Blend ballet, Pilates and cardio with this Barre workout

Spice up your fitness routine this season with our ballet- and Pilates-inspired workout from Catie Miller, founder of Barre Series.

Blending ballet, Pilates and cardio training, Barre is a low-impact way to get your sweat on and sculpt those muscles. This series of dynamic exercises is designed to inspire your summer movement goals, whether you are at home or travelling. In as little as 10 minutes, you’ll experience focused and effective training that will leave you feeling strong, confident and motivated. All you need is a mat, chair and optional hand weights (500g or 1kg).

Second to lunge with punch

This exercise works your quads, glutes and core.

• Stand with feet in a wide second position (A), then bend your knees into a plié (B).
• Rotate your left foot into a lunge position while reaching your left arm across your body (C). Ensure your arms are held out wide from your shoulders and reach into a punch position as you twist. Move your feet in line with your knees as you transition from a turned-out to a parallel position.
• Repeat this 8-16 times on one side, then switch to the other side.

Single squat run

This exercise targets your glutes, hamstrings and core.

• Start with your feet together, hinge forward at the hips and sit into a squat position. Reach your arms overhead, creating a long line from your shoulders.
• Extend one leg behind you (A), then pull it back in as you return to the starting position (B).
• Perform this movement 8-16 times on each side, focusing on control, breathwork, abdominal engagement and balance.

Second to arabesque

This movement engages your legs, core and shoulders.

• Stand in second position with feet wide apart and arms curved in front of you at chest height (A).
• Descend into a plié by bending your knees while maintaining a tall posture (B). Then, pivot smoothly to one side, shifting your weight onto one leg and extending the other leg behind you into an arabesque. Simultaneously, reach the arm forward in the direction you are turning and the other out from your shoulder to create a flowing line (C), then raise the back leg (D).
• Repeat this move 8-16 times on each side.

Single-leg row and triceps kickbacks

This exercise targets your back, triceps and core.

• Stand with your feet hip-width apart, hinge forward at the hips and extend one leg behind you, resting your weight lightly on the toes for balance. Hold a light hand weight in each hand, arms extended from your shoulders (A).
• Pull the weights up towards your chest, squeezing your shoulder blades together (B), then reach the arms behind in a triceps kickback position. Lower the weights with control.
• Repeat this exercise 8-16 times on each side.

Deadlift hold to advance

• Lift the back leg when performing the row (C), holding the leg up in a deadlift position while continuing the arm movements (D).

First position pliés, pulses and isolations

This exercise targets your quads, inner thighs, and glutes.

• Stand in first position with one hand on a barre or chair and the other on your hip. Heels on the ground or raised (A).
• Bend your knees 8-16 times, lowering your body while keeping heels on the ground or raised (B), maintaining an upright torso. Ensure knees are aligned with toes. Press through your heels (if lowered) to rise, using inner thighs to guide your legs together.

Arm raised to advance

• Take your free arm overhead (C) and repeat 8-16 full-range pliés with your heels lifted (D). Hold the lowest position, maintaining form and take small pulses or isolations to engage the seat muscles.

Side-leg lift with attitude

This exercise works your outer thighs, hamstrings and glutes.

• Begin in first position with one hand on the barre or chair, bending your knees to create a diamond shape. Extend your outside leg to the side and lean your forearm on the barre, laterally flexing at your waist (A).
• Raise (B) and lower your outside leg off the ground and keep your working knee pointing forward to engage your abductors.
• Hold the lifted leg, bend the raised leg into an attitude position (C) 8-16 times, then pulse the supporting leg in the attitude position using the seat muscles.

Single-leg stretch

This targets your abdominal muscles.

• Lie on your back with your knees bent toward your chest and your head and shoulders lifted off the ground.
• Place one hand at your left knee, the other at the ankle, pulling it inwards as you extend your right leg (A).
• Switch legs, pulling the left knee towards your chest while extending the right leg straight (B).
• Continue alternating, co-ordinating your breath with the movement 16-32 times.

Side plank

This exercise engages your obliques, shoulders and core

• Lie on your side with your knees stacked. Place your elbow directly beneath your shoulder, keeping your core engaged.
• Press through your forearm to lift your hips off the floor, creating a straight line from your head to your knees (A).
• Hold the position for 8-16 counts, maintaining proper form and engaging your core.

Full legs or star to advance:

• Extend the top leg (B) or both legs into a full plank (C), reaching the arm upwards to enhance balance and stability. For a greater challenge, extend the top leg into a star shape (D).
• Hold for around 8-16 counts and then repeat on the other side to ensure balanced and even work.

Photographer: Susheel Schroeder, https://www.susheelschroeder.com/