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10 min Barre Ankle Weight Burn Workouts: Ultimate Fat Burning Routine!
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Jun 21, 2024
10 min Barre Ankle Weight Burn Workouts: Ultimate Fat Burning Routine! Get ready to transform your fitness routine with our "10 min Barre Ankle Weight Burn Workouts: Ultimate Fat Burning Routine!" This quick yet effective workout is designed to help you sculpt your legs, burn calories, and tone your entire body using just ankle weights. Perfect for those short on time but still want to see big results, our 10-minute routine integrates the principles of barre to maximize your workout efficiency. Whether you're a beginner or a fitness enthusiast, these exercises will challenge your muscles and boost your metabolism. Follow along and feel the burn in every move, ensuring you achieve your fitness goals without spending hours in the gym. Don't forget to like, share, and subscribe for more amazing workouts that fit into your busy schedule! Hashtags #BarreWorkout #AnkleWeights #FatBurning #QuickWorkouts #LegSculpting #FitnessRoutine #HomeWorkout #WorkoutInspiration #ToneUp #CalorieBurn
View Video Transcript
0:00
Hi, beautiful humans. I am your coach, Mela, and this is your 10 minutes ankle weight burn
0:07
So all that you're going to need are ankle weights. I would suggest having a 0.5 to 1 KG, 2 maximum on your legs
0:17
All right, so we're going to start on the floor, join me down. Come onto your right hand side
0:22
I want you to lift up from underneath your right shoulder blade. Place your left hand in front of you
0:28
Take your left leg back, lengthen your right. Here we go. We're going to lift. So we're going straight into it
0:38
This workout you can add before, after any run or a walk or whatever you have done and want to do
0:46
This is a really, really, really good workout to do for your legs. And you're going to feel the burn in your ankles because of your ankle weights. Here we go. Pulse
0:58
So as we are here, let's focus on the alignment. Let's focus on lifting through your body
1:05
And you are going to really bring your inner thigh, face it upwards to the sky
1:09
We've got five, four, three, two, hold your leg up, point your toe circle
1:17
Inhale and exhale as you move your leg all the way around
1:23
These are my top favorite exercise as a dancer. I love doing these before shows
1:28
so that I can really feel my inner thighs engaging and also these ankle weights really give me that beautiful
1:35
A deeper burn feeling. Hold it up and pulse. Continue to bring your inner thigh all the way up to the sky
1:44
as much as possible. So we lift. Four, three. Hold the leg now we're going to go the other way, circle
1:52
Imagine painting something with your foot as you move it around. All right, four, three, two, hold it up
2:04
What we're going to do from here is we're going to take your top leg. You're going to lie flat on your mat
2:09
I want you to flex your feet. You're going to squeeze your inner thighs in towards one another
2:14
So the bottom and your top leg come inwards. I'm going to shift a little bit
2:21
As you're lying here, my champions, draw your ribcage in. Lift up through your shoulder blades
2:27
Squeeze your inner thighs as much as possible in this moment. You're going to feel that lower inner thigh on fire
2:36
10 seconds. 10. 9. 7 6 5 There we go Four more 3 2 Hold it up from your point of feet We going to turn them and we going to turn them out So your thighs come forward then they turn in outwards Same thing We want to get that nice magnetic feel with your inner thighs as you bring them in and out Let go Four three two one Come back to the center Bend your leg at the bottom You going to lift your top leg Let work the top thigh now So we going to be going to
3:14
going to lift, tap, lean your body slightly over to the one side, opening up and creating space
3:23
in your back. So there's no tension, but rather than nice, you know, beautiful activation
3:29
hold pass. Four more. Three, two, hold. From here, bend the leg, bring it slightly forward
3:41
So we're at that diagonal now. We're going to tap the floor. We're going to lift. In, up
3:49
Lengthen your leg as much as you can. Don't worry about the heights. I often feel that when I see some of my clients doing these kinds of work
3:59
we think of heights. And it's not what we're going for right now
4:02
because you really want to strengthen this part first. Then you lift the legs
4:07
Pass it for me. Here we go. 10. nine, eight, five, four
4:17
