April 22, 2021
This Spring Fever Total Body Barre Workout can be done anywhere you have a ledge or some support for balance. You’ll need a mat, light hand weights (Suzanne is using 2 pounds) and a stopwatch or stopwatch app on your smartphone.
This post was originally live on FitFluential but I brought it back here because 1) when I was in my reverse diet the past 10 months and was not allowed to do cardio or crazy intense training– I started doing barre workouts again and remembered how much I LOVE THEM and 2) Suzanne Bowen creates KILLER WORKOUTS- I strongly recommend checking out her DVDS and online streaming. She will have you begging for mercy while you chisel your entire body!
Warm up for five minutes before beginning this routine.
Holding onto something sturdy for balance with light weight in the left hand, extend left leg forward keeping right knee soft and hips square. Take left arm straight back behind rib cage as you feel triceps contract. This is the start move.
On inhale, hinge at the hips, bend left leg and move torso to face down as you reach left leg back straight, left arm forward. Exhale and return to start move. Do this one minute.
Make it easier: Decrease range of motion, hand weight size, or duration.
Make it harder: Increase to 90 seconds and with each move pause and pulse arm and leg 10 times.
Troubleshoot: Don’t lock out the standing knee. Make sure the leg that is moving is straight. When you hinge to move the leg back behind, bend knee and then press it back.
Works: Quads, Hamstrings, Glutes, Shoulders and Triceps.
From the last rep of Up and Back above, hold that hinge. Bend elbow and face palm to the back keeping arm in line with shoulder. Bend left knee and point toes. Lift right heel. Pulse left knee and elbow up in small tiny moves for one minute.
Make it easier: Drop right heel down, drop off weight and stay more upright.
Make it harder: Hinge more parallel to the floor, dip down a little lower in right knee, and increase duration to 90 seconds.
Troubleshoot: Keep hips square, right knee soft, and core tight so you don’t move lower back at all.
Works: Glutes, Hamstrings, Calves, Rear Deltoid, Lower Back.
Holding support with right hand and weight in left arm which is down in front of hips, step out into a wide plié position and raise heels up.
Stand up keeping heels up and raise left arm to shoulder height. Move down and up slowly within this full range of motion. Repeat this for 60 seconds.
Make it easier: Keep heels down, decrease duration.
Make it harder: At the end of the 60 seconds, keep arm lifted, bend knees to lowest point, and pulse for 30 more seconds.
Troubleshoot: Make sure knees and feet are tracking by making sure not to turn feet out too much. With heels up, make sure the weight is on the big and second toes and less on the pinky toes. Keep heels below knees.
Works: Quads, Inner Thighs, Calves, and Middle Deltoids.
Turn around and repeat the first three exercises on the other side.
On mat, bring hands below shoulders and knees underneath hips. Place weight behind the front knee securing it so it doesn’t fall out. Tuck back toes under and lift knee off mat as you raise front shape of leg up. Keep core tight and pulse front leg up for 60 seconds.
Make it easier: Keep back knee down on the mat and/or do not use weight behind the knee.
Make it harder: Move front knee in a full range of motion (all the way down and all the way back up) for 30 seconds then pulse at the top for 30 seconds.
Works: Shoulders, Arms, Chest, Glutes, Hamstrings, Quads, Abs, and Lower Back.
Troubleshoot: Keep everything in the upper body lifted and engaged. Do not let neck or lower back sag. Core should be lifted so movement is not in the lower back but in the leg lifting.
Repeat on the other side.
Lie face up on mat, draw legs up keeping them as straight as possible and feel abs lift. Raise shoulder carriage and keep head in line with spine, gaze up and ahead. Inhale. On exhale, lower front leg down and back leg to chest keeping legs straight. Inhale and on exhale change legs. Repeat for one minute.
Make it easier: Lower shoulder carriage and head down to the mat. Keep knees soft or slightly bent and decrease range of motion of the legs.
