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Allison Williams’ Core Fusion Barre Workout

Core Fusion Barre is a heart-pumping, soul-seeking, energy-inducing fitness program by Exhale Mind Body Spa that focuses on core strength for the ultimate total-body workout and will keep you burning calories long after the workout is over.

Lauren Weisman, mind body manager at Exhale Santa Monica, gave us some of Allison Williams’ favorite exercises from the class that can be done at home or in the gym. The entire circuit will help give you sculpted legs, toned arms, a never-saggy butt, and a sleek midsection. 

Click here for more on Williams' favorite workout class.

How it works: Warm up by holding a forearm plank for 2 minutes. Then do each exercise in order for 10 reps of full range followed by 20 reps of one-inch pulses.

Total Time: up to 30 minutes

You will need: Chair, Free weights

1. Fold Over

A.

Stand with right side next to a barre or the back of a chair. Keeping right knee softly bent, lift left leg behind you, engaging abdominals deeply to support back. Hinge upper body forward from hips so upper body is parallel with the floor. Lift leg up to hip height and lower back to the floor slowly. After last slow rep, pause at hip height and pulse up and down one inch.

B.

Bend left knee and point toes to ceiling. Pulse here up and down one inch. Switch legs to complete set.

Sets:

1

Reps:

10 slow, 20 extended-leg pulses, 20 bent-leg pulses

2. Water Ski

A.

Stand with right side next to a barre or the back of a chair, heels together and toes apart about 5 inches. Press heels together firmly, rise up on balls of feet, and deeply engage abdominals.

B.

Hinge backward from hips, lengthening front of body as you bend knees deeply. Continue to track knees over toes as you lower and lift slowly. After last slow rep, pause at the bottom of the position and pulse up and down one inch.

Sets:

1

Reps:

10 slow, 20 pulses

3. Rhomboid Row

A.

Stand with feet hip-width apart and parallel, holding dumbbells. Softly bend knees and and hinge forward from hips, extending weight toward balls of feet. Softly bend elbows so arms form a diamond shape.

B.

On an exhale, lift arms out to side until about parallel with the floor, bringing shoulder blades together. Slowly lower arms to starting position. After last slow rep, keep arms lifted and pulse up and down one inch.

Sets:

1

Reps:

10 slow, 20 pulses

4. Triceps Dip

A.

Sit with knees bent and feet flexed, toes pointing toward ceiling. Place hands behind you, thumbs pointing toward hips and fingers facing forward.

B.

Flatten hands and press to palms, engage abdominals, and simultaneously lift hips and fully extend arms.

C.

Shift weight back toward wrist joints as you softly bend elbows and slowly lower butt toward the floor (but do not touch it). Lift hips and extend arms back up, being careful not to lock elbows. After last slow rep, keep hips lifted and pulse up and down one inch.

Sets:

1

Reps:

10 slow, 20 pulses

5. Prone Work

A.

Lie facedown a mat with forehead resting on hands, elbows wide.

B.

Engage core and simultaneously lift upper and lower body, keeping quadriceps firm and legs long. (The intention here is not to bring body high off the ground but to extend legs as long as possible behind you and lengthen crown of head as long as possible ahead of you.) Slowly lower to starting position. After last slow rep, keep upper and lower body lifted, and pulse up and down one inch.

Sets:

1

Reps:

10 slow, 20 pulses