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15 Minute Barre Class: Quick Balance and Burn Session
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Jun 21, 2024
Kickstart your fitness journey with this 15-Minute Barre Class: Quick Balance and Burn Session. Designed for all fitness levels, this workout focuses on enhancing your balance and burning calories efficiently. Perfect for busy schedules, this session ensures you get a full-body workout in just 15 minutes. Engage in dynamic movements that target your core, arms, legs, and glutes. Whether you're at home or on the go, this barre class is ideal for toning and strengthening your body. Subscribe for more quick and effective workouts, and don't forget to hit the like button if you enjoyed this session! Hashtags #15MinuteWorkout #BarreClass #BalanceAndBurn #QuickWorkout #FitnessJourney #FullBodyWorkout #ToneAndStrengthen #HomeWorkout #FitIn15 #BurnCalories
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0:00
Hi, my name is Megan, and this is your 15-minute barre class
0:05
We'll be focusing on balance and burn. For props, I'm going to be using the ball and weights
0:12
It's also great to have ankle weights to enhance your workout. Let's pop the music and get this party started
0:19
We're moving to the beat, so follow me. We're gonna grab the ball right away
0:24
Place the ball between the thighs. Relax the shoulders down and back
0:28
Lift your heart space up. When you see me from the side, you can see the ball
0:32
is helping me to engage my glutes, inner thighs, and core muscles
0:36
We're gonna reach the arms out from the back, draw the hips down into a slight squat
0:40
sit back into your heels, and come into a pulse. Your booty is your best friend when it comes to balance
0:50
It's a stabilizer underneath your back. So we're gonna work on bringing the booty to the party
0:55
Let's extend the arms up, reach a little bit more. In four, in three, in two, and one
1:01
Now take the arms back, continue with your pulse, and sit even deeper into your glutes
1:06
as we rise the heels off the floor, lift up, down, up, squeeze, squeeze
1:12
When you see me from the front, I'm allowing the ball to squeeze between my thighs
1:16
We're getting right into the thigh burn and the glute burn. Let's go in four, in three, two, hold here on one
1:25
Drop the palms together, come back into your little squat. Try to sit back onto your heels, toes off the floor
1:36
Feeling the burn right away. In four, in three, in two. Now stepping one leg back, don't worry
1:42
we'll be working both. Extend reach, and you're gonna step your front leg forward
1:46
lifting the ball up into your hands. Relax the shoulders down and back
1:50
squeeze the glutes as you come into a lunge. Lunge is a balance exercise
1:57
Lunging requires core, glutes, quads, so really feel that breath. In three, two, start to pulse on one, little pulse squeeze
2:07
Now we've got a fun transition. We're gonna reach the back leg off the mat on my cue
2:12
For now, keep pulsing, let the breath move, you've got it. Let's go in four, three, two, inhale up, exhale
2:22
Draw forward, come into balance. If you are into yoga, this is very similar to a warrior three pose
2:30
Now take the hand that's the same leg that's balancing, reach the arm up and extend here
2:36
Very similar to half moon pose. We're gonna add a little flavor
2:40
Take the hand to the hip, draw the foot down on the rhythm
2:44
Down, lift up. Now if you find this too challenging, you can always just hold the pose
2:52
Balance is the hardest part of the fitness wheel. So anytime we're working on balance
2:57
we're really finding the core and the glutes working as a team
3:02
In three, in two, in one, step the leg out, fall back into this grand plie with me
3:09
and start to feel the energy as you reach the palms forward
3:13
Great start. So we only have 15 minutes, that's why I'm jumping right into this workout
3:19
Relax the shoulders back, breathe, reach up tall. But in just 15 minutes, you can achieve a lot
3:27
Just think, you take this moment for you. So this is our time together
3:32
and I want you to get a good vibration. In five, four, three, two, one
3:40
Take a breath, inhale up, place the ball back between the thighs, relax the shoulders back
3:44
Now I'm gonna face the opposite direction. We're gonna repeat a little bit of the work here
3:48
through the thighs. Toes are off the floor. We're coming into a pulse right away
3:54
Little bit different flow. I want you to drop down even lower now
3:58
