Lindsey Bomgren leads a 7-minute barre workout using just a chair, light dumbbell, and support. Seven moves hit your lower body and core: merma squats, chair-pose pulses, T-tucks with bicep curls, standing crunches, snowball squats, leg lifts, and front-attitude extensions.
Hi, this is Lindsey with Nourish Move Love and I am here with a barre workout. All you need is a light dumbbell if you want it, a chair and let's get to it. Alright, we're starting with exercise number one. It's a Merma squat. So you sweep and reach, extending all.
The way through those obliques. Big sweep and reach at the top, exploding up, squeezing those glutes and hamstrings. Squeeze, give me one more up. Awesome job. And then you're gonna bring it right in front of you. And you're gonna come into chair pose option.
Come up onto the tiptoes, pulsing down and down. Tiny pulses, low and lower, pulsing down and down, burning those quads out right here. And then we're taking it to exercise number three. You're gonna drop that elbow. It's a T tuck.
Really begin to squeeze those glutes and hamstrings as we do a bicep curl. I'm going to show you from the side just so you can see. It's a tuck. Really tucking those lower abs in and then releasing those glutes right there. Awesome job. And then your next exercise right here, you're bringing it into a crunch. All that weight goes to that standing leg right here. Crunch and crunch, crunch. Making that knee to elbow connection as you pull those abs in. Squeezing it up and up. Just like that. All right. And then from here you're going right into snowball, snow angle. You make a snowball snow angel. Squatting on that standing leg and then extending out. Snowball, snow angel. Nice. Getting that heart rate up here just a bit. Reaching long. And then you have one more holding it out here. You're gonna do a leg lift.
So we drop and lift. Drop. Lifting to your highest point. Lifting all the way up right here. Squeezing those outer glutes. Lift. And then your final exercise, you're wrapping that leg around to the front. Front attitude. You lift in front.
Tap, extend. It's a leg extension, really using that quad, pushing away from the body, holding that arm and shoulder. Engage right there. And that is your bar workout. And since you have two beautiful long lead legs, you're going to repeat that entire sequence on the other leg.
