Low Impact Barre Cardio Workout Notes

Introduction

• Today's workout is a low impact barre cardio session.
• Equipment needed: mat and a stable surface like a chair or table.

Warm-Up

• Breathing Exercises:
  • Stand with feet hip-distance apart.
  • Deep breath in, arms reach up, exhale and release.
  • Repeat with side bends and wrist holds.
• Heel Lifts:
  • Alternate heel lifts while moving arms up and down.
  • Lift both heels together, arms stretch up, engage core.
  • Heel pulses while keeping core engaged.
• Chest Openers:
  • Arms out, chest open, bend knees, round forward.
  • Step side-to-side, swinging arms to relax and warm up.

Main Workout Structure

• Exercise Rounds:
  • Two rounds, each with 5 exercises focusing on different body parts.
  • Include short cardio bursts between exercises.
• Equipment Setup:
  • Use the chair for stability during exercises.

Exercise Breakdown

Round 1

1. Pliés with Heel Lifts:

   • Use chair, wide stance, toes turned out.
   • Plié down, arm reaches up, alternate heel lifts.
   • Add arm sweeps and pulses.

2. Plank and Downward Dog Series:

   • Plank to downward dog transitions.
   • Add knee taps and tricep push-ups.
   • Shoulder taps to finish.

3. Side Leg Lifts with Developpé:

   • Use chair, heels together, toes apart.
   • Left leg lifts, developpé forward and side.
   • Focus on alignment and core engagement.

4. Abdominal Series on Mat:

   • Toes together, knees apart, hands behind head.
   • Curl up and down, adding side crunches.
   • Lift legs into tabletop, lower and lift with control.

5. Lunge to Kickback Combo:

   • Use chair, left foot back, hinge forward.
   • Shift forward, kick back, return to lunge.
   • Add heel lifts and pulses.

Cardio Bursts (Between Exercises)

• Jumping Jacks Options:
  • Low impact: tap foot out, arms sweep.
  • High impact: traditional jumping jacks or jog in place.
• High Knees to Chest:
  • Pick intensity: march, jog, or high knees.

Round 2

• Repeat Exercises 1-5:
  • Switch sides for unilateral exercises.
  • Focus on familiarization and improved execution.

Cool Down and Stretch

• Standing Stretch Series:
  • Deep breaths, arms reach up, fold over chair.
  • Alternate heel to glute stretches, hip openers.
• Mat Stretch Series:
  • Downward dog with heel pedals.
  • Seated wide-leg forward fold, side bends.
• Final Breathing and Reflection:
  • Cross-legged, arms up, hands to heart.
• Closing:
  • Gratitude for participation, invite feedback and engagement.

Conclusion

• Encouragement to share and subscribe for more workouts.
• Thank participants and wish them a great day.