10-Minute Barre Strength Workout

Hi. I'm Lindsey Bomgren, Get Healthy U TV trainer, and this is your 10-minute Barre Strong workout. We're pairing traditional Barre moves with Strength Training. I have five pound dumbbells with me. You can grab a set of light hand weights or no hand weights at all. Either way, you're gonna sculpt tone and strengthen throughout this 10-minute Barre Strong Workout. Let's get started with a warm-up. Heels and toes out. Find a Plié Squat nice and wide. Just take it down, inhale. exhale at the top. Reach down inhale, exhale with the tempo wear it out. Take it down and up, nice work. Down and up, so as you stand tall you're zipping those inner thighs together. It's down and up, nice work. Give me four, hold it high in three, awesome job. Two, last one right here, stand it tall, slide your back down the wall. Find a nice Plié Squat, heels and toes out. Lift the heels, right and left finding some ankle and calf mobility for four, three, two and one, nice work. Stand it tall, rotate your hips to the side. So you're gonna find a lunge position just down and up. If you wanna add the arms, reach tall, pull back. Reach and stand. Weight on that front heal, give me four lunges for three switching sides in to tap that back knee. Last one rotated all the way around. Lunges. Other way. Cores tight, reach tall lift lunge and lift the weight is on that front heel. Nice work. You're here for four finish strong three. Nice work. Two last one. Awesome job. That's your quick warmup. Let's jump in right away. We start with a plank series to continue to warm up that core, but adding weights. So if you want, add those dumbbells one in each hand find a plank, shoulders over the weights or over your wrist. Core is tight, tight heels, press back. All right. Lift those right toes off the ground for me if you can just pulse it up. Eight, seven, six night's work. Give me five, four, set it down in three, two, one glutes on fire Rows. So you're going to row and row pull the elbow high in the sky hips stay square to the ground. Your modification or option is always to drop to the knees and row, row plank and row for eight. Nice work. Seven back on those toes if you can. six let's go, five hold plank four, You're almost there. Three gaze in front of you. Two and one. Can you lift those left toes off the ground and pull for eight, seven, six nice work, five, Feel that booty, for three, two, one. Find your plank. One more set of rows row, elbow to the sky hips square to the ground. Give me eight. This is it, seven isometric plank. Hold in six. Yes, you can five you're almost there. Four stick with it for three, two, and one. Hold your plank. Just hold for eight, seven, six. You're almost there. Five, four, three, two, and one nice work. Step your right foot forward. Find a nice lunge position right here. Palm face forward going right into it. Lunge and bicep curl, lunge and curl right into it 10 minutes. We're going to do them all down and up. Yes, you can come on. Staying focused on that booty but adding those biceps right here. Finish with four. Hold it low, three, come on. Two and one drop the legs Low hold the arms halfway, both the legs. Just those arms, tiny pulses up and up tiny pulses up for eight, seven, six nice work. Give me five, four, three, two and one. Open up to that second position, heels and toes up. Slide your back down the wall. Drop the weights. Palms face you, alternating front right. So it's right, and left, can you add the heels? lift the right heel Drop it, left. Nice work. I like to call it the drop or the lift and pop, pop, pop, drop pop drop. Right to shoulder height. It's shoulders inner thighs. Huh yes. Eight, nice seven can you do both the arms and the heels? Both sides right here in four, come on three, two, bring it together. Last one, both arms, both Heals, pop drop pop. Woo! Eight, inner thighs, seven. Nice work. Six stay low in the leg. Five. Hold it high, four isometric Hold and three. Come on two, one. Hold the heels lower the seat, Oh, those weights are pulling me forward. Fight it. Hold here for eight. Seven. Yes, you can. Six, five drop your seat. Four. Lift your heels for three, two, one tall shake rotate to the other side. Lunge and curl other direction, lunge and curl, lunge and curl. Hope you felt that in the inner thighs. Nice work. As you get stronger. As you get better at barre you can always go into Relevate. That's lifting the heals. it makes everything harder. Give me four. Hold that lunge. Three. Nice and low two, one. Drop it low. Arms halfway. Hold the leg. Just both biceps pulse. They pulse up. Yes, you can come on. It's eight, seven, six. Nice work. Give me