45-Minute Cardio Barre Workout | Intense Barre Workout with Optional Dumbbells

Welcome to this 45 minute cardio barre workout. Today's equipment is optional. You can do everything with just your body weight. But if you have them light set of dumbbells here. Okay, I have a set of five pound dumbbells. I also have a set of threes with me. So three pounds and five pounds. If you don't have dumbbells, you could grab water bottles or soup cans or you can do this completely with just your body weight. I also have a chair off to the side here and that is going to bring into play for a little bit of balance support. If you need that, you could grab a countertop, anything you have access to. And then this mini loop resistance band which is going to add some fire and intensity to a little lower body series we're going to do. It's just for one series, so if you don't have these, don't worry, you can do it without your body weight. But a good substitute for those mini loop bands, literally grab a sports bra if you have one and throw that around your ankles, wrap it up and it makes like a nice top resistance. You could take a pair of leggings and tie them, some workout leggings and tie them and just roll up the excess fabric. So 45 minute cardio barre. I have just my bar socks on here and my mat. I got a sweat towel, my dumbbells and chair off to the side here. You can do this workout with just your body weight. If you feel more comfortable wearing shoes, grab some shoes and wear those. Okay, I'm just gonna check my time here. You guys. It is time to get this party started. Okay, so here's the deal. We have a warm up and then we're gonna jump to the workout. 45 minutes cardio bar. It's going to be low impact, but I'm going to give you all some high impact options if you want to raise that heart rate. All right, let's do it. Let's get started with the warm up. So feet are shoulder width distance apart. Let's just roll those shoulders up, back and down because it feels good and it's like my stress relief. Way big inhale up, back and down to start a workout. Because I wish I could tell you I was just like sipping hot coffee all morning. But I literally just took my pump parts off, got done pumping, got Bella's to sleep. My 6 month old daughter is sleeping. My 3 year old's down in the basement watching a movie with dad. So just give it a nice shoulder roll. Okay? Big inhale, reach up nice and tall. Drop the arms. Give yourself a baby back bend. Just open up the chest, shoulders. Nice. Drop the arms. And we're just going to lift the knees, alternating knees, so it's opposite arm, opposite knee. Just lifting up right here. Lift those knees up and up, knees and arms. Just warming it up here. The core stays nice and tight throughout the entire work workout. You guys, barre is a great way to engage that core. The pelvic floor. Awesome job. Right here. You got four. Nice. Three. Step it nice and wide in two and one. Step it nice and wide. Heels and toes up. This is what we call a plie or second position. Okay? Going to go big. Inhale and exhale. Take it all the way down, all the way up the knees. Push out towards the pinky toes. Slide that back down. Lift up. Inhale and exhale. Stand down and up. Big arms to warm it up. As you'll notice, there's silence in the background here. Right. It's a rarity around this house, but there's no music, okay, so pump up your own playlist. We don't want to get kicked off Facebook or Instagram. So no music. Pump up your own jams right here. Nice. You got two and one. Hold high. Now slide that back down the wall so shoulders are going to stay stacked over the hips the entire time. You're going to tuck your glutes under. Squeeze your pelvic floor right here. Tiny pulses down pulse as you're pulsing. I'm going to turn to the side and show you. Because the most common error in barre class is we go into, like, this squat position. We stick our butts up bar. You want it all tucked in like you're flat against a wall. Pulse it here. Nice. You got four. Nice. Three. Hold it