Burr Leonard #06

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Burr targets the key muscles that give you a sculpted body and beautiful posture in this delightful beginner’s class. You will feel as if you’re taking a one-on-one class with Burr as she inspires you while keeping tabs on your form with a twinkle in her eye. Burr will teach you how to do our signature seat lifter, standing seat. Your abs will quiver with arm dancing followed by kickstand curl.

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:

Kick off your workout with a plank:

• Strengthens your core muscles.
• Warms your muscles for the next part of class.

Try many other Beginner videos:

If you are new to Bar Method, this is the place to start, as these Bar Method Online Beginner videos classes will start you on the path to success. In these custom designed beginner barre workouts, we start you slowly where you can eventually move on to moderate mixed level classes and even advanced videos. You’ll be amazed at how much stronger you feel!

Use your light weights to tone your shoulders with “shoulder walks”.:

• Creates a teardrop shape in your shoulders.
• Lubricates your shoulder joints to get them ready to work harder.

Continue your warm up with rhomboid pulls and biceps in a pulse speed in a same stance:

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

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.

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

Onto pushups:
• You will rev up your hear rate and challenge your stamina with a 10 count hold, 10 full range pushups and finish with 10 pushups at a pulse speed.

• 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.

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

Related Bar Method Online Video:

Burr guides you through a unique workout for women in a special mini class with more emphasis on the stretching technique. Enjoy deeply stretching your hamstrings, thighs, seat, and back muscles after performing brief strength sets of pushups, thigh-work, fold-over and curl to get your muscles warm and ready to stretch.

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.

• 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:

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

It is time for 3 sets of thigh work:
• Burr will guide you through 3 sets of thigh work starting in a parallel position, then placing your feet in a narrow V stance and finishing with your legs tight together.

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

Stay at the bar for standing seat in parallel stance:
• Listen carefully as Burr gives you tips to improve this Bar Method signature exercise.

• Lifts your glutes.
• Shapes and sculpts your upper back.
• Transforms your body from your shoulders to your knees.

Do 1 more sets of thigh:
• Enjoy this cardio ride with placing your feet in a wide stance.

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

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

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

Come to the floor for pretzel.
• Enjoy this full body exercise with emphasis on the corner’s of your seat. Use a riser or a large flat pillow under your non-working seat if you need more flexibility in your hip flexors.

• Carves the outside of your seat.
• Tones and slims your waist by working your obliques.
• Increases range of motion in your torso, making you more flexible around your center, thereby giving you more fluid motion.

Go right into “curl”.
• You will maximize your abdominals with 2 sets of curl: arm dancing and kickstand curl. You will need supportive mats or pillows for arm dancing.

• 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!

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

Your final stretch:

• 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.


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2 Responses to “Burr Leonard #06”
  1. Catherine

    This video is the second most difficult (after Jen’s). After the leg segment, I couldn’t stand on my legs anymore! I still can’t and I wasn’t able to do all the reps! Really good leg workout!

  2. Morgan

    This is a great class for every level, but especially beginners since Burr is an expert in getting her students in correct form. I love the pretzel exercises and wish there was pretzel in every class… Well, almost every class!

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