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Get Strong, Stretch Out, and Connect With Your Body in This 15-Minute Barre3 Workout

15-Minute Barre3 Full-Body Strength Workout

Get Strong, Stretch Out, and Connect With Your Body in This 15-Minute Barre3 Workout

February 1, 2021 by Maggie Ryan

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Standing to Kneeling Seatwork, Part 2

From the half-star position, lower and bend your right leg. Shift your weight to the center as you plant your right foot and stay balanced on your left shin. Lower your right hand and lift your left hand from the floor, bringing them together in the center of your chest. Make sure your right knee and left shin are now parallel and facing the same direction as you come into a half-kneeling position.
Drive through your right foot and left shin to come to a standing position. As you come out of the kneeling position, keep your left leg in the air and extended slightly behind you. Brace your core, squeeze your glutes, and keep your chest lifted, making sure not to arch your back at any point. Even with your left leg behind you, make sure your hips are pointing square toward the front of the room.
Pulse your left leg up a few inches, keeping it extended behind you. Continue to keep your back flat and glute squeezed.
Pulse it back down. Repeat for eight pulses on your left leg.
To come back into the half-star position, bend your left leg and kneel, so you're balanced on your left knee with your right leg bent in front of you.
Set your left hand down on the floor as you extend and lift your right leg. Lift your right arm, squaring your hips to the side and pulling your core in tight to return to the half-star starting position.
This completes one cycle. Repeat the cycle, doing eight pulses on your right leg, then returning to standing to do eight pulses on your left leg, for two minutes. Then switch sides for another two minutes, with your left leg in the air when you're kneeling and your right leg in the air when you're standing.
If kneeling is painful on your knees, roll up a mat or a towel and place it underneath. You can also skip the kneeling portion altogether and just switch back and forth between legs in the standing portion.

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