low. Two and one. Hold it here. Lift those heels. Pop it up and up. Alternating heel pops. Pop and pop. Warm up the calves and ankles. The easiest way to intensify any exercise we're going to do today is to pop your heels off the ground. It's called releve in barre. You got four. Nice. Three. Awesome job. Two. And last set. Drop those heels. We're going to push it side to side. So side to side, hit those inner thighs. Tap it down. Side to the side. There you go. Chest is up. Nice. After that, heart rate, rise a little bit. Blood starts to pump. You got four. There you go. Three. Nice. Two. And last set. Step it in, step it in. Let's go. This time we're gonna kick it so it's opposite hand, opposite toe. Kick it, kick it. Front kicks. Core is tight. Kick it and kick it. There you go. Nice work yet. Four, three. Awesome job. Final two and one. We're gonna go back to that sumo squat, but we're gonna go squats and lunge. So give me a squat, a knee drop, a squat, a lunge, a squat, a lunge down. Tap that inside knee down. You got four. Nice. Three. You're gonna hold that lunge in two and one. Hold the lunge. Doesn't matter which way. So we're gonna go both ways, right, right here. Arms go overhead. Pull that back, knee in. Tap it in. In. Bigger the arms, higher the heart rate. You got 8, 7, 6. You got it. 5, 4, 3, 2, 1. Hold that lunge right here. Shoulders over hips. Tiny pulses down for eight, seven, six. You got it. Five, four, three, two, one. You're gonna. Pulse two. Launch the airplane. Pulse two. Airplane. This is a balance challenge. Pulse two, airplane. Okay, A lot of balance core. You can always grab that chair, grab the table, the counter, whatever you've got. Two more, two more. Pulse two, squeeze it tight. Pulse two, squeeze it tight. Back to center. Tap it, Reach it, tap down. Reach it. Inhale, exhale. Nice work. Right here, you got four lunges. Other way in. Three. Nice. Two and one. Rotate that hip. Other way. Right here. Back knee drives. Pull it in. In. There you go. How low can you stay in that front leg? You got 8, 7, 6. Lunge pulses in 4, 3, 3, 2, 1. Bring those shoulders back over those hips. Pulse it down. Right here. Pulse it. You got eight, seven, six. Balance challenges. Where we go in three, two, one. Right here you. Pulse two, Airplane. Squeeze. Pulse two. Squeeze it tight. Pulse two, squeeze it tight. Pulse two, squeeze. There you go. Nice work. You got it. Two more, two more. Right here. Come on, squeeze. Squeeze last one and squeeze. Back to center. Take it down. Tap in, down, tap in. Option A, stay here. Option B, you want to finish that warm up jacket down. There you go. Big jacks, full body squat jacks. Nice. Right here for 5, 4, 3, 2, 1. Are you guys warm? Awesome job. Grab some water. Okay, nice little warm up. And because I love to focus on warming up the shoulders and the core in the beginning, especially for Barre. Gonna get a little bit more of a warm up. We're about to enter a plank series, so we're gonna start with our plank series. Jump into some lunges with arms. Have those dumbbells nearby you. Okay. If you want, I'm gonna take the dumbbells, set them at the top of my mat. Now off to the back of my mat, we're going to do a plank walkout. Awesome. Way to keep warming up and enter a plank series. So I hinge over, I walk out to a high plank, and I walk right back in. Stand up tall, squeeze the glutes. Okay, jumping right in. Here we go. Jumping into our plank series. One of my favorite ways to get into a plank series. Plank walkouts. Warms up that posterior chain, which is my hammies in my back. Warms up my shoulders and my core. Telling my husband, I did a core workout yesterday for the, like, the first time. I never just do core, but I did four yesterday, and whoo, I can feel it today. So this plank series is gonna challenge me. Lots of options, you guys. You can always drop down to your nose. Knees in plank. Okay, one more walkout. One more. Then you're gonna hold that plank for me. Okay? Hold your plank, walk it out. Find that high plank. My