45-Minute Barre Strength Workout (Full Body Sculpting Strength + Cardio)

Good morning, YouTube Live. Hello. Really excited. I'm just gonna finish getting set up here. I'm gonna go live on Instagram. Good morning. Morning you guys. Good morning, Instagram. All right, you guys, we are going live with a 45 minute cardio barre workout. I am just a hair behind this morning, so I'm gonna let people join as I finish setting up my audio. You guys have noticed I've been wearing a new headphone speaker on YouTube. Just make the audio quality better for you guys. So hopefully you can hear me better and hopefully you are loving that. Awesome. So excited this morning, you guys to be here with you all the behind the scenes. I'm not gonna lie. I get like a little anxious when I have to go live because I have to do the lighting and the audio and the workout and all the things by myself. So it just takes me a minute here. Almost ready to rock and roll you guys. Okay. 45 minute live cardio barre class. This is an awesome workout because this is strength training for people who love bars. So we're going to go a little bit heavier than normal. That said, use whatever weights you have available to you and or use your body weight. Okay. You can absolutely do everything we're going to do with just your body weight or. Or of course you can go ahead and add weights. I'm going to be using today a set of 10 pound dumbbells and a set of five pound dumbbells. I'm going to start off with my heavier 10 pounds and then I'll drop down to my 5 pounds for some more moves. Okay. So use whatever you have available to you today. That's what you're going to use. And I like to think this class as a great way to introduce people who love strength training to bar because there are benefits of it and to introduce people who love barre to heavier weights and strength training. OK, let me just plug in here for a second, YouTube. I'm going to switch my audio over so you can hear me better. Okay. Test, test, 1, 2. Test, test, 1, two. Someone just give me a thumbs up if you can hear me over there on YouTube. I think you can. So looking forward to this. Hi from South Carolina. Awesome. Can you guys hear me good on YouTube? Good. Can you guys hear me good on the IG? Nice. Awesome. Look at this, people from Guatemala. You guys are so awesome. So stinking great. This is so fun and we all get to work out together. Awesome. Amazing. Thank you. Thumbs up. Good. You guys can hear me. All right, let's get this party started. We Are going to rock and roll. Okay, you guys, let me just get hooked up here. Make sure you have water with you. Grab a sweat towel if you have one. And then you're also going to want a chair or a bench. If you have have one near you. Go ahead and grab a chair or a bench. Okay, the chair. Bench you are just going to add in specifically if you need modifications, you're going to add it to push ups at an incline. Okay. Otherwise, we are going to use it for some of my favorite Bulgarian lunges. Lunges today. You can do them from the ground, of course, too. You'll notice I have a nice box over here. This is going to be my. My chair for the day. Okay. That's going to be my chair for the day. I'm just going to turn this maybe so you guys can see my box a little bit. You'll see it right here in the corner. Okay, good. I'm just gonna make sure the cameras are ready. All right, you guys ready to do this thing? No music. You know the drill. There's no music here, so crank up your own jams if you need to. 45 minutes. Bar strong. That's what we're calling this. Bar strong strength training for people who love barre and barre for people who love to strength train. You're getting the best of both worlds here today. All right, you guys, this is how it's going to work. We're going to get started with a good bodyweight warmup, and then we're going to jump in to the workout. It's going to be a lot of fun. One quick sip of water if you need it. All right, here we go. I'm going to warm up with my towel. So if you have a towel, take a towel right here. You're going to hold it the long way. We're going to warm up with our towel today. Just something a little bit different. Good way to keep you accountable to starting to create tension in your body. That is why I love bar. I'll talk about that. But go ahead, take the towel. Big inhale. Reach overhead, pulling that towel apart. Big inhale. Pull your belly tight. Squeeze your butt. Tuck your tailbone underneath you. That is something you're gonna wanna keep the entire workout. Keep that tailbone tucked underneath you. Big inhale as you exhale. Side body stretch up and over to the right side. Nice. Bring it back to center. Now give me a calf raise. So lift up to the balls of your toes and roll back to the heel. Same thing. Other side. Big side body stretch. You'll have the option today to intensify this workout as you choose. One of the ways to do that is to go up to the toes and roll back to the heels. That's what we call relevant barre. Let's do it again. Up and over to the right. Create tension across that towel. Back to center. Give me a calf raise. Up to the balls of the feet and roll back to the heels. Up and over to the left. There you go. Got it. Awesome. Back to center. Give me a calf raise. Roll up and slow. And control. Roll back. Now just pull the towel down towards your knees. So right knee, left, left knee. Pull your knees up towards that towel. Pull it down. Create tension across that towel. Engage those low abs. Pull, pull. Nice. Pull. You go 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Step nice and wide. We're going to find what we call second position. Take this towel behind your back. Okay? So each hand behind the back, creating a chest expansion. Drop your seat. Tuck your tailbone towards me. Imagine your back is flat against the wall, but your arms are extended behind. Open up the chest as you hold low in the legs, take it down and up, down and up. Just creating space across that chest. Think about spreading your chest muscles apart. Nice. Nice extension. We spend a lot of time the other direction. A little bit hunched over. Great way to open up the chest. That's why we're going to do it. You go four, you're going to hold low in three. Awesome job. Two and one. Hold it low. You can release that towel. Tuck your tailbone towards me. Option. Pop those heels. Pop the right heel, then the left heel. Pop it and pop it. Starting to feel a little bit of fire in those legs. Nice. Pop it. