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10 Minute EXPRESS BARRE Class Workout!! (No Equipment) Get Toned Fast
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Jun 21, 2024
10 Minute EXPRESS BARRE Class Workout!! (No Equipment) Get Toned Fast Experience a transformative 10 Minute EXPRESS BARRE Class Workout!! (No Equipment) that will get you toned fast. This quick and effective workout is designed to burn calories, sculpt your muscles, and boost your energy—all in just 10 minutes. Perfect for beginners and seasoned fitness enthusiasts alike, this class requires no equipment, making it easy to follow along from the comfort of your home. Get ready to feel the burn and see results quickly with our expertly crafted barre routine. Press play and let’s get started on your fitness journey today! HASHTAGS #BarreWorkout #ExpressBarre #HomeWorkout #QuickWorkout #NoEquipmentWorkout #10MinuteWorkout #GetTonedFast #FitnessRoutine #FullBodyWorkout #BeginnerFriendly
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0:00
Hi beautiful. I'm your coach Mela and this is your 10 minute bar express
0:05
What I'm going to need you to have with you is a bar. If you don't have a bar, you can use any surface that is hard
0:11
Make sure it doesn't move. Okay. And then you can have some ankle weights on your legs that is an option for you if you want to increase this a little bit more
0:20
Okay, so it's 10 minutes. Let's get straight into it. Take your legs nice and wide. Inhale, lengthening your arms all the way up
0:26
Create little circles with your upper body just to, oh, start to give a stretch
0:32
This is my favorite way of just warming up the spine. And then you're going to move the other way
0:38
Make it small. All right, from here, inhale, taking the arms up
0:45
Exhale, bend. You're going to stretch and lean forward to me. If you want to take your hands onto the floor, go for it
0:53
Get that deep stretch opening up the backs of your legs. Take a deep breath in and out through your heart
1:02
Spread your toes nice and wide. Hands on the floor. Three, two, one
1:07
Coming up all the way. Okay, let's come straight to the bar. So I want you to face on to the side
1:13
Both hands on the bar. We're going to start in your lunch. So I want you to come in the lunch
1:18
Have your hands nice and strong. Before we start, let's find that balance
1:22
We're going to take the arms out. We're going to lift up. So we exhale and inhale
1:26
I want you to use the resistance of your arms as you push down as if you were going through water
1:34
Exhale, inhale. We are accessing the muscles. We've got four, three, two, one
1:42
Hold the down arms out and pulse. Create circles with those hands
1:48
Press your arms, I get a little bit lower in your lunge and square off your hips
1:52
We got five, four, three, two, one. You pass down. Give me little passes for 10
2:01
Keeping your hips nice and square. Five, four, three, two, and one
2:08
Coming forward. All right, we're going to lean forward. What I want you to do is make sure you're not too close
2:14
So what I want to say was you could be too close to the bar. Just come a little bit further back
2:19
All right, we're going to start by lifting your leg up to the sky
2:24
I am looking for a tiny movement. small it's not about height you lengthening through your torso and really making sure that
2:33
there is no movement happening in your lumbus spine hold it up okay here we go we tap up Press away from the bar and find a little you know squeeze action right by that bottom blute
2:50
You got four, three, two, and one. Let's increase. You're going to exhale, lift your knee
2:57
into your chest. Rise on your underneath leg, pass your knee in towards your body. So we go, up, down
3:06
in this motion you can start to use your upper spine as you lift the knee in what I'm going to do is I'm going to add everything together in three two and one send your leg back hold it here all right then we're going to rise and lift your knee into your chest with two passes up so it goes back knee in pass here we go gorgeous back
3:36
your hand super light on your bar all right we're going to go a little bit quicker same intention same form
3:50
three two one back lift and exhale inhale here we go two more back lift one more
4:06
Hold on and left. All right, here we go. Take the leg back
4:10
Give me little rainbows. We go over to each corner of the mat
4:15
So we're making it nice and big. Square off your hips, press away from the bar
4:21
We've got four. Three, two, and one. I'm adding on. Watch me
4:27
So you're going to start to lift the leg. Keeping your supporting leg completely flat on
4:36
All right, here we go. I've got five more. This is your bar express
4:43
Leg burner. Three, two, and one. Hold the leg out. Right. Now, what I'm wanting is the leg is on the corner here instead of straight back
4:55
Lean towards the bar. Lengthen your torso as much as possible. Take your time
5:03
We really want to get into this length. And we want to find the strength that we have inside the body
5:10
We got four, three, hold the leg up. Hold it here. All right, pass
5:16
If you want to lengthen your top arm leaning over opening up the side of your body I here for it Ten seconds One little finisher with some abs We going to hold the leg up in three Watch me here
5:36
You exhale and bring the knee in. Lengthen. Do you know what it is for me? When I'm doing these workouts
5:47
it's such a beautiful way to connect to my body and no matter what is going on in that particular day
5:57
it's my time so I want this to be your time to feel what it is that you're needing a little bit more of
6:05
and maybe a little bit more breath we got two hold it in and pulse hand to your ear
6:11
10 seconds champ eight seven six three two one and that was one oh yeah okay time to change over what i'm going to do is i am going to
6:30
move my bar but i want to make sure that you have a stable surface because if you don't it can be
6:36
even harder when we are doing certain positions all right so let's start in that lunge position
6:42
Let's have the arms up We're gonna squeeze it down This time
6:46
I want you to flex your palms immediately Flex Lengthen We've got five
6:52
That was a deep breath for me Four Three hold All right
6:59
We're gonna come in this time Circle We've got ten seconds Five Four
7:10
Three two One. Come forward. Take your space. Elbows on the bar. Stretch that back leg. Everything we do on the other side, we're going to do on this side
7:24
Let's go back to the scooping action of your lower ab. You want to feel that hugging in tension
7:33
Four more. Three, two, one. Hold it up and pass. Focus on in that person
7:45
If there was someone on the other side of this room, I want you to tap them, just a little tap
7:50
We got five, four, three, two, one. Lift the knee, come into the rise
7:57
It's stop with that ab. Control really Start to explore the motion of that upper ab to the bottom ab knee in towards your chest feeling We got five four three two one we adding it together
8:15
So we're going to lengthen back, come up, exhale, we take it back
8:21
Spread your toes quite wide on the underneath foot. Alright, four, three
8:34
two, and one. Alright gorgeous, here we go, taking it back
8:45
We're gonna tap up and over each corner. So make it wide
8:51
Go over the rainbow with your foot. This has gone so quickly
8:57
So this is your little express on the bar. Four more. Three, two, one
9:05
Take the leg back. Start to lengthen your leg up. And as you move that top leg
9:12
I want you to watch your supporting leg. Knee is facing forward. Everything matters
9:16
all these intentions behind the movement, the movements in between the big movement
9:24
all really matter. That's what's going to help you with that sculpting that you are seeking
9:29
Four, three, two, one. Hold the leg to the side, tap and lift
9:38
If you want to start to lengthen your arm, watch your supporting leg
9:42
watch that knee that is facing forward. Four more. Three, two, hold it up, lengthen long
9:52
Here we go, 10 seconds. Final burn is gonna be the ab control workout
10:01
In three, two, one. Here we go, we bring it in and lengthen
10:09
Okay. I feel it, it is getting intense. Two more. And one, hand to ear, pulse, mini passes
10:21
We've got 10. All right, here we go, my champion. This is it
10:26
Final ones, five, four, three, two, one. Wow. Okay, that was your 10-minute bar express workout with me, Mila
10:41
I cannot wait to move with you more
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