30-Minute Barre Boxing Workout At Home

Hi, I'm Lindsay Baumgren of Nourishment of Love and this is your 30 minute cardio kickboxing and barre workout paired together. You guys loved our 45 minute cardio kickboxing barre workout. So we are back with an express 30 minute version. But don't let that fool you, it is gonna be a sweaty one. There'll be options for high impact or low impact heart raising movements. We are gonna knock it out. All I have is a set of three pound dumbbells. You can grab a set of light hand weights. I wouldn't recommend any more than £5. You could also grab some sou or water bottles or do this entire workout using just your body weight. We're gonna pair some pulsing plies with some cardio kickboxing moves to raise our heart rate. It's gonna be sweaty and fun. And if you think that this bar workout is your rest day, you better think again. You guys. Okay? Barre workouts are tough, especially when you're here with me. So let's get started with a bodyweight warmup and then we're gonna jump into our 30 minute circuit barre boxing workout. Okay, let's go ahead. Let's warm it up. So big shoulder roll, shoulders go down and back. Give me one more. Take a big in. Roll your shoulders down and back. We want to keep a nice long neck, shoulders down throughout this entire workout. Squeeze your core, squeeze your butt. We're going to start with alternating knee lifts. So right knee, left knee, just lift your knees. Opposite arm, opposite knee. Pull those core in nice and tight. Use those low abs to help lift up those legs. You have 8, 7, 6. We go to front kicks in 4, 3, 2. Take it to a front kick. Now give me arms up, arms up. Hold your arms up. Kick it and kick it. Can you point the toe? Kick it and kick it. You have eight. Six, seven, six. You got it. Five, four, three, two, one. Step nice and wide. Heels on, heels in, toes out. This is going to be our plie squat. So you're going to slide your back down the wall. Okay? Nice flat back. Tuck your tailbone towards me. Keep that core turned on. Knees go out towards the pinky toes. Pulse it down for eight, seven, six. You got it. Five, four. Hold low in three, two. Hold it here. Let's go for the arms. Sweep and sweep. Obliques and arms swee right here for four. Three, two, one. Take the arms to the side right here. Pop those heels up and down, up and down. Big arm sweeps all the way up, all the way down. Option to come into releve where you pop those heels off the ground. Only if it feels good for you today. Okay? It's going to increase the intensity. 4. Hold high. 3. Nice. 2. And can you hold those heels lifted? Drop your seat. Just hold it here for four. Three, two. Let's press it up. Up and down. Up and down. Shake it out. So those tiny movements build up the lactic acid. We pair it with a big movement to push it out. 4. Nice work. 3. Awesome. 2. And 1. Take a nice wide leg forward fold. Let everything fall down towards the mat. Stretch it out. From here we're just gonna push side to side. Two pulses each way. Side to side. Walk your hands across the mat side. Get those inner thighs. Stretch em out. Nice. One more each way. Awesome job. From here you're gonna your hands over. Frame that front foot. Find a nice low lunge. Rise up crescent lunge. Pulse it down. Tiny pulses in lunge. Opening up this hip flexor. 8, 7, 6. You got it. 5, 4, 3, 2. Can you launch onto this standing leg? Lift your back leg. 8, 7, 6. Finding balance and stability right here. Nice. You have 4, 3, 2. Back to center. Let's go. Inhale, exhale. Big sweeps. Down and up. Down and up. Two more down and up. Last one. Down, up. Take the nice wide forward fold. Walk the hands over. Frame the front foot. Other side. Rise up. Find the lunge. Pulse it down nice and low. Opening this hip flexor for eight. Seven, six. We launch off. Back leg only. Here we go in three, two. Can you launch? You can always grab a chair for balance support. You have eight of them. Let's go. Seven. Come on. Six. You can grab a countertop. Keep those hips square to the ground. Soft bend in that standing leg. Give me four. Nice. Three. Awesome. Two. And back to center. Nice stable base here. We're just gonna jab it out right here. Jab