I am currently limited to low impact cardio and standing lower body work that uses no dumbbells. So I have been doing lots of barre workouts! This is one of Linda Wooldridge‘s free Barlates workouts on YouTube. It has been on my To Do list for a while and I finally got to it this morning. It is tough! Ballet Sculpt Lower is an all standing lower body barre workout that will fry your legs. I was whimpering in pain several times! So an excellent workout and exactly what I am looking for.
Ballet Sculpt Lower is 33:30 minutes; the first minute is Linda talking about the Sticky Be socks she is wearing for the workout, 4 minute warm up (warm up consists plie squat variations and some narrow squats) and 2:30 minute stretch. Equipment: chair or barre.
- Bent knee crescents, tapping toe in front of you and behind you; changes to sweeping straight leg in front of you then around behind you; add tapping floor with fingertips when swinging leg behind you and leaning back slightly when swinging leg in front of you
- Bent knee raised behind you with foot and knee level (hydrant)–pulse leg up and down; keep leg raised in hydrant and straighten and bend leg; leg still raised in hydrant but now out to side–pulse leg up and down; leg still raised in hydrant to side, straighten and bend leg; leg still in hydrant, bring leg in front of you and pulse leg up and down; leg still in hydrant in front of you, straighten and bend leg
- Raise and lower straight leg behind you, touching fingertips to floor when raising leg; raise and lower straight leg out to side of body; raise and lower straight leg in front of you
- Standing on one leg, other leg raised and bent, raise and lower heel; leg still raised, do a one leg squat, raising bent leg behind you as you squat
- Repeat 1-4 on other leg
- Narrow plie squats