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Nice. Right here. Take it down. Pulse. 8, 7, 6. You got it? 5, 4, 3, 2nd, and 1. Rotate your hips to the side. Doesn't matter which side. We're going to do lunges both ways. Take it down, Find a nice low lunge. Opening up this hip flexor right here. Tiny pulses down pulse. Eight, seven, six. You got it. Five, four, three. We go full range in two and one. Towel overhead. I lunge, I pull, lunge, pull. Kneaded towel. Down, up, down, up. Nice. If you don't want to lift the leg off the ground, you don't have to. You can tap it. Okay, give me four. Nice. Three. Hold it low in two and one. One. Hold that low. How low can you get in that front leg? Fast knee drive. Let's Go. Slam it. Slam it. Pull it in. Add some power, add some intensity. You go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Big reach, star pose. Heels and toes up, forward fold. That feels really good. Opening up that posterior chain. Flapping the knees. Roll all the way up to the top. Same thing. Other side lunges. Opening up this hip flexor this time. Tiny pulses down you pulse. Eight, seven, six. You got it. Five, four. Full range lunge. Spread that towel in. Two and one. Here we go. Lunge and pull. Lunge and pull again. Option you tap it. Option you drive it. Lots of options for everyone today. Choose your level, your intensity. Right here. Four, hold it low. Three, fast. Knees in. Two and one, hold it low. Slam it in. Go. Boom. Boom. Add some power, add some intensity. There you go. How low can you say in that front standing leg? Eight, seven, six. You got it. Five, four, three, two, one. Back to center. Walk those feet in. Ankles and knees to touch. Sit your feet back. Tiny pulses down and chair pulse. 8, 7, 6. You got it. 5, 4, 3, 2. Let's push it up. Tap right or left? Right. Down. Tap it down. Option A. Stay here. Option B. You jack it. Push, push. Get low. Push high, low, high. Let's go. Eight. Nice. Seven, six. You got it. Five, four, three. Come on. Two, one. Nice. You can set your towel down. Starting to feel warm. Fire starting to build a little bit. Okay, we're going to keep warming up, but we're going to start this workout. Let me just do a quick check in. We're good. Awesome job. Nice welcome. K. Welcome, Alex. And here we go. Everyone's good. Go first live. Welcome, Susan to your first live. So glad to have you here. Awesome. We'll save the video. Absolutely. You can always come back. Nice work, you guys. Okay, quick sip. Moving on. Have your weights that you would like to use for your biceps. So I'm gonna go with my tens near you. I'm gonna take them to the top of my space. Okay. I'm also gonna have a towel close to the top of my space. Starting at the back of your mat. Plank walkouts. Okay? So I'm going to hinge forward. I'm going to walk out to a high plank. I'm going to walk back in, tap my toes, stand up tall. Okay. We're gonna go into a plank series. There will be some tabletop versions as well, but if you don't feel comfortable doing plank, go ahead. Find your box. Find your step right here. Okay. Add an incline. Really great option. Give me two more walkouts. Hinge, forward, walk out. Find that high plank. Walk back in, tap the toes, stand up tall. Give me one more. This time you're gonna hold that high plank. Okay? Walk up, find that high plank. Hold it here. Set it up. It's shoulders stacked over wrist, actively gripping the ground with all ten fingers. Pull up on your kneecaps, push back on your heels. Just hold here. Nice active core. Why I love Barre. I found Barre in a season where I thought I had to kill myself and do hiit all the time in order to see results. Barre taught me a different way to work, and it specially taught me how to work and activate my core in strength training. That's why I love it. You're going to hold this plank for five, four. You got it? Three, two, and one. You're gonna drop down to your knees, finding a tabletop. I'm gonna turn to face you, find a tabletop. Bend your left arm at 90 degrees. Left arm and right leg lift simultaneously. To the side. In. Lift side in. In. So it's a bird dog with a bent arm, bent knee. So a fire hydrant lift on the right and a bent arm lift on the left. Opposite arm, opposite leg lift and lower. Squeeze and hold at the top. Control it down. Don't just lift and let it drop. Control it up, control it down. Keep that core nice and active. Yes, you can. Let's go. Right here. Go. 8. You got it. 7. Nice work. 6. Awesome. 5. Stay with me. 4. Nice. 3. You're gonna extend long in 2 and 1. Now shoot that left arm long. Shoot that right leg. I'm gonna turn to the side again so you can see. Right, right here. Shoot it long. Find that bird dog. You're going to pull in. Pull in. Push long. Pull and push. Create extension. Create length. Right here. Push. Option A, stay here. Option B, tempo. Go. Pull, push, pull, push right here. 8, 7, 6. 