This workout at home is a fun and easy way to participate in a strength-based sweat session – no matter how busy you are.
Alicia Archer, dancer and Equinox fitness trainer in New York City, has created this workout specifically for this season. "They're drawn in so many different directions during the holidays," she says. "Barre will not add more stress to your life." The ballet inspired movements focus on small movements and high repetitions to aid shaping and strengthening.
Start on all fours with your right leg raised and outstretched behind you. Stand your toes and bend your elbows, lower your chest to the floor and raise your right leg even higher. Press up and repeat, maintaining a straight line from shoulder to heel.
Side Plank with Dip & Leg Lift
Lie on your left side with your legs stacked. Bend your left leg, lean on your left forearm and lift your right arm slowly and in a controlled manner. Pull in your abdominal muscles and lift your hips. Then lift your left knee towards the chest. Hold for 2 seconds, then lower again and repeat.
Plié with raised forearm
Stand with your feet about 3 feet apart. Hold your palms 3 lb in front of your thighs. Dumbbell in each hand. Bend your knees, push your hips back and lower them while raising your arms to shoulder height. Bend your arms and pull the weights back as you climb on tiptoe. Lower your back and repeat the process while keeping your abdominal muscles in motion.
Plié with high-heeled biceps curl
Stand with your heels together and feet out, knees slightly bent. With a three pound weight in each hand, raise your arms to your sides, palms up. Keep your back flat, step on your tiptoes and pull your elbows into your sides. Bring your arms back to your side, bend your elbows and loosen the weights at your shoulders. Bring your arms back to your sides and repeat the sequence.
Triceps Lift & Extension
Stand hip-width apart with your feet. Hold each hand with your palms forward, hinge on your hips, and lower your torso slightly, so your arms naturally fall forward. Raise your arms and bend your elbows, with the weights moving in the direction of the shoulders. Extend your arms again, then lower them and repeat the process. Make sure you bend the abdominal muscles.
Curtsy lunge with front leg extension
Place your feet hip-width apart and your arms at the sides with a 3 lb. Weight in each hand. Take a big step back with your left foot and cross it behind your right. Bend your knees, lower your hips and upper body and stretch your right arm diagonally backwards and upwards. Bring your left elbow to your right knee and loosen the weight towards the shoulder. Apply weight to your right foot and balance your right foot as you step up your left leg and extend your arms palm down. Maintain this position, bend your left knee and bring your left foot to your right thigh. Lower your left leg, step back to the starting position and repeat.