Winter Shape Up 2017: Workout 3

Looking for the main Winter Shape Up page? Get the details here plus your weekly workout calendars + links to the meal plans.

Workout #3 for this year’s Winter Shape Up is one of my very favorites: barre burn!

If you have any knee or joint considerations, this may be one to skip as it involves lots of flexion at the knee joint and small, pulsing movements. Feel free to do one of your tried and true leg workouts instead. I provide lots of modifications in the video along the way!

WSU 2017 workouts

If you’re at the gym and want to do your own barre-based burner, here’s a pinnable image you can save for later:

At-home barre workout

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Full barre workout video: 

 

Some form cues and tips:

Calf raises:

Stand with your legs hip with apart and come up onto your toes. Lower your heels towards the ground, but don’t let them touch the floor in between. Hold onto wall or sturdy surface for balance if you need to.

Reverse lunge to passe:

Standing with your legs hip width apart, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Step back to starting position, bringing your foot up on your leg with your knee outlike a ballerina.

Plie squat:

For this squat variation, you’ll take a SUPER wide stance and turn your toes out. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes.

Plie squat with calf raises:

Hold the plie squat and lift your heels off the ground. Lower the to the ground,but don’t let them touch the floor between lifts.

Matrix:

Start on your knees with your knees directly under your hips. Press into your toes, lift your chest, drop your shoulders and brace your core. Keeping your torso in one straight line (do not bend at the hips) lean back as far as you can. Press into your toes and exhale to rise. Move slowly on this one, really feeling your quads and core working. Each time you come back, try to come a little farther if you can. 

Hip bridges:

Start on your back with legs bent and feet flat on the floor. Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor. Lower down towards the floor (don’t touch it!) and exhale to rise back up. 

As always check with a doctor before making any fitness changes. Honor your body and modify as needed.

Each time you complete this workout, be sure to check in on the weekly Winter Shape Up workout page to enter that week’s giveaway.

xoxo

Gina

3 Comments

  1. Lori S H on February 1, 2017 at 7:28 am

    This was awesome!

    • Fitnessista on February 1, 2017 at 9:00 pm

      <3 so glad you liked it!

  2. Cindy Love Childers on February 20, 2017 at 1:27 am

    LOVE it! Felt so nice after a week skiing with the kiddos….super great challenge and stretch of my legs and lower back. Thanks Ladies!!! Cindy

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