LIVE BARRE CLASS: 50 Minute Athletic Cardio Barre (optional light weights + mini band)

All right, I think we are live. Hi, YouTube live. I just want to make sure you can hear me. I'm Lindsey Baumgren of Nourish Move Love. And this is our first YouTube live stream and we are doing a 40 minute cardio barre class. It's an athletic based cardio barre class. So I have Instagram up here. Good. You guys are giving me some hearts. You can hear me and see me. Thanks for joining. Welcome you guys. And then down here we have YouTube live stream. So awesome on all fronts. Let's talk about what today's class is. It is 40 minutes of athletic cardio barre. So this is basically my personal spin on a barre class that you can do at home. Obviously we have no barre. The equipment I do have is some light hand weights, some five pounds and some three pounds. If you have those, great. If you don't, you could use some filled water bottles or no weights at all. And then I have these mini loop resistance bands. If you have them, great. If you don't, you can always use a rolled up sports bra or something of that nature. And then I have a chair near that we're going to use just to stabilize me and maybe help with a couple exercises along the way. So that is the equipment I have. If you don't have equipment you can do this whole workout with your body weight. This is going to be a fast paced high energy barre class but I will offer modifications for all levels. Ok. So take it at your pace. It's your guys workout. You do the best, you forget the rest. Again, I'm Lindsey Baumgren of Nourish Move Love. This is a 40 minute athletic cardio barre class and welcome. I am just doing this live pop up class because I feel like I need a little bit more energy in this quarantine life. And we launched a new 12 days of Christmas challenge today. It is a 14 day challenge but it is really 12 days of workouts. So you can check that out. I will put links down here. Check that out. If you want some free workouts to help you stay motivated during this holiday season, we are going to do about one more minute to let people join and then we are going to get started with a warmup. So grab some water, grab a sweat towel. I get asked about this mat that I have all the time because it's awesome and big and oversized. This is gorilla mats. I love it. Just gonna adjust you guys a little bit back here so I have a little bit more space. There we go. Awesome. All the things first, YouTube Live trying to figure this out, you guys. All right. And Instagram got you guys. Okay, here we go. You guys ready? I don't have any jams on. As you can hear, there's no music. We're just gonna keep it that way for copyright purposes. And if you would like to pump up your own jams, hit your playlist. Now start your watch your activity tracker, and let's get this party started. Okay, so we're going to start with a solid warmup. I know I'm a little bit sore from this week, so really excited for the stretching and warm up portion. So shoulders are stacked over hips. We're just going to do a quick breathing exercise. I'll go to the side for you. Big inhale, belly expand, exhale. Pull it in nice and tight. I'm just getting a comment here and I just want to make sure. Okay. Yay. Everyone can hear me. Good. Okay, good. That was my main concern. I just want the audio quality to be good because no one wants to do a workout with core audio. Big inhale and exhale. Pull that core nice and tight. We're going to keep that core nice and tight throughout this entire workout. Think of bar as an opportunity to work your core the entire time. Big inhale, reach arms up overhead. I'm going to back up so you can see me. Right wrist is going to grab left wrist up and over. Right side body stretch. Opening up the obliques and the side of the body. You're going to bring it back to center and then give me a tiptoe raise. So raising up off the heels onto the toes. That's what we call releve. And bar. Set it back down. Other side. Left wrist grabs right. Left side body stretch. Nice. Bring it back to center. Lift onto the tiptoes and back down. Same thing. Other side to the right again. Back to center. Lift onto the tiptoes. Lower down. Let's go up and over to the left. There it is. Back to center. Lift up onto the tiptoe. Set it down one more each way because it feels so good. Open up the side of the body and we're going to warm up those calves and ankles as we get ready to go into relev. That's holding position on your toes. If you'd like, you can always advance these exercises or take them down lower down to the heels. Drop your arms in front of you. You're going to lift your arms as you lift the knee. So it's right and left, right and left. You can point the toe. Keep that core engaged. Use those Low abs. Opening up. Warming up those hips. The core, the. The arms. Shoulders back. Right Here you have 8, 7, 6, 5, 4, 3, 2, and 1. Can you hold this right knee high for me and just wrap your hands around and give it a nice gentle squeeze? And then can you find balance? Soft bend in the standing leg. Open up. Opening up the hips. Nice. Finding that balance that we're gonna really challenge with this bar workout. Awesome job. Set the leg down. Flex the foot. Lift the heel. Lower lift. So I'm doing. If it's a flex foot, flex foot. Five. Four. We'll go to a pointed toe in three. You can always grab a chair. Two. One. Point that toe for me. Lift for five. Nice. Four. Again. Soft bend in that standing leg. You got it. Two and one. Let's step nice and wide and push side to side. Hit those inner thighs. Lateral lunges. Think about pushing your hips back towards that wall behind you. Inner thighs. Nice. Sit back. Keep that chest up. Awesome job. Just starting to warm up those legs. We are really going to hit the legs today. All right, you got 4, 3, 2, and 1. Take a nice wide leg forward. Fold for me. Just let it all hang heavy. This should feel really good. Plant your right hand up the mat. Left arm is going to go to the sky. Soft bend in that right leg. Roll up the wrist. Awesome job. Set it down. Switch it out. Other side. Roll up the wrist. Nice. Set it down. Roll all the way to the top. When you get to the top, two big shoulder rolls as you walk those feet in. Other side. Pull that left knee up. Give it a nice gentle squeeze. Open it up. Nice. Right here. Find that balance in that standing leg. Opening up the hips. Set it down. Flex the