I’m back with one of my top-requested training styles – barre sculpt, a la Betty! If you joined me for the last sculpt in this series, your feedback and requests really inspired me to make a follow up for you. So thanks so much for reading my blog, doing my workouts, trying my recipes, and being awesome!
I love barre workouts (here’s a link to ALL the barre workouts on the blog) and always incorporate my own spin on things to help align our bodies straight and strong, improve posture, and increase strength.
My background in kinesiology and body alignment therapy (structural integration) informs all of the workouts I create, and I hear from readers constantly about the improvement in their posture from doing my workouts, which makes my day!
In case you want to learn more about posture and alignment, here are just a few of resources I recommend you check out:
- Building a Balanced Physique and Protecting Your Joints
- From the Ground Up: How Your Feet Can Aid Your Alignment
- How to Activate Your Booty and Abs so You can Define them in Half the Time
- Posterior Chain Activation Workout
Just like the first barre workout in this series, today’s workout is low-impact and high strength and sculpt. You’ll get a lot of focused work for your legs, calves, glutes and core today, so get ready!
Grab your water bottle, find a chair to use for balance, take a nice, deep breath, and let’s get to it!!
Great work with today’s workout! Now you need a plan to put workouts like this together in a complete sequence that will strengthen your entire body! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!
Betty Barre Sculpt II
Click to expand and see all workout moves.Warm Up Sequence
- Sun Salutations
- Down Dog
- Push Ups
- Down Dog
First Sequence
- Squat to Lunge Combo
- Standing Calf Raises
- Second Position Squat with Alternating Calf Raise
- Plie Pulses
Second Sequence – Right Leg
- Plie Pulses
- Leg Lifts
- Leg Pulses
- Lean on to the chair, leg lift, back to stand
- Chair Forward Fold Leg Lift
- Chair Forward Fold Pulses
- Chair Forward Fold Fire Hydrants
- Chair Forward Fold Fire Hydrants Pulse
Third Sequence – Left Leg
- Plie Pulses
- Leg Lifts
- Leg Pulses
- Lean on to the chair, leg lift, back to stand
- Chair Forward Fold Leg Lift
- Chair Forward Fold Pulses
- Chair Forward Fold Fire Hydrants
- Chair Forward Fold Fire Hydrants Pulse
Fourth Sequence
- Sun Salutations
- Down Dog
- Push Ups
- Down Dog
Fifth Sequence
- Squat to Kick Combo
- Shallow Curtsy Lunge (Right)
- Shallow Curtsy Lunge to Toe Lift (Right)
- Chair Forward Fold with Leg Sweep (Right)
- Shallow Curtsy Lunge (Left)
- Shallow Curtsy Lunge to Toe Lift (Left)
- Chair Forward Fold with Leg Sweep (Left)
Sixth Sequence
- Sun Salutations
- Down Dog
- Push Ups
- Down Dog
Seventh Sequence
- Superwoman’s
- Glute Bridge
- Glute Bridge with Overhead Reach
- Glute Bridge Pulses
- Single Leg Glute Bridge (Right)
- Single Leg Glute Bridge (Left)
- Full Body Roll-Ups
- Flutter Kicks
- Side Plank Toe Taps (Right)
- Side Plank Toe to Knee (Right)
- Side Plank Toe Taps (Left)
- Side Plank Toe to Knee (Left)
Stretch Sequence
- Forward Fold
- Chaturanga
- Down Dog
Check in below and let me know how you did with this workout!
The mission of the Betty Rocker brand is to empower you with tools to rock your life as the best version of you, so you can be a role model to the people around you. The choices you make daily – about what to eat, whether or not to do your workout, and even the way you think – are all a part of what makes you so POWERFUL!
So keep showing up and being awesome, and here is your INVITATION to ROCK YOUR BODY and YOUR LIFE with me inside of my fabulous online gym – the one you don’t even have to leave your house for to reap the benefits from!
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