dumbbells are just here in front of me, so I can have access to them if I choose to. Okay, let's talk about plank mechanics. My shoulders are over my wrists. My core is pulled in tight. Pull up on your kneecaps. Squeeze your quads. Push back on your heels. Feel your glutes and hammies. Fire. Your option hold here is always strapped down to the knees. Okay, great modification. Hold here. Nice. Strong, tight core. Nice. You got 5, 4, 3, 2, 1. You can sit back, child's pose, but keep your toes tucked underneath you. We're gonna move into a child's pose. Plank launcher. It looks like this. I go child's pose. Plank launcher. Knee to elbow. Child's pose. Plank launcher. Knee to elbow. Child's pose, Plank launcher. Knee to elbow. One of my favorite new moves right here. Little yoga combined with barre core strength. Warm it up. Open those hips. Feel the corn shoulders. Open the hips. Feel the core and shoulders. You're striving to make knee to elbow connection as you pull forward. Your modification would be tabletop. Pull a knee towards the elbow. Keep the knees on the ground. Nice. You got four. Awesome job. Three, you're gonna hold that plank in two. Last one, last one. Hold that plank. Let's go. Both feet on the ground. You're gonna drop down to your forearms, lower down to the forearm. Find those weights. If you have access to them and you want them, take a nice wide base with your heels or with your toes. Option weights or no weights. Alternating punches. Punch the arm. Punch the arm. Holy bananas. Yeah, that's hard. You can do this with weights or no weights. You're punching. Punch. Okay. The goal is to keep those hips square and stable to the ground. Come on, punch it. Woo. Punch it. You can always do this from the knees. Woo. You can always do this without weights. Talk about a way to start a plank series. Holy cow. You got four. Come on, you got three. Yes, you can. You got two. Woo. You got one. Okay, forearm one. Forearm to the mat. It doesn't matter. We're going to do both sides. Find a side plank. Keep one dumbbell overhead if you got it. Option, always drop down to that inside knee, okay? You can stack or scissor the feet. You're going to pulse the hips. Side obliques, pulse them. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Now I drop to that inside knee, okay? Lift that outside leg. Crunch and kick. Crunch and kick. Option at that dumbbell, can you reach and pull? It's lats. That's your back. Lats and core. Lat, obliques, reach, pull, adding that one dumbbell. Awesome option. No dumbbell body weight. Crunch it. Come on. Keep those hips lifted to your highest point as you work. You got it. Give me four. Nice. Three. Stay in it. Two and one. Just hold it here. Hold everything. Lift that outside leg. Lift it. 8, 7, 6. Do you feel those glutes? They should be on fire. Final three, two, one. Roll it back over. I'm gonna switch sides because we're gonna do the other side. I want to be able to stay facing you guys. Find that low plank. Just hold your low plank right here. Alternating knee taps. Target those lower abs. Pedal the knees towards the ground. Tap, tap, tap. You got it. 10, 9, 8, 7, 6. Stay with me. 5, 4, 3, 2, 1. Other forearms, the ground. Roll it over. Stack, scissor, drop, set. Inside knee. Pulse those hips. Lift them high. Obliques right here. Lift up. Eight, seven, six. You got it. Five, four. We drop to that inside knee in two. And one. Drop that inside knee. Lift that outside leg. Arm goes overhead. Pull and push. Lats, obliques, pull. It's hard to target the lats in Group Fitness Bar. Anything we do that is those big back muscles, right? Often hit with like pull ups or lat pull downs. So try to find some ways to incorporate them at home. This is a good one right here. Come on. Keep those hips lifted high. Final four. Hold that outside leg. Three tiny pulses in two, one. Hold it high. Pulse that outside leg for eight. Seven, six. You got it. Five, four, three, two, one. Roll over. You're gonna hold a plank. No dumbbells. Just hold that low plank hold