foot. Heel lifts. You got five. Nice. Four. Awesome job. Three. Keep those hips. Try to keep them as square and stable as you can. Last one. Point the toe. Point and lift. Nice. Slightly working different muscles with a flex foot and with a pointed foot. Two and one. We're going to step nice and wide again this time. That's fine. Second position. So think sliding your back down a wall. Tuck your tailbone towards me. Think about dropping your tailbone down towards the floor. Nice. Pulse it down. Knees go out towards the pinky. Toes. Shoulders stay stacked over hips. I'm going to show you from the side. Second position, Right. A lot of times you get that urge to sit forward. Get into our hips. Think about sitting straight. Wall flat against the wall. You got eight, seven, six. You're going to hold it low in three, two. Hold it here. Lift those heels you go right and left. Pop those heels off the ground. That's relevant, right option always to make it harder. Right here you got four. Three, two, one. Let's add those arms right here with those heels. And right here. Go. Arms and heels. Lift and lower. You have eight. There it is. Seven. Hold high. Six. Nice work. Five. Already starting to feel that burn. Four. Three. You got it. Two. Last one, last one. Hold it here. Take those palms. Flip and flip. So you're alternating the flip opposite. Opposite palm goes up and up, twisting through the shoulders. Can you add the obliques? Reach and reach. Reach and reach. There it is. You have 8, 7, 6, 5, 4, 3, 2 and 1. Give me a nice wide leg forward. Fold, Shake, shake, shake out those legs should feel really good. Walk the feet in. Roll it up. You're going to step one foot back. Doesn't matter, we're going to do both. Step back to lunge. Give me a reach and a reach. Let's go for the reaches again. Reach and reach. Nice. Step it up. Switch it out. Other side. Step back. Let's reach overhead and reach. Getting think about creating really lot, a lot of length with your body today. Getting as long as you can. Nice step up. Awesome job. From here I think we're just going to get right into the workout. What do you guys say? Because the first part is a little bit more of a warm up and it's a really complex move. I'll explain it. A lot of fun. Okay, Grab a quick sip of water. This is just live. So it's on the fly which is kind of usually turns out to be my favorite workouts. We're just going to roll with it. It's going to be a lot of fun. I never started my timer so I'm going to start that for you guys. Okay. So your first move is a complex move. I'll show it coming at you first. Okay. So you're going to find that second position we were just warming up in, right? Find that second position. You're going to give me four pulses. So you pulse for four. Three, two, one. Take it down to the mat. Walk out to a high plank. Jack your feet together. Give me a push up option to drop to your knees or take it to an incline. Jack out wide again, walk back in. Right back into those four pulses. Ok. So I said this is athletic cardio barre. So we're pairing big complex moves with traditional bar exercises. I love it. It's going to be so fun. This is a solid way to warm up as well as start into this Fire of a workout. So. So find that second position. Heels are in, toes are out, flat back against that wall. You're going to pulse for four. You can take it with me or you can take it at your own pace. Here we go. Let's pulse for four. 3, 2, 1. Walk your hands to mat, walk out, find that high plank, jack the feet together, give me a pushup. Nice. Jack out wide, walk back in, sit it back in. Second position, pulse for 4. 3, 2, 1. Take it down, walk out, find that high plank, jack those feet in, give me a push up. Nice. Jack wide, walk back in. You're just repeating this four pulses at the top. Walk out, jack, push up, jack, plie. There it is. Nice. Take it at your pace, your tempo. Like I said, a good way to start a workout. Lots of fire. Nice work, you guys. Taking it at your pace. Walking it out, warming up the cold, the shoulders, the core. Awesome job. Keep going here. Nice. I know. I'm feeling this right? All right, keep going, keep going. Your pace, your tempo. Awesome job. You're going to give me two more total movements, okay? Two more. Your pace, your tempo. After you finish your two, go ahead and hold your plank. Hold your plank. Nice work. Awesome job. Going to finish my last one right here. Pulse for four. Three, two, one. Take it down, walk it out, jack it in. Give me the push up. Hold it here. You're gonna hold this plank. I'm gonna turn to the side so you guys can see me. Hold your plank. Option A, toe taps, tap right and left. Option B, you jack it, you jack it. Option C, just hold plank right here from your knees. You choose your level. Today, if you're with me, you're jacking. You're jacking that plank for 10, 9, 8. You got it. 7. Hold here. 6, 5, 4. Moving on in 3, 2, and 1. Hold that plank. Hold your plank. We're going to do a launcher, so take a nice wide base with your feet. Bend, extend side plank. Okay, you're just going to stay on one side of the body. Choose one side. I'm going to open towards you guys so you can see me bend, extend open launcher, side, plank launcher into a side plank. Now you can always drop to the knees and give me an open and a close and open and a close. Ok, you choose your level. Launcher open. Nice work. You choose it. Come on. Here we go. Getting that core nice and fiery right away today. You guys love starting with a good plank sequence in my power bar workouts. Done it before. You know this, Ben. Extend two more right Here, let's go. Bend, extend. Hold your side plank after this last one. Let's go. Bend, extend. Hold that side plank option. Stack the feet, scissor the feet, drop set, inside knee. You choose a level that works for you. Maybe you're like, I'm going for it today. Going big. I'm lifting that outside leg you're holding here for 8, 7, 6. You got it. Come on, let's go. 5, 4, 3, 2, 1. All right, awesome job. We're actually gonna go all the way down to the side. All the way down. Find a nice line on your side. We'll do the other side next time. So it doesn't matter which one. Outside hand comes to the mat right by my chest hand that's closest to the floor, wraps around and touches the shoulder, the tricep press off the mat, tricep push and then a leg lift right here. Push and lift. Triceps, core, outer glutes. Nice work. Lift. So I'm pushing away from the mat. Hand is right by the chest. Focusing on working the back of my arm, my tricep. Getting some shoulder recruitment here too. Push up. Nice work. And lift. There it is. Lift up and lift. Let's go for five. Come on. Five. Like I said, big complex movements. That's what we're putting this athletic cardio bar class together. But I love it because we're working all those small stabilizer muscles. You got two more right here. If you're like me, you've been reaching for heavy weights lately, doing strength training. That's awesome. Last one. Hold it here. Now you're going to take this inside leg and it's going to meet it. Scissor top. Right here you have 10. Nice. 9. Work those inner thighs. 