it, jab it. There it is. Warming up the core. Getting ready for those boxing intervals. Yes. Jab it out. Give me eight, seven, six. You got it. Five. Speed bag in four, three, two. Arms are up. Sweet bag. Just a little dance right here. Little dance. Arms go above the heart. Right here. Sweet bag. Sweet bag for eight, seven, six. You got it. Five, four, three, two and one. You guys warm? We're going to keep warming up as we get into the workout. Ok. We're going to start with a down dog plank series. No need for the weights. Grab a quick sip, just your body weight. We'll grab our weights when we bring ourselves back up to a Standing position. So go ahead, hit the mat. Find a tabletop position. Shoulders over wrist. Tuck the toes under. Push the hips up and back down. Dog. That should feel really good. Just pedaling out the heels here. Pressing the chest towards the thighs. Nice. For 4, 3, 2, and 1. Settle into the feet. Send the right toes long. Keep the hips square to the ground. Pulse that right leg. Point the right toe. Pulse it. Squeeze the glute. You have eight. Seven, six. You got it. Five. Holds here. Four, Three, two. Just hold the squeeze. Hold the squeeze. Hold it here. Getting all the benefits of an inversion paired with the glute. Yes. Squeeze your butt for four. Three, two. Let's go. You're going to pull the knee. Cross body, center, straight back. Cross body, center, straight back for the core. We're hitting it here. Cross center, straight back. Okay. All those core sculpting benefits. Trying to hit knee to elbow connection. Cross body, center, straight back. You have two more here. Cross center, straight back. Last one. Cross center, straight back. Shift it forward. Find your high plank. Option is always to drop down to the knees in high plank. Okay? Keeping the toes connected to the ground. Right here. Option A. Hold here. Option B. Tiny shift forward and back. Forward and back. Option B. Bend, extend, Bend, extend. Let's go. Right here. You have five. Come on. Four. Hold your plank in. Three, two. And hold your plank. Upper body. Alternating punches. Punch, punch. Straight out. Punching straight out in front of you. Keeping those hips square the ground again. You can do this knees or toes punch. Eight. Seven, six. You got it. Five, four, three, two and one. Nice work. Roll over to your side. Doesn't matter which. Side. We're going to do both sides. Elbow goes over or shoulder over elbow. Finding a clamshell, soles of my feet to touch right here. Knees come to touch. Lift the hips off the ground. As I lift the hips. I'm going to open the clamshell. So tap, lift, tap, lift. Join when you're ready. Right here. Tap the hips down as I lift. It's obliques, outer glutes, obliques, outer glutes. Advanced clam right here. You got it. Lift it up. Come on. Core is on fire. There it is. Nice work. 8. Hold high. 7. Whoo. 6. Hold it high in 5. Stay with me. 4. Yes, you can. 3 and 2 and hold it here. Can you shoot this leg out? Kick, kick through your heel, tiny kicks. Kick for eight. Seven. Six. Hold long. Five. You got it. Four. Three, two. Let's crunch. Let's crunch. In and out. Right here. Eight. Let's speed it up. Seven. Whoo. Six. There it is. Five. Yeah. Four. Three, Two, and one. Roll it over. Take a nice stretch back. You can sit to that one side. All those outer glutes sit to the other side. All those other glutes. Tap them. Just feels good to, like, hit them, doesn't it? Pound out that lactic acid that builds up in those outer glutes. All right, guys, going to repeat that down dog series, and then we're going to move on. Okay? Find that down dog. Hands to the mat. Press the toes under. Take a nice stretch. Pedal at the heels right here. Pedal it out. Press your chest towards your thighs. Core should be nice and warm this time, sending the left toes long. Hips stay square to the mat. Pulse that leg for eight. Seven, Six. Hold here. Five, Four, Three, two. Just hold it here. Squeeze your glute. Make a nice long body. Think about making your neck and your leg as long as they possibly can for four. Three, two. Let's pull it in. Cross body, center, straight back. Cross center, straight back. You got it. Cross center, straight