Following on from our Barre Attack 101 Workout, Renee Scott (founder of Barre Attack) has put together a fantastic full body core workout for us.
This is the ideal full body workout for the holidays as it can be completed with limited space and equipment. And, as we all now know, a Barre Attack workout is sure to challenge everyone – no matter their fitness level.
The workout can be done with an elastic, weights, water bottles or without any resistance in a circuit for 4-5 rounds.
So, for those long lean limbs and solid core, let’s get our Barre on!
Waiter Arms with Plies in Second
Start:
In second position legs turned out, elbows bent and tucked into the waist, palms facing up.
Movement:
Bend the knees and align with the toes, keeping the upper body upright. As the knees bend, open the arms out to the side, keeping the elbows stuck to the waist so the rotator cuff in the shoulder is enabling the opening of the shoulders and the chest.
Challenge and Tip:
Keep the body upright as if you are sliding in-between two panels, one in front of the body one behind the back. Get greater range of movement on each one but ensure knees are following the second and third toes throughout the downward range. Keep the core active the whole time like you have an internal corset on.
Great for:
Posture, Glut and Leg Toning, Pelvic Floor and Core Activation
Reps: 20
Rowing in a Squat
Start:
Legs hip width apart, elastic under feet or holding onto weights, upper body pitched forward at 45 degrees
Movement:
Draw the elbows in next to the body, so they slide past the waist and up to the ceiling. Release and repeat
Challenge and Tip:
Keep the torso long and lengthened, like you are in a long plank position. Draw in the stomach and keep a neutral spine, allow the neck to lengthen and the chest to broaden and open. To challenge add a leg extension at the back into an arabesque while completing the row, then swap legs or add a parallel squat in every 3 rows
Great For:
Posture, Upper Back, legs and core activation
Reps: 20
4 Point Kneeling Arabesque
Start:
Kneeling on all fours, elastic under hands and over one foot or no resistance needed. Stretch the back leg out and in line with the hip
Movement:
Lengthen the leg behind the hip and lift it up as high as you can keep the hips and shoulders aligned then lower the leg down to tap the floor.
Challenge and Tip:
Keep the stomach drawing into the lower back as you lift the back leg. Try not to sink in the lower back or into the hands.
Great for:
Glut and core activation
Reps: 20 reps each legs
Plank with Elastic
Start:
Bring the elastic just under the shoulder blades, grabbing one in each hand. Stretch out into a plank position
Movement:
Hold the plank for 30 seconds then release and reset the position
Challenge and Tip:
Feel that the torso is a cylinder that keeps tightening overtime you inhale and exhale, the ribcage expands laterally and the stomach scoops like you have a super tight belt on. Broaden the upper back into the elastic to feel the expansion of the chest and upper back without rounding the spine.
Great For:
Abdominals, pelvic floor and core activation
Reps:
5 reps of 30 second hold
What’s your favourite Barre move?
Renee Scott is the founder of Barre Attack, a workout that is practised by 10,000 Australian women each week in over 100 Pilates, Barre, Dance and Fitness locations around Australia.
Renee was lucky enough to do her Pilates teacher training with Romana Kryzanaoska, the direct descendant of Joseph Pilates. She is also the only Australian to complete the BASI Pilates Passing of the Torch mentor program and the complete Balanced Body Pilates Faculty Training.
Barre Attack was founded in 2012 as Renee wanted to add cardio to her existing Pilates studio. The workout mixes Pilates, short cardio bursts and dance moves, providing a well rounded workout that anyone can do.