8. You got it. 7. You can always bend the knees. That makes it a little easier right here. Let's finish. You have four. Nice. Three. Awesome job. Two and one. Legs come back to mat. Just the tricep for ten. Let's go. Ten. Woo. That's fire. Nine. Like I said. Eight. Your body. I love when you guys reach for heavy weights. I do, I do. But your body is not meant to lift heavy every day. That's why I love incorporating bar classes. Right. What we're doing right here. Come on, Four more. Four more. Four. If you're doing these, man, you feel that? Three. Come on. Two. Last one. Last one. Up. Roll it over. Quick stretch. Sit back, find a nice child's pose. Just lengthen, take a big inhale. Forehead to the mat, big exhale. Awesome job. You Guys. All right, when you're ready, we're gonna go right from this child's pose position because it feels really nice opening up those hips into a plank launcher. So tuck your toes underneath your seat. Right here. You're gonna go child pose, launch to plank. Knees down, knees up, knees down, knees up. Open the hips, hold that plank. Open the hips. Find stability through the core. Nice. So I'm shooting my nose right to my fingertips. Like, nose to fingertips. Hold at the top. Nose to fingertips. There it is. Push and hold. Nice. Let's go for four. You got it. Three, Search for the quads, the top of the thighs. Two and one. You're gonna still feel them because we are going to go into that launcher plank. I'm just going to turn so I can face you guys. Launch your plank other side. So launcher side, plank right here. Bend, extend, side plank, other way. Bend, extend, side plank, other way. I love these launchers. That bear crawl position that you kind of hit in plank really hits the quads, the top of the thighs. Right, Nice. Again, working on all those small stabilizing muscles, some of our slow twitch muscles that we don't hit when we do big, heavy squats. Big, heavy deadlifts. So good for injury prevention. Really good cross training, especially for your runners. Two more. Come on. Right here. You know it's coming. You're holding side plank. Holding side plank. Right here again. You got options. Drop to that inside leg. Drop to the forearm. If this hurts your wrist, stack the feet. Scissor the feet. Let's see if I can do it. Come on, let's go. Big lift it up for eight. Seven, six. You got it. Five, four, three, two, and one. All the way down to the side right here. All the way down to the side again. Outside hand, palm right by the chest hand that's closest to the mat. Wraps and touches the shoulder. Legs are stacked out to the side. One, tricep press. One leg lift in three, two. Let's go. Tricep press, outer leg lift. Tricep press, outer leg lift. There it is. Push. Nice. Lift, push and lift. So I'm hitting tricep shoulder on the push away from the mat, and then I'm hitting outer glutes and obliques, right? Those are turned on to core. Lots of good core stuff right here. Nice solid mat series to start this workout. You guys, after this, you're going to stand up, you're going to get off the mat, and we are going to move. Awesome job right here. Come on, lift. Two more complex moves right here. Lift Last one, last one. You're gonna hold that leg high. Hold that leg high. We're gonna scissor. Bring those legs together. Inner leg meets outer leg right here for 10. 9, 8. Think about pulling your inner thighs together. Nice. Pull them in. Those are your adductors. You got it. I think we got five. Come on. Four. There it is. Point those toes. Three, Two and one. Legs come to the mat. Just the tricep. Let's go for 10. 10. Come on. 9. Upper body and lower body. Putting it all together right here. 7. Drive that palm into the mat. Push away. Nice. 5. 4. Holy bananas. What you can do with your body weight. Three. You got it. Two and one. Nice work. All right, grab a quick sip of water. We're just coming up to a standing position. Second position with your dumbbells. Grab those lightweights if you want them. I'm going to start with my fives. Let's just check in here. I love seeing you guys join. Hi, everyone. Awesome job. Thanks so much for joining my first YouTube live stream. You guys rock. All right, I got my five pound weights. The sweat is dripping, right? We're going to find that second position. Finish off. Second position right here. So heels and toes out, nice flat back, tailbone long towards the floor. Ok. Shoulders are stacked over hips. Just take the weights right here to the side. Let's pulse down. Nice. Let's get into it right here, pulsing down for 8. 7, 6. You got it. 5. 4. 3. 2. Hold the legs option to come up on to the toes if you want. I'm gonna keep my heels down. My legs are a little bit sore today. Right here we're doing half curls. All the way down, halfway up. Hammer curls, palms face in. All the way down, halfway up, down halfway, holding the legs, getting into those arms. Shoulders relaxed, nice long neck. You're here for 8. Moving on. 7. 6. Gonna stand those arms. 5. 4. Hold your half curl in. 3. You got it. Let's go. 2. And hold that half curl this time. All the way up, halfway down. L fly together. All the way up, halfway down. L fly together. All the way up, halfway down. Lift lower. Biceps, shoulders. Arms are bent at 90 degrees. Legs are just hanging out in there. Let's add them up an inch. Down an inch. Up an inch, down an inch. Up an inch, down an inch. Up an inch, down an inch. When I say up an inch and down an inch, I really mean it's a small, tiny movement. Why is it so small? Because you're keeping constant tension on those legs, never coming all the Way up to standing. Nope. No breaks here. No breaks here. High reps, lightweights, High reps, light weights. Let's go. Let's go. Lift, lower. Biceps, shoulders. Put it together, come on. Up, down, lift. Let's go for two. Up, down, lift. Last one. Right here. Lift lower. Lift lower. Hold it here. Again. Tiny pulses, just those arms. Tiny pulses, just those biceps. Right here. Pulse. 