30-Minute Barre Sculpt At Home

How To Do Downward Facing Dog to Push Up

1. Start in a table top position (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees. Actively press your hands into the mat as you tuck your toes under.
2. As you exhale, lift your knees off the mat straightening your legs as you press your hips up towards the ceiling. Hold this downward dog position, pressing your chest towards your thighs.
3. Then shift your weight forward into a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
4. Next, perform a push up by slowly lowering your chest down towards the ground.
5. Once at the bottom of your push up, exhale as you push back up into high plank.
6. Then exhale as you press your hips back to return to down dog.

Modification: Drop your knees to the mat as needed, performing modified push ups from your knees.

How To Do A Modified Side Plank Hip Lift and Heel Stamp

1. Start in a side plank position with your right forearm on the ground, elbow directly under your shoulder. Legs are stacked and knees bent at a 45-degree angle, right knee on the mat and soles of the feet to touch.
2. Place your left hand behind your head, elbow out to the side. Exhale to engage the core and stabilize your spine and pelvic floor.
3. Use your outer glutes and hips to lift your resting hip off the floor.
4. Simultaneously as you lift your hips off the ground, float your left leg, squeezing through your outer glutes to hold your left leg at approximately hip level.
5. With the left foot flexed, kick the heel of your left leg back to “stamp” towards the wall behind you.
6. Slowly move the left leg back an inch, then forward an inch, focusing on creating a small, controlled movement.
7. Return the left knee to meet the right knee as you return to the starting position, lowering the hips down towards the mat.

How To Do A Second Position Pulsing Pliè Squat with W-Arms

1. Find second position by stepping wide, heels in, toes facing out towards the corners of the room. Imagine your back is pressed against a wall. Slide your back down the wall, lowering into a wide “squat” position. Tuck your tailbone (anterior pelvic tilt) to engage your core.
2. Hold a pair of light weights in your hands and create a “W” shape with your arms. Hold the arms out to the sides, elbows near hips and bent at 45 degrees, palms facing up.
3. Once in second position with W-arms, lower into the bottom of your pliè squat. Shoulders should remain directly over hips.
4. Stand up one inch as you send the arms out a few inches, maintaining the 45-degree angle of the arms.
5. Then slowly lower back down one inch as you pull the arms back in to bring the elbows near the hips.

How To Do Lateral Squat Half Rainbows and Back Rows

1. Start with your feet wider than your hips (think a wide squat stance), with your knees and toes pointing forward. Or toes just slightly turned out away from your body.
2. Hold a set of light weights in your hands, palms facing in (narrow grip).
3. Shift your weight into your right heel as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
4. Hold at the bottom of the lateral squat as you hinge forward at the hips maintaining a flat back, belly button pulled back towards your spine.
5. Perform two narrow grip back rows by pulling the dumbbells back towards your hip. Stop once your elbows are in line with your rib cage. Hold the row at the top for a moment squeezing your shoulder blade in, then slowly lower the dumbbells back to the starting position and repeat for a second back row.
6. Then, drive through your right foot to reverse the movement, pushing you back up to center. As you push back to center, perform a rainbow with your arms by rotating the arms overhead and around to your left side (think of making a half circle with the arms, moving from your right knee to your left knee).
7. Then shift your weight into your left heel as you push your hips back, bending your left knee while leaving your right leg straight. Complete the rainbow with your arms by pulling the arms down towards the left knee as you hinge at the hips to repeat two back rows.

How To Do 4 Rear Leg Lifts and Scoop

1. Start standing, feet shoulder-width apart, knees slightly bent. Option to lightly rest your hands on a chair or counter for balance support.
2. Squeeze your right leg glute, driving your back, left leg up into a rear leg lift. Left leg is long behind you, balancing on your standing right leg. Hips are square to the ground.
3. With control, slowly return the left toes to the mat and repeat for four rear leg lifts on the left leg.
4. As you lower the left leg to the mat after the fourth rear leg lift, scoop the left leg in towards your chest. Round through the spine as you perform a knee drive, pulling the left knee in to meet your nose if possible. Option to add a balance challenge by rising onto your toes on the right foot as you perform the scoop with the left leg.

Modification: Omit the heel raise on the scoop.

How To Do A Curtsy Lunge and L-Fly Into Narrow Squat and Press

1. Stand with feet hip-distance apart, holding a set of light weights.
2. Step your right leg back into a curtsy lunge (right knee should meet left calf), right knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. As you step back into the curtsy lunge, perform a L-fly by rotating the arms up until they are parallel with the floor (performing a lateral raise while maintaining a 90-degree bend in both elbows). Arms are in line with shoulders and elbows remain bent at 90 degrees. Avoid pulling the shoulders up to the ears.
4. Then squeeze your left glute, driving your back, right leg forward as you push back to center. As you stand, perform a narrow squat as you swing the arms around with control. Flip the arms so the palms are facing up and press the dumbbells out away from your body.
5. Repeat the sequence, reversing the movement and stepping your left leg back into a curtsy lunge.

How To Do Bicycle Crunches and Chest Fly Lifts

1. Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs to a raised 90 degree bend. Hold a set of light weights in your hands, arms extended above your shoulders, palms facing in towards each other.
2. Pull the right knee in towards your chest as you extend the left leg long. As you do so, perform a chest fly by slowly opening your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). 
3. Then, extend the right leg long as your pull the left leg in towards your chest. As you do so, pull the dumbbells back to starting position, squeezing your chest muscles together.
4. Continue to repeat this ‘bicycling’ movement with the legs, performing chest flys as you go. Throughout the movement, slowly lift your head, neck and shoulders off the ground on a three-count before slowly lowering the head, neck and shoulders back to the ground.

Modification: Perform the bicycle crunches with knees bent, reducing the range of motion. Keep your head, neck and shoulders resting on the mat.