Tuesday, July 28, 2020

Barre and Yoga Combo Workout

July 28, 2020 Pratik Bandagale

This barre and yoga combo workout combines yoga poses with barre strengthening exercises for an awesome at-home total body workout. All you need is a mat.

Hi friends! I’ve got an all-new workout for ya today! This one combines two of my favorite workout loves: barre and yoga. I notice a huge difference in my strength when I implement both of these workouts into my regular routine. Yoga helps immensely with core strength and stability (especially from all of the balance work) and barre helps to strengthen the often neglected muscles in my outer thighs and glutes. Notes: pretty much ALL of us have lazy (weak) bums. Glute strength can help to protect our knees and prevent lower back pain, so it’s important to train your glutes for function and performance in the long haul.

Wearing lululemon tank // Zella leggings

Here’s what the workout looks like:

Barre and Yoga Combo Workout

Form cues and tips:

Downdog to plank to low push-up, to upward-facing down, back to downward facing down: Make sure to keep your elbows close to your body and in line with your torso for the chatarunga (low push-up). If upward-facing down is too much, try cobra or baby cobra instead. Think about creating length in your spine instead of crunching into your low back.

Crescent lunge to Warrior 3: Watch your front knee in your lunge and make sure it’s stacked over your front ankle.

Eagle to half moon: Come into eagle pose with your right arm under and right leg over your left.. Keeping your spine as straight as possible, bend down into an eagle squat and exhale to press up. On the way up, extend your right leg behind you and lower your left arm to the floor under your shoulder. Come up with control to repeat. Complete all reps on one side before switching to the opposite side.

Goddess squat to side leg lift: For this squat variation, you’ll take a SUPER wide stance and turn your toes out. As you sink down, keep your chest lifted and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes but not past your toes. As you rise from your squat, use your glutes and outer thighs to lift your leg out and to the side. Lower down with control. Complete all reps on one side before switching to the opposite side.

Push-up to side plank and leg tap: Knees or toes, with hips in line with your spine and core tight. Keep your elbows close to your body as you lower down, and avoid letting them go above your torso. Exhale to rise. Rotate to a side plank (modify: keep your bottom knee on the ground). From here, either complete hip lifts or extend your top leg and exhale to bring it up and tap with your top hand. Complete all reps on one side before switching to the opposite side.

Single-leg hip raise: Start on your back with legs bent and feet flat on the floor. Lift one leg off the floor, and press your heel towards the ceiling. Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor and hips parallel to the floor. Lower down towards the floor (don’t touch it!) and exhale to rise back up. Continue for 10 reps, then switch legs.

Hip raise with leg lower and lift: Keep your hips high and lift one leg off the floor. Press it up towards the ceiling, and then using your core, lower it down towards the floor. Exhale to lift back up and repeat.

Savasana: Final resting pose! Stay here for at least 3-5 minutes and breathe. You deserve a stretchy reward after all the hard work!

So tell me, friends: what types of workouts are you gravitating towards right now?

Gina

Wearing lululemon tank // Zella leggings

Photos: Kristi Harris

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