8, 7, 6. We'll add the legs again in 4. 3, 2. Let's go. I'm gonna take my hands behind me. My palms are facing you guys, okay? Squat and press. Squat. This is where you're gonna shake it out, right? All that lactic acid that builds in the legs that causes that shakiness. Push it out right here. Down again. Not all the way up to standing. Just really pushing it out. Arms that standing chest line. Think about pulling my pinkies together. Pull. Right, using my chest, my shoulders. Big exhale at the top. Exhale, inhale, down. Exhale, lift. Inhale, down, exhale, lift. Chest, shoulders, legs. I feel it. Come on. Eight. Let's go. Seven. You got it. Six. Five. Hold high. In four. Come on. Three. Nice work. Two and one. Hold it high. Hold those arms up. Alternating. Pull right here. Pull right here. Pull right. Left. There it is. Squeeze that back, shoulders. Back, shoulders. Legs on fire. Give me eight. You got it. Seven. Stick with it. Six. Whoa. Five. Come on. Four. Nice. Three. Yep. Two and one. Take those weights to the hips again. Can you come into that relevant? We're going to challenge it right here. Can you get on those tiptoes if you haven't yet? Tuck your tailbone towards me right here. Just hold it. Hold it here. Embrace the shake. We're gonna go cardio, you guys. Cardio. It's gonna be fun. Hold it here for eight. Seven. Six. You got it. Five. Drop that seat. Come on. Three. Two. Stand tall. I'm gonna drop my weight. You can keep your weights with you if you want. I'm gonna do the cardio segment without them. You decide. Okay, here's your first move. Option A, you're gonna give me a wide squat to narrow squat. So it's wide, narrow. Let's start here. Everyone start here. Together. Right here. Side to side. Wide, narrow. Second position, chair squat. Second position, chair squat. Second to chair. Option A. You're gonna stay right here. Right. Mo, impact. You're here. High impact. Wide together. Jump. Wide jump, together. Jump. There it is. Wide jump, together jump. Nine. Wide. Second position, jump. Chair squat jump. Add that jack in between. Come on. We're gonna let that heart rate. Athletic Cardio, right here. Challenge yourself. You get to choose. You get to choose your level today. Low impact or high impact? I just ask that you keep working with me. Keep those legs loaded. Keep moving. Right here. Nice. Let's go for five. Come on. Four. Nice. Three. Hold chair, squat in two and one. Hold your chair squat. Ankles and knees to touch, pulse down, catch a breath. You got 8, 7, 6. Narrow squat with the front kick in 3, 2. Let's go. Narrow squat. Kick it. Squat kick, squat kick. Okay. Rib cage to hips. Stays open. I slightly hinge back. Nice. Think about driving through the heel. It's not about how far you can lift the leg. You can be right here. Right here. Doesn't matter. You choose your level. Hinge back. Rib cage to hips. Stays open. Let's go. Kick it. Come on. Heart rate. Eight, seven. Let's go. Six, five. Come on. Four, three. You got it. Two and one. Find a nice wider spot. Low impact. Right here. Four jabs. Give me a squat. Four jabs. Shuffle. Looks like this. Squat. One, two, three, four. One, two, three, Four. Squat. One, two thousand three, four. One, two thousand three. Fire. Feet. Let's go. Squat. Punch. Two, three, four. Fire. Two, three, four. Squat. One, two million three, four. Fire, two, three, four. Optionally, you're gonna stay here. One. One, two, three, 4. Fire. Option B. Give me a bound. One, two, three, FOUR. Shuffle it back. Right here. Bound, one, two, three, four. Shuffle it back. Fire. Feet. Let's Go. Bound, punch, two, three, four. SHUFFLE IT BACK. WOO. Bound, punch, two, Three, four. Shuffle it BACK. Nice work. Come on. Ten seconds here. Yes, you can. Your pace, your tempo. Let's go. 5, 4, 3, 2, 1. Second position. Catch your breath. Right here. Down and up. Inhale, exhale, inhale. As I stand, think about squeezing those inner thighs. Catch your breath, Todd. Been doing a lot more strength training over quarantine. Not so much cardio. That's got me breathless, you guys. Nice. So I like adding bar to my routine too, especially my kind of bar. A solid cardio workout. My heart's going to stay high the whole time. There'll be times when it spikes, like right now, but pretty much saying hi the whole time. Nice cardiovascular workout. All right, you guys ready? Bringing it back into it. Wide together, narrow together. Starting from the top. Repeating this cardio segment one more time. Right here. We're going wide, squat, narrow squat. Wide squat, narrow squat option. You know the drill. It's gonna be a little bit shorter the second time through. You know the moves, do them. You can stay here. Low impact. Option B. You can go high Impact. Give me that wide jump. Jack in, Narrow jump. Jack out. Wide, narrow. Come on, choose your pace. Let's go. Shorter the second time. Shorter the second time. What do you get to give me today? Do your best. Forget the rest. I say a lot, you guys, but you were made to do hard stuff. I chose to do this today because I'm feeling like I need some energy. I miss working out with you guys. 5, 4, 3, 2, 1. Find that chair. Squat. Pulse it down. Great movement in your body, great movement in your life. I'm feeling stagnant in so many areas right now. I don't have quarantine. Not seeing people, being home with the kids. Narrow squat, front kick in three, two. Let's go. Squat, front kick. Remember, ribcage, hips open. Okay? Feels good to move. Energizes our body. I've been doing way too much sitting on a desk. Not enough movement. Okay, bring those endorphins up. Let's go, let's go. Go for eight. Come on. Seven. You got it. Six, five. One more move in cardio finish. Three, two, one. Find that squat, squat. Four jabs. Fire. Feet. Squat. One, two, three, four. Fire, two, three, four. Squat. One, two thousand three, four. Fire, two million three, four. I'll do one more here. Take it up. Two. Bound, one, two, three. High impact. Bound. One, two, three, Four. Shuffle back. Right here. Let's go. Bound, one, two, Three, four. Shuffle back. There it is. Come on, you guys, let's go, let's go. Last move in that cardio segment. Heart rate