5. Hold it long. Come on. 3, 2. Hold it long. Hold it long. Just the left leg or just your back? Right leg. Flex the foot. Option, find the hand on the ground. Option, drop to the forearms. Back leg pulses. Up, up. This is going to give me more core stability. You're like, yeah, I got that. Okay, you want to challenge? Tuck your left toe under, hover it off the mat and pulse, pulse, pulse that back leg up. Let's go. You've got this. Come on. Yes, you can go. 10, 9, 8, 7, 6. Stay with me. 5, 4, 3, 2, 1. Nice work. Set it down. Find your forearms. I'm already getting sweaty. Find a forearm plank. Forearm plank. Okay. Knees are on the ground. Everybody starts with knees on the ground. Forearm plank modified. Toes are tucked under. I lift. Right knee up. Left knee up. Right knee down. Left knee down. Right knee up. Left knee up. Right knee down. Left knee down. You're just barely tapping the mat with those knees. Right here, we're activating the low abs. Down, down, up, up. Let's go. Pick it up. Right here. Down, down. Hook drop, lift. Down, down. One knee at a time. Do you feel those low abs turning on? You should. You should. Come on. You got this. Yes, right here. Eight. Seven. Six. Come on, stay with me. Right here. Four. Three. Hold that low plank. And two. Last one. Hold your low plank. Find a nice low plank. Option to stay on the knees, option to stay on the toes. If you're on your toes, take a nice wide base with your feet. Activate the core. You're going to extend. Alternate hand reach out. Reach out. Reach that right hand away. Reach that left hand away. I love this move. Plank reaches. I love it because it teaches the core what the core is meant to do. Stabilize your body. As your limbs move away from your body, create tension in that core, stabilizing the hips, keeping them square to the ground as you extend your arms as far away from your body as you can go. 8. You got it. 7. Come on. 6. Back to table top in five. 4. You're so strong. 3. Yes, you can. 2. And 1. Drop to the knees. Awesome job. Find that tabletop. Already getting real sweaty in here. Back to those bent arm, bent leg. Bend your right arm at 90 degrees. Left leg is bent at 90 degrees. Lift them. Lift and lower. Lift and lower. Create tension across your back. Keep that core nice and tight. You got it. Lift and lower. This takes some good core strength, you guys, some good back strength, creating resistance with just your body weight right here. Go. 8. Nice. 7. Bird dog in 6. 5. Stay with me. 4. You got this. 3. 2. 1. You're gonna hold them long now, okay? So this time, right arm goes long, left leg is long. Find that nice extension in length. Pull and push. Pull and push. Tap in. Extend, tap, extend. Now, as I extend, it's really easy to drop the belly and find an arch in the back. Keep that core tight, keep that spine neutral as you extend away. Don't drop the belly, don't arch the back. Option A. Stay here. Option B. Tempo, pace. Pull, push, pull, push. Let's go, right here. 10. 9. 8. 7. 6. 5. 4. 3. 2. Hold it long. Both hands. Find the ground. Flex that back foot. Lift that back heel up an Inch down an inch, up an inch. Keep that left hip square to the ground. Option A, stay here. Option B, tuck those right toes under. Cover that right knee off the mat. Right, right here. Tiny pulses up pulse. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Step it back to plank. Final Plank series right here, you guys. We're moving on. Sprinter stepping in. Drive back. Back in, drive back. Back in. Drive. Come on. Step in, drive. Step in, drive. Step in, drive. Come on. You can do this from an incline. You can do it from the floor. Keep those knees close to the mat. Keep that butt nice and low. Right here. 10. Come on. 9. Yes, you can. Let's go, let's go. 7. Yes. 6. Come on. 5. Right here. 4. 3. Yes. Finish it. Finish it. 2 and 1. Nice work. You're going to drop to your knees. Find those weights, those heavier weights. Bring them close to you. Thigh dancing. We're going to work the quads. We're going to go into a quad burnout, basically. Really going to find some fire and intensity in the quads. Okay, I'm going to take a towel. I'm going to place my knees on it just for a little extra cushion and support. If you need extra cushion, grab a towel or two. Knees are on the ground. Hips are directly over knees. The backs of my feet are on the ground. I'm barefooted, but think shoelaces down. Have your toes tucked under. Okay? Toes are not tucked under. They are flat on the ground. Like this. Flat on the ground. I'll go to the side, actually. There we go. We'll keep. You. Keep everybody honest here. Okay? Feet are flat on the ground. Weights are on my sides. I'm going to lower my hips back towards my heels as I curl, curl, and up. So I'm working on quad strength. That's the top of my thighs. Hip strength driving those hips forward as I curl those weights. If this is too much for you, just focus on the quads. Take the biceps out. Biceps are secondary. Quads and hips are first. Let's go down and up. So I hover and lift. I'm hovering my butt off my heels. Lift. Butt off the heels. Neutral. Sit back. Neutral. There should be constant tension in the quads. The top of the thighs. Yes. Oh, you're gonna feel this one. You're gonna feel it. Sit back. Lift up. Come on. Engaging that upper body. Starting to work those quads. This is where we find that bar. Fire right here. Down and up. Let's go. 8. 8. You got it. 7. Nice work. 6. You're gonna hold it low in 5. Stay with me. 4. You got this. 3. Nice work. 2. Really squeeze those biceps. Last one. Sit it back. Arms are halfway hovering your butt off your heels. Tiny pulses for your arms. Let's go. Pulse. 10. 