Emma Jordan #01

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The intensity builds in this mixed level class taught by Naperville, Illinois master teacher Emma. The choreography is smooth but the positions are challenging. Experience a new soreness in the corners of your seat with straight leg standing seat. Emma’s teaching style is bright, fun and the class may just leave you seeing double.

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:

Kick off with plank!
• Warm up your body from the inside with a standard straight legged plank.

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



Related Bar Method Online Video:

Master teacher Emma inspires you with confidence to change your body in this supportive beginner’s class. Her clear instruction guides you into the right form, while her lively pace gives you a sweaty, calorie-burning workout.



Tone your shoulders with quick, alternating “bent-elbow lifts”:
• You will lift weights to the front, side and back with a focus on posture and good form.

Benefits:
• Toned shoulder muscles.
• Sculpted back muscles with an emphasis on your lats.
• Improved posture.

Do your bicep curls in a wide 2nd position:
• This challenging stance for biceps curls will tone your legs and seat as well as your arms.

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

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

Onward to push ups:
• The pushups will rev your heart rate by doing on-tempo, slow and then finish with more on-tempo push ups.

Benefits:
• Helps flatten your stomach.
• 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 a stretch!

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 in a zipped up position:

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

You are now ready to do thigh work:
• You will tone and slim your thighs with three consecutive sets thigh-work, starting with squeezes in a zipped up position, moving into a low heeled narrow V position and then finishing in parallel with pulses and tucks.

Benefits:
• Toned, slimmer thighs.
• Substantial calorie burn-off.
• Increased stamina.
• Leaner body overall.

Move right into standing seat-work in a narrow V foot position and finish with your feet in parallel to challenge your hamstrings.

Benefits:
• Sculpted hamstrings and a round firm lifted seat.
• Leaner body overall.
• Smoother, longer appearing thighs.

Spike your heart rate with a cardio set of thigh work in a 2nd position:

Benefits:
• Toned, slimmer thighs.
• Substantial calorie burn-off.
• Gives your dancer’s legs.
• Leaner body overall.

More push ups!
• Emma will keep your heart rate up with 10 pulse push ups and 10 on-tempo push ups.

Benefits:
• Works your core muscles.
• Is a calorie burning powerhouse.

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.

Right into “curl.”
• You will get your abdominals toned with 3 sets of curl: kickstand curl, low curl with both your feet on the floor and end with challenging your six pack abdominals in clam.

Benefits:
• A sculpted six pack and obliques.
• Significant calorie burn.
• Give you more control of your core.
• Flattens and narrows your waist.

Now for the fun part: back-dancing in a wide stance!

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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3 Responses to “Emma Jordan #01”
  1. Veronica

    Emma is my favourite teacher!! Her energy is contagious, instructions clear and concise and her classes are so much fun because of her bubbly personality. More Emma classes please!!

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