Welcome to the third installment of our six-part barre and rebounder workout series! Today, we're turning up the intensity with longer workout times and new strengthening moves for your legs. Get ready for some pulses and a good leg burn. We'll also be introducing more ballet terms, just like in the previous videos. Grab your rebounder, your water, and let's get started!
Key Takeaways
- This is a 20-minute, all-levels workout combining barre and rebounding.
- Expect increased intensity with leg strengthening and pulses.
- New ballet terms and movements are introduced.
- Focus on controlled movements, core engagement, and proper form.
- Listen to your body and modify as needed.
Warming Up and Getting Started
We begin by getting our bodies moving with some first position sautay jumps, adding port de bras (arm movements) that flow through fifth, second, and back to first. Remember to land softly, keep a smile on your face, and lift your energy. The goal is to leave feeling worked out, both mentally and physically. We'll then switch the arm direction and move into second position sautay jumps, focusing on landing with soft knees and a proud chest. We'll also review fourth and fifth positions, ensuring our inner thighs are tight as we bounce.
Introducing New Moves and Strengthening
Now, we're ready to spice things up. We'll move into pliés in second position, bending the knees wide and then stretching up. This is where we add pulses, bending low and then pulsing up and down. We'll hold it low, pressing knees back and then dropping even lower. After that, we'll jump open and close from first to second, keeping the movement going and landing softly. Remember, this is your workout, so challenge yourself but also know when to take a break.
Next, we advance to a new move: the "asap." This involves bending the knees, jumping open to second, and then closing with the opposite leg in front. We'll smooth this out, picking up the pace. For the next level up, we'll freeze in fifth position with the right leg in front and jump open to second on the balls of our feet, then close with the left leg in front. This is a "rev" position, focusing on straight knees and pulling up through the core.
Squats and Calf Work
We'll transition into squats in second position, with arms up and chest lifted. Inhale plié, exhale stretch up. The key here is to get lower, sinking hips to knee level and pulling up through the leg muscles. This helps recover the heart rate a bit while still burning energy. At the bottom of the squat, we'll add a "rev" – lifting and lowering the heels, going into a forced arch to stretch the feet. You can also try lifting both heels at once if your balance allows.
Kicks and Balance Challenges
Back to first position, we'll do a "tandu" – stretching the foot out and pointing the toes, meeting back in first. This will progress into a "botma kick," where you kick one leg forward in first position. If you're ready to jump, you can jump in first and then kick. We'll focus on keeping the stomach in, knees straight, and toes pointed, lifting the spine. Following this, we'll move into a balance challenge, lifting heels up and down to work the calves. We'll hold the heels up and move halfway down and all the way up, squeezing the inner thighs together. Finally, we'll hold the heels up, squeezing the calves.
Coupe and Pliés
We'll then move into "coupes," where the toe points to the ankle. We'll jump from first to coupe, adding arms to first position to increase the intensity. We'll find our rhythm and pick up the pace, intentionally bouncing down into the rebounder. After this, we'll revisit "pliés" in first position, right and left. If you're ready, we'll add a jump, performing a first position plié with a jump. Remember to keep the knee turned out. We'll push through this section, aiming for 20 seconds of intensity.
Glute Strength and Arabesque
Now, it's time for "arabesque." This is a strengthening move without jumping. We'll have one foot pointed to the right and the other toes pointed behind us, arms in a lounge position. We'll focus on squeezing the glute to lift the leg up, then tapping it down. This strengthens the glute and the standing leg. You can also hold the leg up and pulse for an extra challenge. We'll then transition to the other side, standing on one leg and lifting the other, squeezing the glute to lift. We'll hold and pulse here, challenging our balance.
Final Push and Cool Down
We'll return to center, finding fifth position. We'll do a "jump open rev close" sequence, starting with the right leg in front, then the left. This is a chance to push your aerobic system and let out any frustration. We'll finish with a series of "botma kicks" to the front, side, and back, squeezing the glute to lift the leg. Remember, you can modify with tandus if needed. After the final push, we'll step and tap it out, letting our heart rate slow down. We'll finish with a quad stretch, holding each leg for a good stretch. Remember to hydrate and subscribe for the full program!
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