Barre workout for energy and strength
In need of a little va-va-voom? This barre workout for energy and strength from Nathalie Errandonea-Mewes is ideal for helping you to tone up and feel invigorated.
You’ll notice the difference to your body and energy levels in just a few weeks. Get your muscles, music and motivation at the ready – it’s time for a barre class!
Barre workout for energy and strength
Ballet plié in second position
You’ll soon feel the work of this move in your legs – challenge yourself to stay down in your plié for the whole time if you can.
- Start in second position (feet wide apart with toes pointing out to the sides), making sure you keep your knees above your toes, core engaged, pelvis in neutral position, sternum lifted and shoulders down with arms extended to the side.
- Bend your knees to come down into a ballet plié.
- Lift your right heel off the floor and your right arm up above your head at the same time, then lower your heel and arm back down again.
- Repeat this move for two minutes on each side. If you can, stay down in your plié for the whole time.
Balance in arabesque
Requiring balance, this next move is an excellent one for firing up your core, while building strength with barre in your standing leg.
- Stand on one leg with both knees slightly bent and with your supporting knee above your toes. Engage your core muscles and keep your shoulders down.
- Bend the other leg in towards you, with your knee forward and your foot near the ankle of your supporting leg with toes pointed. Bring your arms towards the waist. This is the position you will return to after each extension.
- Extend your leg back into a small arabesque, keeping your hips square. Extend your arms straight above your head, before bringing your arms and legs back down.
- Try to keep the movements smooth and slow while you balance and keep your body weight above your supporting leg. Try to keep this bent throughout the entire series and not stretch it out.
- Repeat this move for two minutes on each side.
Curtsy to passé
Feel the strength building in your legs with this next move. It’s also an excellent one for encouraging good, strong posture.
- Start in a curtsy position – one leg behind you, with toes pressing into the floor and the other leg with toes pointing to the side.
- Centre your balance and keep a firm posture with your core engaged, tummy held in and your arms in second position (extended to the side, round and supported).
- Move from this position into a passé, with the standing leg stretched and straight, and the other leg bent and the toes touching the side of the supporting knee. Then dip back down into your curtsy.
- Repeat this move for one minute on each side without stopping if you can.
Give this one some flair as you lift your leg. Maintain engagement by keeping the toes pointed throughout to really feel the burn!
- Start with your legs in turn-out – one leg in front of you with toes pointed and touching the floor. Both knees should be slightly bent.
- Keep your core engaged, spine lengthened, shoulders low and hands on hips.
- Lift the working leg up into a ballet attitude (with knee bent), then lower to the floor again to do a little toe tap before lifting the leg back up again.
- Repeat this move for two minutes on each side without stretching the standing leg.
Plank with leg lift
Strengthen your core with this next move. Keep your core engaged and tummy held in throughout to help protect your lower back.
- Start in a high plank position, keeping your shoulders above your wrists.
- Make sure to keep your back straight, core engaged and tummy held in to protect your lower back from arching.
- Raise one leg up then back down again to tap your toes gently on the floor.
- Repeat this move for two minutes, alternating legs with each tap.
Push backs and side lifts
Come onto your hands and knees for this next sequence of moves. If you need to bring a little padding under the knees, grab a blanket for extra support.
- Start on all fours with your shoulders above your wrists, hips above your knees and your core engaged to protect your lower back.
- Lift one leg and raise it back behind you with toes pointed. Keep your hips square when lifting the leg back and then coming back knee to knee.
- Then lift the leg to the side, opening your hip and lifting your knee as high as you can. Keep a tight core and your shoulders square.
- Repeat the above moves for two minutes each side.
Love this and want more? Nathalie’s NRG barrebody livestream classes and her on-demand barre app are available for only £4.50 per month. Workouts for all levels are available. Visit n-rg.co.uk for full details.