9. Don't let that butt drop. Keep those quads turned on. Right here. Five. Four. Three. Two, one. Feel those quads. All right, take it up to standing. Let's shake them out. Okay, weights are with me. I'm gonna keep these 10 pounds. I'm gonna take by my side. Find a nice chair. Pose. Ankles and knees to touch if you can. You can always go wider. Make space as you need to. Right here. Take it down and up, pushing that lactic acid through those quads. Weights are just right at my sides. We're gonna go upper body, okay? I'm gonna use my ten pounds again. Use what you have available to you. Okay? Nice. Take it down and up. Down and up. Let's go right here. Give me four. Nice. Three, two and one. Slightly hinge over. Soft bend in the knees so hips are slightly down. Hinged over palms. Face me. You're gonna go reverse grip. Row, stand up, curl, reverse press so palms stay facing you on the press. Right here. Join when you're ready. Row, up, curl, push. Take it down. Down. Give me the row up. Curl, push. Take it down. Hinge, row. Stand up. Curl, push. Down. Hinge over back. Biceps, shoulders. There it is, right there. Give me the back. Nice. The biceps, the shoulders. Take it down. Hinge. Back, biceps, then the shoulders. Keep that core nice and tight. Soft bend in the knees. You got it right here. Four more. Four more. Four. Come on. It's one big movement. You got it. Hinge. Give me three. Nice long neck. Shoulders out of the ears. Two more. Two more. Two up. Last one, last one. Let's go. Right here. Hinge, row, stand, curl, push. Let's stay on the hinge row. Hinge it over. Soft bend in the knees. Core is tight. You're just gonna row. Pull. Palms face me, pulling those elbows back towards the hips. Nice. Arms meet the rib cage. Hold for a moment. Lower with control. Squeeze. And lower. Neutral neck. Gaze in front of you. Right here. Let's go. 10. 10. You got it. 9. Stay. Stay with it. 8. Awesome job. 7. 6. Keep that core tight. Come on. Right here. Right here for four. Three. Awesome job. Two and one. Stand it tall. Drop the hips. Find that chair post pulse for 10. 10, 9, 8. Tiny pulses. Option. Make it harder. Come onto your toes. That's an option. Go. 3, 2, 1. Palm face me. Now we curl. Curl. Holding that chair. Curl. Nice. You can always go slower than me or faster. You get to decide. I don't know how heavy your weights are. Move at your pace. You got it? When I say 10 reps, it doesn't mean you have to hit 10 reps, okay? Just take it at your pace. Right here. Curl. Let's go. 10. 10. You got it. 9. Lower with control. 8. 7. Stay low in those legs. 6. You got it. 5. Come on. Halfway. Let's go. 5 more. 4 more. You got this. 3 more. 2 and 1. Hold it here. Stand tall. I'm gonna turn to the slide 45 so you can see me right here. We're gonna do that neutral press, shoulder press, palm. Face me. Reverse press. Push up. Lower. Push and lower. Push and lower. Come on, you got 10. Let's go. Shoulders. Nine. They should be nice and warm from those planks. Yes, I feel them. 7. 6. Awesome job. 5. Stay with me. 4. You're doing awesome. 3. We're moving on in two. And one. Nice work. Shake it out. Moving on to legs. I'm gonna keep these ten pounds with me. You can do this with your body weight. Whatever feels comfortable for you. I'm gonna keep them right here at my front chest, holding the dumbbells right here at my shoulders. Right leg is forward, toes are facing you. Left leg comes behind. Not a curtsy. This is an open lunge, okay? So I'm thinking heel to heel alignment. Oh, no. Seriously? I'm so sorry, you guys. Hold on. There we go. There we go. Instagram. Nothing like a quick call, a phone call to interrupt my live feed. I'm so sorry, you guys. Okay, here we go. Okay. Right foot forward, left foot heel to heel. Right here. Heel to heel. Okay, if this is not comfortable for you, give me a standard lunge or a squat. This is an open lunge, so this toe is going to be popped. My back, left toes popped. I'm going to lower and lift. Lower and lift. So I'm driving through my front right heel. And some of the weight is also in that back left toe right here. It's an open lunge, okay? Focusing on that front leg also opening through the hips. And do you feel your inner thighs as I stand tall and squeeze? Stand tall. I'm zipping those inner thighs together. A nice open lunge. Okay, awesome job. Variation of a squat and a lunge put together like a staggered squat and a lunge. I got a hair in my mouth. There we go. Got it. Nice work. Here we go. Just holding Those dumbbells right here. You can always hold them at your sides. If this is more comfortable for you. Hold them here. That works, too. Okay. Like I said, I just like this front rack position. It increases my core engagement. There we go. That hair is on this hand. Back in the mouth again. All right, down, up. Already a sweaty mess. Nice work. Starting to feel those legs. I feel them. You're gonna go for eight. Nice. Seven. Like I said, we're combining strength moves with bar moves. Right here. You got it. Come on. 5. Awesome job. Right here. 4. Pull those inner thighs together. Let's go. 3. You're gonna hold low in two. Last one. You're gonna hold it low. Hold it here. Just tiny pulses down. I know it burns. Your option is always to drop those weights. Find that body weight. Find that body weight and pulse. Eight, seven, six. You got this. Five, four, three, two, and one. Stand tall. I'm gonna keep my weights with me right here on my side. We're gonna shake it out. Right leg stays forward. Left leg goes curtsy, lunge, lateral. Big step. Ready? Curtsy, lunge, lateral. Nice. You did my last live with the legs. 45 minute lower body. You did this move. I love it. Right here. Stay low, stay low, stay low. Drive high. Right leg, right leg, left leg. That's where the power is going. Right front leg, right front leg. Drive off that left leg. That's bent. Boom. Right, right, left. Making both legs work. Right here. Come on. Low, low, nice. Now you drive high. Gotta stay low for all three lunges. Yes, you can. Hello, legs. Hello, legs. There they are. Nice work. Awesome job, you guys. Two more right here. Low, low, low. You got one more. Come on. Low, low, low. Drive it up. Find that chair. Pose again. Right here. Quick up your body. Then we're gonna do cardio