it here. Come on. This is in final plank. Hold, you guys. You're out of plank. You're out of plank in 10, 9, 8. You got it. 7, 6. Stay with it. Final 5, 4, 3, 2, 1. Child's pose. Open the knees to the back. Stretch it out. Reach those fingertips far away from you. Awesome job, you guys. Plank series. Check it out. So if you weren't warm before, now, you should be really warm. The core should be nice and fiery. Again, I'm going to keep my £5 with me to come up to our lunge series. Okay, Lunge with arms. Option, add weights. Option, no weights. I'm going to start. The camera always flips me. I'm used to going opposite. Right leg forward, left leg back. But on social media, these cameras flip the other way. So pretty sure this is right leg, whatever you're doing. One leg forward. We're going to do both legs. Palms face me. It's a lunge with a front raise. So as I drop my knee, I lift my arms up shoulder height. Right here, shoulder height and down. So lower that back knee. Lift the arms right up to shoulder height. Exhale, inhale, exhale, focusing on those arms. Use your breath to lift those weights up to shoulder height. I gotta find my balance here. Settle in. Weight is in that front heel. Nice. Gonna feel those shoulders right here. Gonna get nice and fiery. You got it. Give me four. Hold low. Three. Stay with it. Two and one. Hold it here. Palms go in. Take it down, up. Pull those dumbbells towards your face, shoulders, biceps for eight. You got it. Seven. Stay with it. Six. Hold low. Five. Come on. Four. Yes. Three and two and hold it here. Hold it here. Bring those weights down. Tiny pulses, just those legs. Pulse it here for eight. Seven, Six. Hold low. Five. Isometric lunge in three, Two. Hold it here. Can you lift that front toe? Maybe lift that front front heel onto the ball of that front foot for 8. 7. Full range lunge with a punch. I'm gonna punch with my right arm, drive with my left knee. In three, two. Drop that front heel. Lunge, punch, lunge, punch. Opposite knee, opposite arm down. Hook down, opposite arm, opposite knee. Your option is always to tap it, okay? You can tap it or drive it right here. Front leg on fire. We're gonna move into a balance challenge in four, three. Come on. Two and one. So I'm gonna hold it high, balancing if I can. Option is always to kickstand. I'm gonna move back a bit so you can see me. Kickstand or balance. Arms, biceps, right Here, down, up. Inhale, exhale. Keeping that knee floating, if you can. Right here. Can you add it? Heel stamp, pull. Heel, stamp. Let's talk about the muscles. Glutes, biceps, core. Glutes, biceps, core. Stamp it. Pull it. Stamp it, pull it. Keep a soft bend in that standing leg. Don't lock it out. Come on, you got it. Right here. Four. Hold high. Three. Just those arms. Eight. In two and one. Hold arms halfway. Push, pull. Shoulders back. Biceps. Can you add the leg? Push, pull. Quads. There they are. Kick it. Come on. Eight, seven. You got it. Six. Stay within five. Come on. Four, three, Four, two, one. Step it back to lunge. Right foot is still forward. Left foot is back. Cardio option two. Pulse, switch. You decide. Here's low impact. Pulse, two, step switch. Pulse two, step switch, Pulse two. You can. Option, stay here. Option, Pulse two, Pulse two. You can add a core twist. Twist, two, switch, twist. Two, switch, twist two, switch, twist. We're gonna pump it up here. Little cardio burst. Yes? To keep our heart rate high. Option, stay here. Option, go to singles for 10. 