We're warmer, let's get the quads and the glutes engaging. Push your heels into the floor, toes are up
4:04
In four, deep breaths. Three, in two. All right, heels peel off the floor
4:12
palms come reaching forward, drop even deeper, hold it here and squeeze on the ball, little squeeze
4:21
My heart rate is up. Is your heart rate up, bro? Just so you know, breath is how you keep this energy flowing
4:29
so keep the breath moving. Keep the energy moving through your body by breathing
4:36
In five, in four, in three, palms to heart center, one inch up, one inch up, squeeze
4:45
Anytime I'm pulsing, I always have memories. I don't know what that's about
4:50
I feel like you're in this zone and you just need something to dial you into a space
4:56
that is not focused on the fact that you are definitely burning
5:01
One of my favorite memories is the first time I took barre class
5:05
Relax the shoulders, down and back. In five, four, three, two. Okay, we're gonna work the opposite side
5:12
So let's reach up tall, making sure your opposite leg is back this time
5:16
Chest is up, coming into a lunge, down and up. Now I'm a former dancer
5:23
so barre is something that moves to the rhythm of the music
5:26
which I absolutely love. Take a breath, inhale, exhale. And I had this barre teacher come up to me
5:35
and literally completely readjust my pelvis for the first time in a way I've never felt before
5:41
In three, two, and one. And I realized how little I was using my core
5:47
when it was coming to balancing on one leg or using opposite legs to find balance
5:54
So I want you to do this adjustment for yourself. And I'm so grateful to this teacher for doing this
5:58
Take your fingertips here and push your pelvis forward and squeeze. Allow your tailbone to drop to the floor
6:05
and reach your head up as tall as you can. Imagine a pole coming to the crown of the head
6:10
Now you're gonna reach forward, reach up and hold. Lengthen out nice and long
6:16
So you should feel stronger now in this pose because you've got that activation
6:21
through the front of your abdominal, support in the back of your glutes
6:25
Okay, this is where we cruise down in three, two, and one
6:29
Same arm, same leg. Find the balance. Woo! I hope you were having that aha moment in your body
6:39
the way I did. And if it's not there yet, that's okay
6:42
Embrace the journey. Hand is here. We drop it down. These small adjustments will make such a huge difference
6:51
in your ability to find balance. So drop the tailbone down, squeeze your glutes
6:57
Jot down, lift up. I also remember how much my muscles burned
7:05
in my first barre class. This is your first class with me. I'm feeling you and I promise
7:10
we're gonna learn to love the burn. Let's go in three, two, stay here
7:14
Hold on one, lift up tall. Breathe up. Push your palm into the ball for that extra stability
7:21
Option to just hold and take it. Here we go, breathe. In four, in three, we fall back
7:29
In two, gracefully dropping into your grand plie. Woo! How's your booty
7:37
Reach up nice and tall. Yes, that first barre class for me
7:42
was an experience and a half. Just feeling things I'd never felt before in my body
7:50
And I want you to know that this is a journey. So just stay on it with me
7:54
I know we're gonna get through it. Let's relax the shoulders back
7:58
In fact, we're not just gonna get through it. We're gonna want more of it
8:02
I became so addicted to barre. We'll take the heels up and down
8:07
Lift and low. And I think it's because I like when I feel a change
8:13
And we know change is not easy. When I feel a change, I'm like, I wanna learn more
8:19
I wanna feel that again. I feel like I'm gonna make progress with it
8:23
So allow yourself to be present with your breath, with these moments where you're like
8:30
I don't know if I can. Just breathe through it. Your body will adapt and you will become stronger
8:37
Stay here. This is one of those moments. We're gonna take our hands to heart center
8:41
Relax the shoulders down and back. Breathe. To stay in this requires interior thighs
8:52
core, glutes, tops of the thighs. Now we're gonna reach the arms up and just breathe
9:00
Give yourself some credit right now. Just smile and say, yes, I'm doing this
9:07
I am learning to love the burn. Stay with me. Palms reach
9:13
On my cue, we'll drop the hips back. Breathe. In three, two, reach slightly forward with the ball
9:21
Wrap the knees open. Thinking back to my barre instructor, like this is that moment where I might hate you a little bit
9:32
