Introduction: I love this workout! You’ll hit every body part (except abs, I’m pregnant), and work in small barre moves, isometric holds, body weight moves, and large ranges of motion. The moves are sequenced so that you can quickly move from one body part to the next and conduct all of the exercises in a very small space.
You’ll need: a pair of dumbells and a cable machine
You will: Complete one set of an exercise and move to the next exercise, until all the exercises have been repeated 3 times (3 sets)
Important note #1: As with all exercise depicted in a blog, print magazine, or other medium, you should work with a personal trainer or group exercise instructor and learn to perform the exercises properly first. (Such a pet peeve of mine to see exercises in magazines that are depicted or described in an unsafe manner. Attend a class or session and let a fitness professional be the guinea pig for you!)
Important note #2: For the most part, barre exercises are small, because the movements are created through muscle contraction, rather than momentum. Assume that all “repetitions, lifts, presses” mentioned in this post are 1 to 2 inches, unless otherwise stated as “full range, isometric” or something else.
Unimportant note #3: I am 25ish weeks pregnant in these pics. If you see my belly hanging out, it’s not bad form, it’s baby form.
Pertinent note #4: There are two circuits depicted and described. I will post another 2 circuits in a later blog. It should take you between 30 and 50 minutes to complete the circuits below.
Pertinent note #5: This looks like a lot to remember, so don’t! Print out the pictures and headlines and place them near your weights and cable machine.
Pre-Workout: Before beginning this workout, load the weight stack on your cable machine with more than your body weight. Set the handle(s) at approximately 40 inches, to act as your permanently mounted ballet barre.
Athletic Lunge: 3 sets X 30, each leg @ cable machine
Chair: 3 sets X 50
2nd Position Grand Plie or Wide Second: 3 sets X 20
Full Range, Static Lunges with Isometric Lateral Raise: 60 right leg
Full Range, Static Lunges with Isometric Deltoid Raise: 60 left leg
Arabesque Derriere with Straight Arm Tricep Extension: 3 sets X 30 small lifts, left leg raised
Arabesque Derriere with Bent Over Row: 3 sets X 30 small lifts, right leg raised
Standing Pretzel or Side Attitude: 20 side lifts (towards the ceiling), and 20 press backs (toe reaches behind you) X 3 sets, both legs
Chair: 50 X 3 sets (Depicted in Circuit #1)
2nd Position Grand Plie: 30 X 3 sets (Depicted in Circuit #1)
Full Range, Static Lunge with Isometric 90 Degree Lateral Raise: 60 right leg X 3 sets
Full Range, Static Lunge with Isometric 90 Degree Deltoid Raise: 60 left leg X 3 sets
Bent Over Curtsey Lunge with Straight Arm Tricep Extension: 30 bend/press X 3 sets
Bent Over Curtsey Lunge with Reverse Fly: 30 lifts X 3 sets
Arabesque Derrier: 20 lifts, 20 adduction (working leg moves toward opposite leg) X 3 sets, each leg
Dart Derrier: 20 lifts, 20 adduction X 3 sets each leg
Now that you’re done with the two circuits, complete 5 minutes of ab and core exercises, stretch, drink lots of water, and read my next blog post!
My next post will include diamond, attitude devant, classic chair, tricep push ups, and even some Jane Fonda moves.