In this instructional video, the instructor guides viewers through a barre‑inspired Friday fitness challenge. The session begins with a warm‑up (leg lifts, twists, high knees, butt kicks) and then moves into a series of weighted and body‑weight movements performed in a wide second‑position stance. Key segments include: shoulder‑blade pulls and pulses, thumb‑and‑pinky arm rotations, inner‑thigh pulses with a down‑2‑up‑2 squat pattern, heel‑tap lifts while maintaining core turnout, cardio‑style punches combined with squats, single‑leg curtsy lunges emphasizing glute activation, glute‑and‑shoulder combos, reverse‑tabletop triceps pulses, leg‑extension holds, and a final one‑minute plank (high or low). Throughout, the instructor offers cueing on posture, weight usage (3‑lb dumbbells), breathing, and muscle engagement, encouraging viewers to follow the printed workout sheet and adapt the moves as needed.
Chapters
All right, you guys, this is the video that goes with the Friday fitness challenge, which is a barre inspired challenge. So I'm super excited because I just started teaching barre classes. So it's all things barre this week. So first one you're gonna have, you're gonna be warmed up, okay? So get yourself warmed up. You can do some leg lifts, some twists, some straight leg lifts. Okay? Get yourself warmed up, some high knees, butt kicks, whatever you want to do. And then you can have some weights to use with or without weights. I have small weights right here, just three pounders. So you're starting a wide second position. So I'm just gonna run through the. It tells you how many to do on the workout on the printout. So heels in, toes out. Sink it nice and low. Shoulders stacked over hips. Okay, Looks like this. My butt is in. Option, lift your toes. Option, keep your heels on the ground. Option, lift onto your toes right here. Arms at your side. You're gonna pull and pulse. So this is for my back and legs. Okay. Compound movement right here. Pull and pulse. Squeezing those shoulder blades together. Pull and pulse. Pull and pulse. Awesome. So you're gonna be right there doing those. And then you are going into. You can keep the weights or these weights. You're going to hold that second position option. You're going to extend those arms along from your thumbs and pinkies. Thumbs and pinkies. Okay, so thumbs and pinkies back and forth, working the rotator, the shoulders. And then you're going to hold on here, face your palms to the back wall, and pulse it back, back, back, all while holding this second position, nice little squat. Okay? So you're going to feel it in your inner thighs and your arms. So thumbs and pinkies, then pulse it. You're going to hold the weights right here at heart center. And you're going to go down 2, up 2, down 2, up 2, down two, up two. So the goal is to snap all the way up. So you don't want to disengage. You want to keep your legs engaged the whole time. Okay? So that's what the down two, up two looks like. Hello, inner thighs and legs. And then you're going to still hold that right here. One more time, and you're going to tap, tap, lift. So I'm tapping my heels. Tap, tap, lift. Tap, tap, lift. Tap, tap, lift. Whole time making sure my core is turned out, really stabilizing me, keeping my butt tucked under. Tap, tap, lift, tap, tap, lift. Awesome. And then from there, you're going to move into. Get your heart Rate up a little bit. You're going to punch right and left. You're going to punch, squat, punch, punch. You can just go without weights again, adding the toe tap in there, punch, punch. And then you're going to take it up and that and you're going to punch up. So you're going to go overhead, up and up, up and up. So these are your toe taps and punches. Okay. And you lose one weight and find something to stabilize yourself. I'm using the bar here. I'm going to stand on one leg, balancing, have this weight and I'm going to go down into a curtsy, lunge and up. So curtsy this leg behind me and up, Curtsy and up. Curtsy and up. Keeping my chest lifted, really using my glutes, feeling my outer glutes on this one. Okay, Curtsy and lift. So you're going to do those and then you're going to move into this. You're going to go up. So straight arms, bent leg. Or you can bend your arm too. Down, up and down, up and down. Okay, so this is for your glutes and your shoulders. And then of course you're going to repeat that sequence on the other leg. And that brings us to reverse tabletop. And that's where we'll finish a reverse tabletop and a plank. So reverse tabletop right here. Right. I'm going to come up. Palms are. Fingers are chasing me. I'm going to slightly bend my elbows. I'm going to pulse right here. So pulsing for my triceps right here. Butt's off the ground, core's engaged. And a pulse right here. Then you do an isometric hold. I'm going to drop and hold halfway. Extend my right leg long. In and out, in and out. Same thing on the other side. In and out, in and out. It's a can can, but I'll just say nice metric. Hold the leg extension and then from there you're going to flip on over into plank and you're going to hold a one minute high or low plank. Core is eng up to you from there. So that's the whole workout. This is just a video to help walk you through it. Instructional. Let me know what you think. Check out the printout and have fun. Enjoy some bar moves.
