This workout serves as day 1 of the Barre and Build 10-Day Challenge with Erica but can be used as a standalone any time.
Focus & Benefits: This is a very well-rounded strength routine for the lower body, starting with weighted traditional strength training exercises and ending with bodyweight barre strength exercises. It’s a complementary hybrid workout that allows the muscles to work in a variety of ranges of motion for both large and small muscle groups.
Equipment: Barre (sturdy chair or countertop that comes to waist height), mat, range of weights for lower body exercises (I'm using 10-25 lbs)
Tips & Helpful Information: The lower body strength training workout we start with should be treated like any regular strength workout for the lower body. This is where we fatigue and work our signature, larger muscle groups. I wanted us to have fresh muscles with the weights, so this section is first. In the shorter barre strength finisher portion, we get to work those larger muscle groups in different ways along with targeting some smaller complementary muscles, without using any weights.
Difficulty & Modifications Explained: This workout is rated a 3 in difficulty due to a familiar, straightforward strength training workout followed by moderately challenging lower body barre exercises. Modifications will be provided throughout.
Closing Note: How did it feel to combine and transition between these two training types? I enjoy how they each provide their own challenge and make me feel like I’m exhausting my muscles in multiple ways.
Recommendation: If you haven’t already, I recommend that you complete the Barre Basics Series before doing this 10-day challenge so that you have a clear sense of the terminology and form required to make the most out of the barre elements in these workouts.
Warm-Up: 8 exercises, 45 seconds each (6 minutes)
Front to Side Jete (One Side)
Front to Side Jete (Other Side)
Back Attitude (One Side)
Back Attitude (Other Side)
Alt Staggered Forward Folds
Demi Plie in 2nd + 1st to 2nd Arms
Squat + Alt Rev. Lunges
Deep Squat Stretch / Froggy Squat
Lower Body Strength Training Workout: 9 exercises x2, 45 seconds active / 20 seconds rest (19.5 minutes)
SLDL (One Side) (2 x 15 lbs)
SLDL (Other Side) (2 x 15 lbs)
Froggy Squats (1 x 10 lbs)
Wide Squats (1 x 25 lbs)
Split Lunges (One Side) (1 x 25 lbs)
Split Lunges (Other Side) (1 x 25 lbs)
Back Squat (2 x 15 lbs)
B-Stance Glute Bridge (One Side) (1 x 25 lbs)
B-Stance Glute Bridge (Other Side) (1 x 25 lbs)
**Water Break Between Rounds**
Bodyweight Lower Body Barre Strength Workout: 16 exercises, 30 seconds active / 5 seconds rest (9.3 minutes)
Plie Pulses in 2nd + 2nd to 1st Arms
Doorway Plie Squats in 2nd w/ Arms
Plie in 2nd + Jete + Arms in 1st (One Side)
Plie in 2nd + Jete + Arms in 1st (Other Side)
Plie Releve Cycle in 1st
Plie Releve Cycle in Parallel
Front to Side Attitude (One Side)
Back Attitude (One Side)
Back Attitude Pulses (One Side)
Back Attitude Extensions (One Side)
Back Attitude Crossovers (One Side)
Front to Side Attitude (Other Side)
Back Attitude (Other Side)
Back Attitude Pulses (Other Side)
Back Attitude Extensions (Other Side)
Back Attitude Crossovers (Other Side)
**Water Break Before Cool Down**
Cool Down: 10 exercises, 40 seconds each (6.6 minutes)
Hamstring Stretch on Barre (One Side)
Hamstring Stretch on Barre (Other Side)
Wide Childs Pose
Frogger
Quadruped Knee to Calf Massage (One Side)
Quadruped Knee to Calf Massage (Other Side)
Side Lying Quad Stretch (One Side)
Side Lying Quad Stretch (Other Side)
Lying Fig. 4 Glute Stretch (One Side)
Lying Fig. 4 Glute Stretch (Other Side)
Pounds to Kilograms
lbs = kg
3 = 1.3
5 = 2.2
6 = 2.7
9 = 4.1
10 = 4.5
12 = 5.4
15 = 6.8
18 = 8.1
20 = 9
21 = 9.5
24 = 10.8
25 = 11.3
30 = 13.6
35 = 15.8