30-Minute Full Body Cardio Barre Workout (Intense, No Equipment)

Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your 30 minute cardio barre workout. This is a bodyweight barre workout, so you'll be using just your body weight and a chair. So make sure you have a chair or a countertop or a couch nearby that you can use for some of the exercises we are going to do as we progress through this routine. So bodyweight and chair is all you need. We're going to get ourselves started with a warm up and then we are going to flow into the next 30 minutes of barre. It's going to be strength training paired with opportunities to raise your heart rate. If you know my barre workouts, you know I love a good sweaty barre session. So this is going to be a full body sculpt. Let's go ahead and get ourselves started. You're going to have your feet right underneath your hips. You're going to give me a big inhale. Reach up nice and tall. Squeeze your core. Squeeze your butt. Nice and tight. Right wrist grabs left. Up and over right side body stretch. Opening up through that side body. Bring it back to center and give me a calf raise or releve. Coming up to the tiptoes. Control. Lower to the heels. Up and over left side body stretch. Back to center. Lift onto those toes. Toes lower, back down. Let's do it again. One more time. Up and over to the right. Back to center. Calf raise nice and up and over to the left. Back to center. Calf raise. Go ahead. Drop your arms. Alternating knee lifts. So lift the knee, opposite arm, opposite knee. Keep that core pulled in nice and tight. You have 8, 7. We're gonna go internal hip rotation in 5, 4, 3, 2, 1. So now tap heel, heel, heel. So you're opening that hip. We go getting a little bit more range of motion with each one. Tap the heel internally. Rotate nice. Heel in Nice. Tap it. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Go ahead. Step nice and wide. Find what we call second position. Heels in, toes out. You're gonna lower your back as if you're sliding down a wall. Flat back. Tuck your tailbone towards me. Hold it here. Tiny pulses down. Give me eight, seven, six. You got it. Three, two, one. Lift those heels. Lift that right heel and the left heel. Pop them up and up. Give me eight, seven, six. You got it. Five, four, three, two and one. From here we're gonna go that internal hip rotation. We're gonna pull that hip in. So pull the hip in center. Pull it in center so you're Tapping that knee down as you pivot that back toe right there. Pull it in and open. Starting to feel some fire building your legs. There it is. Nice work. Give me four. Awesome job. Three, two. Find that balance. Last one. Hold it here. Point your toes slightly more towards me and sit back. Lateral lunge. Push side to side. Sit those hips back, hitting those inner thighs. Nice. Think about pushing your hips back towards that wall behind you. Push for eight. Seven, six. You got it. Five, four, three, two, one. Bring it back to center and take a nice wide forward fold toes. Face me. Go ahead. Just let everything melt down towards the ground. Opening up that posterior chain. Walk your hands back to meet your feet. Slowly roll up one vertebrae at a time. Roll those shoulders back. Step those feet in. Tap it out. Tap and tap. Stay nice and loaded in those legs. Tap jacks, big arms. Sweep those arms up and up like you're drawing a circle with your hands. Up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Tap it back to lunge. Power lunge, knee drive. Lunge and drive. Lunge and drive. There it is. Nice. You got four. Hold high. In three. Challenge your balance in two and hold it high. Challenge your balance. Shoot it out. Find Warrior 3. Reach those arms away from your body as you extend through that back toe. Hold for three, two, one. Step it together. Lunge. Other side. Step back and drive. Lunge and drive. We're going to add some of those moves in today's workout where give me a power move like this. Lunge, and then you go into a balance move. Really got to gauge that core right here for three. Hold that knee. Drive in two. You got it. Last one. Hold here. Embrace that core. Reach out. Push the fingertips and the toes away from each other. How far can you get out? Take out those wobbles. Find stability. Hold it