back. Nice work. Cross center, straight back. There it is. Come on. Cross center. Two more, two more. Let's go. Cross center, straight back. Last one. Cross center, straight back. Set it down. Find that plank. Launchers. Tiny shifts or big shifts? Bend, Extend. Come on. Short set. You have five. Let's go. Four. Hold that plank. Three. Upper body punches in. Two, and hold your plank. Punch it out. You have eight. Seven. Six. You got it. Five. Four. Three. Two. One. Nice work. Side plank, other way. Side plank, other side. Here we go. Loaded right here. Shoulder over the elbow. Soles of the feet to touch. Lift the hips. Open the legs. Right here. Advanced clam. Down and up. Right there. Up and down. Up and down. Keep that core nice and tight. You got it. Lift and lower. Lift and lower. Hello, Glue. It's eight. Let's go. Seven. You're holding high. Six. Outside leg is gonna kick in five. Whoo. Four. Yes. Three. Come on. Two. And hold this side plank. Kick it out. Drive to the heel. Tiny kicks, hamstring glutes for eight. Seven. Six. You got it. Six. Hold on. Five. Four. We crunch in three, two. Let's crunch it. Crunch it. Crunch, crunch. Come on. Eight. Seven. Six. You got it. Five. Finish. Four. Three, two, and one. Nice work. Roll it over. Hit those glutes again. Hit those glutes again. Stretch it out. Feels good to just push your butt outside your feet, side to side. Hit those outer glutes. Awesome job, you guys. Plank series out of the way. You should be nice and warm. Find those light dumbbells if you have them. Moving on up. Chair. Work chair with weights. Chair. We're gonna hit the triceps. We're gonna get a lot of work in here. Chairs. Ankles and knees to touch. Squeezing my knees together. If I can sit back in a chair. Tiny pulses here. Tiny pulses. Now, if you have a belly or any other reason, you can always take this to a wider stance. Okay? Wider chair is great. If you have that narrow chair for me and that's comfortable for you, think about squeezing those knees together. It's going to engage your inner thighs, also known as your adductors. Right here. It's going to create that pelvic floor and core engagement. 2, 4, 3. Hold low in 2 and 1. Hold here. Option A, right here, you're going to punch and pull. Just arms, punch. So holding chair. Holding chair. Arms out in, palms down. Palms up. Palms down. Palms, palms up. There it is. Shoulders back, shoulders back. Pinch those shoulder blades together as you pull back. Right here. Nice. Four. Three. There it is. Two. And hold it back, palms face in. Triceps right here. Option A. Heels stay on the ground. Option B, come to releve. That's up onto my tiptoes. You feel that shake. Oh, there it is. Let's kick it back. Kick and end with triceps. Thanks. Tiny bend. Big extend. Tiny bend. Big extent. Weights come right to the hips. Straight back. Nice. It's hips straight back. Palms are facing in towards each other. Triceps, back of the arm. Shoulders relaxed. Long, lean neck. Let's go. Eight. Nice work. Seven. Hold it long. Six. Tiny tricep pulses. I'm gonna show you from the side in. Four. Nice. Three. You got it. Two. Hold it long. Hold it long. Can you drop your seat? All those legs start to come up, don't they? Tiny kicks right here. Just kick it. Kick, kick. Tiny tricep kicks. Tiny bend. Bend for eight. Seven. Six. You got it. Five. Stay with me. Four. Three. Two. Let's go. Bring the weights right here. Squat and punch. Kick back, punch up. I'm gonna turn back to you. Kick back, punch up as I punch up. Right leg lift. Punch it back, push it up. Punch it back. Push it up. Punch back, push up. It's a balance press driving onto that standing leg. Gonna challenge that balance. Let's go. Right here. Four. You're gonna hold it high in three. You got it. Two. And can you hold it high? Option. Can you find this balance? You can bring the weights together right here. Bend, extend, bend, extend. Straight leg kick out. Point that toe quads and triceps. 8. 7. Nice work. 6. Stay with me. 5. 4. Hold it high. 3. And 2. And hold it here. Take that leg out right here. Lift, lift. Obliques. 8. 7. 6. 5. 4. 3. 2. 