Physical Kitchness

Where Food & Fitness Meet Mom Life

  • Home
  • About
    • Work with Me
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Desserts
    • Appetizers
    • Sides
    • Snacks
    • Whole30
  • Workouts
  • Meal Planning
  • Wellness
  • Meal Planner
  • Instantly Paleo
  • Fitness Blueprint
Meal Planner Fitness Blueprint Instantly Paleo
You are here: Home / Physical Kitchness / 10 Minute Express Barre Workout

10 Minute Express Barre Workout

30 Mar

If you think you can’t fire up muscles and get an intense butt and leg workout in 10 minutes you are sadly mistaken. It’s no secret that I love barre workouts, and I love ’em even more when I can bust out a 10 minute express barre workout at home, or in the studio!

Pin It!

The best barre workout you can do at home, in only 10 minutes! Guaranteed to make you shake and tone your lower body like crazy.

I’ve been known to bust out a barre move or two when I’m cooking in the kitchen, doing laundry, or bruising my teeth. My husband finds it hilarious and mocks me “and pulse pulse pulse”. Yet secretly I think he is scared to death of coming to one of my barre classes, because deep down inside he knows he would be dying.

I give mad props to guys that come to barre. It’s not easy walking in to a studio full of women and doing a workout that is so insanely different from the traditional ‘man’ thing. Especially when a first-time dude walks in and starts shaking uncontrollably, wondering how the hell he’s going to get through the next 50 minute of class, and looking around to see all the barre-experienced ladies gracefully executing each move and controlling the quivers.

But if you’re like the guys, and scared to death of the barre ‘experience’, OR if you’re a barre junky and just can’t get enough, this 10 minute express barre workout is for both sides of the spectrum! And will give your lower body some serious work.

Grab a sturdy chair and use the back as your barre, the edge of the counter will do, a table, or a bar at our local studio – like mine at Fortis & YOGALUX in North San Diego.

10 Minute Express Barre Workout

Curtsy Lunge to Side Knee Raise

10 minute express barre workout you can do at home! Curtsy lunge to knee raise

Start an arm’s distance away from the barre, counter edge, or back of a sturdy chair. Stand parallel to your ‘barre’, then step your right foot behind your left, bending your supporting leg (your left) and keeping a 90 degree bend in both knees – executing a curtsy lunge. Next, lift your right knee up towards your right elbow and extend your left leg. Place that leg back down into the curtsy lunge and repeat for 30 seconds.

Transition

10 minute express barre workout you can do at home! Curtsy lunge to knee raise transition

To transition to the next move, keep your right leg lifted and shift your standing foot to face the side of the room (not facing the the bar like it was), and position your right leg so your knee is directly in front of your right hip and your thigh is parallel to the ground, knee bent in a 90 degree angle. Place your right hand on your hip while your left hand maintains stability on the bar. Keep your hips facing forward and get ready for the next move.

Side Arabesque Lifts

10 minute express barre workout you can do at home! Side arabesque leg lifts

Once you’ve transitioned your body to the side, keep your hips squared to the front as you lift your knee a few inches higher than the original position, then drop it slightly. Execute this pulse up of the knee for 30 seconds, keeping the up-and-down pulses as high as you can without arching your lower back.

Side Leg Raises

10 minute express barre workout you can do at home! Side leg lifts

Extend your raised leg and gently tap the ground with your toe. Next, lift your leg up to your highest position, keeping your knee extended, foot pointed. Drop the leg back to tap the ground and lift again. Do this for 30 seconds.

Transition

10 minute express barre workout you can do at home! Transition to hamstring/glute work

Transition back to parallel at the barre by shifting your body towards the bar, left toe facing the bar and hips parallel, all while keeping your right leg off the ground. Once your foot, shoulders, and hips are parallel to the bar, bend your right knee and think of bringing your heel in towards your seat. Do not arch your lower back to stick your booty out – keep your hips tucked under.

Hamstring Curl Glute Lifts

10 minute express barre workout you can do at home! Hamstring curls/glute lifts

Keep your right knee behind your left knee the entire time and try to maintain the bend in your knee as if you are attempting to get your heel as close to your seat as possible. Next, lift the knee up slightly, then back down. Continue to pulse up and down for 30 seconds.

