Barre Class At-Home | 20-Minute At-Home Barre Workout

Hi, I'm Lindsey Baumgren of NourishMove Love, and this is your 20 minute barre class at home. All you need is a light set of hand weights. I have five pounds with me, but you can always do everything we're gonna do with just your body weight. So grab your dumbbells, or no dumbbells, a sweat towel and a water bottle, and let's jump into this 20 minute cardio barre workout you can do at home. I'll be adding my own personal twist to with some full range large movement to get your heart rate up, along with a couple cardio bursts. So it's going to be a good one. And a total body cardio bar workout in 20 minutes. Let's get started. We're going to jump right into our warmup. So you can go ahead. Shoulders over hips. Nice and relaxed. We're going to start with knee lifts. So it's right and left. Just lift your knees. You can add your arms. Opposite arm, just lift them up. Say good morning to those hip flexors. Engage those low abs or your baby bump if you got one. Here we go. You got 8, 7, 6, 5. Nice work. Give me 4, 3, 2 and 1. Hold your right leg up. Find that balance. Hold that right knee in gently and you're going to take that right leg. If you find your balance, you can always grab a chair and you're going to slightly open it up. Opening up that hip flexor. Nice. Right here. Now you're going to step back to reverse lunge. You're going to go reverse lunge. Up, open and back up. Open. Reverse lunge again. Like I said, you can always grab a chair for balance. My balance has gotten a little bit more tricky with this growing baby bump I have. But it's always good to work on core strength and balance. You're going to give me two more. Up, open. Last one. Up, open. Set it down this time. Kicks. Full kicks, Opposite toe. Reach it, reach it. Full kicks. Twisting through that midline. Up, up, straight legs. Got 4, 3, 2 and 1. This time, hold your left knee high. Find that balance. Pull that left knee in, pull it slightly out. Open up that hip. We're going same thing. Take it back to that reverse lunge. Drive the knee, open the hip. Reverse lunge, drive the knee, open the hip. Maybe one leg is just better for you than the other like it is for me. Yeah, that's totally normal. Open it up. Step back. Two more. Up, open, step back. Last one. Up, open. Step down to the right. We go second to first. Second so you're stepping out to a nice wide plie, squat option. Add your arm, shoulder height, shoulder height. Pull those inner thighs together. Out and up. Knees drive out. Inhale, exhale. Take it down and up. Four more. You got four. Nice work. Three. You got it. Two. Last one. Hold it wide. Find that nice place. Butt heels and toes out. Knees drive out. Away. Shoulders are stacked over hips. Core is tight. Hold it right here. Opposite arms. Right arm reach. Left arm reach. Reach it, reach it. Open up those obliques. Engage the core. Reach while holding low in those legs the entire time. You got four. Nice. Three. Awesome job. Two. Last one. Right here. Reach and reach. Bring it back. Right here. You're gonna lift your heels. Lift right, lift left. Pop those heels. Get them up. Warm up those tabs and ankles. Anytime you want to make bar a little bit more challenging, come into those toes. You got four. Nice. Three. Hold them up. Two. Last one. Can you hold both heels up? And just pulse it down for 8. 7, 8. 6. Tuck your tailbone towards me. Keep it right here. Sliding your back down a wall for three. Two. Drop your heels. Full range. All the way down, all the way up. This should feel good. Shake it out. Give me. Inhales, exhales, inhales, exhale. Nice. You got it. Nice work. Right here. Give me four. Awesome. Three. Nice. Two. Last one. Zip it up. Step to the left. Other side. Second to first. Second to first. As you come in, I want you to think about touching those heels. Tap them in. Zip up those inner thighs. It's four. Nice. Three. Hold that. Second. Two. Last one. Hold it here. Tuck your tailbone. Knees drive out towards your pinky toes this time. Both heel lifts. Lift lower, lift lower. You got four. Hold it up. Three. Nice work. Two. Last one. Hold them high this time. Just those arms. It's back and chest. Back and chest. Squeeze back, squeeze chest. Palms out. Palms touch. Nice. Give me four. You got it. Three. Two. Stay with it. Two. Last one. Take the full range. All the way down, all the way up. Inhale. You can stay right here. Option. It's up, it's down, it's up. You can add a tiny hop if you want it. You get it aside. 