If you’ve ever done a barre class, you’ll be familiar with the burn the ballet- and Pilates-inspired moves induce, working the deeper muscles of the body and providing a challenge that no regular gym workout can.
Barrecore’s new barreSCULPT class takes this concept up a notch by introducing resistance focused moves using a simple band. `
It’s the perfect way to fast track your results by adding intensity while still focusing on lengthening those muscles, working on technique and improving posture.
To get the full benefits, remember to focus on slow, controlled movements with each exercise and concentrate on the muscle groups targeted in each move.
HOW TO DO IT
Work through the circuit three times, taking 10 to 30 seconds’ rest between each position depending on your level.
Aim to eventually work through the entire circuit without rest as your cardio fitness improves over the weeks.
KIT YOU’LL NEED
* Resistance band
Area trained: TRICEPS
* Stand with feet hip-width apart with knees slightly bent and chest open.
* Hold the band in the right hand behind your head, keeping the arm at head height. Take the bottom of the band with your other hand at the middle back.
* Keeping the elbow in, extend the top arm to the ceiling.
* Perform 10 reps.
* Do the same for the bottom arm for 10 reps.
* Switch sides and repeat.
SAFETY TIP: Keep your shoulders down and your neck long throughout
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE, BICEPS
* Take the band in both hands and take a large step forward. Lift up the front foot and place the middle of the band underneath, Creating added tension in the band.
* Bend both knees to 90 degrees, lowering the back knee until it is almost on the floor.
* Keeping your elbows close to your sides, curl the ends of each band up to your shoulders.
* Lower the band and repeat the bicep curl as you pulse in the bottom of the lunge for the allotted reps.
* Return to standing then repeat on the opposite side.
Remember to keep the hips square throughout
Areas trained: GLUTES, QUADS, HAMSTRINGS, CALVES, CORE
n Start with heels together, toes apart and a taut resistance band tied around belly of the thighs.
* Bend the knees over the toes and place hands on hips.
* Hover your heels an inch off the floor and turn the knees out, holding for 30 seconds.
* Bring arms to fifth position then lift them straight above the head in a V-position.
* Tuck the hips forward slowly then release, then tuck again for 30 seconds.
SAFETY TIP: Keep a good posture with a neutral spine, chest open and shoulders relaxed
PRESS-UP WITH BAND
Areas trained: CHEST, TRICEPS, CORE, UPPER BACK, SIDES, SHOULDERS
* Holding the band with both hands, adopt a high plank position with hands wider than shoulder width.
* Bend your arms to lower your chest towards the floor, keeping your body in a straight line and elbows tracking behind you.
* Push back up to the start and as you do so, rotate at the torso to reach one arm straight up to the ceiling, pulling the band with you and following your hand with your eyes.
* Lower your hand back to the start and repeat, alternating which hand you reach with for each rep.
Areas trained: GLUTES, HAMSTRINGS, CORE, BACK
* Place your hands on a wall with arms outstretched and wider than shoulder width.
* Walk your feet back, bring heels together and toes two inches apart. Bend your knees.
* Extend left leg long behind you and externally rotate the hip until your big toe touches the floor.
* Lift left leg up for two counts no higher than the hip.
* Keep your leg in this position as you draw tiny circles with your big toe. Do this for 60 seconds on each leg.
SAFETY TIP: Focus on the length rather than height of the leg as this will elongate and create leaner muscles.
© Irish Examiner Ltd. All rights reserved