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10 Minute Barre Workout for Beginners – Transform Your Body!
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Jun 21, 2024
Ultimate 10 Minute Barre Workout for Beginners – Transform Your Body! Kickstart your fitness journey with our Ultimate 10 Minute Barre Workout for Beginners! This Barre Basic class is designed to help you transform your body in just 10 minutes a day. Perfect for beginners, this workout requires no equipment and can be done anywhere. You'll strengthen and tone your muscles, improve your flexibility, and boost your overall fitness level. Follow along with our expert instructor who will guide you through each move, ensuring you get the most out of your workout. Don't wait to get fit – start today and see results fast with our 10 Minute Barre Workout for Beginners. Join our supportive community and make fitness a fun and integral part of your daily routine! HASHTAGS #BarreWorkout #FitnessForBeginners #QuickWorkout #HomeWorkout #GetFitFast #10MinuteWorkout #BarreBasics #NoEquipmentWorkout #ToneYourBody #TransformYourBody
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0:00
Hi gorgeous. I'm your coach Mila and this is your 10 minute bar basic workout
0:07
All that you need is a stable surface. We're going to go through everything that you need to know
0:12
And we're not going to have any ankle weights in this one. I want you to grab some lightweights
0:16
Make sure they're not too heavy, some light weights that you feel confident in. And let's get started. So we're going to say hey to this bar. I want you to take your one hand on the bar, turn your toes outward
0:28
we're going to come straight into that nice pleia position. Your back is lifted
0:32
We're going to start by lengthening the body. Exhale, press down. Inhale. Exhale
0:38
So while we're doing this, I want you to lightly hold the bar
0:43
There's a lot of things about gripping onto the bar, but as you can see, as I grip, my body distort
0:49
So what we want to do is we want to find the length and we want to find that tone
0:53
How do we do that? It's all alignment-based. All right, let's go
0:56
Four more. Four. Exhale, squeeze as you lengthen up in the thighs
1:02
Get into those boots. Three, two, and one. From here, just pass your arms
1:08
Stay in your plie. Make sure your hand is nice and light on the bar
1:14
Start to draw your ribcage and press into your toes, heels, into the ground
1:19
There is so much to think about. That's why I love this bar. We got three, we got two, we got one
1:25
From here, take your hand off the bar. Let's start moving the other hand
1:29
I want semi-circles as you do this. Start to add a little pulse
1:33
We've got 10 seconds. Feel that activation throughout your body. Four, three, two, one
1:44
And come up to center. All right, what we're going to do is grab one weight in your hand
1:49
Now you can do this with or without a weight. We're going to keep that same arm on the bar
1:55
Set yourself up for success. Plea down, look at your knees. Your knee is tracking over your second and third toe
2:03
Super important. We're going to start with a bicep curl here and then we lengthen the legs, just like we did before
2:10
Keep your elbow nice and tight in towards your body and lengthen your chest
2:15
Down for two and up for two. Take your time. Just observe your chest, see if it's rounding
2:23
We really want to get this lovely posture going. From here we're going to hold it down, bring your arm halfway up, lift your heel, take the arm to the side
2:33
We're going to exhale, take your arm out. Inhale, draw it behind your back
2:37
Exhale. And as you doing this you going to lift your heel and then exhale put it down All right here we go Really lift your chest
2:51
Rise on your toes. It seems so easy, but I'm already sweating
2:55
Oh, it's like that internal sweat. 15 seconds. Here we go. So full body
3:05
Gorgeous in these workouts, prepare to feel everything working. Three, two, and one, holding it down
3:13
We're going to come back to center. Weight on your shoulder. We're going to rise on both heels
3:18
Press, release. And the whole time, keep on going, the whole time you are doing this
3:25
it is crucial that you are lengthening your body up straight because if we're doing this, we're accessing a different part of the glutes
3:34
And when we're up here, we're really getting into more of the quads and the legs
3:38
different feeling, different positions. So you're going to press and release. Imagine this line going throughout your body
3:49
Exhale as you press up. Ten more seconds. Here we go. Four, three
4:00
So you hold it down and pass for ten. Nine. Wow. Okay, so my quads right now are on fire
4:08
Here we go. for six, five, four, three, two, and one. Place your heels down
4:15
Face your bar. We're going to lean forward. This is when we're going to have that nice hinge