should be high. That's what you want. You, you, you, you, you, you. Come on. With the weights or without them. Shuffle back, shuffle back. Let's go. You got 5, 4, 3, 2, 1. Water break. Woo. How we doing? What do you think? What do you think? You like the format? Should we keep the intensity high? Yep. You guys, this is going to stay live and come back and do it, okay? It's going to stay live. Water, Water. Right. Cardio's done. Well, we got another one, but you know that'll come at the end. We're gonna bring that chair into play if you have it. Okay? I'm gonna bring five pound one of them. We're isolate one side of the body and that resistance band. Okay? You can do this with or without it. Gonna start on one leg. We'll do the other leg next time. So I'm anchoring it around the shin of my front leg. The heel of my back foot is going in right between my heel and my toe. The sole of my foot. Okay, I'm gonna get a nice, soft bend in this standing leg. Slightly hinging over, turn my chair. I have some balance and stability right here. I'm gonna use my chair for a little bit of balance. Support my heel. That is going to kick back is the same as my tricep arm. So roll the shoulder down and back. Get it set up. Elbow right next to my hip. Just pushing from the elbow back. Okay. My whole arm isn't moving. My shoulder's not moving. Shoulder's staying right here. Let's start with the tricep. Kick in isolated. Kick in. Keep that shoulder stable. Think big extend, tiny bend. Big extend, tiny bend. Okay, isolating one tricep. A lot of times we get in that habit of swinging, kicking, swinging, kicking. Isolated. This is harder. Right to the hip, straight back to the hip, straight back, isolated. Nice. Right here you got 8. Let's go. 7. Nice work. 6. Stay with it. 5. We're gonna go to just glutes in. 4. Awesome job. 3. Nice work. 2. And 1. Take the arm out. Now we're gonna do just the glutes so arms can come to the chair. This leg, just one leg. Soft bend in my standing leg. Think about keeping my hips turned toward the floor. Hips are stable to the floor. Flex the foot. Kick back two in. Two back, two in. I got a lighter band. You choose. What's going to work best for you today? Okay? I want to go light to make sure I'm showing you guys really good form. Okay? Keeping those hips square to the ground, not dipping into one hip. Working on hip strength and glute strength and hamstring strength. Right here, stretch. So important for my postpartum mamas. Where you at? Right this right here. It's so important for all women, all men, everybody. But really, those hips, those glutes, they're our foundation. They stabilize that core. You got two more. Slow back two in. Last one. Back two in. Let's single it out for eight. Single right here. Give me eight. You got it. Six. Seven. Drive through the heels. Six. Stretch that band. Five. Nice work. Four. Glutes and hamstrings. Do you feel them? Last two. Let's go. Two and one. You're going to set it back. Keeping tension on the band. Finding a little staggered squat here. Okay, Give me a bend, a kick. Bend and kick. Inhale, exhale, tiny bend, tiny kick in and out. Hitting the tricep again, involving the legs just a little bit. Right? Push it. Nice. Give me eight. Seven. Awesome job. Six. You got it. Five. Arm stays long in Four. Nice work. Three. We're gonna really hit the triceps today. Two. And hold it here. Sink low in the legs. Palm goes palm up. Palm in, palm up, palm in. Think about getting your arm nice and long, holding it at the highest point, and working from there. You have eight. Yes, you can. Seven. Keep that core tight. Six. Keep that arm lifted. Five. You feel your shoulder and your triceps. Come on. Give me three. You got it. Two. Hold that palm up. Leg here. Hold it up in tiny pulses. This is it. Give me eight. Seven. Six. You got it. Five. Stay with it. Four. Three. Two, and one. Set the weight down. Nice work, you guys. Set the weight down. Let's get back into this leg right here. Take it back and in. Back and in. Tap that toe. Stay loaded in that front standing leg right here. Back and in. You got four. You're gonna hold it back. Three. Get your leg as straight as you can. Last one right here. Get it as straight as you can. Stay loaded in the standing leg. You're gonna lift and lower. It's a tiny lift, right? Hello. Do you feel those glutes? Hips are square to the ground. Tap. You want to make it harder. Don't tap. Lift and hover. Lift and hover. You want it harder. Come to the toe of that standing leg right here. Lift and hover. Lift and hover. Just using that chair for a little bit of gentle balance. Don't lean into it. Just use it for a little bit of balance right here. You got eight. Come on. Seven. It burns. It should. Six. You're gonna feel this standing leg just as much as that working leg. Give me five. Four. Stay with it. Three. You got this. Two and one. Whoo. Shake, shake, shake, right? Holy bananas. Holy banana modes. We're gonna switch it out. You're gonna do the other side. So I'm just gonna bring my chair over here. We're gonna finish this off, and we're gonna do a really fun glute finisher that I really like. Okay? So anchored on the shin of my other leg sole, this foot goes in. Let's go ahead and start with that staggered stance. Start with the tricep. Remember, take the shoulder out of it. Shoulder down and back. Long neck right here. Elbows high. Push from the elbow. Push right here straight back to the hip. Big extend. Tiny bend. Big extent tiny bend. Let's see if I can hit all the same moves. This is where I usually mess up, right? When we do one thing on something of the body, I mess up on the other side. Don't get something. I'm gonna get them all. Let's try my best, right? Do your best. Forget the rest. That's all we can ask right here. You got it. Kick. Nice work. Give me eight. Nice. Seven. Six. We're gonna go to the glutes in five. Four. You got it. Three. Stay with it. Come on. Two. And one. You can always go up and wait right there if you want to challenge yourself. Soft bend in the standing leg. Flex the foot. Two. Compact kick for two. In for two. If you got a tight band, you're not going to kick back as far as me, right? It's going to be tighter. It's going to be harder. Challenge yourself. You do your best. Forget the rest. You're level. If you don't have a band, you could always take a dumbbell behind the knee. And instead of extending, right, Keep the foot