Denise Burchard #01

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Portland studio owner, Denise’s smooth and fast-paced teaching challenges you to stay graceful while working hard in this accelerated class. Feel your hamstrings stretch and seat tone in straight leg fold over and then tighten and lift your seat with kneeling seat.

What you’ll need:

A sturdy chair or portable bar
A soft strap for stretching (bathrobe tie)
Two free weights (2 to 4 pounds each)
2 firm oversized throw pillows
A towel folded in 3rd’s or a Bar Method small mat
We suggest doing the class on a carpet, rug or mat

Class Details/Benefits:

Use your free weights to tone your shoulders with “bent-elbow lifts”.:

Benefits:
• Tones your deltoids.
• Gives you good shoulder alignment and an open chest.



Try many other Accelerated level videos:

Ready for an advanced bar class? These online fitness classes are structured for the ambitious regular client with a strong grasp of the Bar Method technique. In these custom designed accelerated level barre workouts, we move into intense, advanced challenges that will maximize your stamina. You’ll be amazed at how much stronger you feel!



Continue your warm up with lat pulls in a wide stance:

Benefits:
• Shapes and elongates your biceps.
• Works the stabilizer muscles in your upper back.
• Improves posture.
• Tones your glutes.

Then you lift a lighter weight to the back during one-weight lifts.
• You will use a lighter weight with focus on lifting up to tone and strengthen the back of your arms and back muscles.

Benefits:
• Sculpts the back of your shoulders.
• Tones your upper back muscles.
• Improved posture.
• Works your legs so you continue to burn calories.

Continue with a plank series.

Benefits:
• Strengthens your core muscles.
• Narrows your waist front, side and back.

Onto pushups:
• You will rev up your hear rate and challenge your stamina with 25 full range pushups.

Benefits:
• Tones and strengthens your shoulders, biceps and triceps.
• Tones your glutes.
• Works your core muscles.

And reverse push ups:
• This fast exercise will quickly shape and tone your arms. Work hard to do them correctly.

Benefits:
• Carves your triceps.
• Narrows your upper arm so that it looks both sculpted and slender.

Put away your weights and go right to the bar for stretch at the bar

Stretch at the bar:
• Enjoy this time to elongate and prepare your muscles for the intense work ahead.

Benefits:
• Increases the range of motion in your legs.
• Stretches your hamstrings, hips muscles, thighs, back, waist and arm muscles.
• Enhances coordination.

Shape your calves with heel lifts with your feet in parallel:

Benefits:
• Strengthens your calf muscles.
• Lengthens the look of your legs.
• Warms up your legs to get them ready for thigh work.

Move right into fold-over seat work with your feet in parallel:
• Work with a straight leg and flexed foot.

Benefits:
• Lifts both sides of your seat at the same time.
• Burns lots of calories.
• Tones your hamstrings.

Get your small mat or towel, it is time for 2 sets of thigh work:
• Denise will guide you through 2 sets of thigh work starting in a wide 2nd position and then bring your legs together using a small mat or towel mid-point between your thighs.

Benefits:
• Slims your inner thighs.
• Narrows your quads.
• Burns lots of calories.

Stay at the bar for standing seat in a narrow V stance followed by 25 more pushups:
• Challenge your stamina and form in our most challenging standing with both legs completely straight.

Benefits:
• Creates a “dancer’s dent” in the corners of your seat.
• Shapes and sculpts your upper back.
• Burns lots of calories.

Do 2 more sets of thigh:
• Enjoy this cardio ride with placing your feet in a wide stance again but on the balls of your feet and finish with your legs in a diamond shape.

Benefits:
• Narrows your quads.
• Slims your thighs
• Tones your glutes.
• Burns lots of calories.

Use your small mat or towel, come down to your knees and get ready for kneeling seat.
• Challenge your body to stay vertical and grip your seat for kneeling seat. Denise will guide you to take your knee straight out to the side and back in underneath your hip.
Benefits:
• Lifts your seat quickly.
• The tuck elongates your legs and flattens your abs.

Stretch on floor or mat:
• Stretch and elongate your shaky muscles on your mat or padded rug.

Benefits:
• Increases the range of motion in your legs.
• Elongates your quads and hamstrings.
• Streamlines the front of your body.

Go right into “curl”.
• You will maximize your abdominals with 4 sets of curl: low curl, straight leg clam, high curl and finish in arm dancing. You will need your small mat or towel for straight leg clam and supportive pillows or mats for arm dancing.

Benefits:
• Creates a fast burn in your deep and six pack abs.
• Changes your abs quickly.
• Tones your glutes.
• Tones your legs.

Now for the fun part: back-dancing!

Benefits:
• A healthier lower back and hips.
• Lifted and carved seat muscles.
• Enhanced coordination.

Your final stretch:

Benefits:
• Release from stretch.
• More elongated leg muscles.
• Better performance from your body the next time you work out.

To see more videos,

Click to view all the videos in our Premier membership.

Click to view all of our Classic Videos at Bar Method Online.

Click to view all of the Mini Class fitness videos online at Bar Method Online.

Discussion

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6 Responses to “Denise Burchard #01”
  1. Kathleen

    This is not my favorite. Denise often does not show you the position, she just tells you how to set up and looking at the camera.
    which would be ok if the camera was showing the others setting up and getting into position for the set. She could also be more descriptive, give more corrections, and encouragement. But it is a hard, good work out if verbal cues work well for you.

  2. Maureen

    Positives – fast-moving, good instruction on technique, use of pads during leg exercises and abs, good stretching, nice tone – not a lot of side commentary other than explaining the technique.
    Negatives – instruction always starts as verbal ques and these are given very quickly so if you miss you may have to wait 15 seconds to get a visual of what the other students are doing, seemed to be a bit easier than other accelerated classes – i.e. we did only 1 set of push-ups and I could complete most of the exercises with little or no shaking, there is a bit of delay between sets (especially abs) getting all of the equip set up – probably most of us at home are not using all the addiitonal situp pads.

    Recommend for those days you want a lighter Bar workout.

  3. denise

    I loved the class. But when doing it the first time, to much time was spent on filming the instructor who was not demonstrating how to do the exercises. 🙁

    • Customer Service Techs

      Hi, Denise. We would like to let you know that your feedback has been forwarded to the proper department. Your comments are important to us and help with the development of our online video streaming community.

Tags: bar, barre, curl, exercise, health, method, modifications, muscles, posture, stretch, tone