five, four, three, two, and one stand to tall. Shake it out. Dropping down to one weight. One weight. Find that Plié Squat and heels and toes out. Weight goes overhead. Slide that back down the wall. Triceps. Bend extend, bend extend, drop your seat, lift. So as you lift, hold those inner thighs together, down and up. Triceps. Triceps. Inner thighs. Yes. Come on eight. Nice work. Seven. Hold it low, six. You're almost there. Five. Come on, four, finish with me. Keep those elbows tight let's go. Final two and, one. Drop it low hold arms halfway. Can you pull your elbow towards the TV right towards me. Come on, pull. Pull tiny squeezes. Pull your elbows towards me for eight, seven, six, Stay low on those legs! Give me four, three, two, one. Bring the weight to the chest. Take it down up. This should feel good. Shake up those legs. Punch, squat and punch, right here. Come on, four another isometric hold coming at you, Let's go, two, one. Drop your seat slightly down. Hold the weight right here. Can you lift both heels? Drop your seat, lift the heels, hold it here. And you take that weight in front of you. Maybe you can even take it overhead. Just hold for eight, seven. You guys are awesome. Six drop your seat, five lift your heels. Four, three, two, one stand tall. Take a giant step to right, lateral lunge with a heal lift. So lateral lunge stick your booty back. Can you lift this heel, lift, lower, stand hall. Lateral lunge. Pop the heel. Drop it, stand, so as you pop it you feel, woo that's a little bit of intensity right there. Now can you add a bicep curl, pop drop, and set. Lunge, pop drop and stand. Nice work. Lunch pop, drop, and Stand. Two more right here. Come on. pop, drop. Last one right here. Lunge, pop, drop standing tall. Hold the weight right at the chest. Take that left leg out and just give me leg lifts lift, and lower. So your options here, will always be to pull a chair, a counter, tabletop, and add some balance and stability support right here. Nice work option, add that arm. Lift, and lower, lateral raise. Woo. Right here. You got shoulders. You got glutes. You're turning it all on. Your obliques should really fire up right here. Come on, give me four. Yes. Three. Nice work, two and one, take a giant step over to the other side of your mat. Back to that lateral lunge weight at the chest. Sink the booty back, pop the heel, drop it and drive up, sit the booty back, pop, drop and drive. Nice work can you add those biceps. Pop, drop, stand tall. Chest stays lifted the entire time. Your option is always to admit the heel range of motion is up to you. Adding that heal lift, man, that adds intensity lift lower and stand. You're doing so good. Sink the booty back, lift lower you're here for two more. Drop it, lift. come on one more. You can do it. Sink that booty back. Lift lower. Stand to tall. Weight can come to the chest lift that right leg. Lift and lower. I want you to point the toe keep on micro bending the standing leg. Again option, Pull that chair into play if you need some balance support. Yes you can. I'm feeling my heart rate high I'm breathing Heavy, even though we're not doing any cardio If you shrink the moves full range, total body, keeping your heart rate high. Keep it up with me right here. Four. So good. Three, finish strong two, last one right here. Let's step it wide. Heels and toes up. This is it. Your final isometric hold. I am challenging you. How low can you get your seat? How high can you get those heals in second position, hold the weight of the chest. Drop it low, option arms in front or maybe even arms overhead. Tuck that tailbone under squeeze that core. This is it. You should have that shaky leg feeling. Yes you can. For eight, seven, drop your feet. Six, lift your heels. Five, your almost there, for four, three, two, standing tall. Shake it out. Set down the weights. Awesome job. You crushed that 10 minute barre strong workout, body weight or weight either way. Nice work You guys. Quick stretch. Let's cool it down. Back to that Plié Squat, lets finish where we started down and up, big inhale, big exhales. This should feel good. Just shake it all up. Nice work, right here. Two more, down and up, last one down and up, bring it together. Step it in. Give me those arms up. Nice and tall. Right wrist grab left wrist up over side body stretch pillows, do you feel those obliques from those leg lifts ? Stretch it out, back to center. Switch it out left wrist grabs wrist. AH, stretch stretch maybe even a little bit further, back to center and just give yourself some hugs right here. Swing out those arms. Awesome job. That's 10 minutes barre strong. You did great. And I hope to see you back soon.