here for 3, 2, 1. Step it back in. Awesome job. We're going to keep warming up as we flow into a plank sequence. So you're going to step to the back of your mat. You're going to hinge forward. Walk out to a high plank. Once you find high plank, drop your hips. Roll your shoulders down and back. Nice. Open up the chest. Tuck the toes under. Find that plank again. Send your right leg or right arm out. Hold it here for three, two, one. Set it down. Left arm out. Hold it here for 3, 2, 1. Nice work. Step the right foot outside the right hand. Easy twist. Nice. Set it down. Other side. Left foot outside left hand. Easy twist opening those hips. Nice. Set it down. Step back to plank Push back down, dog. Shift forward. High plank. Open up. Side plank. Feet can be stacked or scissored, or you can drop down to that inside knee. Hold it here for three. Two. Side plank. Other way. Right into it. Open up. Lift those hips. Piking right here. Holding that hip as high as you can for three, two, one. Set it down. Walk back in. We're going to go through that again. Stand up. Reach up nice and tall. Big inhale, exhale, fold, Walk out. Find that high plank. Drop the hips, shoulders. Roll back towards the hips. Open up the chest. Toes tuck under. Find that high plank. Nice. This time. Lift the right toes long. Extend through the toes. Hold it here for three, two, one. Set it down. Left toes left. Hold it here. Extend long through those toes for 3, 2, 1. Awesome job. Let's add the arm. Now take a nice wide base with the feet. Right arm reaches out. Extend through those fingertips. Hold for 3, 2, 1. Hello, planks. Extend that left arm out. Reach it as far from the body. Keep the hips square to the ground for three, two, oh, one. Awesome job. Right foot outside right hand. Easy twist. Open up those hips. Should feel really good. Set it down. Switch it out. Left foot outside left hand. Easy twist. Awesome job. Step back. Find that high plank. Hold it here. Down dog. Nice little pedal through the feet. Shift forward. Find that high plank. Open up. Side plank. Stackers of the feet. Hold here. Pinching right here through these obliques. Pinch it up, pinch it up. Hold it here for 5, 4, 3, 2, 1. Side plank. Other way. Right into it. Right here. Pinch through these hips. Lift them up for 5, 4, 3, 2, 1. Roll back over. Find that high plank. Option A. Stay here. Option B, you're going to bend. Extend, bend, extend. Think about shooting your nose over your fingertips. Big, powerful legs, warming up the calves, the ankles, the core. Give me four. Nice. Three. Hold your bend in two and one. Sit back. Hold your bend. Walk your hands back in. This is what we call a nice bear crawl position. I'm going to turn to face tabletop, toes tucked under bear crawl, knees hovering off the mat. You're gonna tap side, center, side, center. Tap it side. Point that toe. Give me eight. You got it. Seven. Stay with it. Six. Nice work. Five. Awesome job. Four. You got this. Three and two and right leg stays out. Drop the left knee to the ground right here. You're gonna sit back and forward. Nice little hip rocks. This should feel good. Nice little stretch opening up right here. This. Nice. One more hip rock and then you're actually going to push onto your bottom, pulling your Left leg in. Foot flex. Wrap your right leg behind you. Foot also flex. Hands can come right here in front of you or slightly over here, framing up your left leg. Okay, we're gonna go into pretzel. So what I'm focusing on is this outer glute right here. It's a tiny lift. Can you lift this knee off the mat? Lift and lower. Lift, lift and lower. Tiny lift and lower. We're hitting this outer glute right here. Pretzel leg lifts. Nice. Isolating this glute muscle right here. Lift and tap. Lift and tap. Give me eight. You're gonna hold high in seven. You got it. Six. Keep that core tight. Nice. Just bracing your fingertips gently on the ground. You can always release them. Nice. You've got three more right here. 3. Hold it high. 2. Flex that foot last. One foot is flexed. He'll go stamp center. Stamp center. Stamping my heel back to towards that wall behind me. Knee is off the mat. You should really feel your glute working right here. This outer glute abductors. Nice. Give me eight. Nice. Seven. Stamp it back. Six. Embrace that. Shake. Five. You're almost there. Four. Awesome job. Three. You got this. Two and one. Set it down. Shake it out. Come back into that tabletop position. You're going to isolate by pushing back to back up onto those toes. Hold it here. Option A, Option B. Give me those side taps. Side, center, side center. Nice. Right here. Give me eight. You got it. Seven. Other side in six. Stay with me. Five. Nice work. Four. Yes, you can. Three and two and one. This time, hold this left leg out. You're gonna rock it back. Nice. Nice little rocks opening up this hip right here. That should feel good, right? 