shakeout. You're gonna curl, push, right. Nice. We'll go to 45. Curl, push, left. So it's a hammer curl, palms in, and an alternating press out. Curl, press up. Nice. Curl, push. Right here. Curl, push, nice. Curl, push. Catch your breath. Come on. Soften the knees. Keep that core tight. Curl punch working. Biceps and shoulders farther. You push that weight from your body. Harder this move gets. I like doing this with £10. I can control it. Right? Can always go lighter. Now, I challenge yourself to go heavier. You just can't press as far away from the body, making that core work. Right. Core's got to stabilize you as those arms and legs move away from the body. Four more right here. Come on. Four. You got this. Let's go. Three. Stay in it. Two. Come on, come on. Last one. Push it. Weights are down. Nice. Grab a quick sip, little cardio shakeout before we do those lunges on the other leg. Oh, my. Okay, this cardio push, it's all legs, you guys. All legs. Nice. So good to see you. Who's ready for a cardio push? Yeah. There you are. Nice. Interesting. All right, you guys, let's go. Cardio push. Your first move. I'm going that 45 degrees so you can see me. Squat. Calf raise, calf raise. Down heels. Heels. Lift them, lift them, lift them. Lift. We're gonna get those calves into the action right here. Okay? Join me. Ready? Pop it, pop it. Hold. Lift, hold, explode. Hold, explode. You can always take that calf rate out if it's not an option. Hold, explode. Hold, explode, hold, explode. Option. Pop it, pop it, pop it, pop it. Drive with some power at the top. Let's go. 8. Come on. 7. Whoo. 6. You guys are awesome. 5. Stay with me. 4. 3. I lost my balance. 2. 1. Feel that in your quads, too. Okay, ready? Move it on, move it on. Okay, squat, twist. 2. Pulse at the bottom. Right here. Pulse. 2, twist. Pulse 2, twist. Pulse 2, Twist. Pulse 2, twist. Your pace. Pulse. 2. 1. Your pace, your tempo. 2 pulses at the bottom. Surfer twist. Your option. Tap, pulse, two, tap. Pulse two, tap. You're rotating the hips. You're engaging the core with that twist, pop, twist. Okay? It's quick, it's effective, it's got to be. Boom, boom. Come on, twist. Nine. Right here. Eight, seven, six. Those little holes at the bottom, that's that bar mentality making those muscles work. Time under tension. 3, 2, 1. Ready? Run it out. Ski, ski, ski, ski. Right here, ski. Option A, you can push the arms. Option B, just tap, tap, tap, tap, tap. Pump those arms right here. Shake it out, shake it out. Stay here and move with me to the right. 3, 2. To the left for 3, 2. To the right for 3, 2. To the left For 3, 2. Come on, side to side. Let's go. Right here. Push. Just shaking it out. Push. Ready to repeat it and repeat it. Starting calf raise in 3, 2. Find your squat, find your squat. Hold. Calf raise, drive. Calf raise, drive. Cat raise at the bottom, catcher's at the top. Cat at the bottom, catcher's at the top. There's those legs. Oh, holy bananas. They're burning those quads, that little calf raise. Hello, quads. Top of the thighs on fire after this workout today, you guys. Five. You got it. Four. Three, two, one. We're gonna single out those surfers. Ready? So it looks like this. Squat, twist, twist, tap, tap, tap, tap or twist. Come on. Up low. Twist, twist. Let's go. Use that core. Build that heart rate. Come on. Come on. I'm gonna push you today. I'm gonna push you for 10. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Water break. Awesome job. Awesome job. Always remember, you get to choose your intensity. Ok? How we doing? Nice work, you guys. Awesome job. Nice work, Josefina. Awesome job. You guys are so great. Ok, keep hanging in there. Moving. Back to legs. Open lunges. Other side. Back to those 10 lbs. Again. Body weight is always an option. It's a good one. Okay, take those ten pounds. I'm gonna bring them up to my shoulders. Left foot is forward. Toes are facing you. Right foot is behind me. Heel to heel. That means I'm lining up my front left heel with my back right heel. Now transfer the weight to the right toe. Okay? Hips stay square to me. Hips stay square to me. Lower and lift. Open lunge. Lower and lift. Right here. Lower and lift. Nice. Again. This doesn't feel comfortable for you. Go ahead, give me squats. Go ahead, give me standard lunges. You're gonna decide your workout, your workout. Always fun to mix it up. It's just a different way. Right here to hit your outer glutes and inner thighs, which we love to hit. And bar, right? Those are what we call ancillary muscles. Okay? They're smaller than my large glutes and my large quads. These smaller muscles are my stabilizing muscles. Bar really hits all those small stabilizing muscles. Another reason I love it. Great for runners, great for injury prevention. Okay? Great for training the core and all those smaller stabilizing muscles in a different way. You're going to feel barre training in a different way than you're going to feel heavy strength training in a different way than you're going to feel resistance band training. Right? It's all good. It all helps us progress in different ways. I think being a bar instructor has carried over and made me a better strength instructor. Right? Just like being mom makes you better wife, all those things. Come on. Right, Here you go. 8. Let's go. 7. Stay with me. 6. You got this. 5. Nice work. 4. We're gonna hold low. I'm gonna drop the weights in three. Come on. Two. Last one. Nice. I'm gonna drop my weights and then I'm gonna lower down. Hold it low. Hold it here. Just tiny pulses. Yes. You can pulse it here. Go. 10. 9. 