9, 8, 7. Stay with it. 6, 5, 4, 3, 2, 1. Find a chair. Angle the knees to touch. Dumbbells. Come right here. Pulse it down. Pulse, pulse. Tiny pulses. Pulse. Catch that breath. Come on. Squeeze those knees together. Inner thighs turned on for eight, seven, six. You got it. Five, four, three, two, one. Put my dumbbells together. Chop, center, Chop. Center, side, center, side, center, side, center. A little bit of core challenge, right? Something different. Challenge your balance right here. Now push the knees opposite way. Push, push. Push those knees side, center, side, center, side. There you go. Come on. Right here. You got four. Option, hold the dumbbell. Three option, don't. Two, one. Pulse. Stand down, stand. Option eight. Right here. Chair squats. Option, making you a little bit wider with the feet tight. Come on, finish this cardio burst right here. Whoo. You got eight. Come on. Seven, six, five, four, three, two, one. Nice work, you guys. We're gonna hold the chair. I'm gonna go to the side. Okay? Chair. Hold those knees to touch right here. Catch your breath. Bring your arms in front of you, palms to touch, palms facing each other. Alligator, fly up, switch up, switch. So my palms always face the ground, palms down, palms down. Shoulders back. Tricep, right here. Alligator arms. Yes. Nice strong core. Squeeze those knees together. Fly, switch. Fly, switch, Fly, switch. Like doing alligator chomps, right? She got little kids. Chomp it. Come on. 8, 7, 6. Come on. 5, 4, 3, 2, 1. Okay, let's set it up again. Shoulders down and back. I'M turn to face. You feel a little easier. Shoulders down, back. Squeeze my knees together. Drop my seat. Option A, stay here. Option B. Can you come onto the balls of your feet? Onto your toes. Shoulders down and back. Elbows are going high. Kick out and in. Push out and in. It's a tricep kick. We're focusing on the back of the arm option. Keep those legs engaged. Turn on heels or toes. It's up to you. I want you to think about it. I'm gonna go to the side again so you can see right here. To the hips, straight back. To the hips, straight back. Tiny bend, big extend. Tiny bend, big extend. In, out. Just bending at the elbow. Isolating the tricep, the back of the arm. Eight. You got it. Seven. Six. Come on. Five. Hold it long. In four. Three. Palms to the sky. Two. And one. Flip those palms up. Just those arms. They pulse. Option. Add the leg up. Hook. Tiny pulses. Palms are up towards the sky. Shoulders relax out of the ears. 8. 7, 6. Hold high. 5. 4, 3, 2. Keep those arms turned on. Tap those dumbbells in. And tricep. Three headed muscle. You gotta hit all heads. You got eight. Seven, six. Back to bend. Extend. In four, three, two. Let's go. Take it in. Out. Final time, right here. It's eight. Come on. Seven. Triceps on fire. Six. I feel that burn. Five. Four, Three. And two. And one. Holy bananas. Holy bananas. Right? Okay. Keep that right leg forward. I promise we're gonna do the other side. We're going into a curtsy, curtsy. So I'm taking my left leg, winging it behind me, right? Find the balance. Hello. Trying to stare at the camera and talk? Okay, curtsy lunge. Think about knee to calf alignment. My back knee is aligned with my front calf, okay? So it's down and up. Down and up. Curtsy lunge. Working those inner thighs as I stay on. Squeeze. Called my adductors. Squeeze them. Come on, squeeze them. Arms come to 90 degrees. Can you add an L? Fly down. Hup down. Arms are bent at 90 degrees. Shoulders, legs, thighs, right here. 8. There you go. 7. Nice work. 6. Hold your lunge in. 5. 4, 3. Hold it low into. And 1. Drop low, low, low. Hold it here. Just the legs. Tiny pulse, Tiny pulse for the legs for 8. 7, 6, 5. Hold low. 4, 3, 2. Hold here. Lift the front heel. Drop it. Lift lower, lift lower. Five, four. We run it out in three. And two and one. Drop the front heel. Find runner arms. You're gonna tap that back foot. Tap it. Tap it. Shin to Calf. Shin to calf, chin to calf. How low can you stay in that front standing leg? It should be on fire. Yes. 8, 7, 6, 5, 4, 3, 2, 1. Stand tall. You ready? Option. Tap, Tap, tap. Down. Tap down. Punch it down. Tap it, punch it, tap it. Stay here. Go to skaters. Skate. Skate side to side. You got it. Punch down. Punch it, punch it. There it is. There it is. Come on. 10. Woo. 9. Yes. 8. Stay with me. 7. You got it. 6. 