3. Awesome. 2. Moving on to pretzel. Last one. Roll it over onto your butt. Right leg comes tucked in. Left leg wraps around behind me. Foot is flexed. Option to frame up right here. Or you can keep it square up to you. You're gonna lift this knee off the ground. Lift and lower lift option. Can you take out the tap? Tap it. Keep that knee floating off the mat the entire time. Tiny lifts right here. Isolating this glute muscle. These are those tiny isometric movements we talk about with bar, right? You got this right here. Stay in it. Give me four. You're gonna hold high. Three. Stamp that heel in. Two and one. Flex that foot. Leg is lifted. Knee is off the mat. Stamp center, stamp. It's a tiny kickback. Stamping your heel on that wall behind you. Yes, you can. You have eight. You got this Seven. Feel those glutes. Six. Keep that knee off the mat. Yes, you can. Final 4. Awesome. 3. Stay with me. 2. And 1. Set it down. Nice work. Give yourself a nice little shake out here. You can hit those glutes if you need to. And then you're gonna come up to a standing position. We're gonna move on. Second position. All right, Heels and toes out. Second position. I'm slid back down that wall. Chest is lifted. Tailbone is tucked to me. Okay, Flat back right here. Pulse it down in the second position. Hands at the hips. Pulse for eight, seven, six. We're gonna add those arms in four, three, two, one. Hold the legs. Arms come out. Palms face the back. Pitch, back, pull together. Back and pull. So I'm pulling my outer hands to touch right here. Thinking about using my back, creating resistance with my body weight, squeezing my shoulder blades together right here. Squeeze. Hold those legs. Nice and low. Squeeze. Nice work. You have 8. Awesome job. 7. Hold it back. 6. Stay low in those legs. Yes, you can. You got this. Final four. Hold long. Three. You got it. Two. And hold it here. Tiny pulses to the back. Pinch those shoulder blades together. 8. 7. 6. You got it. 5. 4. 3, 2. 1. Bring those arms bent. Lift and lower. Can you pop those heels off the ground? Lift and lower. Lift and lower. Add those arms right here. Add some energy. Let's go. Let's go. 4. Hold it high. 3. Option up on the toes. 2. Last one. Hold it here. Drop your seat. Palms to touch. Tap your elbows. Squeeze your chest. Tap your elbows. Squeeze your chest. Tap it and squeeze it. You got this. Give me eight. Seven. Six. Drop your seat. Five. Four. Hold that squeeze last. Two. Hold the squeeze. Push everything you got. Drop your seat. Embrace the shake. Tuck your tailbone. Hold it here for eight. Seven. Six. You got this. Five. Come on. Four. Three. Two. Let's shake it out. Inhale. Exhale. Inhale, Exhale. Shake it out. Nice work. When you feel those muscles shaking, that's lactic acid building in your muscles. Whoo. Add these big movements. Push it out. Come on. Push it out. We got more work to do. Let's go. Give me four. Nice. Three. Hold it low. In two. And one. Drop it low. Those toes come back to me. We're gonna go back to those lateral lunges. Lunge and fly center. Fly center, side, center side. Staying on the back. Largest muscle in our upper body. Let's go right here. Create resistance with your body. Eight. Nice. Seven. You got it. Six. Hold that lunge in. Five. Four. Stay with me. Three. You got this. Two. And hold it here. Hold it here. Hands come to the hip. This heel, lift, lift and lower. You have eight. Come on. Seven. This leg should be shaking. Six. Hold it low. Five. You got this. Four. Lift that calf. Three. Hang in it. Two. And right to that other side. Shift it over. Lift the heel at go. Right here. Eight. You got it. Seven. Nice work. Six. Do