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YMCA Workouts

Barre Burn

Get sculpted with this low-impact, full-body workout that’ll have you feeling like a ballet dancer while also feeling the burn.

  • Warmup

    Warmup

    Perform 1 minute of each exercise.

    No. Exercise Instructions  
    1 Squat Warmup Keep weight in heels while squatting up and down at a moderate pace.
    2 Alternating Lunges Warmup Hold onto chair while sending legs back into alternating lunges at a moderate pace. Keep chest lifted.
    3 Tap & Reach Warmup Shift weight from leg to leg, tapping toes on the floor. Reach the same arm overhead as the toe that’s tapping. Add a slight bounce in between each tap.
    4 Pivot & Reach Warmup Shift weight from leg to leg, tapping toes on the floor. Reach in front of you with the same arm as the toe that’s tapping. Add a slight bounce in between each tap.
  • Set One

    Set One

    Duration: Perform 20 repetitions of each exercise.

    No. Exercise Instructions  
    1 Squat & Relevé Feet are hip-width apart, toes are faced forward. Squat and drop weight back into the heels. Stand up onto the toes, lifting arm overhead.
    2 Glute Extensions Face the chair and hinge forward slightly at the hips. Plant one leg, keeping knees soft. Slightly shift your balance to the leg that is planted, extend back the opposite leg without moving the hips. Alternate legs.
    3 Plié & Relevé Feet are wider than the hips, toes are out in a 45-degree angle, pelvis is slightly tucked. Squat down, shifting weight into heels, then come up to the toes. Core remains lengthened.
  • Set Two

    Set Two

    Duration: Perform 10 repetitions on each leg for each exercise (that’s 20 total of each exercise). You have the option of using a Glider (or paper plate!).

    No. Exercise Instructions  
    1 Side Lunge with Upright Row Plant one leg, keeping knees soft. Squat while extending the other leg out to the side, pushing back the tailbone, weight dropping into the heels. Add the upright row by pulling weights up to chest during the squat.
    2 Hip Abductors Stand tall, plant the leg closest to the chair, keep knees soft. Extend the other leg out to the side and back down, while the upper body stays still. Do not swing your hips.
    3 Leg Circles Stand tall, plant the leg closest to the chair, keep knees soft. Extend the other leg out to the side and circle it in the air.
  • Set Three

    Set Three

    Duration: Perform 10 repetitions on each leg for each exercise (that’s 20 total of each exercise).

    No. Exercise Instructions  
    1 Lunges & bicep curl Plant the leg closest to the chair. Lunge back with the opposite leg, adding bicep curl, and come back up.
    2 Side squat & tree pose Step into a wide squat. As you come up, shift your balance to the leg closest to the chair and come into a tree pose—opposite foot touches ankle, calf, or knee). Lift arm overhead.
    3 Lateral raise & curtsy Plant leg farthest from the chair back in a curtsy lunge position. Lower into lunge while raising your arm to the side. Do not extend it above the shoulder. Keep your weight balanced with chest lifted.
  • Set Four

    Set Four

    Duration: Perform each of these ab exercises for 20 seconds.

    No. Exercise Instructions  
    1 Earthquakes Place the exercise ball under the low back to take pressure off of it. Lower down with arms extended in front of you. Breathe in for 4 counts and exhale for 4 counts throughout the exercise.
    2 Clap It Out Place the exercise ball under the low back to take pressure off of it. Lower down with arms extended in front of you. Place hands together and alternate bringing each elbow backward to your ribs. Breathe in for 4 counts and exhale for 4 counts throughout the exercise.
    3 Scissors Lie down and place the exercise ball under the low back. Arms extend out to the side with palms on the floor. Hold legs straight up with toes pointed. Alternate lowering legs to the floor, without touching it, and back up. Breathe in for 4 counts and exhale for 4 counts throughout the exercise.
  • Stretch

    Stretch

    Duration: Perform each stretch for 30 seconds.

    No. Exercise Instructions  
    1 Hip Stretch Stand tall, cross one leg over the other and reach over your head in the opposite direction. Switch legs.
    2 Low Back Stretch Stand tall with feet together. Keep knees soft as you fold over to touch your toes.
    3 Standing Quad Stretch Stand tall and bend one leg behind you, grabbing onto the foot. Keep hips tilted forward to prevent the back from arching. Be careful to keep quads parallel. Switch legs.
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YMCA of Middle Tennessee

Association Office
1000 Church St.
Nashville, TN 37203
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