flexed, knee bent. Adding weight with a dumbbell behind your knees. Soft bending standing leg. Hips are squared to the ground. Core is tight. Kick it for two and give me two more right here. Back for two in. Last one. Then we go to singles. Ready to single? Give me eight. Let's go. Seven. Come on. Six. Drive through that heel. Squeeze those glutes and hamstrings. You got it. Finish. You got three, two and one. Set it down. Find that staggered position. Back to tiny bend. Tiny lunge and a kick. Bend, extend, bend, extend. Tiny movements, right? Low weights, high reps. Low weights, high reps. That's what makes barre different than heavy strength training days. Like I said, our body's not meant to go heavy every day. That's why I started teaching barre classes. I was over training. Too much strength, too much cardio. So I switched to barrel focuses. Me to slow down a little bit. You guys know I talk fast, I move fast. This is good for me, right? Slow and controlled. It's hard, right? Sometimes slower is harder. People always say your bar workouts are so deceivingly hard, right? They are. They are. Come on, let's go. Right here. Give me four. You got it. Three. Arm stays long. And two. And one. Arm stays long. Bend the legs. Let's go. Palm up. Palm in. Palm up. Palm. And try and keep that arm nice and long. Get to your highest point and work from there. You got it. 8. 7. 6. 5. Palm is up. In 3, 2, 1. Palm goes up. Lift for eight tiny pulses. Yes, you can. Straight arm lift through that tricep. Give me eight. Seven, six, five. You got it. Four. This is it. Three, two and one. Nice work. You can set the weight down again. Stay loaded. In this front leg. Step back, step in. Kick it back, kick it in. Tap it back and in. Tap and tap. Let's go. Eight. Seven, six. Hold it long. In four, three, two, one. Hold it long. Get that front back leg as straight as you can. Bend into the standing leg. Gentle support on the chair. Lift and tap option. Lift and hover. Lift and hover. Glutes and hamstrings right here. You feel that fire. Oh, my goodness. I can't believe we have more glutes after this. Would you believe it if I said it? Oh, holy bananas. Eight. Let's go. Seven. You got it. Six. Stay with me. Five. Come on. Four. Whew. Three. Nice work. Two. And one. Gonna keep that band on, right? I know you want to take it up, but we're gonna keep it on. You're gonna take it. Move it up six inches above my knees. Never on my knees. Okay, six inches above my knees. Take your chair. Okay? I'm gonna show you from the side, okay? You can do this on a couch. Do this on whatever you got. And make sure you guys can both see me. Okay? I'm gonna take my forearms right here to my chair. They're so sweaty, so I have a cloth chair so I don't fall off of it. Okay? Keep those shoulders out of the ears. Nice long neck. Relax the upper body. We're gonna get into the glutes, so I'm gonna lift my hips. Option eight, right here. Lift. Okay, lift. This is option A. It's a hip lift. Squeeze. Nice. Squeeze. Lower, squeeze, lower, lift and squeeze. Option here. Option B. Drive. It's a march drive, so right leg up, left leg up. So as I lift my hips, I drive the knee. Lift and drive. Lift and drive. Lift and drive. Transferring the load to one glute, one hamstring. Trying to keep those hips square and stable. Do you maybe even reach your fingertips to the hips? Set them there. Keep those hips square. You got it. 8. Let's go. 6. 7. Option to hold that single leg if you can. You're gonna hold it high. In 4. Nice work. 3. Stay with it. 2. And hold that single leg right here. Kick and in. Kick out and in. Do you feel the glute working? Keep it lifted high. Eight. Let's go. Seven. You got it. Six. Stay with me. Five. Four. Come on. Three. We're going right into that other glute in two. And one. Switch it out. Other glute down. Keep it lifted high. Let's go. Kick it. Pull it in. Kick it, Pull it in. Squeeze those glutes Keep those hips lifted high. Let's work for eight. Eight. You got it. Seven. Stay with it. Six. Long neck, shoulders out of the ears. Come on. Four. Three. Nice work. Two and one. Awesome job. You're gonna keep that band right around six inches above the knees. And we're going to go into quads and thighs. Quads and thighs. Come on. Let's pick up the volume, pick up the intensity. Right? This is intensity in small movements. Option to use your chair for a little bit of balance and support. Okay. Feet are just underneath my hips right here. Nice narrow stance. Keeping constant tension on the band. I'm going to sit back into a chair position. You might need to back away from your chair. Sit back into a chair. Get to really target the quads. Come in to releve that onto the tiptoes if you can. Okay, right here. It's down an inch. Up an inch. Halfway down. Up an inch. Halfway down. Up an inch. It's gonna be a short set because it's gonna be intense and fire. You should already feel your quads burning. Yes. Do you feel that? Again, just using that chair for a tiny bit of balance support. If you can't go to your toes, that's okay. Drop to your heels. That's fine. Right? Nice work. You're going to still get a lot of fire right here, whether you're on the toes or on the heels. You got eight. Seven. You're going to hold low in six. You got it. Five. My legs are shaking. Four. Embrace that shake. Three. Hold low. Two. And hold it here. Open the band. Close. Open and close. So I'm going to turn to you so you can see this. All right? So it's just a tiny open and close option to stay on those toes right here. Open and close. Open and close. Come on, open that band. Drop that seat. Those legs should be so on fire right now. That's why I get to stand up, because this is when I'm really tired. I stand up and I make you guys work through it because you're strong. Yes, you are. Four. Come on. Three. Combo move. And two. And combo move. Up an inch. Down an inch. Open, close. Lift lower. Open, close. Up an inch. Down an inch. Open the band. Close it. Yes, you can. Come on. Your legs are burning. Final set. Fight through it. You have eight. Let's go. Open, close. Seven. Come on. Open, close. Six. You want a challenge? Take out that chair. Five. I know your legs are shaking. So are mine. Come on. Three more. Yes, you can. Let's go. Open, close. Us two Open. You're gonna give me one more, then you're gonna hold it here. I know it burns. Hold it here. Pulse that band. Pulse that band for