you see that shake. Five. Constant tension on those legs. Let's go. Give me three. Stay with it. Two, you got this. Last one. Back to center. Down and up, down and up. Nice work. We're gonna move on, you guys. We're gonna amp it up. We're gonna get into some cardio right here. Give me four. Hold it low. Three. You got this. Two and one. Hold it low. Move it on to a cardio burst. Looks like this. Drop the right knee, center, stand down. Left knee, center, stand down. Right, center, stand. Option A, you stay right here. Option B, knee up, knee up. Choose your level. Choose your intensity today. What do you have? You decide. That's what you're going for. Come on. We're gonna raise our heart rate whether you're jumping or not. Right here. Do you feel those legs? They should be full of fire. Full of fire. You got this? Yes, you can. Let's go. Right here. You have five. Come on, let's go. Four. Stay with me. You got this. Three. Nice work. Two. Jump it. Last one. Jump it. Let's go. Take it wide, narrow, wide, narrow. So pulling my feet to first position. Second to first. Option A, you're here. Option B, Jacket, jacket. Pull those heels to touch. Let's go. Power up those legs. Pull those inner thighs together. Yes, you can. Chest is up. Eyes are up. I see you, I see you. I see you working hard. You got this for eight. Come on. Seven, you're holding chair. Six. Yes, you can. Five. Stay with me. Four. Three. Come on, come on. Two. One. Find that chair. Pulse it down right here. Tiny pulses. Ankles and knees to touch. Feel those legs. Come on. I'm here to push you. Two more moves. Say it. Say, yes, I can. Yes, I can. Catch your breath right here. I'm gonna step to the back of my mat. Keep pulsing in that chair. 5, 4, 3, 2, 1. 45 lunge. Step to the right together. Left together, right, together. I'm lunging at a 45 degree angle, right? Gonna move in all planes. It's good for my mind, good for my muscles. Driving off this front heel. Option A, you're staying right here, right? Option B, you're gonna add a little hop. Looks like this. Lunge up together. Lunge up together. 45 up together. You decide. What do you got today? Come on. Yes, you can. Whoo. You feel those legs? I do. I do. There's some fire and intensity in that tiny hop. Let's go. Raising that heart rate right here. 45 degree lunges. Come on, you got five more. Let's do it. Whoo. That's five. Let's go. Come on. That's four. You got this. That's three. Stay with me. That's two. You ready your burnout. Heel taps. Tap, tap. Option A, you're here. Option B, give me that intensity. You pick it up, run it. Let's go. 30 seconds, right here. Come on. Push your cardio sequence. You got this. You got this. Yes, you can pick up that heart rate. Let's go. Add some intensity right here. Come on. What would it look like? 10 seconds. What do you got for me? Come on. Come on. Let's go. Let's go. Yes. You got this. You got this. Let's go. 5, 4, 3, 2, 1. Grab some water. Told you I was gonna push you today. Nice work, you guys. Your legs don't have that shaky feeling yet. We're gonna find it. Okay, you guys, chair is nearby. We're gonna bring it into play first. While our heart rate is high, we're gonna challenge our balance. Probably gonna kick this chair, so I'll move it standing on my right leg. Left leg goes back. Option A, kickstand. Reach out that Warrior 3 we did, right where I'm extending legs and arms as far apart from each other. Hips stay square to the ground. Gonna hold here. Palms go to the ground. Down. Crunch. Pull in. Push the arms towards the ceiling. Reach out, palms down. Reach back, palms up. So I'm pulling through my back extensors. I'm pulling through my triceps. I'm using my core to stabilize me. I have a soft bend in that standing leg. Do you feel it? Come on. Heart rate's high. This is where you catch your breath. It's where you build strength and stability. Right here. Strong, lean, long muscles are built right here. How long can you get that toe point, that leg? Make it long. Keep that hip square to the ground. What would it look like if I said two more? Come on, give me two more. Right here. Pull in, push long. Last one. Right here. Find that balance. Pull in, push long. My mind went ahead of my body right there. Nice. Step back to lunge. Right leg forward, left leg back. Right here. Take it down. And up. 4. Hold your lunge. 