out. Come on. Okay, face me. Two tap ups. Side, side, back, back. Let's go. Side, side, back, back. Here we go. Hup, hup, Back, back. You got it. Up, up, back. Yeah, there you go. Start to raise that heart rate. Are you ready? We're gonna go two squat jumps in 5, 4, 3, 2. Weights or no weights. Tiny. Hop, hop, hop. Option a hop. You don't have to leave the ground. Come on, Tiny. Hops, Hop, hop. Up, up. Let's go. Can you make it bigger for 10? 9, 8. Let's go. 7, 6 lateral walks. In 4, 3, 2, 1. We go to the right. Get low in the legs. Walk two tap, two right. Two inside tap, two left. Two, two inside tap, two, walk two tap. I want this band to come off. You should too. Come on. Walk two tap this and squat jacks. You guys. And the band is off. Let's go. Walk two tap. One more each way. Walk two tap. Last one, last one. Walk two, tap. Take it to center. Set those weights down. We Go. Narrow, wide, narrow, wide. Option A, stay here. Option B, are you ready? Let's go. Come on. 10. 9. This is it. 8. You get a break. 7. The band is off. In 6. 5. 4. 3. 3, 2, 1. Band is off. Nice work. Awesome job, you guys. Grab some water. That feels good. Water, Water. I'm going to my lighter dumbbells. I could always do this. No dumbbells at all, okay? You get to decide. Going lighter. Second position. Second position, cardio and core. That's all you have left. Wipe that sweat off. Second position, cardio and core. All right? You know that what we did in the warmup. Second position. Heels in, toes out. Okay, Drop your left knee. We're going to go like this. Left knee, center. Left knee, center, left, center. Out. Right here. Drop, pull, drop, pull, drop. Open, down, out. How low can you stay in those legs? You got four, three. Yes. Two. One. Hold here, hold here. Find heels and toes out. Slide that back on the wall. Tuck that tailbone W. Arms. Tiny pulse. Pull your elbows down towards your hips. You're squeezing your back, legs and back. Get low. Eight. Seven. Six. You got it. Five. Four. Three, two, one. Right, left, down, up. Bring them in. Out, out, down. Can you add the heels? Right here. Right, left, Drop, Lift. Bring them in. Out, out. Down, up. Two more. Two more. Out, out. Drop. Last one, last one. Right here. Out, out. Down, up. Bring them in right here. Down. Push down. Shake it out. We build the lactic acid with the tiny pulsing movements. We push it out with the big full range. Right here. Four. Come on. Three. Let's go. Two and one. You're going to sink low. Sink low. Arms come behind palms face up, chest, fly. Tap the weights. Fly down, fly. How low can you stay in those legs? You got eight. Let's go. Seven. This in an isometric hold. Come on. Five. Ha. Four. Do you feel it? Three. Legs on fire. Two and one. Bring them into the chest. Lift the heels if you can. Slide your back down. Hold here for eight. Seven. Embrace that, Shake. I'm with you. Come on, drop an inch. Final five. Four. Three, two, one. Drop the heels. Heels back to this time. You're gonna drop this right knee in right here. It's down. Open, Drop, pull, drop, slide. Drop. Open. You got eight. Yeah. Seven. Six. We shake it out. Cardio and core. That's all you got. Final three, Two. Last one. Shake, shake, shake, shake, shake, shake, shake. Who is ready for some tap downs? Right here. Tap, tap. Option A, stay here. Tap, punch, tap, punch. Option B, Skate, skate. Boom, boom, boom. Let's Go. Hit it, hit it, hit it. Come on. Eight. Whoo. Seven. You got it. Six. Back to plie. Hold that second position in four, three. Yeah. Two and one. Second position, right arm. You ready? Up, down, up, down, up, down, up, down. Punch right here. High, low, high, low, high. Add those legs. 8, 7, 6, 5. Yeah. 4, 3, 2, 1. Core. Twist, twist, twist. In, out, twist, twist. In, out. Come on. Ha, ha. Boom. Ha, ha, boom. Ha ha. Yeah. Right here. Five, four, three punches. Other way. In, two, one. Right here, right here. Let's go. Up, down, up, down, up. Come on. This Jack's core. Yes, you can knock it out. 8, 7, 6, 5, 4, 3, 2, 1. Are you ready? Down, up, up, down. Top, top. Low, high, high, low, high, high. This and core. Let me see what you got. Yes, you can. Five, four, three. Yeah. Two, one. Nice work, you guys. Water and core. I'm going back to my heavy dumbbells. Water, water. Okay, heavy dumbbells on our backs. Glutes and core. Okay? So roll down to your back. Okay. Legs are bent 90 degrees. One dumbbell each hand. Chest press. Right here. Push lower. Bridge, bridge. Hover the back of the arms. Don't hit the mat. Okay. Down. Push chest. You're getting out of push ups. You're getting glutes and chest presses instead. I don't know you've ever got a workout without pushups for me, but I'll tell you what, you got lots of planks, so that counts. Pretend like you're squeezing the little red Pilates spongebob you see in classes between your thighs. Last