8. You got it. I know it burns. I know it burns. Come on. 5, 4, 3, 2, 1. Stand tall. Grab those weights again. There's that bar fire right there for you. Chair squat, let's go. Down and up, down and up. Shake it out. Nice. We're gonna add those biceps in between right here. And then we're gonna go three way lunge right here. Go. Four. Back to hammer curl. Push out in three. Come on. Two and one. Hammer curl. Stop bending the knees. Hold that chair. Okay, gonna give me a hammer curl. Palms are facing in. Curl, push. Left, curl, push right. There you go. One curl, one push. Nice. Keeping that core nice and strong and stable as you push that dumbbell away from your body right at shoulder height. You got it. Push. Nice. This is some intense core strength training right here. I love it. Sweat is just corn. Love me a good Thursday live sweat with you guys. All right. I know this time is what works good for me. Had people request different times. Comment below, comment on Instagram or YouTube times you would like to see lives. I'm sorry, but early mornings, late nights are for my family. Okay? They're for my kids. They go to school during the day, so I prioritize them early mornings, late nights and weekends so I can do a lunchtime workout. If that works for you. Right here. Four. Come on, let's go. Right here. Three. Back to legs. You got it. You got it. Two. Feel those biceps, especially after back and by this week. Ah, that's one. Nice work. All right, left foot forward, right leg. We go. Curtsy, lunge, lateral, push. Low, low, low, drive. Curtsy, lunge, lateral push. Nice work. Curtsy, lunge. If you like this move. You love my lower body. Hit that. We did live a couple weeks ago. They're all on YouTube, guys. They stay here. They're totally free. They're for you. If you're someone who wants more schedule and more rhythm, we got free workout plans. Launching a new 30 day plan for April. Yes, we are. Get excited. I just wrote it. If you want to find out how to use those split training workouts, chest, shoulder, try back and buy. Use them in one week. Stay tuned. 30 day plan is coming for you. Right here. Two more. Low, low, push. One more, one more. Come on. Low, low, push. Nice work, you guys. Set the heavy weights down. One more quick step of water. Okay, Quick push up. Set for the upper body. Then we're going to move on. Second position with my lighter. Five pound dumbbells. Okay, let's go, guys. Right here. Push ups. Actually, we do it from here. Okay. Option A, find an incline. Option B, from the floor, you get to decide push ups. Okay, let's go. Start when you're ready. Lead with the chest. Push up. Inhale down. Big exhale, push. Inhale down. Big exhale, push. Okay. Add an incline. Still gives me that full range of motion. Makes it slightly easier than being on my toes from the ground. Great way to work up to getting on your toes and incline right. Keep that core tight. Theme of today. Keep that core tight. You got it right here. Inhale down. Big exhale, push. Let's go. 10. Come on. 10. Yes, you can. 9. You got this. 8. You ready for that little bar burn? Oh, it's gonna burn. 7. Come on. 6. Stay with me right here. 5. You're gonna hold halfway. I know. Yes, you can. Come on. 4. Don't quit, don't check out. 3. 2. Give me one more. One more big push. Push back down, dog. If you need to take a quick stretch, bring it back in lower. Halfway. Hold it here. Hold it here. Hold down an inch. Up an inch. It's just 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. We gotta collapse out of that. Holy bananas. That is the barber we were looking for. Sweat is in the eyes, making it hard to see. Find your lighter weights or no weights or soup cans. I got £5 with me here. Second position. Heels and toes out. Come on, right here. Tiny pulses. Second position. Cardio core. Cardio core. We're not going to get to Bulgarian lunges today, you guys. I'm so bummed. But I promise I'm gonna bring them back. I'm gonna bring them back. These workouts, they are so fun. They go so fast with you. Tiny pulses. Let's go. 8, 7, 6. You got it. 5, 4, 3, 2. Hold here. Palms are in front of me. Palms face me. Upright row. Lift and lower option. Pop the heels. Go right heel, left heel. Let's go there. Right heel, left heel. Holding low. Back is flat against the wall. Tailbone is tucked to me. It's gonna really engage that core. Nice pull option. Add that heel pop as you pull. Pull from the elbow. Pull from the elbow. Let's go. Eight. Eight. Seven. You got it. Six. Five. Nice work. Nice work. Four. Stay with me. Three. You got this. Two and one. Oh. Drop those heels. Drop that seat right here. Pull those arms both up. Take it down. Go. Eight. Seven. Holding those legs. They should be shaking. Come on, right here. Five. Four. Back to alternating arms in three, two. We're gonna kick from the side. Last one. Hold it here. Kick right in, kick left in. Option. Add that heel as you push to the side. Push in, push in. Push in. Eight. Seven. Come on. Six. I know it burns. Five. Stay with me. Four. Yes, you can. Three. You're awesome. Two and one. Bring it back to center. Right here. Take it down and push. Inhale, Exhale, push. Inhale, Exhale, push. Down, push down. Push. Let's go. 5. 4. 3. That's why it is flying now. 2. 1. Hold high. Right here. You can hold here. Squeeze your butt. Bend, extend. Quick set of triceps right here. Bend, extend. Heart rate staying high. Hide the weights. Show them, hide them. Show them, hide them, show them. Keep that arch out of the back right here. 10. 9. You got this. 8. Stay with me. 7. Yes, you can. 6. Come on. 5. 4. 3. 2. 1. Nice work. Toes come slightly facing me or slightly turned out, going to go lateral. Sit back. Sit. Side, center, side, center, side, center, side, center. Option. Fly, hook, fly, hook. Stop bending the elbows. Squeeze those shoulder blades together. Back, back. Sit side to side. You're like, that's too much for me. Go. Body weight. Squeeze, squeeze. It's a challenging move. Requires a lot of core strength. Longer the arms are away from the body. Part of the move is right. Go. Body weight right here. 5. 