3. Got this. 2. Hold this lunge. Hold lunge. Option A, you're gonna stay here. Nice lunge. Finding a 90. 90. Shoulders are over hips. Option A, you're gonna lift this front heel. Lift and lower. Take it up and down. Lift that front heel off the ground. Come on. Right here. Four. Nice. Three options. Stay here. Two. Last one. Option. Hold it here. Option. Lunge. Drive that front leg. Lunge. You got eight. Let's go. Seven. Get that leg off the ground. Six. Pull that knee towards your core. Four. You got this. Three, Stay with it. Two and one. Let's go. High knees. Let's run it out. Let's run it out. Option here. You're driving. Option here. Let's run it out. Shake it out, shake it out. Nice work, you guys. Let's go. Other side. Two. Beautiful legs. Give me eight. Seven. Six. Five. Four, Three. Two, One. Standing. Left leg. Right leg goes back. Soft bend here in my standing leg. Reach those arms away from the body. Can you get the leg up? Hips are square to the ground. Find that balance. Find that stability. Palms face the floor. Pull back. Pull the knee in. Palms up. Extend long. Nice balance. Had to get your heart rate high again a little bit, so you work each side equally right. It is harder to find balance and stability with a high heart rate. Pull it in. Palms to the ceiling. Squeeze those triceps. Reach. Get those fingertips and toes as far away from each other as you can. Come on. Create a nice, long, straight line with your body. Squeeze those glutes. Sculpting beautiful, strong bodies and cores right here. You got this. You guys stay in it. You got two more right here. Yes, you can pull in. Get long. Last one, Last one. Pull in. Get long. Step back to lunge. Okay. Left foot forward, right foot back. Find your lunge. Take it down and up. Down and up. Nice work. 4. Hold low. 3. You got this. 2. And hold it here. Option. Stay here. Option. Front heel. Let's go. Lift. And lower. I know your legs burn. We're going to move on to arms. You got this. Up and down, up and down. Come on. Five. Hold high. Four. You got this. Three. Let's go. Two. And option. Hold it here. Option. Drop your heel down. Drive that front knee down. 8. Let's go. 7. Make it big. 6. Use that core. 5. Let's go. 4. You got this. 3. Come on. 2 and 1. Let's go. High knees. Again. Run it out. Nice work. You guys feel like an athlete yet? This is athletic cardio bar. Give me eight. Seven. Six. We grab that chair. Five. Four. Three, two. Moving on. Nice work. So proud of you. Quick set on the legs. Push ups. Standing on my right leg. Chair is facing this way. Gently. Gonna use this for support. Left leg. I'm gonna show you from the side actually. This will be nice right here. Standing on my right leg. Soft bend in my standing leg, left leg. Wraps around, taps the seat of the chair and kicks back. Wrap, tap, kick back, wrap, tap, kick back. We're getting all heads of the hips and glutes. Why? Why do we want strong hips and glutes? Because they stabilize our pelvic floor, our core. My arms and legs extend away from my glutes and my core. Everything I do with my arms and legs is affected by my gluten core strength. Right here. Come on, build it. You got this. Nice work. Great way to stay injury free. Hello, runners. Your hips are your power generating muscles. Build them. Let's go. You got two more right here. Push it back. Last one. Push it back. Hold long. Pulse it up for eight. Seven. Keep those hips square to the ground. Let's go. Four. Three, two, one. Shin to calf. Kick it back. Tap in, tap out. Tap in, tap out. You have eight. Nice. Seven. Awesome job. Six. You got this. Five. Moving on in. Four. Nice work. Three. Stay with me. Two. And last one. Pull that chair. Flip it around. Push ups on your chair. I know you were waiting for these, weren't you? You can do these on the ground. Take it up to a countertop. Whatever you have, you're stepping back. Find a nice push up position option. I'm gonna find my sweat towel. This is how we're gonna make it harder. I'm gonna squeeze my sweat towel between my knees. Oh, yeah. Gonna make it harder. Can you keep that tall between your knees? Push ups. Let's go. Lead with the chest. Push up. Inhale down. Exhale. Up, down and up. Right here. You have 10. Let's go. 9. You got this. 8. Stay with me. 7. You're so strong. 