1. Bring it back to that chair. Ankles and knees to touch. Pulse it down. Pulse down. Pulse down. Right here. Five. Four. Find stillness in three. Two. Find that stillness. Drop your seat. Option. Come on, to your toes. Kickbacks. 8. Let's go. 7. You got it. 6. Staying on those triceps. 5. 4. Hold it long. 3. 3. Tiny kicks in 2. And hold it long. Drop your seat. Tiny kicks. Bend. Extend. Bend, extend. Push it. You have eight. Seven. Six. You got it. Five. Shake out in four. Three. Two. Let's go. Kick back. Push up. Other knee. Kick back. Left knee. Lift. Kick back. Left knee up. Kick back. Left knee up. Find that balance. Let's go. Punch back. Punch up. Punch back. Punch up. You got it. Four. Three. Hold it high. Two. Find that balance. Last one. Can you find it? Find that balance. Weights to come to touch. Bend, extend. Point that toe. Kick it out. Long lean leg. Think about flexing the quad, the top of the thigh. Push. Soften in that standing leg right here. Push it. Triceps, quads. Heart rate's high. You got this. Four. Nice. Three. Moving on. Two and one. You ready for some cardio, baby? You ready to knock this out? We're gonna pick up the volume, pick up the intensity. Give me a boxer shuffle right here. Option A, you do this cardio segment with the dumbbells. Option B, you drop your dumbbells. You decide. Okay, Your first move. Two jabs forward, two jacks up. It looks like this. Jab, jab, jack, jack. Jab. Jab, jack, jack. Punch, punch, up. Join when you're ready. Let's go. Let's go. Up, up. Front, front. Up, up. Boom, boom. Up, up. Two jabs in the front. Two. Push overhead. Come on. Punch, punch. Keep that core nice and tight. Cardio. We're gonna raise that heart rate. Come on, let's go. Meant to knock it out right here. Let's go. Let's go. Punch, punch, Push. Push. Punch, punch, push, Push. You could always tap it. Two more. Two more. Punch, punch, push, push. Let's go. Punch, punch, push, push. Box or shuffle? Shuffle it out. Keep those weights right here at your side. We're gonna set it up. Set it up right here. Okay? Right arms in front. Left arm is in back. It's a jab, cross, knee on a four count. Looks like this. Jab, cross and knee. 1, 2, 3, 4. 1, 2, 3, four. 1, 2, 3, Four. 1, 2, 3. Turn when you're ready. Come on, let's go. 1, 2, 3,4. Jab, cross. Back up, back. 1, 2, 3, FOUR. Jab, cross. Up knee. Jab, cross, knee. 1, 2, 3,. FOUR. Stick with that combo. Come on. You got it. Tricky combos. You're gonna get it. Just keep trying. Come on. Mental toughness right here. You gotta be mentally strong and physically strong. Keep trying to. If you don't got it yet, you'll get it next time. Let's finish one more. Right here. Jab, cross, knee up. Hold it here, hold it here. Jab, cross, Jab cross. One, two. One, two. Stick with it. Let's go. Jab, cross. Jab cross. These three pound weights, do they feel heavy or what? Throw in that punch. Nice and strong. Twisted the core. Come on. Five, four, three, two. Jump your rope. Biceps, palms, face up. Jump your rope. Jump your rope. Catch your breath. Those are your mouth. We do it again. We do it again. We do it again. Two jabs, front two jacks. Come on, get through this cardio segment with me. You get a water break afterwards, okay? Set it up. Two jabs. The front two jacks in three, two. Let's go. One, two. Up, up, front, front, up, up. Jab, jab, jack, jack. You got it. Jab, jab, jack, jack. Come on, come on. You got it. These cardio intervals that go fast because you got to do a lot of thinking, right? These are complex combos. Complex combos meant to raise your heart rate, Right here. Push, push. Jab, jab, Punch, punch. Let's go. Front, front, high. Two more, two more. Front, front. Last one, last one. Front, front. Boxer shuffle. Shuffle down. Other side. Left arm forward, right arm back. All right, that four count will go slow. Jab, cross, up knee. Jab cross, up knee. 1, 2, 3. Let's pick it up. 1, 2, 3, 4. 