Barre Sculpt // HIIT Fusion Workout

Barre Sculpt // HIIT Fusion Workout is another feel good workout from Heather Robertson. I really enjoyed this workout. Overall the workout did not work me hard, but it did work my entire body very nicely and left me feeling good at the end. Parts of it were kind of easy but had a nice range of motion feel to them, other parts worked me well but didn’t challenge me and some parts were a bit challenging. A very nice mix. I started sweating during the 2nd circuit! This works nicely as a total body recovery day workout. I used it as my doubles workout today.

This workout consists of 3 circuits; each circuit is done twice. There are 10 exercises in each circuit; each exercise is done for 30 seconds with no rest/recovery except between circuits. There is a timer in the lower right hand corner of the screen counting down intervals and recoveries. When there is about 10 seconds left of an exercise, a video appears in the upper right hand corner of the screen, previewing the next exercise.

Barre Sculpt // HIIT Fusion Workout is 37:48 minutes; 45 second intro, 4 minute warm up and 2:40 minute stretch. Equipment: light dumbbells, a chair and a fitness mat. Heather is using 3 pound hand weights.

Circuit 1: (you need your light dumbbells for this circuit)

  1. Plie scap squeeze (wide plie squats, when in squat arms/DBs are extended straight to sides in a T and when you raise out of squat pull elbows behind back, palms are facing ceiling)
  2. Heel lift & squeeze (hold wide plie squat and alternate raising one heel, elbows are close to sides, palms are still facing ceiling, bring DBs together in front of body then rotate them out to sides–elbows remain close to body the entire time)
  3. Cross press (legs are wide and straight, hinge forward over one leg, reaching DBs down on either side of foot, straighten and raise both DBs overhead while pivoting toward other side of body)
  4. Repeat #3 on other side of body
  5. Squat & raise (stand with legs about hip width apart, lower into squat while raising both arms straight in front of you, palms facing ceiling, pulse once at bottom of squat then raise out of squat while lowering arms)
  6. Lunge & press back (lower into a partial/shallow squat and alternate tapping one foot behind you, do bicep curls, when foot is tapped back arms are straight and lifted behind you, when you tap in you do the bicep curl)
  7. Plie & side lift (step one leg out into a wide plie squat while lowering same side arm/DB out to side, when you raise out of the squat, raise arm/DB overhead while also tapping toe in front of you and across stationary foot)
  8. Repeat #7 on other side of body
  9. Curl & press (bicep curl into overhead press)
  10. Bicep burn out (fast alternating bicep curls)
  11. Repeat #1-10

30 second rest

Circuit 2: (you need your fitness mat for this circuit)

  1. Side bridge & tuck (in side elbow plank with top arm extended overhead to side, lower then raise hips, pull knee into chest while bringing top elbow to knee)
  2. Seated twist (sit on bottom, torso leaned back slightly, knees bent and toes elevated a few inches off mat, raise arms overhead then lower both hands to mat beside one leg, alternate sides raising both arms overhead when changing sides)
  3. Repeat #1 on other side of body
  4. One leg bicycle (lay on back, hands behind head, both knees bent with feet on mat, pull one knee into chest while bringing opposite elbow to meet it, extend same leg out straight then raise leg to ceiling while reaching opposite hand to foot)
  5. Repeat #5 on other side of body
  6. Hip lift (lay on back, knees bent and feet on floor close to glutes, arms are extended straight to ceiling and held that way throughout exercise, raise hips while also raising onto toes and extending one leg to ceiling, lower hips and heels, alternate legs)
  7. T, Y, I’s (superman but each rep you change arm position–T arms are extended out to sides of body in goalpost/cactus, Y arms are raised overhead but in a Y formation, I arms are extended straight in front of you in traditional superman)
  8. Plank leg lift & tuck (in straight arm plank, bring one knee to elbow outside of body, repeat on other leg then raise one leg straight behind you, repeat on other leg)
  9. Hip rocker (in elbow plank, rotate hips side to side, lowering hip to mat)
  10. Dancing crab (in crab, raise then lower one knee then kick same leg to ceiling while reaching for toe with opposite hand, alternate legs)
  11. Repeat #1-10

30 second rest

Circuit 3: (you need your chair for this circuit)

  1. Kick & oblique crunch (stand behind chair with hands on chair back, hinge forward lifting one leg straight behind you, bring knee into chest then lift leg straight behind you again)
  2. Standing hydrant (still behind chair with hands on chair back, hinge torso forward and raise one bent leg out to side, keep leg elevated and pulse upward)
  3. Curtsy & kick (still behind chair with hands on chair back, step one foot back into curtsy/cross-back lunge and at top of lunge, kick leg in front of you on a diagonal)
  4. Rear lift & pulse (still behind chair with hands on chair back, hinge torso forward and raise one leg straight behind you, keep leg elevated and pulse upward)
  5. Repeat #1-4 on other leg
  6. Squat & twist (squat and at top of squat, hop while twist hips to one side and also raising onto toes, alternate sides, hands are raised in front of chest with elbows raised to shoulder level)
  7. Repeat #1-6

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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