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The High-Intensity Barre Routine to Tone and Tighten at Home

There's a new barre workout that pairs the sculpting power of small, focused reps with the calorie burn of bigger movements and sweaty Plyometrics. This pumped-up version of the classic ballet-inspired routine is called FlyBarre Sport, the latest signature twist on barre from Flywheel Sports, a nationwide indoor cycling and barre studio. This high-intensity version of barre firms and lifts all the right spots while melting fat as you rep. (Get extra credit by adding these resistant-band barre moves.)

How it works: Do each move in order, for the reps and sets indicated. Aim to do the routine for three days a week on alternate days for four to six weeks.

Total Time: up to 15 minutes

You will need: Free weights

1. Diagonal Knee Pull

A.

Stand with feet hip-width apart and hold a weight in each hand with arms by sides. Extend arms overhead with palms facing each other, then lean torso toward right, bending right knee (hips and right toes turn slightly toward right) and extending left leg out to side, rising onto left tiptoes to start.

B.

Quickly pull bent arms down and bent left leg up between elbows at waist height. Return to start. Do 32 fast reps. Switch sides; repeat.

Sets:

2

Reps:

32

2. Barre Abs

A.

Lie faceup on the floor facing barre with feet slightly wider than hip-width apart and toes hooked under barre with feet flexed, heels pressing into the wall (or feet flat on a wall), knees slightly bent; hold a weight in each hand with arms by sides, palms facing down. Bend arms 90 degrees, rotating forearms up so palms face barre. Curl head, neck, and shoulders and hover arms off the floor to start.

B.

Sit up, extending arms forward and up toward barre. Return to start. Do 16 reps. Then hold the top of the sit-up and pulse three inches higher and lower 16 times.

Sets:

2

Reps:

28

3. Skater

A.

Stand with feet wide and hold a weight in each hand with arms by sides. Jump right foot to the right, bending your right leg and crossing left leg behind right, with left leg straight and heel lifted, as you pull right weight to right ribs, palm facing inward and elbow pointing back, and reach left arm across body toward right with the palm facing down. Switch sides; repeat. Do 16 fast reps.

Sets:

3

Reps:

16

4. Plank Arm Pulse

A.

Start on the floor in plank on your palms with a weight in right hand. Extend right arm forward at a low diagonal (wrist below shoulder). With palm facing left. Pulse arm three inches higher and lower. Do 32 reps. Switch sides; repeat.

Sets:

2

Reps:

32

5. Squat Jump

A.

Stand with feet slightly wider than hip-width apart and hold a weight in each hand with arms by sides. Do a half-squat, curling weights to chest with elbows pointing down and palms facing each other.

B.

Jump as high as you can, pulling elbows back and up. Return to start. Do 32 fast reps.

Sets:

4

Reps:

32

6. Reverse Chair

A.

Stand with back to barre (or up against a wall), with feet together, a weight in each hand, and arms by sides. Walk feet forward until barre rests on middle of back; bend legs 90 degrees and raise arms to shoulder height and slightly in front of body with soft elbows and palms facing up. Pulse arms three inches higher and lower. Do 32 reps. Return to start and lift, then lower heels. Do 32 reps.

Sets:

2

Reps:

64

7. Reverse Lunge

A.

Stand with feet together and hold a weight in each hand with arms by sides. Raise bent arms to shoulder height with palms facing down and shift weight to right leg to start.

B.

Step left leg back and bend legs 90 degrees as you extend arms forward at shoulder height. Return to start. Switch sides; repeat. Do 16 reps on each side.

Sets:

3

Reps:

16

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