5. Come on. 4. You get a break in 3, 2 and 1. You're out. Dumbbells down. Grab your sweat towel. Grab some water. You guys are so awesome. Okay, here's the beautiful thing. You have two very beautiful legs. So we can do the whole thing sequence. Other side. We'll mix up some stuff. It'll be fun, I promise. Grab some water, catch your breath. Okay, here we go. Grab those dumbbells. You can always drop them. You can always go lighter. Left foot forward, right foot back. Back to those lunges. Okay? Down and up. Down and up. This time, shoulders to the side. Fly. Okay, Fly. As I drop the knee, I lift the arms. Lap. Fly right here. Hello, shoulders. Bar. A lot of legs, Lot of core. A lot of shoulders if you got light weights. Do you feel it? I know I do. 4. Hold low. 3. Come on. 2 and 1. Hold here. In, out. Just the arms. 8. You got it. 7. Triceps, shoulders. Yes, you can. 5. 4 and 3 and 2 and 1. Just those legs. Hold the legs when you lift that front heel. Pulse it down for eight. Seven, six, Five. We're gonna go full range again in three, two. Drop that front heel. Punch with the left arm. Lift that right knee. Down. Jab, lunge, punch, lunge, punch. Option. Tap it. Option. Drive it. Come on. Whoo. You got this. Let's go. Down, up, down. Stay with me. Let's go. Final 4. Hold high. 3. Balance biceps in 2 and 1. Option A, hold the arm and back up a sec. Option B, kickstand it. Okay. Arms, biceps, all the way down. Let's go. Palms in. Hammer, curl this time. Up, down, up. Can you add the stamp, the pull, stamp, pull. Kick it, pull it. Stamp it, Drive it. Stamp it, drive it. Yes. You got it. Find the balance. One leg is better than the other. Typically. The right leg for me. Right here. Four. Hold high. Three. Kick it out. Two, one. It's out and in. Push, pull. Eight. Come on. Seven. Stay with me. Six. Five, Four. Two. Pulse. Lunges. Three, two, one. Step back to lunge. Ready? Pulse, two, step switch. Pulse, two, step switch. Pulse, two, step Switch option, stay here. Option, go to pulse two. Switch pulse two. Switch pulse two. Switch pulse two. Switch pulse two. Yes. Run. Raise that heart rate again. You're like, wait, my heart rate's already high. I feel you. I feel you. Come on. You can stay here or go to singles for 10. 9, 8, 7, 6, 5, 4, 3, 2. Chair. Find the chair. Angle the knees to touch. Pulse it, pulse it, pulse it. Cardio bar. Weren't lying. My heart's high. Pulse it here for 8. 7, 6, 5, 4, 3, 2. Option A, stay here. Tap, tap, tap, tap. Option A, right here. Boom, boom. Option B. You jack it. You, you, jacket. Come on, short set. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Curtsy. Other side. We're skipping the triceps because you'll get more triceps later and we're limited on time, right? Who would have thought I would have said that wrong? Leg forward. Left leg forward. Right leg, back, curtsy, lunge. Knee to shin, knee to calf. Down, up. Find the balance, right? Down, up. Option A, stay here. Option B, goal post. Ready? Shoulders down. Fly, down, fly. Inhale, Exhale, Inhale, exhale. Squeeze those inner thighs as you stand. Legs, thighs, shoulders. 4, 3, 2, 1. Get along the curtsy. Just hold the curtsy. Pulse it for 8, 7, 6. Front heel in 4, 3, 2. Front heel. Lift it. Lower it, lift it. You guys, hold here. I want to see who's joining us. Keep lifting your heel. Awesome job. Nice work, Cassie. Awesome job. Nice work, Lisa. Awesome job. Whoo. Keep it up you get. Three, two, one. Ready? You're gonna run those arms. You're gonna tap it, so tap, tap, tap, tap the shin to calf. Woo. Curtsy runners, curtsy runners, right here. Shin to calf. Pump those arms. Come on. How low can you say that standing leg is on fire? I know. Four, three. Woo. Two. And skaters, ready? Two. Tap it, tap it, tap it, tap it. Or skate it. Skate it with a punch down. Skate and punch. Skate and punch. Boom, boom. Come on, you guys. That water break, it's coming for you in ten. Come on. Nine. Stay with it. Eight. You got it. Seven. Six, five. Yes, you can. Final. Three, two, one. Weights are down. Grab some water. Grab a sweat towel. High five. You guys are crushing it. Plank done. Lunge done. Curtsy done. Triceps, chair, done. And a lot of cardio in between. Okay, now we're going to set the weights down. And pick up that