Your trainer: Michelle Demus Auerbach, creator of the barre program at BFX Studios in New York City, developed these moves exclusively for SELF.
You’ll need: A 1- to 2-pound dumbbell, 2 gliders or small towels and a barre or sturdy, hip-high surface (like the back of a couch or chair) to hold on to
Do: 3 sets of the moves, 2 to 3 times a week, on alternate days
STEP 1
Stand on gliders with right leg extended and toes pointed, arms out to sides (as shown).
Slide right foot back and left into a deep lunge, left knee over toes (as shown). Return to start. Do 10 reps. Switch sides; repeat.
Stand with right hand on barre, left arm out to side, a weight in left hand. Rise onto balls of feet, heels touching (as shown)
With spine long and core engaged, bend knees and lower for 2 counts, until hips are just above knees (as shown). Return to start in 2 counts. Do 10 reps. Switch sides; repeat.
Lie faceup with arms flat, heels on gliders. Lift hips to form a straight line from shoulders to knees (as shown).
Keeping core engaged and shoulder blades off floor, slowly straighten legs (as shown). Return to start. Do 10 reps.
Start in a plank with toes on gliders, shoulders over wrists (as shown).
Bring right knee to left elbow, maintaining a strong plank (as shown). Return to start. Continue for 45 seconds, alternating legs, as fast as you can.
Stand with right hand on barre, left arm out to side, a weight in left hand. Lunge forward with left leg, knee over toes, toes on each foot turned out (as shown).
With spine long and core engaged, shift weight to right leg. Extend left leg, leading with heel, as you bring weight to midline of body (as shown). Return to start. Do 10 reps. Switch sides; repeat.
Works arms, core, legs
Stand with right hand on barre, left arm out to side, a weight in left hand. Step into a wide plié squat, knees over toes, feet turned out (as shown).
Works core, obliques, glutes, quads, calves
STEP 12
Slide left foot in, rising onto balls of feet and crossing left leg over right. Reach up and toward barre with left arm into a side bend (as shown). Return to start. Do 10 reps. Switch sides; repeat.
Works core, obliques, glutes, quads, calves
Related posts:
No related posts.