four. And three and two and one. Hold high. Hold it here. Just those arms. Bend. Extend. Hold the bridge. Triceps right here. Just the arms. Hold those hips to your highest point. It's eight. You got it. Seven. Stay with it. Six. Keep holding. Five. Squeeze your butt. Final four. Three, two, and one. Hold here. Tiny pulses. Just the glutes. Eight, seven, six. You got it. Five, four, three, two, one. Sink it down. Drop down to one dumbbell. One dumbbell right here into core. Option A. Neck and shoulders. Stay on the ground. Can you lift one leg? You're gonna fly up. Fly, switch. Fly, switch, fly, switch. So one leg lifted, opposite arm goes to a chest fly. Stabilizes the core. Yeah. Do you feel it? There we go. Meet in the middle if you want. That's a little harder. You don't have to rest on the ground. I'm still working on my core post, baby, so I'm resting. You can always lift the neck and shoulders up. That's a Little advanced for me. Right now you have four, three. Let's go. Two, one. Right here. Can you roll up? You're. Keep that dumbbell above your head. Can you roll the neck and shoulders up? Now slowly lift up for eight. 7, 6, 5, 4, 3, 2, 1. Bring those feet to a 90 degree bend. Final set. Are you ready? Core is tight. Sit back. Twist, punch, twist, kick and punch, twist, kick and punch, twist. You got eight. Let's go. Seven. You're almost there. Six. Stay with me. Five. Point that toe. Four, Three, two, one. Hold it here, hold it here. Lift, lift. You can come to here. Lift, lift. You got eight. Seven, six, five, four, three, two, one. Feet are on the ground. Other side. Lift, twist and kick. This is it. Twist and kick. Right here. Eight. Let's go. Seven. You're stretching in six, Five, four. Yes. Three, two, one. Hold it here. Roll back on an eight count. This is it. Eight, Seven, six. It's slow and steady. Final four. Three, four, two, one. All the way down. Legs go long, arms go long. That feels so good, right? Pull those knees to the chest. Nice. Right here, Gonna go alternating knee pulls. So pull two, switch. Pull two, switch. Little core and stretching. Awesome job, you guys. That was a solid sweat. Switch it out. Pulse two. Right here. Let's hold one knee and pull it out. Open up that inner, inner growing area, the hip flexor. Pull it out towards your armpit. Bring it back to center. Send it long. Other side. Pull it in. Open up the inner hips. And then we're going to get those outer glutes that we hit. Holy bananas with that band. Bring it in. Cross your ankles, roll yourself up to a seated position. Up and over towards you. Pull one foot. One sole of your foot in, other one out. Right here. I'm going to reach back here. We're going to get a nice quad stretch. Open up the chest, shoulders, quads. Awesome job, you guys. Cardio barre. One of my favorite ways to sweat. It's a little bit of a more high, intense spin on bar, but you can keep it all. Low impact, low impact, high impact. I love barre. It's pregnancy friendly, postpartum friendly, which this mama is. Switch it up. Other side. Postpartum friendly and great for everybody. Cross training. If you are a strength trainer, try barre. It challenges you in a whole new way. Honestly, I haven't been doing a ton of barre lately and these are so hard for me. I love it. I love the challenge. Okay, now you're going to wrap one leg around and we're going to get those outer glutes oh, yes. Pull it in. Hug it. Pull that knee up towards your chest. You should feel this right here. That should feel so good. If you get a chance to get a lacrosse ball or get a foam roller, get into this right here. Later, your para femoris. That could use a nice good stretch after these workouts. You want to stay bendy. So keep stretching because you guys, flexibility is all part of it. Avoiding injury and barre is all about strengthening and lengthening. Ok, so part of it is flexibility. You've got to strengthen, lengthen, increase range of motion, increase balance, increase flexibility, mobility, all that good stuff. You guys are so awesome. Thanks for joining me for this intense 30 minute cardio barre workout you can do at home. No bar needed. You can always grab a chair if you want more balance support. Nice work. Bring it back to center. We're going to butterfly those legs. Sit up nice and tall. Roll the shoulders back and down. Press the elbows into the inner thighs. Slightly hinge forward. Nice. That should feel good. Open up those inner thighs. Open up those outer glutes. You're going to feel it all tomorrow. Tomorrow. Legs, shoulders, core, back. We hit it all today. You guys are so awesome. Thanks so much for joining me. Do you love this 30 minute bar workout? Make sure you check out our other bar workouts. Yoga sculpt and give strength training and hit a try too. We have it all at nourishmovelove. Com. Thanks you guys have an awesome day.