mini band, if you have it. I'm going to bring a chair into play. Chair is going to go right here in front of me, this band. Sports bra tied up, Bigger resistance band. Nothing. Ok, let me show you first. If you have nothing, here's your option. Grab that dumbbell you just used, lock it behind your leg. You can do everything right here. Okay? You can do everything we're gonna do with a dumbbell behind your leg. If you don't have the band, if you have the band, it's gonna go around your left shin. Then I'm gonna step the sole of my right foot in. Right foot's in the band. Okay? Left shin right here. You guys got it? Get low in this front leg. I'm using a chair. You can use a countertop, whatever you have for a little bit of balance. Support slightly hinge forward. Turn on this core right here. Bring this foot up my back. Right foot is flexed. My hips are square in front of me. I kick for two, in for two. We're going to isolate that booty right here. Back two in. Two. Kick it back two in. You got it. Kick back two, in for two. We'RE starting slow and steady. Slow and controlled. You kick back two. Do you feel your butt? Your hamstrings? And it's normal to feel this in your standing leg as well. Kick back for two. Pull in two more. Two more. Back two in. Last one, last one. Back two in. Go to singles. Stamp in. Think about stamping your heel towards that wall behind you. Stamp it. Here we go. 8. Are you ready? 7. 7. Hold that. Come on. Hollow. Can you stay in that standing leg? Keep stamping. Final four. You got this. Three. Stay in it. Two and one. Hold it back. Keep a nice soft bend in this standing leg, okay? Set the back toe down on the ground. It's a hamstring curl, curl. So tap it. Heel to glute. Tap. Heal the glute. Tap. Keep constant tension on that band. Up. Tap. Hamstrings, glutes, hamstrings, glutes. Final four. Hold that leg long. 3. You should feel so much fire. 2. You should want out, but not yet. Hold that front, though, that back leg straight. Lift and lower. This is it, final set, you guys. Straight leg lift for 8. Let's go. 8. Yes. 7. I know it burns. 6. I feel it, too. Come on, let's go. Final 4. And 3. And 2. And 1. Good news. You get a step out of the band, but keep that left foot forward, that right leg back. You're going to go lunge. Lift and squeeze. Shake it out. So with bar, those tiny pulsing movements, or those tiny banded exercises, they build lactic acid in Our muscles. And then we go to a big full range move like this to shake it out, right? You got four. Hold high. Three. Come on. Two and one. You're gonna hold high. Soft bend in the standing leg. Square your hips to the ground. Bring your forearms to your chair. Pull and push. Obliques and glutes right here. Knee to elbow, knee to elbow. Obliques, glutes in, out. Keep that leg lifted nice and high. Right here. Yes, yes, you got it. 4, 3 and 2 and 1. Step it down. Second position, second position. Heels and toes out. You can move that chair a little bit if you need to. Pulse right here. Pulse it down. Come on. Second position, pulse. 8, 7, 6. You got it. 5, 4, 3, 2. Ready? We're going to do some fun stuff with those heels. Let's lift right heel, left heel, right, left, up, up. 4. Can you hold both heels in? 3. You got it. 2 and 1. Lift both heels high. Pulse it down for 8. 7, 6. Hold here. 5, 4, 3, 2. Hold it here. Can you tap? Tap, huh? Tap, tap, huh? Two. Tap up. Two, tap up. Inner thighs, hollow balance. Hup. Tap, tap up. Tap, tap up. Tap, tap up. Tap, tap. Four, Tap, tap. Three, two, one. Hold it here. Tuck that tailbone. Drop your seat. Isometric hold. Hold it here. We're gonna go cardio, Cardio push in 4, 3, 2. Option A, take it down, up. Side to side, taps like we did in the warm up. That's option A. Option B, jacket. Come on, jacket. Let's go. Right here, little cardio push. You got it. You don't have to tap the floor. That's just an option. That's just an option. Come on, let's go. You got five. Come on. Four, three, two, one. Hold here. Tiny hop. Front and back. Front, back, front, back. Let's