4. Nice. 3. You got it. 2. Last one. I hope you're nice and warm. Yes. Feeling good. We're going to jump into this workout. 20, 20 minutes total body. We're gonna hit it all. Grab a quick sip, find your weights if you want them. We're gonna keep warming up by starting on our core. You're going to take it down To a plank position. Okay. I have my dumbbells. I like doing planks on dumbbells. Just feels better for my wrist, personally. Find that plank. Tiny shifts, forward, back. You can do this from your knees or toes. You can stay here or make it big. Give me a bend. Extend again. Warming up those calves, those ankles, shoulders and core. Four. You got it. Three. Stay with it. Two. Last one. Hold it here. Right leg lift. Pulse it up. You can always drop to a knee. Straight leg pulses, tiny lift. Eight, seven, six. You go back to down dog in four, three, two, and one. Kick it right up. Down dog. Three, legged down dog. That feels good. Okay, we're gonna go into a series move. So pull your knee in, take it to a passe to the side, Pull it back in, kick out. I'm going to show you with my camera leg so you can see right here. Pull in half a. Turn out to the side, pull back in. Three legged down dog. Pull in half a in. Kick it back. Knee to nose. Half. Say turn out. In, kick out. So you can take your toe right towards the top of your other thigh. Out. Two more just like it. Pull in, kick out in. Last one. Right here. Pull it in half a. Right here. Kick it all the way back. Take a nice stretch. You're going to step that leg through. Find a nice low lunge. You're going to rise up. Pass a lunge with a bicep curl, palms face forward, planted firmly on that front foot right here. It's lunge curl, posse, lunge curl. So now you can always tap that other toe to the side. You want to challenge, float it or tap your standing leg right here. All the way down, all the way up. Biceps, core, legs. Majority of your weight is in that front heel of that front leg. Squeeze your glutes as you stand it tall. Lunge, tap it, find your balance. Up. Nice. You got four. Hold high. Three. Yes, you can. Two. Last one. Right here. Hold it high. Palms to here. Holding those bicep. Halfway. I'm gonna kick your leg out. Tap in, kick out, tap in. Now I'm gonna add my arms. Push out. In, push out, pull in, kick out. I'm gonna turn to face you. Stay standing on that balance leg. It's out, it's in, it's out, it's in. So I got my biceps, my shoulders, all turn on. Adding the quad the top of the side as you kick it out. You got four. Find that balance. Three. Come on. Oh, my goodness. To my standing leg. Last one. Stay on that standing leg. Take the weights to your chest. Going into a deadlift on our standing leg. So kick it back. Float to airplane. Stand tall. Squeeze the glutes. Tap if you need to float it back. Stand tall. Squeeze the goods and hamstrings. Think about pinching that standing butt cheek weights. Just stay at the chest. Stand tall. Squeeze Standing deadlift. Soft bend in that standing leg. Challenging your balance, challenging your core. Find a focal point on the ground. Again. Option. You can always grab a chair. Grab a countertop. You should start to feel fire in that standing leg. Are you there? Come on, you got three more. Oh, my goodness. My balance. Okay, here we go. Two more. Kick it back. Pull in. Last one. You're gonna hold it back, hold it back, hold it back. Hips are square to the ground. Belly is tight. Can you pulse into the standing leg? Pulse it. You got eight, seven, six. Stay with me. Five. Almost there. You got four, three, two, and one. Find a chair. Ankles and knees to touch. Moving on to triceps. Okay, right here. Shoulders go down and back. Find that chair. Slightly hinge forward. Arms come up. Elbows by the side. It's a kickback kick. Out and in, out. And now I'm going to show you this from the side again so you can see it's out and in. Belly stays nice and tight. When you think, big extend, tiny bend. Big extend, tiny bend. It's really easy to swing it. Bring them in. No, keep those weights to the hips, straight back to the hips, straight back. That net means that the tension never comes off your triceps. Now, if you want more of a challenge, you're like, I got this. Come on to your toes, my friends. Squeeze those knees to touch inner thighs. Balance core. Kick it out. You got four arms long. Three. Hold here. Two. Right here. Hold it long. Palms stay facing each other. Tiny circles. Draw a tiny circle. You got 8, 7, 6. You're gonna switch the direction of your circles. And 4, 3, 2, 1. Switch directions other way. Keep those arms lifted to your highest