Oh, there it is. Three, two, favorite part. Take your leg slightly backwards
4:21
So it's at the back diagonal corner. We're going to do the same thing. You're going to tap and you're going to lift
4:27
Draw up through your core. Lengthen your body as long as you can
4:33
Just keep that slow tap and lift feeling. Four more. You know what's coming
4:40
Oh, three, here we go, gorgeous. Hold it up and pulse. Squeeze
4:46
Final part on this side of your leg. We're going to add it all together in four, three, two, one
4:54
Watch me first. So we lengthen forward, take it back. I want you to join me in moving your arm as you bring your body up and down
5:03
So your chest slips, your body comes down to the floor. Moving your leg to the one corner of the corner
5:10
Let's go for five, four, three, two, one
5:20
Come back to center, shake it out. I really feel that one
5:25
All right, coming on to your mat, all fours, come into your plank, hover, hold
5:31
So before we do that other side let just activate the core You going to tap right and tap left So my beautiful what we want now is for you to lengthen your body I want you to draw your rib cage in and lift through your lower abs as you tap side to side
5:49
Press away from the floor as much as you can. We're going to go for 20 seconds
5:56
Now keep your hips nice and stable. Focus on just the tap
6:00
What does that feel like in your body? Let's go 10. eight six four three two hold the plank hold press away from the floor for five four engage your inner thighs three two one and break
6:19
all right let's do everything on the other side so the good news is you know what's coming lengthen your left leg underneath leg get your inner thigh facing all the way up to the sky lift up through
6:33
the whole left side of your body. Okay, here we go. So what I like to think about
6:42
when I'm doing this is I like to think of a scooping action
6:46
with my heel. So we go down, scoop it up. I'm going to exaggerate this for you
6:52
so you can see that nice, very yummy movement with my leg
6:58
Down, lift. All right, hold it up. Here we go. 10 seconds 5
7:11
hold and I point your toe circle make it big make it long
7:19
draw that very beautiful painting with your toes circle around and up
7:28
so I am a performer I love performer I love performing. I love dancing
7:35
It's my top fave. But before I can go on stage, I really need to access these little muscles inside
7:42
And that's why I love this way of moving. Hold it and pass
7:47
Let's go. Take it up, take it down. So I call these stiletto legs
7:55
Hold up. Over way. Circle. Create the same movement. like you did on the other side
8:05
No rush. I am shaking inside like this. Three, two, one. Just last time passed
8:16
Here we go. Five, four, three, two. Coming down I going to shift a little bit Lengthen your body Draw your rib cage in Turn your legs upwards Flex your feet and bring your bottom leg up to the top
8:33
It's small. It's tiny but so effective. This music's got it
8:43
It feels so good. 10. 8, 6, 5, 4. All right. Here we turn in turn our pointer toes
8:56
If you happen to look on the side, your body is not completely flat
9:01
It's slightly C curved. All right, we got five more seconds here
9:07
Then we do my favorite combination. Four, three, two, one, and come up
9:14
All right, keep your legs straight on the side. Same thing, you're lifting up from underneath your shoulder blade
9:20
You can bring your hand, your right hand forward slightly. All right, let's hold, pass
9:32
Ten seconds. Four, three, two, hold
9:42
Bend the knee, lengthen it forward to the corner. Same thing, tap, lift
9:47
Think along. How far can that leg go? right now. Inhale, exhale, lift. Lift up through your core. We're going to pass it in three
9:58
in two, one, here we go, and lift. I'm feeling a little groovy here. Five, four, three
10:11
hold then the leg, take a diagonally backwards, bring your whole body forward, tap the floor and
10:16
This is your final isolation and then we're going to add everything together
10:22
And then, you know, that was your 10 minutes. Hold them, pals. Five, four, let's add it together
10:33
Watch me here. Lengthen. Move your body with me. Join me on this
10:39
Here we go. Final 20 seconds with me. Until next time. What a workout
10:50
Here we go. Four more. Three. Two. One. Come back to center
11:00
Bring your legs in. Give your booty a shake. Wow. Honestly, that was incredible
11:08
I hope that you feel amazing. That was your 10-minute ankle weight burn
11:13
With me, Coach Mila. attan
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