eight. Seven. All you got. Six. This is it. Five. Four. Three, Two, one. Stand tall. Shake it out. And take the stinking band off. Yes, take the stinking band off. I know you're excited, you guys, okay? Here's how we finish this workout. This is your finisher, your finisher, okay? I'm really excited about it. Your finisher looks like this. An intense leg series, an intense arm series. Three moves in the legs, three moves in the arms. 40 seconds on, 20 seconds off. Right, Athletic cardio bar. We're going. Timed intervals for the final portion. Make sure you have space. Get your stuff out of the way. Your first move. You can hold weights if you want to. I'm gonna go body weight, crisscross squat jack. So it looks like this. Tap close, tap close, low impact. You're here. Think about sweeping that inner thigh across, okay? Hitting those inner thighs, high impact. You're here, Chris. Cross. Okay, that is move number one. You'll get a 20 second break. Your 40 seconds starts in three, two. Let's go. Let's go. Chris, Cross. Point those inner thighs together right here. Sink. Plie, squat. Pull it in. Plie, squat. Pull it in. Nice. Again. Low impact. You're here. Tap, tap. You're sweeping this inner thigh right here. Hitting your adductors, your adductors, those inner thighs. That's what we're hitting right here. Come on. Crisscross squat jacks. Last time on the legs. Raise the heart rate, raise the intensity. Come on. You're in the final, final five minutes of this workout. Yes, you are. Let's go. Give me five, four, three, two, one. Walk it off. Nice work, you guys. 20 seconds to recover. Move number two. Lateral lunge knee drive. Okay, looks like this. We're gonna go lateral lunge, knee drive. 1, 2, 3. Lateral lunge, knee drive. 1, two, three. Lateral lunge, knee Drive, drive, two, three. You choose your level. You're there. We'll go to the right in three, two, two. Let's go. Lateral lunge, drive. One, two, three. Lunge, hold, drive, two, three. Lungee, hold. Drive, two, three. Working on that core. Drive, two, three. Lunge's hold. Drive, two, Three. Nice work, you guys. Core and stability right here. Sit the hips back. Drive up. Nice work. Awesome job. Come on. Ten more seconds here. Yes, you can. Your pace, your tempo. Nice work. Lunge drive. Five, four. Come on. Three, two, one. Nice work. Let's go. Right Side. We're going to hold. Hold this. Lateral lunge. Hold to the right. We'll do the left the second time through. You're going to give me power drives right here. Power drive, power drive, power drive. So I'm driving off if you can't drive off. Heel raise, heel raise. Pop the heel. You choose. You got a ton of them. Pop here. We'll pop the heel for 10. 10. Lift the heel. 9. 8. You can stay here. 7. Take it to a power drive in 6. 5. You feel that fire right here. 3. Come on. 2. Power drive if you got it. Right here. Drive up. 9. Come on. 8. 7. You got it. 7. 6. Stay with it. 5. 4. Finish those legs. Come on. 3. 2, 1. Shake, shake, shake the side. Other side. Right here. Get into it. Lift that heel. 10. 9. Nice work. 8. 7. That power drive, it comes in 5, 4. Power drive in 3, 2. Let's go. Power drive right here. Give me 10. 9, 8. Just get that foot off the mat. Power through. Come on. Seven, Six. Five. You got it. Let's go. Four. Three, two, one. Walk it, walk it. All right, we're gonna do one more set of crisscross jacks, one more set of lateral lunge with the knee drift because it's fun. 30 seconds this time, shorter the volume. Crisscross jacks in three, two. Let's go. 30 seconds. Come on. Come on. Right here. Yes, you can. Low impact. Sweep it, sweep it. Come on, Chris. Cross, let's go. There it is. Nice work. What would it look like if I said 10 more seconds? 10 more seconds. Come on. You got this. Let's go. Finish right here. Come on. 5, 4, 3, 2, 1. Walk it out. 10 seconds. Rest. Break it shorter. Work it shorter. Break it shorter. Lateral lunge. Three knee drives to the right in three, two. 30 seconds. Lateral lunge drive. One, two, three. Lateral lunge drive. 1, 2, 3. Lunge up. 1, 2, 3. You got it. Lunge. Come on. 30 seconds. Finish it. This is it. We go upper body. Nice work. Up. 1, 2, 3. 10 seconds. Yes. You can finish with me. 5, 4, 3, 2, 1. Nice work. Upper body. Bring that chair back. Okay, if you want to do push ups from here, it's a really good option. Going to do push ups from here. You're going to do push ups from here. Okay? Come on. 40 seconds. Push ups. Push ups. Start in three, two. Let's go. 40 seconds. I'm doing incline from my chair. My heart rate is high and I set a new record yesterday. Hundred push ups on my toes, not in a row broken up into increments of 10. But man, my chest is sore today. These feel really hard. My chest feels like a big cinder block. 40 seconds, let's go. You got this. Push ups. Your pace, your tempo. I like this. Incline you get a nice full range of motion. You can always do this from the floor on your toes. Can always do this on your knees. If you're doing these, I suggest trying here. Pregnant mamas, you're here. Incline, you get that full range of motion before your belly hits the ground. What would it look like If I said 5, 4, 3, 2 and 1? Nice work. Set it off to the side. All right, guys, finish, finish. Right here you have four mountain climbers and a lateral walk. I'll show you from back here. So I'm going to go 1, 2, 3, 4. Walk. One lateral walk. That was awkward because I'm trying to get on my mat. Your 40 seconds start in three, two. Let's go. Climb for one, two, three, four. Plank walk to the side. One, two, three, four. Plank walk to the side. 1, 2, 3, 4. Plank walk to the side. One, 2, 3, 4. Come on. Plank walk to the side. 2, 3, 4. You got it. Plank walk. 1, 2, 3, four. Woo. Feel that fire. Plank walk. Come on. 1, 2, 3,4. It burns. It burns. 10 seconds. Yes you can. You're in the final. Oh. 5, 4, 3, 2 and 1. Find a band if you got one. Find a band if you got one. Sit it back. Find a boat pose. Find a boat pose. Gently clasp behind your knees. I'm gonna show you from the side. Always looks better. Take that band. Hold this boat pose. Option A, just hold here. Catch your breath. Option B, take that band. Hold the boat pose. Pull, pull. 40 seconds, right here. Let's go. Time starts now. Keep that core tight. You can always rest your heels on the ground. Come on, let's go. Right here, you guys. This and an isometric boat pulse hold. That's the finisher. Did a lot of core in the beginning. This is it right here. Finish it off. It burns. Come on. Core's on fire right here. Let's go. 10. 