go. 8, 7, 6, 5, 4, 3, 2, 1. Just hold it here. One more isometric hold. Tuck that tailbone. Lift those heels. Hold for eight, seven, six. You guys are awesome. Five, four, three, two. Stand it up. Shake it out. Okay, I'm gonna bring my chair to the other side. We need that same mandate. Exercise it banded work. Other side. Grab your band. We're flying. You guys, we got like five minutes left. Woo. We can do it. Band was on the right foot and then I set my left sole of the foot into it. Okay, so my right ankle, calf area, shin area, shin, right shin, left heel. Okay, finding balance and support in that chair now. Nice soft bend in that standing leg. The goal is to stay as low as I can. Two, count kickback back. Two, in two. Kick it back two in. Isolate that booty. Back two. You guys, this is it. And we're down on the mat for core. This and core. Can you say hallelujah? Hallelujah. Woo. Feel that booty burn right here. Kick it back two in two. Slower is harder. That's always the case with bar. Back two in. Two more, two more. Back two in. Last one. Right here. It's back two. Can you go to singles? Take it. Stamp in, stamp and stamp that heel towards that wall behind you. Eight. You got it. Seven. Hamstring curl. Six. Six. Stay with us. Come on. Five. Four. Yes. Three and two and one. Tap that back toe to the mat. Stay nice and low. That front leg, it burns. Heel to the butt. Tap it down. Hamstring curl. You got eight. Let's go. Seven. Come on. Six. Straight leg lift and you're out of the band. Four, six, three. Woo. Two and one. Can you straighten that back leg? I know it burns. Woo. Take a quick shake. Hello. There. It is real life. It burns. Up and tap. Up and tap. I need a sturdier chair or a real bar. Eight. Let's go. Seven. Come on. Six. That means I'm cheating. I'm leaning on the chair too much. Come on. I'm tired. Four, Three, two and one. Step up a band. Keep the right foot forward, left leg back. Lunge and lift. Let's go. Lunge, lift, lunge, lift. It's a good tell sign if your chair is moving. Means you're cheating and you're working the chair too hard. That's me right now. Hello. I'm tired. I'm with you. Come on. But we're nearing the end. Fatigue is a good thing. That means you pushed yourself. 4. Hold high. 3. You got it. 2 and 1. Hold it high. Knee to elbow. Pull. Push right here. Obliques, glutes. Hello. Obliques, glutes. Eight. Come on. Seven. Yes. Six. Five. Four. Three and two and one. Chair goes out of the way. Band goes out of the way. Do you feel your outer butt? Hello. Right there. Grab some water. That is what we call your abductor. And it's on fire. Okay, you guys. How are you doing? Nice job, you guys. Hannah. Alexa. Oops. I just bumped you. Oh. Oh, no. I'm sorry. I'm sorry. I just bumped you. Sorry, Instagram. I know. Okay, you guys, we're in the home stretch. Core, core, core. Don't mess with the it. Core. You guys are doing so awesome. Nice job, Gail. Jen. Hi, Jen. Okay, here we go, you guys. Are you ready? Oh, no, Just kidding. Push ups. Push ups first. Push ups first. Let me tell you. Okay, to be honest with you, it is 8. 43. Okay, we're going to go just a little bit over because we got to finish this core and everybody always says we want more core, so here it is. Stay with us. Push ups to serve. Option. Knees or toes? I'm going for my knees. Ok. Knees or toes? Two pulse. Push ups. So it looks like this, I go down halfway. Pulse two to the top. Pulse two to the top. Pulse two to the top. Knees or toes? Come on. You should be joining me right here. Pulse two to the top. Let's go. Elbows fall back towards my hips. Pulse two to the top. Let's go. Pulse two to the top. Two more. Pulse two to the top. Last one. Pulse two. Are you ready? Go for singles for 10. It's 10. Yes. Nine. You got it. Eight. You're so strong. Seven. Stay with me. Six. Come on. Final five. Yes. Four. Whoo. Three and two and one. Open it up. Sit back. Stretch it out. Child's pose. Nice work. You guys know when I say, like, come on, you can do this. Mostly talking to myself, right?