1, 2, 3, four. 1, 2, 3, Four. 1, 2. Come on, punch, punch. Jab, cross, knee up. 1, 2, 3,. Four. Jab, cross, knee up. 1, 2. There it is. That heart rate's climbing. Yes, it is. Come on. Punch, punch. Yeah. There it is. Let's go. Let's go. Make it count. Come on. Two more. Two more. Last one, last one. Boxer shuffle, Boxer shuffle. Jab cross. Hold the jab cross in three, two. Let's go. Jab, cross. Jab, cross. Jab cross. Come on. This. Here's it. Jump rope. After this. Finish it. Heart rate, tie. I know, I know. I feel it. Let's go. Give me eight, Seven, Six. You got it. Five. Four. Three, Two, one. Jump your rope. Jump your rope. Squeeze those biceps. Palms are up. Shake it out. Let the heart rate come down right here. Water break in 10. 9, 8. Nice work. 7, 6. 5, 4. 4, 3, 2. Nice work. Set them down quick. Shakeout. Grab some water. When I said cardio kickboxing, heart pumping intervals, that's what I was talking about paired with bar. Now we go back to bar. Tough stuff, you guys. Heart rate is high. All right, we're moving on, we're moving on. Grab your dumbbells. Second position, second position. Heels in, toes out. Remember, we're sliding that back down the wall again. Tiny pulses right here. Catch your breath, okay? Gotta let that heart rate come down. You got one more cardio burst. There's only two cardio bursts in this, okay? I like to know what's coming. Now you know, too. Pulse it, you have eight. Seven, six. Hold low. Five, four, three, two. Hold it here. Here's your segment. We'll walk through it slowly. Punch out, punch under, punch out, punch under. Palms down, palms up with a pulse. Palms down, palms under. Shoulders, biceps, shoulders, biceps. So I'm serving you down, serving you out. Serve a platter. Dump it, serve it. Dump the platter, serve it. Oh, we're getting all heads of that shoulder. Yeah, baby. Do you feel the legs? Fire's building. That heat is building. Nice work. Got four more right here. Let's go. Four, three. There it is. Two. Come on, last one. Hold here, hold here. Just those biceps. Tiny pulses. Option is always come on to those tiptoes. Come onto those tiptoes. Drop your seat pulse. It tucks that tailbone towards me. I'm going heels on the ground. 8, 7, 6. Those legs are burning. You got 4, 3, 2. Bring those arms up. Find that boxer shuffle. Transfer a shuffle to here so it's a tiny pulse. It's like a boxer shuffle, but you're in second position. Come on, let's go. Get low, get low, get low. We go 1, 2, 1, 2. High, high, low, low, high, high, low, low. Like your head is hitting. It's a ping pong ball. Up, up, down, down, up, up, down, down. Do you feel your quads? Top of the thighs. They should be burning. Burning. Yes, yes. Come on, one more, one more. Up, up. Hold it low. Hold low. Slow jabs, slow jabs. If you did my 45 minute. Hold here. Don't stand up. Nope. Did my 45 minute cardio bar. This is for you. You called me out. I missed slow jabs. We're gonna get both sides. Slow jabs. Bring it up you go. Down, two, three, four. Down, two, three, Four. Take it up. One, two, three, four. Take it up. One, 2, 3, 4. Take it up. Jab, jab, jab, jab. High, middle, low, lower, High, middle, low, lower. One more. High, middle, low, lower. Boxer. Shuffle, shuffle, shuffle, shuffle. Up, up, down, down, down, down. Two more, two more. Right here. Hold it low. Other side, other side. Bring it up. Take it. 1, 2, 3, 4. To the top. 1, 2, 3, four. I go high, middle, low, lower. I go high, middle, low. You feel your legs? Vampire. Linear, linear. Come on, down. Let's go. Up, middle, down, down. Let's go. Up, middle, down. One more, one more. Up, middle, down, down. Let's go. Down, up, down. Push it. Shake it out, shake it out. Right here. Down, up, down, up. Let's go. Come on. Give me one and two. Get low. Hold it here. Hold it here. Can you pop those toes? Come onto the toes. Sink low. Tuck your tailbone right here. Get those elbows up. Elbows up. Right here. Tuck, release, tuck. You're tucking your tailbone towards me. Squeeze your admin right here. Tuck. Nice. Four, Three. I'm shaking. Two. You got it. Left. One. Hold here. Elbow blocks. Right, left, right, left. You have eight. Seven. Get those toes up. Drop your seat. Come on. Four. Three, two. Let's walk it in. Walk in. Who? You ready for cardio? Drop those weights. Drop those weights. This one's just your body weight. We're gonna stay in this sumo squat position, okay? Actually, we'll go. We'll go. Yeah. Right here. Stay in the sumo squat. Gonna give me hooks that nice sumo squat right here. So it's 1, 2, 3, 4, tap the floor. Reach it up. High, high, low, low, tap, reach. Ready? You're on in three, two. Let's go. Let's go. Hook, hook, hook, hook, tap, reach. High, high, low, low. Tap, option jump. High, high, low, low, tap, option jump. High, high, low, low. Tap, reach, Hook, hook, hook, hook. Hooks are for your biceps. Flex your bicep. Right here. Let's go. High, high, low, low. Tap up. High, high, low, low. Tap up. Two more. High, high, low, low. Tap up. Bring it in. Shuffle it out. Set it up. Right arm forward. Right arm forward. Jab, cross, speed, bag. Looks like this. 1, 2, 3, 4. 