Not gonna lie, but I'm gonna learn to love the burn. Stay here in four, in three, in two, and one
9:43
Yes, that is what's up. We're gonna keep the ball right here
9:47
Grab your weights, jumping into an upper body section. Follow me back and up 90 degrees
9:54
Let's get a little bit of burn through the backs of the triceps
9:58
I'm squeezing the ball right between my thighs. I can feel the engagement in my tricep
10:04
I'm extending and I'm bending. It's a squeeze. And so here I am, full circle, your barre instructor
10:13
There might be some love, there might be some hate, but I promise you, it's all gonna build you stronger
10:20
longer, and prouder of yourself. Let's reach up. Heels are off of the mat
10:26
We're squeezing into the triceps, feeling that slight pulse. People ask me how do I tone and sculpt my upper body
10:33
I love little pulsing work at the end of the burn. Hold it here, breathe
10:39
Turn your palms, drop your heels down, squeeze your abs in. Breathe
10:45
Allow the breath to flow through the posterior chain. Imagine now the string dropping from your tailbone
10:50
to the crown of your head. Relax the chest open. Squeeze into your delts, your lats, and your back
11:01
Feel proud and strong of yourself in this moment. We're gonna come into some bicep curls in five
11:08
in four, in three. This is gonna have some spice. You drop it forward, lift and up
11:13
Try to let the bicep come into full extension, full contraction. Of course, there's a little tricep residual in there too
11:22
Inhale, exhale, squeeze. Breathe with me. Let's go in four, in three, in two, and one
11:34
Have some fun, get low. Pulse it up. How low can you go
11:42
Breathe. Inhale, light pulse here in four, in three, in two, and one
11:52
Hinge forward, draw down, raise the heels off the ground. One of the main benefits of barre passe
12:00
is opening up your posture. So we're working into your posterior chain
12:04
We're opening up the heart space. Breathe. Two more reps, in two, and one
12:11
Stay here with me. Feel the burn in the posterior chain. Breathe
12:15
We are coming into that home stretch. I know, time flies when you're having fun
12:21
We're gonna breathe in three, two, and one. Press it up. Follow me here
12:26
We push with the heels off the floor, rising to elevate, squeezing the abdominals
12:31
Exhale up, inhale up. Breathe. Feel long and strong in this moment
12:38
Inhale, exhale. Coming into one last burn challenge. Breathe with me. In four, in three, in two, and one
12:53
Keep the arms up, stay strong. Breathe. Squeeze the interior thighs, activate your glutes
13:00
Now, if we were to take this same feeling to the mat, this feeling of power, of centeredness, of balance
13:09
how strong would you feel? Let's try it out. We're gonna relax the weights down
13:14
and I want you to keep the ball between the thighs. Walk to the back of your mat or wherever you are
13:20
cruise forward to high plank position and hold. Now, stepping your knees in 90 degrees
13:28
walk your hands slightly back under your shoulders, and just relax as you open the knees down to the floor
13:37
Hovering one inch off the mat, or whatever metric you prefer, and stay here and hold
13:48
I want you to focus on your core muscles activating in against the ball
13:54
your interior thighs activating in against the ball, the glutes squeezing to firm the entire process
14:02
into one strong moment of yes. You might close your eyes, but not because you're scared
14:12
because you are prepared to connect deeper and to become stronger. Stay with me, you're so close
14:22
Stay with yourself through breath. 10 seconds. And in three, in two, in one, relax back
14:37
You're done, you're done. We're gonna release the ball to the side
14:42
and come into a quick stretch. Relax the knees open, and just come into a slight extension
14:50
through the back and the chest. And then we'll move into child's pose
14:55
dropping the hips back. And now do some slight rotations, just opening up the pelvic floor
15:03
Try the opposite direction, just getting into some flow through your joints
15:10
Relax the palms of the mat, curl the toes under, drop your head down. Walk your hands towards your toes
15:16
and softly roll up one vertebrae at a time, allowing your head to be the last piece to come up
15:23
We made it. My name is Megan, and this has been your 15-minute barre class
15:28
We focused on balance, we definitely felt a burn, and I cannot wait for the next chance to dance with you
15:36
Until then, stay strong
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