9. You got it. 8. Stay with me. 7. You're so strong. 6. Yes, you can. 5. 4. Yeah. 3, 2, 1 and 1. Roll it all the way back. Roll it all the way back. Okay. Hollow rock hold. Option A. One leg is up, neck and shoulders lifted. Option B, other leg is up. Option B, arms are down. Pump it, pump it. 30 seconds, right here. How low can you get those legs without doming or coning in that Core. Pump those arms. Let's go. Right here. You have 10. Come on. Nine. If you like this workout, hit. Subscribe for me, guys. Come on, let's go. Eight, seven, six. You got it. Five, four, three, two, one. Oh, my goodness. Holy bananas. Athletic cardio bar. A random hodgepodge of moves I put together that I hope you guys liked. So proud of you for finishing this workout. That is a holy bananas workout, right? Let me see where we at. Oh, holy banana. Oh, no. I didn't hit, but I didn't start my workout. Didn't count. Just kidding. It always counts. And you guys, we put calories burned on here. Honestly, because you guys were asking for it, it means nothing, right? Everyone's calorie burn is different if you want to lose weight. I do believe in a calorie deficient, okay. Calorie deficiency to lose weight, but depends on what your goals are. But ultimately, that calorie burn is going to vary from person to person. Okay? So on the workouts, when you see 600 calories burned for some workouts on here, that doesn't mean anything. It could be a pure cardio workout. Let's stretch while I get on my soapbox. Let's stretch. Ok, go ahead, find tabletop, find a couple cat cows. Drop the belly, lift the chin, tuck the spine towards the ceiling. Chin to chest. If you need a shorter workout, just drop off of these workouts at any point in time. Filming some longer ones and some shorter ones to give you guys variety. Okay. But back to my soapbox. Okay. A cardio workout, so just stay through. Cat cow, a couple cat cows. A pure cardio workout is going to give you the highest calorie burn right away as you're doing the workout. Right? Okay. But then your calorie burn stops when you're done working out a strength workout or a workout like this that incorporates strength and cardio, you're going to have an extended calorie burn. When you're lifting weights and strength training, you're not going to get as high of a calorie burn during the workout, but you're going to continue to burn all day. You're going to build more muscle, muscle burns, fat, yada, yada, yada. I'll get off my soapbox now. Ok, go ahead, sit it back into child's pose. Open up the hips, big toes to touch, forehead to the mat. I just think it's so important to educate ourselves because there's so much information out there. So just educate yourself on what works best for you. Right? Having a Plan. Nice. Pull it in. Let's go ahead. Tuck the toes under. Find down, dog. Take a big inhale up onto the tiptoes. Exhale, Melt your calves down to the mat. Right here. Do it again. Big inhale to the tiptoes. A lot of calf work. Exhale, melt the heels down. Stretch through the calves. Press the chest towards the thigh. Go ahead. Send toes long. Doesn't matter which one. Flex the foot and just let it drop. Heel to the glute, opening up the hips. This feels so, so good. Square your hips to the mat. Step through. Low lunge. Drop down. Crescent Moon. I'm going to face you guys right here. Okay? Actually, I'll say this way because I think it's really important. Crescent moon. A lot of times you think, oh, how far can I stretch? That's what's going to get that hip. Ashley, hold here and tuck your tailbone. Just tuck your tailbone, okay, towards me. If you want to intensify that hip stretch, reach overhead and give me a nice side reach. Instead of reaching forward, getting into that low back, dipping that low back, reach to the side, tuck your tailbone towards me just like a bar. This is my tightest hip. I foam roll it every morning. It feels so good. Okay. I was saying it's important to educate yourself what works best for you and have a plan. I really believe in having a plan. Just go ahead and go back down, dog. You're gonna have to do a different cool down. I'm talking too much, right? Send the toes long, open up. Heel to the glute. Other side. Nice. Step it through. Let's find Crescent Moon the other way. That's why we created free 14 day, 30 day workout plans for you. We're starting our new 12 Days of Christmas plan right here, you guys. Next week, on Monday, we'll drop the link, head to the site, download it. It's all totally free. 12 new workouts. Get a new workout every day. Full length follow, follow along workout video. Have a plan keeps you accountable. Okay. It gives you split training days. You train upper body, you train lower body, you train total body. You do bar, you do cardio, you get it all. One more down, dog. Take any final stretches you need or walk your hands back to meet your feet. Give me a nice ragged up pose. Grabbing opposite elbows or biceps. Bend at the knees. Roll up one vertebrae at a time. Neck and shoulders are last to rise. Big shoulder rolls at the top. Big shoulder rolls at the top. Awesome job, you guys. If you need more stretching, we have an awesome 10 minute stretch and recovery on here. We can link that too. Check it out. Thank you so much for joining me for this live workout. I hope you like this athletic cardio barre format. If you want to see more of these videos, I need you to comment below. Subscribe, like the workout video, share it with your friends. All that fun stuff. Awesome job, you guys. Thanks so much for joining me and I hope to see you again really soon. Have a wonderful day and keep moving in quarantine. Right? Keep that energy pumping. You guys are so awesome. I can't wait to read all of these comments. Thank you so much for joining. Nice work, Lori and Darcy. You guys. Michelle, thank you guys so much. Awesome, awesome job. So good to see all of you on here. This is fun. I don't want to end. Awesome job. Delaney, Steph. Thank you guys so much for joining. Awesome job. Instagram. I just disappeared off this screen. Awesome job. I'm going to end this screen. End this now. You guys, thanks so much for joining me. Awesome job, you guys. Okay. Awesome job. You just gotta. Sorry. All the things. I'm gonna end the stream. You guys, thank you so much for joining. Have a wonderful day.