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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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Hip-Opening 3-Legged Dog Flow

Start standing in a high lunge position: feet hip-width apart with your right foot forward, bending slightly at your right knee with your left leg extended straight behind you, left heel off the ground. Keep your right knee stacked over your right ankle and lift both arms. (If lifting your arms is uncomfortable, press your palms together in front of your chest instead.) Engage your core to pull your abs in toward your spine and make sure your hips are facing square toward the front of the room. You should feel a comfortable stretch along the front of your left hip, in your hip flexor.
Bend at the hips and right knee to plant both your palms flat on the ground, on either side of your right foot. If you need more shoulder or wrist support, you can put your hands on a stable, waist-high surface like a table or a sturdy couch.
Extend your right leg out behind you, tightening your core as you come into a high plank with your right foot in the air. Make sure your body is in one flat line, not hunching at the shoulders or dipping at the hips.
Push into your hands and sweep your right foot back, pushing your hips up to come into Downward Facing Dog with your right foot off the ground. This is called a Three-Legged Dog pose.
Extend your right leg back and up as far as you comfortably can, feeling a stretch in your right hip. Keep your hips square to the ground for now.
Bend your right knee, allowing your right hip to open up to the the right to deepen the stretch. Continue keeping your core tight while pushing into your hands to stay upright.
Straighten your right leg and turn your hips back toward the ground to come back into a Three-Legged Dog pose.
Shift your shoulders back over your wrists as you lower your hips and right leg. Come back into a high plank position with your right leg off the ground.
Brace your core as you step your right foot forward between your hands. If you can't quite step all the way there, use your hand to gently pull your foot forward.
Once you're stable with your right foot down, lift your hands off the ground, tightening your core and using the strength in your legs to come back into your starting high lunge. Straighten your torso, face your hips to the front, and sweep your arms up.
Continue flowing through the stretch on your right side for 1.5 minutes, then switch and repeat on your left side for 1.5 minutes.

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