At Home Work Out For The Holidays

With the hustle and bustle of the holidays, we tend to put ourselves on an extended ‘vacation’, and let our workouts go by the way-side. Whether it’s sick kids, travel, or snowy weather, we’re here to rescue you holiday slump with an at-home Neighborhood Barre workout that will have you shaking in no time 🙂

This workout is less than 15 minutes, so you can easily squeeze it in, from virtually anywhere. Consider switching it up, by simply repeating the thigh exercises 2 – 3 times, instead of completing the entire workout for example. And just as if you were in class and the instructor is adding in little challenges, or giving you options to adjust within the exercise, we’ll give you those choices here ,so you can feel just as good after your workout from home as you do once we dim the lights for cool down after a studio class!

 

First, start waking your body up with some knee lifts, or light jumping jacks, for 1 – 2 minutes. Consider also throwing in a few push ups, or a couple rounds of walking lunges, as dynamic movement is best to prep your body for your workout. Remember, the hardest part of any barre exercise is endurance, which is done by holding a position until your muscles exhaust, versus the specific move you’re performing. Keep this in mind for your workout, and challenge yourself to hold each exercise as long as you can.

 

View More: http://photos.pass.us/untitled-folder-207

Using the back of a chair for stability, step your feet outside of your shoulders and turn your toes at 10 and 2. Tilt your pelvis towards the floor as you bend your knees and sink down to your lowest point, keeping tall posture. Begin to lift and lower yourself in inch increments, concentrating on gripping the floor from your toes on the way up, and pressing your knees back as your lower. Hold it down and work isometrically by concentrating on driving your hips forward, with every press back of your knees for more resistance. Try to move within a fuller range of motion up and down, but stay in your working zone by maintaining a bend in your knees, even at the top of your lift. Consider holding at your lowest point, and add a challenge for yourself at the end (See below). Goal yourself for a total exercise time of 2 – 3 minutes.

Options: Pop one, or both, heels; flex one, or both, feet; balance one or both arms out front, or overhead; incorporate equipment.

 

View More: http://photos.pass.us/untitled-folder-207

Using a yoga mat or on a carpeted surface, come down onto your knees. Stack your knees just outside of your hips and sit on your heels, with your hands on your hips. Hover your seat away from your heels and keep the torso upright, with core engaged. Begin to lift and lower in inch increments, keeping your shoulders over your hips and pressing into the tops of your feet when you lift. Hold your lowest point, and think about tucking the pelvis forward, one inch deeper, again pressing down into the tops of your feet or your toes. Lower yourself down just before your reach your heels, then lift all the way up, just before your hips meet your knees, and repeat. Hold down at your lowest point, re-tuck your hips, and add a challenge for yourself at the end (See below). Goal yourself for a total exercise time of 2 – 3 minutes.

Options: Flex your feet for less; flatten your toes for more intensity; work side-to-side when tucking; balance your arms out front, or overhead; incorporate equipment.

 

View More: http://photos.pass.us/untitled-folder-207

Come down onto your side, with your head resting in your hand. Pull your knees in line with your hips and extend your top leg forward, bringing your foot in line with your hip. Plant your front palm down to the floor, while inverting your top hip down, pressing your body weight forward.  Begin lifting your leg in inch increments, focusing on lengthening your leg so there’s no bend. Hold your lift and perform tiny squeezes inwards, closer to your chest. Try to build upon your squeezes so your leg never relaxes back out, maintaining the “L” shape in your body. Slowly lower your foot to hover off the floor, then lift back up to your starting position, and repeat. Make sure you’re not shifting your body weight back when you lift your leg, by pressing firmly into your front palm. Hold your foot in line with your hip or slightly above, and add a challenge for yourself at the end (See below). *Make sure to repeat this exercise on the other side.* Goal yourself for a total exercise time of 1.5 minutes – 2.5 minutes.

Options: extend both legs forward for more of a challenge; bend both legs bent at 90 degrees for more hamstring work; balance your boxed arm by extending out front, or overhead; incorporate equipment.

 

View More: http://photos.pass.us/untitled-folder-207

Using a yoga mat or on a carpeted surface, come down onto your back. Stack your knees just outside of your hips and your heels under your knees. Hover your seat off the ground and tilt your pelvis up towards your knees. Begin to lift and lower in inch increments, pressing your weight into your feet on the way up, and stopping yourself on the way down with your core engaged. Hold it up at the top of your lift and begin to tuck  an inch, engaging from your glutes. Focus on pressing your weight into your right feet while keeping your hips level. Begin to pop and drop both heels. Isolate your hips so the only movement is coming from your heels, clinching your glutes together. Option to hold the pop in your heels as you lower down to your lowest point, and lift back up to your highest point. Be mindful you’re not pressing into your shoulder blades or arching your back on the way up, and slowly resist against your body weight on the way down. Hold at the top of your lift and pulse up an inch. Hold your lift, and while keeping your hips bridged, step your feet outside of your hips, keeping your knees aligned with your feet, Re-engage your core, and repeat the same moves in a wide stance. If you feel the work start to shift into the small of your back, press your weight into your feet, consider lowering down an inch, and stretch your tailbone toward your calves. Goal yourself for a total exercise time of 3 minutes – 4 minutes.

Options: pop one, or both, feet; flex one, or both, feet; flat feet for less; balance your arms overhead; incorporate equipment.

View More: http://photos.pass.us/untitled-folder-207

 

Come onto the floor with your elbows stacked under your shoulders and legs extended long behind you, hips-width. Tilt your pelvis forward and contract your abs from there by tucking one inch deeper in your core. Engage your breathing, exhaling with each tuck. Next alternate soft taps from your knees to the floor. Keeping your hips stable and in-line the entire time. Consider straightening your legs and holding, and add a challenge for yourself at the end (See below). Goal yourself for a total exercise time of 1 minute – 2 minutes.

Options: straight arm or forearm planks; knees down for less; leg lifts; feet wide; balance one arm forward (repeat on other side).

Prefer the guidance of a professional? We got ya covered with our streamable workouts! Pick a 12 minute toner, or a full 55 minute class, available for rent or purchase online here.

Leave a Reply