6. Push ups are such a good sign of strength right here. Four More. Come on. Four. Stay with me. Three. Squeeze that towel. Two. Last one. Yes. There it is. Nice work. Flip the chair around. Wrap, tap. Other leg. Standing on my left leg. Right leg. Wrap it. Tap it. Kick it. Wrap it. Tap it. Kick it. Wrap. And tap. Kick back. There it is. Using those glutes and those hips, full range of motion. I love the range of motion you get on this one. Nice work. Kick it back. Awesome job. As I kick back, I shift my weight forward in my hips, right? Creating a nice Long spine. Nice straight line from head to toe. You got this. Wrap, tap, and kick. Wrap, tap, and kick. Awesome. You want to make this harder. You come up onto the toe of that standing leg right here. You got two more. Come on. Wrap, tap, and kick. Last one. Wrap, tap, and kick. Hold long. Hips are square to the ground. Stop bending that standing leg. Pulse it up for 8. 7, 6, 5. Attitude taps in 3, 2. Let's go. Shin to calf. Kick back. Bend, extend, bend, extend. You got this. Down and up. Stay with me. Down and up. Nice work. Right here. You have eight. Let's go. Seven. Come on. Six. Finish strong. Final five. Four. You got this. Three. Come on. Two. And one. Send it long. Flip that chair again. This time, we're gonna hit the triceps, the back of the arm. So I'm sitting my butt on the chair. Hands are going underneath my butt, Fingertips are facing my butt. Farther, my feet are away. Harder it is. I'm gonna go somewhere in the middle, keeping my back nice and tight to the chair. Bend at the elbows. Down and up. Keep those shoulders out of the ears. Nice long, lean neck right here. Bend the elbows. Push, bend, extend. Down and up. You got this right here. Inhale, down. Exhale, push. Come on. Right here. What do you got in ya? What do you got in ya? I think you got ten more. Let's go. Ten. You got this. Nine. Stay with me. Eight. Feel those triceps. Seven. I do. Six. Almost there. Five. Finish strong. Four. You got this. Three. Come on. Two. And one. Sit back to your booty. Booty's on the chair. You ready? Option A, stand up, sit down, tap up and down. Option I say here, Option B, Explode, tap, explode, tap, explode, tap, explode. As soon as my butt taps, I explode. Down, up. Let's go. 10. 9. Come on. 8. You got this. 7. Stay with me. 6. 5. 4. 3. 2. 1. Ready to knock out some core? Grab a quick sip and we finish this off. Let the heart rate come down. Quick sip, set it down. We're gonna finish off with some core and stretching, you guys. We're down to the mat, okay? So if you need to take a quick pause, you can always hit pause if you want to let that heart rate come down. Otherwise, we are moving on. We are going down to the ground. We're gonna finish off with some glutes and core. So I'm lying on my back sitting. Single leg or double leg, glute bridge. So heels can be on the chair or on the ground. Chair is going to make it a little bit more challenging. Arms are at my side. Lift and lower. Right here. Option A. Right here. Push and lower. So I'm driving through the glutes, squeezing at the top for a second. Hold, squeeze. Option A. Stay here. Option B, take it to a single leg. Take it to a single leg. You decide. We're going to do the other leg next set. Either way, we're going for 10. Let's go. 10. Nice work. 9. Hold at the top in 8. You got this. 7. Finish strong. 6. You're doing awesome. 5. Come on. 4. Hold it high. Last 3. Do you feel that hamstring? 2 and hold it high for 8. 7. 6. 5. 4. 3. 2. 1. Recover. Nice work. Taking that chair right here. Okay. Lying flat on my back. Make a V to the sides. Tap. Tap the chair. Tap wide. Tap the chair. Tap wide. Tap the chair. Right here. Pretend there's a blueberry sitting on top of my belly button. I'm trying to squish the blueberry between my abs. Squish. Keep that core pulled in nice and tight. Rib cage pulled in nice and tight. Right here. Open and close. You got it. Give me 10. Nice work. 9 option. Take the tap off the chair. Makes it a little harder. 7. You got this. 6. Stay with me. 5. 4. Nice work. 3 and 2 and 1. Back to glute bridges. Double leg option. Lift and hover. Lift and hover. Option A. Stay here. Option B, Single leg. Other side. Let's go. Up and down. Up. Let's go for 10. 