1, 2, 3, four. 1, 2. Single it out. 1, 2. 1, 2, 3, Four. 1, 2, 3,4. 1, 2, 3, FOUR. Ha. Ha. Up, up. Jab, cross, speed bag. Jab, cross, speed bag, Hop, hop. Let's go. Speed bag. Jab, cross, up. Jab, cross, Up. Come on, light on those toes. Jab, cross, up. Jab, cross. Two more, two more. Jab, cross, up. Jab, cross. Hold your back arm. Just your back arm. Drive, drive, drive. Drive that back arm through. Punch it. Come on. 8. 7. 6. You got it. 5. 4. 3. 2. Hold your speed bag. Get it up, get it up. Right here. Speed. Big speed bag. Shoulders on fire. Shoulders on fire. Walk it over. Let's go the right side of our mat. Right side. You ready? Two lateral shuffles, Two punches. Looks like this should be. Shuffle, shuffle, boom, boom. Shuffle shuffle, Boom, boom. Come on, Boom, boom. Join when you're ready. Boom, boom. Shuffle, shuffle, shuffle, shuffle. Side, side, side, side. Boom. Come on. Light on the feet, fast on the toes. There it is. Stay loaded, stay loaded. Let's go, let's go. Come on. Boom, boom, boom, boom. Woo. One more each way. One more each way. Right here. Finish. Walk it up. Excuse me. Right here. Right into your next cardio round. We gotta go. Gotta go right back into it. Same moves. Same moves. Boxer shuffle. Right here. We're gonna go. Set it up nice and wide. Nice and wide. Right here. Hook, hook, hook, hook. Tap up. Two, four hooks. One tap. You're on in three, two. Let's go. Let's go. High, high, low, low. Tap it. Reach. High, high, low, low. Tap it. Reach. You know your options. Your options is tap up. High, high, low, low. Tap. Explode. High, high, low, low. Flex your biceps. Boom, boom, boom, boom. Down, up. Boom, boom. Down, down. Come on, come on. High, high, low, low. Two more. High, high, low, low. Down. One more, one more. High, high, low, low. Down, up. Shuffle it out, shuffle it out. Right here. 1, 2, 3, 4. Jab, cross. Speed bag. Speed bag. Jab, cross. Let's pick it up. 1, 2, 3, 4. 1, 2, 3, four. Jab, cross. Hup, hup. Jab, cross. Speed bag. Jab, cross, Speed. Bag. Leg. Jab, cross, up. Come on, come on. Drive that punch. See all that weight? Come forward. See how I lunge into it? Got off on my feet, right there. Jab, cross. Up, up. Boom, boom. Come on, dive into those punches. Let's go. Right here. Jab, cross. Up, up. Jab, cross. Up, Up. Two more. Come on. Finish. Boom, boom. Shuffle it out. Shuffle it up. Hold your speed, baby. Coat. No, hold your back arm. Hold your back arm. Boom, boom. Back arm. Let's go. Eight, Seven, six. Right into speed Bag. Come on. You have three, two, one. Speed bag. Get them up, get them up. Right here. Hands above the heart. That's what makes this hard. That's what makes it hard. All right? Shuffle over to your left. Left side. Two shuffles, two punches, two shuffles, two punches. You're there in the in three, two. Let's go, let's go. Shuffle, shuffle, jab, jab, shuffle, shuffle, jab, jab. Come on. Boom, boom. Knock it out. Right here, right here. Crank it up. This is it for cardio. Yes, you can. Let's go, let's go. Boom, boom, shuffle, shuffle. Come on, water break. It comes in 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Quick water break and we're on the mat. Quick water break. Take it to the mat. No, wait. Right here, right here, you guys. I always have so much more plan and we run out of time. So this is what you get. All right, you guys. 10 push ups. Here we go. Knees or toes? If you're on your knees, keep those toes tucked under and connected to the mat. Here we go. You're on in three, two. Let's go. That's one. Two. Come on, finish it. Three. Yes, you can. Four. Five. Halfway we go. Five. Let's go. Four. Nice