point and circle. From there, your triceps should be so on fire. It's. It's 4, 3, 2, 1. Hold here. Palms go up. Tiny pulses Finish strong. It's 8, 7, 6. Feel the fire in the back of your arms. Yes, you can. It's three, two, one. Holy bananas. Take it down quick. Shake up for the arms. Take a nice forward fold. Stir the pot. Are you ready? We have a cardio burst for you. It's gonna be lots of fun. Alternating curtsies. Curtsy, curtsy. We're gonna pick up that heart rate a little bit. Curtsy. You want more? Give me a punch. Punch. Opposite arm punches. Punches. Right here. Punch it. You got eight. Seven. Six. Stay with it. Five. Nice work. Four. Three. Two. One. Stay standing on your right leg. Right here. Curtsy. Tap. Standing on that right leg. Just your left leg moves. You want something more? Add a kick. Lift it. Curtsy, lift it. You want to add a punch? Punch it. Curtsy, punch it. Now, you can always drop the weights. Punch. And do this without the weights as well. Punch it. You feel that standing glute? You should. Come on. Four. Yes. Three. You got it. Two. One. Hold it here. Nice wide second. I'm dropping my weights for this cardio portion. You can always keep them. It's out. It's up. Out, up, out, up, out. Second to first. Like the warm up. You can stay here. You want more? It's toe stand, toe stance, toe stance, toe stance. Hup. Heels to touch. Jack it. Jacket. Come on. Heart rate's rising. Yes, you can. You got eight. Seven, six. Stay with me. Five. Four, Three. Two. Hold your chair. Pulse it here. Eight. Seven. One more cardio burst. You ready? E. Jump in four. Three, two, one. To the right, to the left. Push your butt back. Push it. Push it. Push that butt back. Push it. Come on, tiny ski jumps. Add those arms. They give you momentum. They push you. Yes, you can. Last cardio burst right here. Jump it. You got eight. Seven. Six. Finish strong. Five. Almost there. Four. Three. Two, one. Shake, shake, shake. Shake it out. Let's grab some water. Nice work, you guys. Grab some water. Quick. Sweat towel. Told you your heart rate was gonna go up in this bar workout. All right. Grab those weights. Back to plank. I know. Right. Back to plank. Just hold here. Hold it here. Option A, hold plank. Option b. I need 10 push ups, knees or toes. I'm going to my knees. 10 push ups. All the way down, all the way up. Here we go. 10. 9. 8. Yes, you can. 7. Almost there. 6. Come on. Halfway. Yes. 4. 3. 2. Last one. Hold that plank. Hold it here. Hold it here. Tiny tricep bend. Bend at the elbows. Extend, then extend. You can always drop your knees. Tiny triceps, so your elbows shoot straight back to you. You got eight. Seven staying in. Six. Come on. Five. You're almost there. Four. Yes. Three. Yes. Two. Last one. Sit back, child pose. Quick stretch. Big inhale, big exhale. Bring it back up. Plank. Leg lifts, passes. Other side. So right here. Lift your left leg. Pulse it up. You got eight. Seven. Six. Down, dog. In five. Four, Three, two. Down dog. Shoot it straight back. Right here. You pull in, passe, in, out. So I'm going to switch my legs again because I switched them last time. Knee to nose. Passe in, straight back. Pull in. Passe. In, out. So adding that passe, shift your weight forward, add those outer glutes. Keeps your core turned on. Shoulders are on fire. Yes. Do you feel it? I do. Pull in, passe. Kick back. Two more. Just like it. Pull in, passe. Last one. It's right here. Pull in, passe. Right here. Kick back. Final stretch. Step through. Low lunge, low lunge. Other side. Stand up tall, shoulders over hips, palms face forward. Half a lunging curl. Lunge, curl, lunge curl. Inhale, exhale. Float it. Tap it. You get it decided. Yes. You can squeeze through that front glute. Make those legs work. Come on. Up. Yes. 4. Hold high. 3. You got it. 2. Last one. Hold here. Find your balance. Arms are halfway, biceps turned on. Kick out and add the arms. Push, pull, push, pull. Tiny kick outs. Yes. I'm gonna turn to face you again. Stand that standing leg out and. You got it. Push. Core stays tight. Push it. Feel the quad, the top of your thigh. You got four. Stay with it. Three. You got it. Two. Last one out. Pull in. Weight to the chest. Standing. Deadlift. Stand that standing leg. Hinge forward. Feel that stretch in the hamstring. Find that balance. Pull up. Hinge forward and pull up. Squeeze that butt cheek. Squeeze the hamstring, legs, hamstrings, glutes, balance and. And core. All right, here. Find that focal point on the ground. Settle in. Think about keeping your hips. Sometimes I like to put my hands directly