4:21
Squeeze your shoulder back. Bring your elbow in towards your waist. You have the bar for support
4:28
You're lifting up through your lower abs. Feeling that hugging action throughout your body
4:35
I'm just going to adjust my microphone. and here I see there was like a little ear pointing out
4:41
Okay, here we go. Start to add a little bounce. All right, we're going to hold it and pulse your elbow backwards
4:50
We got ten. Three, two, one. From here, hold your arm backwards
5:01
Squeeze your forearm out. Drag it in, squeeze it out. Now we're going to keep our posture, lengthen
5:07
towards your bar. Focus on that extension of your forearm. Ten seconds
5:17
After this, we're going to place that weight down. We're going to finish off with a little bit of some more legs
5:23
And then we'll go to the other side. All right let go three two one Place your weight down next to you Have your hands on the bar Scoot your leg a little bit further back Relax your elbows
5:36
Roll your shoulder blades back. Lean forward. We're going to lift your leg halfway
5:41
Thigh facing down. Flex your heel. We're going to squeeze your heel up towards your booty
5:50
And as you hear, top key pointers at the bar. you never ever ever want to collapse down
5:58
You can see it's actually quite a heaviness on the body. It's a lot for the skeleton to hold
6:03
What you want to do is you want to support the skeleton with our muscles
6:07
Exhale in inhale release. We've got three to hold the heel up
6:11
Now you're gonna pass it high. Imagine that resistance on your hamstring as you push release
6:18
Roll your shoulders back. Squeeze your glutes. Ten more seconds. That's it
6:28
We got five, four, three, two, one, and recover. Well, done, my champion, we're going to do everything on the other side
6:37
So I'm going to move my bar. You can move the screen
6:44
Okay, grab your weight again. Let's go do everything on the other side. Pleia position
6:49
Get the body in the center of your legs. We're going to start with that nice bicep curl
6:54
Bring your hand that's on the bar Further forward Yeah so we're gonna go Light
7:05
light hands on the bar Engage your inner thighs as you lift up
7:10
You've got four Three Two one hold it down Take your arm to the side Exhale
7:19
Take your arm out, bring it in and rise on your opposite foot
7:24
Really feel that feeling of that elbow pressing behind your back. All right
7:36
Ten seconds here. We're going to enter that shoulder press. In five, four, three, two, and one
7:47
Hands on your shoulders, rise up, release. You may need to while you're here is bring you
7:54
your leg a little bit further in. What we are aiming for in this is your body in the center of your legs
8:02
You're not rocking side to side. You're lifting through the crown of your head
8:06
All right, here we go. 10 seconds and then we hold it
8:13
Hold it up Went on the shoulder this time and pulse Ten more seconds It a lucky 10 counts Oh there it is Keep your body lengthen Core tight Five four three two and break Shaking Bring your body over We going to squeeze your elbow backwards Lift up through your lower core Again very light hand on the bar
8:41
No collapsing down, especially if you feeling tired, I would rather you take a break and then come back into the space
8:48
because that means that you are going to scalp in a way that you are looking to scalp those muscles
8:55
Right, here we go. Add a little bounce. Add that yummy bounce as we go
9:01
Hold it up, squeeze. Mini passes. Ten seconds
9:11
four three two all right hold it up exhale squeeze your tricep keep your elbow where it is
9:21
wherever you set it that's where it's going to be for now i want you to lengthen your forearm
9:26
keep lifting through your torso all right here we go we've got five four three two and one relax
9:35
place that way down come to your bar scoot your leg back an inch so that you can
9:41
Lean slightly forward. Keep your thigh parallel to the floor. Lift your leg
9:46
Flex your foot. Heal comes in towards the butt. Now, again, I'm going to talk about this here
9:53
There are two ways to do this. We can collapse or we can lift up through the core
9:58
We are looking to lift up, supporting that spine as much as possible
10:03
Heal drags and getting into the hamstring. Five. For the final. Final bud we're gonna pass up to the sky and that is your 10 minutes
10:15
We got three to hold it up let's go squeeze this booty squeeze it as you press back
10:23
We got 10 Eight six Four three two and one recover shake it off
10:40
That was your 10 minutes. Well then, champ, that was your 10 minutes
10:47
Bar basics with me, Mila. Remember, it's a process. You can come back to this video at any point
10:53
and I cannot wait to see you progress more and more in this journey
11:00
I'll see you soon
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