I’m bringing an upbeat cardio barre class from the studio directly to your home with this 20-Minute Barre Class! Combining traditional barre exercises with cardio bursts for an effective barre workout.
Barre is a spin on traditional ballet-inspired exercises. It pulls from yoga and pilates as well. Traditionally, barre is performed in a boutique studio, with a literal ballet bar. However, there’s no ballet bar needed for my at-home barre workouts. My barre workouts combine traditional aspects of barre (small, targeted movements to strengthen stabilizing muscles) with dynamic exercises (large, total body exercises to increase intensity and heart rate).
What Are The Benefits Of Barre?
Barre workouts are designed to be challenging, yet accessible to all fitness levels. Barre is known for its ability to tone muscle, strengthen the core, and increase flexibility. Barre workouts are great for pregnancy and postpartum because they’re relatively low-impact and safe for joints. Barre is also a great way to rebuild core and pelvic floor strength postpartum. You’ll find some barre-inspired exercises for postpartum core recovery here.
How Can I Modify My Barre Class During Pregnancy?
Barre workouts can involve intense abdominal work and deep twists through the spine, which should be avoided as your pregnancy progresses. I filmed this barre workout when I was about 16 weeks pregnant. Women in their second and third trimesters of pregnancy (or those who are newly postpartum) may need to modify the plank and core work at the beginning of the workout video. Alternatively, you might try this 25-Minute Prenatal Barre Workout or this 3rd Trimester Pregnancy Barre Workout.
20-Minute Barre Class At Home
We’ll combine classic barre moves with strength training and cardio in this dynamic barre workout.
This workout includes smaller, pulsing movements to tighten and tone hard-to-hit muscles groups, as well as larger, full-body exercises to increase fat burning benefits for weight loss.
Targets: Chest, shoulders, triceps, back, hamstrings, hip flexors, calves, ankles, abs and core.
How To Do A High Plank And Leg Lift To Downward Facing Dog
Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Option to place your hands on weights if you have wrist pain.
Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
Engage your core as you shift your weight to lift the right leg off the mat, pointing the right toes behind you.
Slowly pulse the right leg, then press your hips back to find a down dog position.
Press your hips up towards the ceiling, sending the right leg long (this is three legged dog). Hold three legged down dog, pressing your chest towards your thighs.
Modification: Option to add an incline to this sequence by placing your hands on a chair or bench.
Lunge And Bicep Curl
Targets: Legs, glutes, quads, inner thighs, biceps, abs and core.
How To Do A Lunge And Bicep Curl
Start in a staggered stance, feet under hips, 80% of your weight in your left foot and 20% in your right toes. Hold your dumbbells at your sides, palms facing outward (underhand grip or supine curl).
Step your right foot back into a reverse lunge, aiming for a 90-degree angle in both knees. As you lunge, keep the dumbbells down so arms are parallel with legs.
Press through your left heel to return to standing position, squeezing your bicep muscles to curl the weights up to shoulder height.
As you stand, perform a knee drive with the right leg for an added balance challenge.
Modification: Option to omit the knee drive and tap the toe as you stand tall.
Single Leg Deadlift And Airplane Pose
Targets: Legs, hamstrings, glutes, hips, abs and core.
How To Do Single Leg Deadlift And Airplane Pose
Start standing with feet hip-width apart, knees slightly bent. Hold the weights at your chest.
Transfer your weight into your left foot, grounding down through the left heel and left toes. Kickstand or float your right foot off the ground, balancing on your left leg.
With your left knee slightly bent, hinge at your hips, balancing on your left leg as you transition to airplane pose by sending the right leg long behind you. Continue to balance on the left leg. Hold this balance position, weights at your chest and hips square to the ground.
Drive through the left heel to stand tall, pulling the right leg in (option to perform a knee drive on the right leg).
Modification: Option to use a chair for additional balance support.
Chair Pose And Tricep Kickbacks
Targets: Legs, glutes, quads, triceps, abs and core.
How To Do Chair Pose And Tricep Kickbacks
Begin standing in mountain pose, feet together with your big toes touching.
Bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet. Bring your pelvis and hips down as low as you can. This is chair pose.
Hold chair pose as you bring the dumbbells to your sides (palms facing your body) with your arms bent at 90 degrees. Think shoulders down and back away from your ears.
‘Kickback,’ extending the elbows so your arms form a straight line as you push the dumbbells back past your hips.
With control, slowly return the dumbbell to the starting position.
Modification: Option to find a modified chair pose by placing your feet under or just outside of your hips to make room for your baby bump.
Curtsy Lunge And Crossbody Punch
Targets: Quads, glutes, shoulders, arms and core.
How To Do A Curtsy Lunge And Crossbody Punch
Stand with feet hip-distance apart, holding the dumbbells at your chest.
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.
At the bottom of the curtsy lunge, perform a crossbody punch on the opposite, left arm by pushing the dumbbell in the left hand in front of you.
Then squeeze your left glute, driving your back, right leg forward as you stand up. As you stand, bring the dumbbell in your left hand back to your chest.
Repeat this movement, alternating the leg that steps back to curtsy lunge and the arm that performs the crossbody punch.
Modification: If lunges don’t feel good for you, you have the option to perform a squat and crossbody punch.
Second Position Pulsing Pliè Squat
Targets: Glutes, quads, hamstrings, and your inner thighs (adductor muscles).
How To Do A Second Position Pulsing Pliè Squat
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.
Place your hands on your hips, bend your knees, lowering into the bottom of your pliè squat. Shoulders should remain directly over hips.
Stand up one inch, then slowly lower back down one inch.
Repeat this pulsing, one inch movement up and and down.
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.