on my hips, square to the ground the entire time. Really easy to let that floating leg hip float up. Keep those hips square, square, square. You got it. Come on. That's four. Stay with it. That's three. Oh, my balance. Two more. Come on. Two. Last one. You're gonna float it back. You're gonna hold it here, hold it here. Square those hips to the mat. Tiny pulses in your standing leg for eight. Seven. Six. You got it. Five. Stay with it. Four. Three. Two and one. Step it together. You can drop your weights if you want. Or keep them. I'll keep them for this first part. Curtsy. Back to curtsies. Curtsy, curtsy option. Add that punch, opposite arm. Punch, punch, curtsy punches. Come on. 8. Yes. 7. 6. 5. 4. 3. 2. 1. Hold Percy standing on your left leg. Right leg wraps behind. Curtsy, tap, curtsy option. Kick it. Tap or kick. You can add a punch. Punch. Inhale, Exhale, Inhale, exhale. Come on, push it. Yes, you can. Right here. Finish strong. Squeeze those obliques. Squeeze right there. Give me four. Three on the cardio. Two. Last one. Right here. Weights are down. Second position. You can always keep your weight right here. It's out, it's up, it's out, it's up. Stepping to the left this time. Out, up, out. Your option. Stay here or take it to those toes. In. You got it. Up. Come on, big ones. Pull those inner thighs together. Come on. Bigger the arms, higher the heart rate. Eight, seven. You got it. Six. Stay with it. Five, four. Hold chair. Three, two, one. Hold it here. Sink into that chair. Right here. Squeeze those knees together. Give me tidy pulses for 8. 7. Jump in. 5, 4, 3, 2. Ski jump. Jump it, jump it. Come on. Stay low in those legs. Push your booty out. Push it. Push it. Cardio. Push right here. Chance to raise your heart rate. Yes, you can. 8, 7, 6, 5, 4, 3, 2, 1. Finisher. Second position. Heels and toes out. Slide your back down the wall. Shoulders stay stacked over hips. Catch your breath. Pulse it down. Yeah, I feel the fire in my breath. My legs. Penny pulses. Knees, go out to your finisher. Come on. Hello. Can you get. Catch your breath. You got eight, seven, six, five. Hold low. Four, three, two. Hold it here. Tuck your tailbone. Option. Lift your heels right here. It's up in. Back down. You want to pick up those weights. You can add them right here. It's up. In. Open down. Palms. Stay facing knee the entire time. Up in your finisher. Right here. You got it? Yes. You can finish four more. It's four. Nice. You got it. Three. Yes. Come on. Two. You're almost there. Last one in. Oh, you can bring the weights right here. Can you lift those heels? Drop your booty. Tuck your tailbone. Just hold it here. Hold, hold. Option. Arms can come out in front of you. Hold. Sink it. Eight, seven. Do you feel the shake? I do. Oh, you're almost there, baby. Six. Five. Stay with it. Four, Three, two, one. Stand tall. Shake, shake, shake. Weights go down. Wipe the sweat off. Awesome work, you guys. Nice work. Let's cool it down. Yes. Cool down. We're gonna go. Nice backside. Nice and wide. Stance right here. Let's just go. Inhale. Exhale. Slow it down. Inhale, exhale. Two more. Inhale down. Exhale up. Last one. Inhale down. Exhale up. Hold nice and wide. Go ahead. Take your hands behind your back. Take a big inhale. Chest expansion. Interlace your hands. If you can. Just open up that chest. Feel good. Feel good about your heart. Rate. Take a nice wide forward fold. Let your knuckles just fall. Ball to me. Soften the knees. Take your hands to the ground. Whatever. It feels good for you. Right arm down. Left arm up. Roll out the wrist. Take a nice inner thigh stretch. Right there. Switch it out. Left arm down. Right arm up. Roll up the wrist. Nice work. Take a nice wide forward fold. You can either grab your ankles for an extra stretch or walk your hands away from you for a little bit of a back stretch. Low back stretch, whatever feels good for you. Nice work. Bring it in. From here, you're going to drop down to the knees. We're going to finish with a final dancer stretch. So you're on your knees. Plant your right hand to the ground. Lift up left arm overhead. Big quad opener. Dig into those quads today. Open up the obliques, the core, the back, the shoulders. Sit it back down. Switch it out. Left arm down. Right arm up. Overhead. Big opener. That feels really good, doesn't it? Sit it back. Sit down. Nice work. You're always welcome to continue stretching. Awesome job. Thanks so much for joining me for this barre class at home, and I hope you check out nourishmovelove.com for more Barre workouts you can do anywhere.