4. 3. Come on. 2. Hold it. Over to the left. Right here. Hold it here, hold it here. Hold it here. Can you pop that left heel? Drop it. Pop, drop, punch in. Pop, drop, punch. Pop, drop, punch. Pop, drop, punch. Let's go. Up. Push Up. Push. Pop the heel. Punch it. Pop the heel. Punch it. Stay low in that left leg. Come on. Eight. Seven. Yes, you can. Six. You are so stinking strong right here. Let's go, let's go. 4. 3. 2. Yes. 1. Sit up. Right here. Down and up. Down and up. Come on. 4. 3. 2. Right into that other side. Up. Sit it over. Toes are facing me or slightly turned out. How low can you get in that right leg? Ready? Pop it, drop it. Punch it. One more slow. Pop it, drop it. Punch it. Pick it up. Pop, drop, punch. Pop, drop, punch. Pop, drop. Come on, let's go. Let's go. Push. One more cardio. Push. It starts right here. Come on. Eight. Seven. Six. Yes, you can. Five. Four. Come on, come on. Three. Let's go, let's go. Two. One. Take it in. Weights. Go down. Weights go down. Down, up, down, up. Wide, narrow. Pull those heels together. Tap them. Tap it, tap it. 5. 4. You ready? 3, 2. Step to your right. Right here. Bound, bound. Lateral lunge. Looks like this. Bound. Left Found. Right lunge, left drive up. Bound, bound. Lunge up, bound, bound. Lunge up, down, bow. Come on. Yes, you can. Right here. Push, push. Lunge. Lot of lateral lunges today. Yep. We love them. We love them. Come on. Challenge your mind. Challenge your muscles. Move like the athlete that you are. You were made to move. Right here. Two more, two more, two more. Side, side, lunge. Side, side, lunge. Can you drive? And hold. Find your balance. Standing on the right leg, soft bend. Left leg kicks to the side. Arms can come here. Arms can come here. Lift and lower. Lift and tap. Option. Grab a chair, Grab a bench. Squeeze that core. Catch your breath. Eight, seven, six. Control your body. That's what bar is. Control. Find that strength. Control, right here. Four, three. Hold high. Hold high. Two. Hold it here. Tiny pulses up. Come on. Eight, seven, six. You got it. Five, four, three. Two. One giant step to your left. Bound, mountain, lateral lunge. We go slow. Bound, bound. Big step, lunge. Drive up. Side, side, big side step. Drive up. Ready? Here we go. Here we go. Bow, bow. Lunge up. Bounce, bounce, lunge. Let's go, let's go. Come on. Finish strong, you guys. Right here. We're down for core. That's where you're going after this. Big side step. Come on. Push, push. Big side step. Come on, come on. Push. Push. Big side step. Drive. Drive up those legs. Use those outer glutes. Come on. They push you. They are so strong. Just like you. Let's go, let's go. 3. Push. Come on, come on. 2. Push. Last one, last one. Can you hold high? Bouncing right here. Bouncing on my left leg. Stop. Bend. Right leg kicks out. Option. Bring those arms up or out. Right here. Lift lower, lift lower. One side's gonna feel stronger. That's normal. You go. 10. 9. 8. You got this. 7. So strong. 6. You can grab that chair countertop, right here. 4. Hold high. In 3. Just pulse it in. 2. Let's go, let's go. Hold it high. Find that balance and pulse. Eight. Seven. Six. You got it. Five. You're on the mat in four. Three. Two, One. Other glutes. Outer glutes. There they are. Down to your beautiful backside. Quick set of core. Three moves, you guys. Three moves and you're out. Come on, finish it right here. One of my new favorite core exercises. If you're a runner, this one's for you. Okay, Lying on my back. You can do this. Let's actually. Let's start here. Modification level. Knees are bent. Sit back. Pull your right leg in. Push your left hand into your right Knee. Push and hold. Hold. 3, 2, 1. Switch it out. Other side. Push. And hold. Hold. 3, 2,. One. Switch it out. Okay, so I'm lifting the leg and I'm pushing into the knee. You want to take it up a level. Come down to your beautiful backside. Okay. Lift your neck and shoulders off the mat. Lift your feet off the mat. Pull your right leg in. Push your left hand into your right knee. Hold. Hold for three, two, one. Switch. Hold. Hold for three, two, one, switch. Hold. You create resistance with your body weight. Hard here. Hold it for three seconds. You determine how hard this exercise is going to be. What I'm doing is creating instability in my core while I'm forcing my outer glutes and my inner thighs to create stability in my hips. Okay? So good for runners. So good for everyone. Let's go. Push. Come on. Push that opposing hand into the knee. It's a three count. Hold. You create that resistance with your body weight. You have one more each side. Hold for 3, 2, 1. Do it again. Hold for 3, 2, one. Now send those legs out. Option, slide your heels away from you. Option, bend your knees and hold here, hold here. Take your arms at your side and pump them. Pump them. Come on, let's go. Right here. Pump 10. Pump 9. Pump 8. You got this. Yes, you can. Go. 6. Go. 5. Go. 4. Go. 3. Go. 2. Go. 1. Hold your right knee in. Left leg is long. Pulse two. Switch. Pulse two. Option A, switch. Stay here. Option B, long legs, pull. 2. Switch. Pull. Stretching and working the core. Let's go. Listen, one more isometric hold. That's all you got? I know people are like, but I want more core. Trust me, your core should be tired. It should have been working this entire workout, right? That's what the whole workout's for, to work your core. Let's go. Five. Come on. Four. You got this. Three. Stay with me. Four, two, and one. Put those legs up overhead. Reach your hands towards your toes and hold it here. Just hold. Create as much extension with your body. Reach, reach. Reach through those toes. Reach, reach. Reach to those fingertips. Is everything shaking in your body? Because it isn't mine. Come on. For ten. Nine. Reach for eight. Reach for seven, Six, five, four, three, two, and