Who ever thought you can get a barre workout in the comfort of your own home, without a ballet bar?! This no bar barre workout is a thigh, booty, and core blaster – great for beginners or experienced barre enthusiasts. No equipment required!
Once again, I’m posting a barre workout. Shocker, I know. I just can’t help but throw them out at you guys, because if you’ve tried barre, you KNOW these workouts work! But no need for a fancy studio or specialized equipment with this no bar barre workout. Get all the basics right here – without the ballet bar. Follow the instructions below and note the beginner and advanced suggestions at the end of each exercise.
Having a hard time following? Scroll all the way to the bottom of this post for a video demonstration to see the sequences in action!
No Bar Barre Workout
2-Count Stationary Lunge Pulses
Start with your right foot in front of your left, legs split (left heel off the ground), hands at your hips and knees slightly bent. Next, bend your knees bringing your body 1-2 inches lower (this is count 1), then lower another 1-2 inches, so your left knee is hovering as close to the ground as possible and right knee directly above your right ankle (this is count 2). Take another two counts to bring your body back up, pausing for a half second at every stopping point. Beginners: do this for 12 repetitions. Advanced: do this for 20 repetitions.
Lower your body down in the same lunge position, as low as possible. Next, lift your body slightly, using the power of your legs to lift, but still keep the lunge position (knees bent). This pulse upwards should be extremely small and controlled. Then bend back into the lowest lunge you can. Beginners: do this continued lifted pulse 12 repetitions. Advanced: do this for 20 repetitions.
Lunge to Releve
Staying in the deep low lunge, lift your right heel off the ground, then gently lower it. Continue the right heel lift all while keeping the static hold in the lunge position (upper and lower body should not move). Beginners: do this for 12 repetitions. Advanced: do this for 20 repetitions.
Curtsy Lunge Pulses
Start with your left foot in front, right foot behind and across your body. Bend your knees to execute a curtsy lunge, right heel off the ground. Next, using the power of your legs, lift your body up slightly, then lower your body to return to the low curtsy lunge position. Beginners: continue these pulses for 12 repetitions. Advanced: do this for 20 repetitions.
Curtsy Lunge Lifts
Remain in the low curtsy lunge (right knee hovering above the ground, right heel lifted), then straighten your legs to standing as you simultaneously swing your right leg out to the side, squeezing your booty as your leg lifts off the ground. Swing your leg back behind and across your body into the original curtsy lunge position, then repeat the lift. Beginners: continue these pulses for 12 repetitions with option to tap your right foot to the side instead of lifting it off the ground. Advanced: do this for 20 repetitions.
Wide Second Pulses
Walk your feet out wide to your sides, and bend your knees, executing a low sumo squat or wide second position. Bring your hands to your chest into prayer position. Next, using the power of your legs, lift your body up slightly – small yet controlled, then lower your knees back down into the deep sumo squat. Beginners: continue these upward lifts for 12 repetitions. Advanced: do this for 20 repetitions.
Wide Second Alternating Heel Lifts
Remain in the low sumo/wide second squat position with your hands in prayer in front of your chest. Lift your right heel off the ground, then keeping the static squat position, lower your right heel and switch to lift your left heel. Continue to alternate heels while staying low in the squat. Beginners: alternate heel lifts for 12 repetitions. Advanced: do this for 20 repetitions.
Static Hold Wide Second
Lift BOTH heels off the ground and use your core to stabilize your body and keep your balance. Stay low in the squat as you hold this static hold for 12-15 seconds if you’re a beginner or 20-30 seconds if you’re advanced.
Start on all fours with your hands directly under your shoulders and toes curled under. Lift your left leg off the ground and extend your knee, pointing your toe and focusing on lengthening your leg behind your body. Next, lower your leg so your left toe taps the ground, them immediately swing the leg upwards, squeezing your thigh and the left part of your booty with the lift. Beginners: do this for 12 repetitions. Advanced: do this for 20 repetitions.
After the last lift in the previous exercise, bend your left knee and bring it down (directly under your hip). Flex your foot and then press your heel up towards the ceiling, keeping your left knee bent at a 90 degree angle (or as close to your booty as possible). Swing your left knee back down and repeat the swing and lift. Beginners: do this for 12 repetitions. Advanced: do this for 20 repetitions.
Keep your left knee bent and place it slightly behind your right knee. Bring your left heel as close to your booty as possible, then lift your left knee out to your left side, still keeping it slightly behind your right knee. Lower your left leg back to the starting point and repeat the lift 12 repetitions for beginners, 20 repetitions for advanced.
Arms & Core
Start in a plank position with you hands directly under your shoulders, body parallel to the ground. Bend your elbows slightly and hover there for just a second. Lower your chest closer to the ground (lowering just a few inches), then extend your elbows slightly to bring your body upwards. Your elbows should be bent the entire time, simply bringing your body down a few inches, then back up (small pulses). Beginners: do this for 12 repetitions. Advanced: do this for 20 repetitions.
Side Plank Hip Lifts
Start in a side plank, left palm directly under your left shoulder and feet stacked one over the other. To modify, you could also stagger your feet (one foot in front of the other) OR drop your bottom leg with a 90 degree bend in your knee for more stability. Once you’ve in the side plank, lift your right hip up just a few inches, then lower it back down to the original position. Do these small pulses up with your hip. Beginners: do this for 12 repetitions. Advanced: do this for 20 repetitions.
Thread the Needle
Start once again in the side plank position, with your left palm planted directly beneath your left shoulder, and right arm overhead. Feet can be stacked, staggered, or bottom leg resting on the ground (bent at a 90 degree angle). Start bringing your right arm down and reach under your left shoulder “threading the needle”, keeping your hips lifted and side plank position the entire time. Your right shoulder will shift slightly towards the ground as you reach. Once you’ve reached through the ‘opening’ under your left shoulder, shift your upper body to the original position as you bring your right arm back overhead. Beginners: do this for 6 repetitions. Advanced: do this for 12 repetitions.
Repeat this entire sequence 4-6 times though, alternating the the ‘working’ leg (one you started with at the beginning) for reach round.
See the video below of a full demonstration of this no bar barre workout!
Add this routine to the barre workouts on Physical Kitchness like: 20 Minute Home Cardio Barre Workout, Sculpted Barre Arm Workout, Advanced Sculpted Arm Barre Workout, 10 Minute Express Barre Workout, Kettlebell Barre Combo Workout, Say See Ya to Saddlebags, Barre Booty Home Workout.