To be completely honest, I've never really been big on barre workouts. But when I heard about Pure Barre's [1] new strength workout, Pure Reform, I decided to give it a shot. To my surprise, it was really good.
The classic Pure Barre class focuses on low-impact, isometric movements, while the Pure Reform program combines classic positions with resistance-based strength training. If you can't get to a Pure Barre studio and are ready for every muscle in your body to quiver, give this exclusive 30-minute workout a shot.
Push-Up and Mountain Climber
- Place your feet on top of a pair of sliders and come into a plank position.
- With control, begin to perform mountain climbers by pulling your left knee toward your chest. As you push your left leg back, simultaneously bring your right knee toward your chest. Complete 10 reps.
- After 10 reps of mountain climbers, bring your left knee forward as you keep your right leg straight. Then switch and bring your right knee forward, into your chest while keeping your left leg straight. Complete 10 reps.
- Next, come into a push-up position and perform 10 push-ups.
Triceps Dip
- Begin in a supine position with your feet on a pair of sliders and your hands directly underneath your shoulders. Your fingertips should be pointing toward your feet.
- Your feet should be hip-width apart and your legs should have a slight bend in them. Flex your feet and press your heels into the sliders. Be sure to keep a soft bend at your elbow joints.
- Bend your right leg as you slide your right heel closer to your hands. Extend it back out and then repeat with the left heel. Complete five reps on each side.
- Repeat the same movement, but slightly faster, for 10 reps.
- Next, extend both legs out, maintaining a slight bend in your knees and slowly bring both heels toward your hands. Complete 10 reps.
- Finally, hold both legs in a bent position as you begin to bend your arms and pulse for 10 reps.
Side Forearm Plank
- Start on the ground in a left side plank with a slider underneath your left foot.
- Cross your right leg over your left leg placing your right foot flat on the ground.
- Place your right hand behind your head, keeping your elbow out wide.
- Lift the left side of your body off the floor as you come into a left side plank.
- With control, slowly slide your left foot forward as you bring your right elbow to meet your left knee. Then, slide your left foot back, returning to the starting position. Complete five reps.
- Return to the starting position and repeat the same movement slightly faster. Complete 10 reps.
- Finally, straighten your left leg and begin to pulse your left hip for 10 reps. Repeat on the right side.
Straight-Leg Lunge
- Start in a standing position with the ball of your right foot on top of a slider. Your feet should be hip-width apart and your hands should be on your hips.
- With your right leg extended, begin to slide your right leg back on a four-count as you simultaneously bend your left knee. You should create a 90-degree angle in the left knee.
- With control, slowly bring your right leg back to the starting position on a four-count. Complete five reps.
- Next, come into a lunge with your left knee bent and your right leg extended. You should create a 90-degree angle in the left knee. Slide your right foot back one inch and then forward one inch. Repeat for 10 reps.
- Maintaining the left side lunge, slightly bend your right leg and slide your foot forward two inches. Then, extend your right leg (there should be a slight bend in your knee). Complete 10 reps.
Pike-Up
- Place your feet on top of one slider and come into a plank position.
- With control, slowly lift your hips up on a four-count. Then, return to the starting position on a four-count. Perform five reps.
- Next, hold your plank, and begin to twist your left hip toward the floor and return to the starting position. Repeat on the right side and continue to alternate between the two. Complete 10 reps.
- Return to the starting position and without moving your hips, and begin to pulse your arms. Complete 10 repeats.
- Repeat the entire sequence three times.
Curtsy Lunge
- Start in a standing position with your right foot on a glider and bring your heels together to make a narrow "V" shape with your feet.
- Place your hands on your hips, and begin to slide your right leg back toward your left leg on a four-count. Be sure to keep this leg straight.
- Slowly slide your right leg back to the starting position on a four-count. Complete five reps.
- Next, keep your right leg straight and begin to lunge as you slide your right foot back an inch and then forward an inch. Complete 10 reps.
Core Focus
- Sitting on the floor, place one hand on each slider. Your hands should be slightly wider than your shoulders and your fingertips should point back diagonally.
- Extend your legs so that they're straight and point your toes.
- Keeping your arms straight, slide back slowly on a count of four. Slowly return to the starting position on a count of four. Complete five reps.
- Next, repeat the same movement slightly faster, going backward for two counts and coming up on two counts. Complete 10 reps.
- Return to the starting position and lift your legs so that your shins are parallel to the floor and you're in a tabletop position.
- Slide back an inch and then forward an inch. Complete 10 reps.
Back Dancing
- Lay on your back with your heels on top of each slider. Bend your legs and flex your feet. Your arms should be at your sides. Engage your core and lift your hips up off the floor.
- Slowly begin to draw your right heel closer to your right glute and then extend it back out. Repeat on the left side. Continue to peddle your legs for five reps on each side.
- Return to the starting position and then repeat this movement faster for a total of 10 reps on each leg.
- Next, place your left foot on the ground and keep your right foot on the slider. Extend your right leg so that it's almost straight and then bend it. Complete 10 reps then repeat on the other side.
- Place both feet flat on the ground with your knees bent. Lower your hips and then lift them back up. Complete 10 reps.
- With both feet flat on the ground and your knees bent, hold your hips up and begin to do small pulses. Complete 20 reps.