Make it harder: Speed up the leg motions while maintaining control and stability through the core.
Troubleshoot: This move requires flexibility in the hamstrings (i.e. back of the legs) and it also requires strength in the abdominal muscles. If you feel strain in your neck, try pulling in the abs more. If your neck is still straining, lower head and shoulders down to the mat but stay very connected to your core. Once you build the strength, attempt to lift the upper torso and head back up. Also, try not to tuck chin to chest but instead keep head in line with spine.
Works: Abdominal Wall, and Hip Flexors. Stretches Hamstrings.
Lying face up on mat, bring knees together and feet apart keeping feet close to hips. Lift heels. Holding hand weights bring arms straight above chest with palms facing knees. Inhale.
On exhale, press hips up and lower arms down to the sides of shoulders. Inhale as you lower hips and lift arms. Repeat this move for one minute.
Make it easier: Rather than creating the mermaid shape with legs, keep legs parallel and hips distance and keep heels down.
Make it harder: At the end of the minute, keep hips up and lower and lift the arms for an additional 3o seconds.
Troubleshoot: It’s tempting to lift the lower body so high that the upper back begins to leave the mat. Avoid this by keeping upper back in contact with the mat. While it will move some, you don’t want to have the pressure on your neck. Also, when you’re lifting your heels to create the mermaid shape, make sure not to turn your ankles out too much. In barre exercises, always consider alignment.
Works: Chest, Lower Back, Inner Thighs and Glutes.
If you love this workout check out Suzanne Bowen Fitness where I offer over 200 workouts including barre, interval, mat and stretching as well as custom workout plans, fitness challenges and a food guide to help you achieve all of your goals!
My Favorite Suzanne DVDS:
- The Barre Amped Total Body Set (NEW) CLICK HERE
- Barre Amped Bootcamp CLICK HERE
- Barre Amped Cardio Fat Burn CLICK HERE
- Barre Amped Fire Extreme Sculpt CLICK HERE
- Barre Amped CLICK HERE
About Suzanne Bowen
(From her online bio) Suzanne Bowen put 16 years of heart, soul, and sweat into creating Suzanne Bowen Fitness (SBF), a compilation of all the training she received, and given, over the years. Her mission is to help you build a foundation from which you can become not perfect, but your best, every day.
“I used to be obsessed with being thin. I chased perfection. If I ate something I wasn’t supposed to, I had to run to the gym to burn off the calories.”
SBF is a simple formula that brings the form, focus, and precision Suzanne learned from the Lotte Berk Method into a balanced, full-body workout encompassing strength, cardio & flexibility.
Suzanne is the creator of BarreAmped, an internationally taught barre technique recognized as one of the best by Fitness Magazine and Natural Health Magazine
Suzanne is also the creator of numerous top-selling fitness DVDs and online streaming barre and cardio classes
Suzanne does extensive training with posture and prenatal specialists, including her friend, Julie Wiebe, PT, to stay up to date on the latest scientific data as it relates to fitness
“When I got married, I thought I had to be perfect for my husband to love me. Once I figured out he loved me for who I was, faults and all, it was a step toward freedom.”
“Your best, not perfection.”
Too many women say, “If I lose 30 pounds, I’ll wear that dress!” or “If I lose 5 pounds, I can find a boyfriend.” I used to be one of them!
SBF is for women who want to be excellent, but don’t want to get stuck on that endless treadmill chasing perfection.
“When I got pregnant with our first child, I lost the body I had worked so hard on. Having children gave me incredible freedom and that’s when I learned life really is about pursuing authenticity, not perfection.”
No matter where you are physically, the SBF method pushes each person individually. I have workouts ranging from 10 mins to over an hour, so there’s an effective workout for everyone! I want SBF to meet people where they are. It’s not always easy to get to the gym. Whether it’s on your iPhone, iPad or in your living room, I want SBF to be there to help you become your best you on your schedule and on your budget!