10. 9. I feel this hamstring. 8. Yes, you can. 7. Holding high in 6. You got this. 5. Hold high in 4. Stay with me. 3 and 2 and hold it high. Squeeze that glute for 8. 7. 6. 5, 4, 3, 2, 1. Take it down. All right, you guys, final core move is what? We're gonna go for a boat pose. So I'm gonna roll up. Option A. I'm grabbing right here behind my legs. I'm holding here. The goal is not to let my feet hit the chair. Don't let your feet hit the chair. Option B, send the legs long. Point the toes. Stay here. Okay? Pull that belly button back towards the spine. Can you release the legs? Don't let those feet hit the chair. Don't let him hit the chair. Come on, let's hold it here for ten. Nine. Eight. You got this. Seven. Stay with it. Six. Five. Embrace that. Shake. Final three. Two, one. Pull the knees towards the chest. Take it down to the ground. Just take a nice little spinal roll. A little side to side rock. We are stretching it out. You guys, awesome job. We're gonna go ahead, find happy baby. Reaching for the inside arches or soles of your feet, kick into that right foot, opening up through the hips. Nice work, you guys. You've made it to the cool down and the stretch. Kick into the other foot. Awesome job. So proud of you. That was a good, fun, athletic cardio bar workout, wasn't it? Bring it back to center. Cross ankles, roll yourself up to a seated position. We're gonna stretch out those glutes, which we worked a lot. Right leg, long left leg comes up and over. Give the knee a nice little hug off the ground. Really getting into this outer glute right here. Nice work. Fun cardio bar circuit. All you need is your body weight and a chair. So you can take this one with you anywhere. Hotel rooms, to the cabin. Wherever you're at, this workout can go with you. Let's go ahead. Switch it out. Other side. Nice way to get a nice little sweat on. Really work the core. Lot of plank, a lot of core, a lot of stability. Good way to amp up the heart rate, too. Awesome job. I always say people are like, you know, your barre workouts are not meant to be a rest day. People always, always think that they want to do this on a rest day. No, no. Bar workouts are not a rest day. They are a workout. Shoulders down and back, slightly hinge forward, hitting those inner thighs. Awesome job. So proud of you. And if you like this workout, go ahead, hit, subscribe, make sure you follow our channel. We're launching new workouts every week, you guys. New workouts every week. Be the first to know when they drop. Awesome job. From here, you're going to go ahead, plant your feet on the ground. Push yourself forward. Take a nice forward fold. Feet are hip width, distance apart. Go ahead, grab opposite elbows or biceps. Just sway side to side, releasing all that tension in the neck, back, shoulders. Right hand goes to the ground. Soft bend in the right leg. Left arm reaches to the sky. Roll it out or take a half wrap, reaching for your opposite hip here. Opening up through the chest and shoulders. Nice. Set it down. Other side. Reach up. Roll out the wrist option. Take that half wrap, reaching for the other hip. Back to center. Slowly roll up one vertebrae at a time. Neck and shoulders. Last right, two big shoulder rolls at the top. Up, back and down. Up, back and down. We're gonna go ahead and take a nice gentle neck stretch. So hand goes on top of the head. Slowly pull down and then take the opposite opposing right arm and reach for the middle of your back turn so you can see this. A nice little trap opener right here. Awesome job. When we tend to think of pulling our core tight slowly our shoulders creep up into our ears. Great way to open that up. Go ahead. Other side. Right hand goes to the top of the head, pull it down. Left arm wraps back behind, opening up through the chest, the shoulders and that trap neck right there. Nice work. Go ahead. Take a couple half rolls with the neck side to side, bring it up to top and that is your 30 minute cardio barre workout using just your body weight and a chair. If you liked it, hit subscribe. And make sure you follow along with us because we have plenty of more at home workouts@nourishmovelove.com have a great day and I look forward to sweating with you again really soon.