Emily King #01

Subscription Options

Premier Membership with automatic renewal

Please select from the available subscriptions above


See Details

New Jersey studio owner Emily King supportively guides you through a beginner’s class. Learn how to fine-tune the Bar Method technique to quickly target muscles and get the results you want.

Shape your shoulders with “bent elbow lifts:”

Lift free weights to the front of your shoulders.


  • Defined shoulder muscles.
  • Improved posture.
  • Continue your warm-up with bicep curls while in a “second position” stance.


  • Shapes and elongates your biceps.
  • Tones your glutes.
  • Improves posture.

  • Related Bar Method Online Video:

    In this 20 minute Bar Method workout, instructor Emma with lead you through a tough workout designed to tone and define your muscles. Enjoy the surprises she has in store for you!

    Then lift a lighter weight and raise it to the back in “one-weight lifts:”

    Pick up a lighter weight, draw it behind you, and press your arm in towards your body.


  • Sculpts the back of your shoulders and your back muscles.
  • Works your legs to burn calories.
  • On to pushups:
    Get your heart rate going with 20 full range pushups.


  • Tones and strengthens your shoulders, biceps and triceps.
  • Tones your glutes.
  • Work your core muscles.
  • And reverse pushups:

    This fast exercise quickly shapes and tones your arms. Focus on keeping your shoulders over your wrists and bending your elbows with very rep.


  • Carves your triceps.
  • Narrows your upper arms so that they look sculpted and slender.

  • 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!

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

    Stretch at the bar:
    Elongate your muscles and get them ready for the leg-work ahead.


  • Increases the range of motion in your legs.
  • Stretches your hamstrings and hip, thigh, back, waist and arm muscles.
  • Enhances coordination.
  • Lift and lower your heels with your feet in a wide turn out:


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

    Do three consecutive sets of thigh-work: Start with your feet hips-width apart and parallel; move to a “second position;” and finish back in the parallel position.


  • Narrows your quads and hips.
  • Tones your glutes.
  • Burns lots of calories.
  • Stay at the bar for two sets of “diagonal” seat-work with your legs in parallel.

    Enjoy the quick results you will get from “diagonal” seat-work.


  • Lifts and shapes your glutes.
  • Carves your hamstrings.
  • Sculpts your upper back muscles.
  • More thigh-work with your legs together.

    Do an energetic set of legs-together thigh-work to raise your heart rate.


  • Burns lots of calories.
  • Tones your quads.
  • Builds stamina.
  • Stretch on a soft carpet or mat:

    Stretch and elongate your shaky leg muscles on your mat or padded rug.


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

    Tone your abdominals with three sets of curl: Begin with “straight leg clam,” lying on your mat with a towel under your seat; move up to “high curl,” and finish by toning your deep abs in “low curl.”


  • Strengthens and flattens your abs.
  • Therapeutically stretches your back muscles.
  • Tones your glutes and quads.
  • Now for the fun part: Back-dancing with your feet hips-width apart:


  • A healthier lower back.
  • More flexible hips.
  • More lifted and carved seat muscles.
  • Enhanced coordination.
  • Stretch and elongate your hamstrings, glutes and back muscles during this peaceful, energizing final stretch sequence.


  • Release from stress.
  • More elongated leg muscles.
  • Great strength and energy.
  • 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.

    Tags: bar, barre, exercise, health, muscles, posture, stretch, tone