Burr Leonard #05

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In this playful accelerated class, Burr takes you around the world to ski, surf, run, dive, bike, swim, rock climb, horse race, wake board and even dance in a flash mob. You never knew working every muscle in your body was this much fun or could win you Gold so many times in one class! Your seat will be perfectly lifted with 3 sets of seat work sprinkled throughout class (arabesque, standing seat and fold over).

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)

One firm throw pillow

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:

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.



Hardcore Challenge

Try all the videos in our signature Hardcore Challenge series:

Congratulations! You have decided to really push yourself this week. Our accelerated online bar method classes are designed to challenge your focus, stamina and burn lots of calories. We are confident you can be hardcore!



Onto pushups:
• You will rev up your hear rate and challenge your stamina with 30 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.

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.

Continue your warm up with rhomboid pulls and 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.

Finish your warm up with a plank.

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

Put away your weights and go right to the bar for thigh work!

It is time for 2 sets of thigh work:
• Burr will guide you through 2 athletic sets of thigh work starting in a narrow V stance and then bringing your legs tight together.

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

Stay at the bar for arabesque seat work:
• Challenge your stamina and form in this beautiful Bar Method exercise.

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 parallel and then finishing with your legs in a diamond shape.

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

Get ready for standing seat.
• Challenge your body to stay vertical and grip your seat for standing seat in a narrow V stance.

Benefits:
• Transforms your body from your shoulders to your knees.
• The tuck elongates your legs and flattens your abs.
• Gives you a dancer’s dent on the outside of your seat.

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.

Move right into fold-over seat work with your feet in a turn out and finish with 20 more pushups:
• Burr will challenge you to lift and kick your way to a higher seat.

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

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 3 sets of curl: leg dancing, high curl and straight leg clam. You will need supportive mats or leg dancing and a folded towel or small mat under your seat for straight leg clam.

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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8 Responses to “Burr Leonard #05”
  1. Anne-Marie

    Wow!! This was my first online class. I use the dvds so it was nice to learn new exercises! I feel great!! Looking forward to more online classes. Thank you Burr!

  2. Kathleen

    Burr’s a master. I have been doing the DVD’s for years and was thrilled when they added the on-line classes to shake up my routine. I have been doing the online for two months now, 5 times a week. I love all the instructors but Burr is truly amazing. Her set ups, visualizations, encouragement, most often needed corrections, and identifying the muscle being toned and what you are doing to the muscle make her classes breeze by but always push you to do your best that day. Love this class! Thanks.

  3. Maureen

    Fast-moving and playful, Burr makes this tough class almost enjoyable! Her sports theme was fun. Would love more classes like this on-line – please!!!

  4. Maria

    From this workout, I specially like that the big stretch at the bar comes after quite a bit of work, so it feels really wonderful! a real treat.

Tags: bar, health, method, modifications, muscles, posture, stretch, tone