The 30-Minute Bar Method Workout You Can Do at Home to Feel Longer and Leaner

Updated on 12/8/2019 at 12:35 PM

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Barre workouts can help you sculpt and shape muscles you didn't even know you had, but if taking a class at a local studio isn't an option right now — or you're just a little intimidated — you'll love this 30-minute, at-home workout from Bar Method instructor Nicole Bulcher, co-owner of the brand's studio in Southlake, TX.

You'll need only a set of two- to four-pound dumbbells and a chair or countertop to complete these targeted exercises, which help improve your balance while strengthening your upper body, abs, thighs, butt, and back. Keep reading for the workout!

Lat Pulls

Holding a set of dumbbells in each hand, stand with your knees slightly bent, squeezing your glutes for stability.
Bend your arms at a 90-degree angle, draw your elbows back toward your shoulder blades, and rotate the weights out to the side until you feel resistance, as shown.
Squeeze your elbows an inch closer toward each other, then release the contraction slightly. Do 10 slow reps followed by 20 faster reps to complete one full set.
Complete two to three sets.

Spider Plank

Get into a push-up position, squeezing your glutes and pulling your abs in toward your spine.
Pull your left knee up toward your left elbow, then repeatedly draw your knee in closer, pulsing in a half-inch range of motion. Repeat on the right side.
Do 10 reps on each side for one set. Repeat once.
End with a Downward Dog stretch to help release the muscles.

Wide 2nd Position Thigh

Place one hand on the back of a chair or countertop and the other on your waist. Stand with your feet about two feet apart, toes turned out.
Bend your knees over the arches of your feet, being careful to keep your back straight. (You should not bend over.)
Bend your knees lower in counts of two for 10 reps. Next, move down and up one inch for 10 reps, then do that movement at a faster pace for 20 reps.
Repeat the entire circuit one more time.

Parallel Thigh

Place one hand on the back of a chair or countertop and the other on your waist. Stand with your feet hip-width apart, toes pointing forward.
Raise your heels up so you're standing on the balls of your feet, and bend your knees a few inches to engage your thighs. Keep your back straight.
Bend your knees lower in counts of two for 10 reps. Next, move down and up one inch for 10 reps, then do that movement at a faster pace for 20 reps.
Repeat the entire circuit one more time.
When you're finished, do a quad stretch to help stretch out the muscles.

Foldover

Stand an arm's length from a chair or countertop, with your feet hip-width apart, toes pointing forward. Fold forward at your hips to make an L shape with your body, placing your hands on the surface in front of you.
Soften your knees, and pull your abs in. Lift one leg to seat height (as shown), then bend your knee in half, flexing your foot.
Keeping your chest in line with the top of the chair or counter, quickly lift your leg upward about an inch for 20 reps. Next, do the same movement at a slower pace for 10 reps.
Repeat this circuit five times before switching legs.

Pretzel

Sitting on the floor, bring your right leg in front of you and bend it in half. (You can also put a pillow underneath your right glute for extra support.)
Take your left ankle in your left hand, and draw your knee back in line with your left hip.
Rotate your left hip downward toward the floor. Place your right hand as far to the side as you need to comfortably angle your torso away from your leg. Your hand should feel like it's bearing weight.
Lift your left knee slightly off the floor to engage the side of your seat. Lift slowly for 10 reps and quickly for 20 reps.
Repeat this circuit five times before switching legs.
Do a seated figure-four stretch after each side to help with recovery.