I have several friends who swear by the strengthening and sculpting powers of barre classes [1], and through the years, they'd tell me time and time again how much I'd love it — if I would just give it a chance!
Finally, I signed myself up for a barre class — and about a minute into the lightweight arm circuit, already feeling that burning fatigue, I knew they were on to something. Now, I'm dedicated to improving my skills and working barre into my at-home workout routine. Thanks to this 15-minute Pure Barre workout, I can do just that — no ballet barre required.
After you've properly warmed up [2], just grab a chair and some light dumbbells (or soup cans!) and complete this circuit, which targets all the major muscle groups, created by Katelyn DiGiorgio, VP of Training and Technique at Pure Barre [3].
While the rest is indicated in each move, be sure to listen to your body and take breaks as needed. When you're finished with your workout, don't forget to spend a few minutes cooling down [4]!
Hundreds to Roll Up
This move targets the abs and arms.
- Take a seat with one weight in each hand.
- Roll back, chin to chest, shoulder blades hover the floor. Extend your legs straight on the 45-degree diagonal. Zip them together and point your toes.
- Reach your arms forward.
- Slowly alternate "walking out" the arms, with 4 switches, then hold the arms straight.
- Slowly roll up as you bend your knees to your chest, then slowly roll back as you extend your legs to the diagonal — 2 roll ups.
- Repeat for 30 seconds.
- Rest for 10 seconds and repeat.
Teasers
Another core-targeting move, it'll only take a few reps of Teasers before you feel that burn.
- Take a seat and place one weight in each hand. Lie back and reach your arms straight to the ceiling.
- Extend your legs long on the floor. Zip your legs together and point your toes.
- Slowly activate the core to roll the arms and legs up to a "V" shape.
- Then, slowly roll back down. Repeat for 30 seconds.
- Rest for 15 seconds and repeat.
Forearm Side Plank
Love them or hate them, planks pack a lot of power! This move specifically targets the obliques and improves shoulder stability, DiGiorgio notes.
- Come to a side forearm plank on the right arm, stacking your hips.
- Reach your left arm long by your ear.
- Float your left leg. Slowly bend your left knee to your left elbow then slowly extend both. Repeat for 30 seconds.
- Rest for 10 seconds and repeat on the other side.
Side Lying Abs
- Come to lying on your right side with your legs straight and zipped together.
- Prop yourself up on your right forearm on the floor and stack your hips. Place your left hand behind your head keeping elbow wide. Float both legs off the floor to hover.
- Lift your right leg (top leg), bend your bend right knee to your right elbow, extend the leg, then lower the leg to meet the hovering left leg. Repeat for 30 seconds.
- Rest for 10 seconds and repeat on the other side.
Forearms Face Up
- Take a seat and then prop yourself back onto your forearms.
- Bring your feet hip width apart. Extend your right leg straight up. Extend your left leg straight to hover the floor, placing legs in an "L" shape.
- Point both toes. Lift slightly through your chest, then draw your abs in as you bring your spine to neutral.
- Slowly lift your left leg up to meet your right, bend to tabletop, and extend to hover the floor. Repeat for 30 seconds.
- Rest for 10 seconds and repeat on the other side.
Push-ups to Pike
DiGiorgio says this move targets the biceps, pectorals, deltoids, abs, and glutes.
- Come down to the floor. Place your hands slightly wider than your shoulders and walk the feet back, hip-width apart and parallel.
- Arms bend press (push-up), pike the hips back and up (Downward Dog), lower the hips (back to plank). Repeat for 30 seconds.
- Rest for 10 seconds and repeat.
Triceps Dip
- Take a seat on the floor. Bring your hands directly beneath your shoulders, fingertips face forward.
- Bend your legs and bring your feet hip-width apart. Extend your right leg straight up to the ceiling and point your toes.
- Slowly lower and lift the right leg, then hold the leg up for a triceps dip (arms bend press up). Repeat for 30 seconds.
- Rest for 10 seconds and repeat on the other side.
Leg Extension with Bicep Curl
- Work near a chair, wall, or counter for balance.
- Hang on to one weight in your right hand and hang on to your support with your left hand.
- Stand with your heels together and your toes apart with feet in a narrow "V" shape.
- Extend your right leg out straight in front of you on the low diagonal; point your toes. Extend your right arm to the low diagonal, palm faces up. Softly bend your standing leg.
- Slowly lift your right leg up as you bicep curl, then slowly lower your leg as you release the curl. Repeat for 30 seconds.
- Rest for 10 seconds and repeat on the other side.
Wall Sit Chair with Chest Fly
This exercise combines movements that together will work the quadriceps, hamstrings, abs, glutes, and chest.
- Hold on to one weight in each hand. Stand so that your back touches a wall or countertop behind you.
- Bring your feet hip-width apart and parallel. Walk your feet forward and bend the knees, sinking your seat down to knee level.
- Bring your arms to an "O" shape in front of you at shoulder height. Heads of the weights or knuckles should touch.
- Slowly lift your heels as you slide the arms open, then slowly lower your heels as you slide the arms closed to the "O." Repeat for 30 seconds.
- Rest for 10 seconds and repeat.
Wide 2nd with Shoulder Work
- Hold on one weight in each hand and reach your arms out in front of you at shoulder height with palms facing in.
- Walk your feet out wider than your hips and turn your toes out slightly. Make sure your shoulders are stacked over the hips.
- Lower down (seat toward your knee line) as you slide the arms open to a "T," then lift back up as the arms slide forward.
- Lower down as you bend the arms to 90 degrees, then lift back up as the arms extend forward. Repeat for 30 seconds.
- Rest for 10 seconds and repeat.
Standing Hip Abduction
- Work near a chair, wall, or counter for balance.
- Turn so your left side is profile to your support and hang on to your support with your left hand.
- Reach your right arm out to the side at shoulder height. Stand with your feet hip width apart and parallel.
- Extend your right leg out straight to the side in line with your hip the low diagonal, and flex your foot. Softly bend your standing leg.
- Slowly side bend toward your support as you reach your right arm up and lower your right leg, then slowly lift your upper body back upright as you reach your right arm to the side and lift your right leg. Repeat for 30 seconds.
- Rest for 10 seconds and repeat on the other side.
Countertop Parallel
- Work near a chair, wall, or counter for balance.
- Turn so your left side is profile to your support. Hinge forward from the waist with a flat back and place your left forearm on your support.
- Place your right hand behind your head; elbow wide. Bring your feet hip-width apart and parallel.
- Extend your right leg straight back behind you, then bend your heel to your seat, flexing your foot. Softly bend your standing leg.
- Slowly lower your right knee in line with your left, then press back up. Repeat for 30 seconds.
- Rest for 10 seconds and repeat on the other side.
Tabletop in Turnout
- Come to all fours on the floor. Bend your right knee out to the side in line with your hip.
- Bend your right heel to your seat and point your toes. Open you right hip slightly. Draw your abs in to bring your spine to neutral.
- Slowly kick your leg straight in line with your hip, then slowly kick your leg to the back diagonal (kickside, kickback). Repeat for 30 seconds.
- Rest for 10 seconds and repeat on the other side.