Burr Leonard #08

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Burr gives you great form tips to fast-track your results while entertaining you with her usual good-humored playfulness. She guides you into great form to sculpt your glutes during fold-over and diagonal seat, works your quads as if you were dancing at the Club, and makes ab work feel like flying. Have fun while working out and enjoy a straighter, more pull-in body for the rest of your day!

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

We suggest doing the class on a carpet, rug or mat

Class Details/Benefits:

Use your heavy or light weights to tone your shoulders with “bent-elbow lifts”:
• You will move your elbows in slowly, on-tempo and finish alternating quickly.

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

Try our many other Mixed level videos:

If you are ready to make a move up from Beginner level bar classes, this is the place to start, as these Bar Method Online Mixed level video classes will continue your path to success. In these custom designed mixed level barre workouts, we move into moderate, mixed level classes to challenge your stamina. You’ll be amazed at how much stronger you feel!

Move to toning your back with rhomboid pulls:

• Strengthens your chest and works your upper back.
• Your rhomboids are responsible for giving your beautiful posture.

Continue your warm up with bicep pulses in a wide stance designed to tone your arms and challenge your balance:

• Shapes and elongates your biceps.
• Works the stabilizer muscles in your upper back.
• Sculpts your glutes.
• 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 in to tone and strengthen the back of your arms and back muscles.

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

Related Bar Method Online Video:

You don’t need any weights in this efficient barre workout online Mini class. Burn your calories and tone the corners of your seat with 2 sets of thigh. Lift your seat as you elongate your thighs with a quick and effective fold-over.

On to push ups and plank:
• You will rev up your heart rate and challenge your stamina with 20 push ups, a 50 count plank, more push ups at a pulse speed and finish in another plank with an added fun but optional challenge.

• Tones and strengthens your shoulders, biceps and triceps. span>
• 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.

Put away your weights and go right to the bar for heel lifts!

Shape your calves with heel lifts in parallel and your natural wide turn out:

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

Stretch at the bar:
• Enjoy this time to elongate and prepare your muscles for the intense work ahead. Burr adds the spiral stretch variation to help tone your upper torso.

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

Time for thigh work:
• You will tone your soon to be inner thighs in three fun sets of thigh work: starting with your feet in a diamond shape then elongating your inner thighs in a low heeled wide 2nd position and finishing with streamlining your legs with your feet together.

• Toned, slimmer inner thighs.
• Substantial calorie burn-off
• Tones your glutes.
• Challenges your posture and stamina.

Get ready for fold-over.
• Enjoy this calorie blasting and effective seat work with a soft knee and a straight leg.

• Lifts both sides of your seat at the same time.
• Burns lots of calories.
• Works your quads, hamstrings and glutes at the same time.

Continue shaping your seat with diagonal seat:
• Unlike fold-over, tuck in this exercise to maximize the lift in your seat. Focus on creating a straight line from the top of your head to your working foot.

• Targets your upper glutes.
• Engages your abs and the posture muscles in your upper back.

Stay at the bar for more thigh-work!
• Bring your legs tight together again and challenge your body to keep them together as you tuck through Burr’s choreography.

• Narrows your thighs.
• “Leans down” your whole body.

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.

Right into “curl.”.
• You will get your abdominals toned with 3 sets of curl: low curl, high curl and low curl in an L-shape. Have one small pillow or mat handy for support but you may not need any support with this choreography.

• Creates a fast burn in your deep abs.
• Changes your abs quickly.
• Tones your glutes.
• Tones your legs.

Now for the fun part: back-dancing!
• You will have another chance to lift your seat and work your hamstrings in back-dancing with your feet hips width apart.

• 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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4 Responses to “Burr Leonard #08”
  1. Hilary

    Great abs and outer seat work here. PLease include more outer seat work either stationary standing or on mat (Saddlebag area) in all videos.

  2. suzanne


    • Customer Service

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