Leg Extensions

10 minute express barre workout you can do at home! Gluten extensions

Roll uour left foot up to relevé (heel lifted, weight on the ball of your foot) and bring your right leg in slightly, so that it’s at a 45 degree angle behind your body. Bend your knee slightly, then keep it stationary as you extend it fully, squeezing the right side of your seat as you extend. Bend it slightly again and repeat this for 30 seconds.

Wide Second Plié Pulses

10 minute express barre workout you can do at home! Wide second pulses

Step your right foot out wide and bring both feet to releve (heels lifted, weight on the balls of your feet). Your hips should be directly under your shoulders and grip lightly on the bar. Bend into a deep plie, knees facing outward. Lift your body up slightly, then back down, all while staying on the balls of you feet. Do this for 30 seconds.

First Position Hip Tucks

10 minute express barre workout you can do at home! Second position tucks

Step your feet together into a first position, heels together and toes apart, all while remaining in relevé (on the balls of your feet). Bend your knees into a relevé and press them outwards. Hips should still be positioned directly under your shoulders. Next, roll your hips forward – towards your ribcage, executing a ‘tuck’, then roll back to the original position. Continue to tuck forward for 30 seconds.

Lunging Pulses

10 minute express barre workout you can do at home! Front lunge pulses

Step your right foot behind your left and bend both knees into 90 degree angles, executing a forward lunge position. Lift your body up slightly, still keeping a slight bend in both legs, then lower back down. Repeat this up and down motion for 30 seconds.

Parallel Pulses

10 minute express barre routine you can do at home! Working your butt, thighs, and calves

To finish, bring both feet together, legs hip-distance apart. Maintaining a light grip on the bar, roll up to relevé (heels lifted, weight on balls of your feet), bend your knees to sink down to your lowest challenge position, and either hold that position or pulse up a few inches, then down a few inches. Complete the static hold, pulses, or combination of both for one full minute.

Repeat the same exact sequence with your other leg, completing a total body, 10 minute express barre workout.

WOAH, were you shaking? If not, I challenge you to sink down lower, lift your heels higher, extend your leg straighter, or lift it leg higher. This circuit should burn in all the right places! And be sure to keep this mantra that I always say during the barre classes I teach, “Shaking is good! Shaking means change!”

So embrace that shake at home, in the gym, or at the studio.

Love barre workouts? Try these barre-inspired posts: barre booty home workout, kettle bell barre combo workout, lower body barre plyo fusion, and transform your arms in 6 moves.

And don’t forget to follow me in Instagram for lots of barre workout videos you won’t see on the blog!

Chrissa
Pin5.3K
Share143
Tweet
Yum
5.4K Shares

DE-STRESS YOUR BUSY LIFESTYLE!

You have Successfully Subscribed!

6 Comments Filed Under: Physical Kitchness, Workouts Tagged With: barre, booty[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

« Raspberrry Protein Frappuccino
Paleo Toasted Coconut Coffee Bread »

Comments

  1. Karlie says

    March 30, 2017 at 4:50 am

    Chrissa! I’ve been looking for a way to workout just that part of my legs. I’m definitely not a barre girl so I know I’ll be shaking. Can’t wait to try 🙂 xx

    Reply
    • Chrissa says

      April 1, 2017 at 2:26 pm

      PERFECT!!!! This is a great starter workout to bust out at home! Enjoy that shake girlfriend!

      Reply
  2. Ellie | Hungry by Nature says

    March 30, 2017 at 7:50 am

    Ahh I can’t wait to try this! How easy would this be to do at night while catching up on Netflix instead of sitting on my bum?!

    Reply
    • Chrissa says

      April 1, 2017 at 2:20 pm

      I like your style girl, I like your style 😉

      Reply
  3. Emily says

    March 31, 2017 at 7:01 am

    Pinning this cause it looks so hard; I think I’m going to be dying. O_O I would be intimidated like the guys too at a Barre workout, because I am not a tough cookie.

    Reply
    • Chrissa says

      April 1, 2017 at 2:10 pm

      Thanks so much girlfriend! The good thing about barre is that you can push yourself for an intense workout, or take it as easy as you need to! xo

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Oh, hi there!

Hey busy moms! Feeling a 'lil overwhelmed sometimes? I hear ya. But don't worry - I've got lots of healthy (EASY) recipes and at-home workouts to simplify your life and keep you on track. All with a little mom humor mixed in. Interested to know more? Click here >> Read More…


Get it!

Categories

Archives

Socialize

  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
Physical Kitchness Privacy Policy

Categories

© 2021 Physical Kitchness