one. Oh, my goodness. You reach so much, you shake till you get a toe cramp. Whoo. Holy bananas, you guys. That is your bar. Strong workout. I am a sweaty mess, and I would love to know what you thought of that format, okay? And guess what? There is a whole slew of moves we didn't even get to. So we can come back with a bar Strong number two. Comment on this post. Let me know if you want to come back with a bar strong number two. You guys are so awesome. Thanks so much for showing up and working hard. Don't forget to stretch. We're going to do that right now. Okay? Grab some water. We're going to stretch it out right here. Grab that towel again. We're going to stretch with your towel, okay? Stick around for the stretch or get it in on your own time. Okay. Take that towel right where we started the workout. Reach it away from your body. Big inhale. Reach up. Exhale over to the right. Create length through the body. Back to center. Roll up to the toes. Slow control. Roll back to the heels. Those calves to the side. A lot of calf and lower body in this workout. Roll it back. Nice. Now take the towel behind your back. Pull it away. Big inhale, big exhale. Do it again. Big inhale, big exhale, spreading those chest muscles apart. If you feel good about your heart rate, you're going to give me a forward fold. Hands are going to come over the body, falling forward. Nice work. Awesome job, you guys. Release the towel. Lower down. You're gonna lower down to your knees, okay? Lower down to your knees. Sit back on your heels. We're gonna do a quad stretch. So plant your right hand on the ground. Left arm is gonna sweep up and over as you drive your hips towards me. A beautiful dancer quad stretch. Holy quads. Right in the beginning, a lot of quad work with that thigh dancing. This is a good stretch. Same thing. Other side. Left hand down, right arm reaches. Big extension, big extension. Reaching through the side, body, pushing your hips towards me. Nice. Love seeing all those little sweat droplets on the ground. That means we worked hard today. Go ahead up and over onto your booty. Find a nice butterfly position. A lot of outer glutes, a lot of inner thighs. Okay, take your left hand to your right foot, right hand to your left foot. Round up through the back. Opening up. Pull those shoulder blades apart. Just rounding, rounding, rounding as you sit. Sit back. Now pull forward. Spread the chest apart. Chin goes up towards the ceiling. Slightly hinging forward. Opening it all apart. Nice work, you guys. Awesome, awesome job. Bring it back to center. We're gonna go ahead and find eagle arms. You can stay sitting just like this if it's comfortable for you. Right arm out. Left arm goes under threads. Palms to touch. If you can, take the elbows away from your body and then reach those fingertips up towards the ceiling. Just opening up again, those shoulder blades, pulling everything Apart. Nice work. Nice. Go ahead, release. Flap the wings a couple times. Same thing. Other side. Left arm comes up, right arm threads under. Palms to touch. Elbows come towards me. Fingertips go up towards the ceiling. Just opening up those shoulder blades. Nice work you guys. Opening up the back. We're going to hit that anterior chainsaw hitting the back side of the body. Let's go for the front side. Right here you're going to. I'm going to turn so you can see. Pull. Plant your feet on the ground. Legs are bent at 90 degrees. Fingertips are going to face my butt. I'm going to push my hips up high, pressing through my heels. Neck falls back. Chest expands. Just opening up that front side of the body right here. Right. Reversing those eagle arms into a front anterior stretch, opening up the chest, the shoulders, letting it all hang heavy as I drive my hips forward to the ceiling. For 3, 2, 1. Go ahead. Gently place those hips back on the ground. You guys are so stinking awesome. Thank you so much for showing up today, showing up and working hard. As always, you guys are the best. Like I said, if you want more structure to your workouts, check out our free workout plans. OK. Nourishmovelove.com if you haven't yet, drop a subscribe on our YouTube channel. Love seeing you guys there or hop over to Instagram. Check us out there. Thanks so much for joining us. Stay tuned. As always, we'll be bringing you guys more workouts every week and free@nourishwithlove.com have a good day. Thanks so much you guys. Awesome job on Instagram, you guys. Thank you so much. Jen and Deanna, you guys are so awesome. Thanks for joining. Way to go. Nice work you guys. Nice work. An awesome job right here on the tube. You guys are so stinking awesome. Look at all these awesome people who showed up today, you guys. Thank you. Hollywood and Megan. I loved it. Got a good sweat. You guys are so great. Way to go. Natalie, Yvonne, Amanda, Michelle. Part two. I love it. Please do Bar part two. That was challenging and fun. I'm so glad you guys like this workout. Thank you so much for showing up and working hard. Thank you so much. Good one. Yes. Right? That was a good first live. Way to go. Carla. First live. I hope you hit subscribe and come back for more. Awesome job. Nice work. Michelle. You guys are so great, so, so great. Thank you so much for showing up. If you guys liked this workout, you'd also like our barre blend workout. It's a 30 minute version. Okay. So check that out. First time live, Melanie. So many first time livers. You guys, I'm so pumped to have you here. Awesome job. You've been following for months, but finally made it live. I love it. You guys are so great. Nice work, Susanna. Nice work, Kelsey. You guys are awesome. Love this. So challenging and fun. I know. I'm a hot, sweaty mess and looking forward to my second call after this. So have an awesome rest of your day, you guys, and we'll see you again soon.