work. Three, two, and one. Take it all the way down to the mat. You're lying on your belly. You can take your hands in front of you. Find first position with your feet. So my heels are touching. It is a tiny glute lift. Lift your heels up and down. Lift up. You can probably hardly even tell I'm doing this, but, oh, my goodness, does my butt feel it? Butt, hamstrings, low back. It's a tiny lift. He'll stay touching first position. Lift and lower. I'm trying to get my quads up and down, up and down. You got it. Up and down. Give me eight. Eight. Seven. Yes. Seven. Six. Stay with it. Five. Nice work. Four. You're almost there. Three. Awesome job. Two and one. Take it up and over. Two moves on the back, two moves on the back. Are you ready? Set it back. You're gonna do a sit up, sit up, jab, jab. Sit back, sit up, jab, jab. Sit back. Let's go. Come on, Joy. When you're ready, take it down. Up, jab, jab. Down, up, jab, jab. Let's go. Finish it right here, you guys. You're almost done. This in one isometric hold. Knock it out, knock it out. Boom, boom. Yes. There it is. Up. Boom, boom. Come on, come on. Up. Boom, boom. Yes. Two more. Two more. Hold it high, hold it high. Find a boat pose. Sit back on your side. Fist bones. Pull your navel in. Lift your legs up. Bent at 90 degrees. Option A, hold here. Option B, can you extend it long? Find your boat pose right here. You're gonna do cross jabs in boat pose. Oh, this is. Yeah, this is like plotties 1/ hundreds. On steroids. On steroids. Let's go. Come on. This is it. Whoa. Punch it high, high, high. Let's go. Get those legs out. Yes you can. 10. Woo. 9, 8. This is it. 7, 7, 6, 5, 4, 3, 2, 1. Take it all the way down. Nice long body stretch. Holy fast paced bananas. Cardio bar boxing. That's the new sentence for this. Let's go. Pull those knees in and just roll that low back out and take a big deep breath because I feel like I haven't taken a deep breath throughout that entire 30 minutes. That is bananas, you guys. Grab the inside arches or soles of your feet. We're gonna kick into one leg. I always love this. Happy baby. Kick into one leg, bring it back in, kick into the other. That is some high intensity heart pumping cardio mixed with some tiny pulsing burns. I love it. Such a fun one. You guys. Cross your ankles, go ahead, roll yourself up to a seated position. Nice work. You're gonna find this seated position right here. Roll the shoulders down and back. We're going to go shoulder stretch because there's a lot of shoulders in bar. Especially when we're punching, right. We're holding those weights. A lot of shoulders. Drop the shoulder, roll out the wrist. Nice work. Awesome job. These are such fun combos. Some of my favorite videos to film for you guys and you seem to love them, so we'll keep bringing them to you. This is some upbeat bar. Like I said, not your standard rest day. If you, if you think that's what a barre workout is, that's not what this is. Nice. Flap it out. Got a lot of triceps in there, so we're going to reach up. One hand goes to the middle of the back right here. Nice work. Triceps and shoulders. Hello. That's what we got a lot. And you're going to feel this in your core tomorrow, all that twisting. So let's take a core stretch right here. One hand to the dad. Ground up and over. Big side body stretch. Nice. Switch it out. Other side. Big side body stretch. And I'm still thinking about those advanced clams we did earlier in the workout. So we're going to sit out, take one leg up and over, pull the knee in. Feels so good for that outer glute, right? A lot of outer glutes, a lot of legs, a lot of arms. We knocked it out. 30 minutes of fire. Nice. Other side. Switch it out. Pull it in. Relax those shoulders. Keep that nice long neck. Always thinking about that nice long neck and all of your workout workouts. Awesome job. Sit it out. Awesome job you guys. Thank you so much for joining me for this 30 minute cardio barre boxing fusion workout. It was so much fun as always. If you haven't, check out our 45 minute version of this or we have more barre workouts, HIIT workouts, strength workouts, you name it. You can find it@nourishmovelove.com have a great rest of your day.