Grab a light mini band and a pair of ankle weights (recommending 2-8lbs per side; varies for each individual), and a mat for this 45 minute barre inspired mat workout. There is no standing in today's workout. We will either be in a supine, prone, side lying, or tabletop position. If being in a table top position causes wrist discomfort, I would suggest either placing a small towel roll underneath the wrists to alleviate the pressure, and/or grabbing a set of DBs to keep the wrist in a neutral/stacked position, and/or go to the forearms. Today's focus is high volume and strengthening the glutes, legs, back, and delts! We are moving to approximately 130 bpm (dubbed music over what I'm listening to live) but you and I never HAVE to go at the same speed/tempo. You can go slower or faster, this is your workout! Just try to maintain great form throughout : )
The format changes throughout. When the timer is green, that means full range of motion. When the timer is yellow that means pulses. When the timer is red, that is typically rest/stretch.
Before switching up the exercise there will be a demo in the upper left hand corner of your screen, and I give verbal cues throughout as well. This one is high volume with little recovery time, so if needed you can always lighten the resistance mid set, switch to BW only, and/or rest/pause. This one builds and burns. So meet me on your mat with and let’s get to work! 🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 2:35 to begin workout
Workout time: Approx 49:00
Workout with stretch: Approx 53:00
Barre 6 Week Program: • 6 Week Barre, Strength...
More Barre Workouts: • Barre: FIT by Larie
Month 1 30 Day Workout Program: • Month One: 30 Day Work...
Month 2 30 Day Workout Program: • Month Two: 30 Day Work...
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: • Month Three: 30 Day St...
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
The Workout
Warm up (Upper)
Banded Prone Shoulder Press
Banded Supermans
Banded Swimmers
Banded Behind the Head Pulldonws
Stretch
Ankle Weights and Band (Lower and Upper)
Leg Lift with Row L
Bird Dogs L
Glute Pulses with Med Delt Pulses L
Ham Curls L
Up and Overs/ Circles L
(Match on right)
(Lower Body) Ankle Weights
Donkey Kicks L
Fire Hydrants L
Curtsey Donkey Kicks L
Glute Medius Lifts L
Side Lying Abductions L
Inner Thigh Raises R
(match on other side)
Abs (Band and Ankle Weight)
Face Pulls with alt knee-in
Reverse Crunch with X Pulls
Double Crunch
Toe Reaches 1 to 1/4 rep
Iso Crunch with Leg Lift
(remove ankle weights)
Band Only
Deadbugs
Bicycles
Reverse Crunch (abducting)
Pikes modified
Flutter Kicks/ Abductions/ Burnout
Additional Add-Ons to Compliment this Workout:
Cardio
30 Minute Power Cardio: • 30 Minute Continuous P...
20 Minute Cardio/Core Low Impact: • 20 Minute Cardio and C...
30 Minute Low Impact Cardio: • 30 Minute Low Impact C...
Stretch
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
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MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped