Emma Jordan #02

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.

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:

First, tone your shoulders with “bent elbow lifts”:
• You will lift free weights to the front of your shoulders alternating quickly.
• Benefits:
o Toned shoulder muscles.
o Improving your 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!



Continue your warm up with bicep curls in a wide stance.
• Benefits:
o Shapes and elongates your biceps.
o Tones your glutes.
o Improves posture.

Then you lift a lighter weight to the back during one-weight lifts:
• You will use a lighter weight with focus on your triceps and upper back.
• Benefits:
o Sculpts the back of your shoulders.
o Works your legs so you continue to burn calories.

On to pushups!
• You will rev up your heart rate and challenge your stamina with 20 full range pushups.
• Benefits:
o Tones and strengthens your shoulders, biceps and triceps.
o Tones your glutes.
o Works your core muscles.



Try many other Accelerated level videos:

Ready for an advanced bar class? These online fitness classes are structured for the ambitious regular client with a strong grasp of the Bar Method technique. In these custom designed accelerated level barre workouts, we move into intense, advanced challenges that will maximize your stamina. You’ll be amazed at how much stronger you feel!



And reverse pushups:
• This fast exercise will quickly shape and tone your arms. Work hard to do them correctly.
• Benefits:
o Carves your triceps.
o Narrows your upper arm so that it looks both sculpted and slender.

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

Stretch at the bar:
• Enjoy this time to elongate your muscles and prepare them for the intense work ahead.
• Benefits:
o Increases the range of motion in your legs.
o Stretches your hamstrings, hips muscles, thighs, back, waist and arm muscles.
o Enhances coordination.

Shape your calves in heel lifts with your legs and feet together:
• Benefits:
o Strengthens your calf muscles.
o Lengthens the look of your legs.
o Warms up your legs to get them ready for thigh work.

It is time for thigh work!
• Plow through three sets of thigh-work, first in a low-heeled set with your legs wide apart, next with your legs tight together, and finally with your legs in a diamond shape.
• Benefits:
o Narrows your upper quads and hips.
o Slims your inner thighs.
o Tones your glutes.
o Burns lots of calories.

Stay at the bar for standing seat:
• You will place your feet in a narrow V stance and challenge your body to stay vertical as you isolate your glutes, hamstrings and posture muscles.
• Benefits:
o Transforms your body from your shoulders to your knees.
o Elongates your legs and flattens your abs.
o Teaches you to recruit your glutes with more control and grace.

More thigh-work!
• Raise your heart rate with one more quick set of thigh-work with your legs in a parallel position.
• Benefits:
o Burns lots of calories.
o Narrows your thighs.
o Builds mental stamina.

Stretch on your floor or mat!
• Stretch and elongate your shaky muscles on your mat or padded rug.
• Benefits:
o Elongates your quads and hamstrings.
o Increase the range of motion in your legs.
o Streamlines the front of your body.

Get your ball again and go right into “curl”:
• You will tone your abdominals with 2 sets of curl: arm dancing and straight leg clam. Use supportive mats or pillows for arm dancing, and use a towel or small mat for a fun, six-pack-defining exercise called “straight leg clam.”
• Benefits:
o Creates a fast burn in your abs.
o Flattens your stomach.
o Tones your glutes.
o Tones your legs.

Now you get to do back-dancing!
• Benefits:
o A healthier lower back and hips.
o More lifted and carved seat muscles.
o Enhanced coordination.

Final stretch:
• Stretch and elongate your hamstrings, glutes and back muscles during this peaceful, energizing final stretch sequence.
• Benefits:
o Release from stress.
o More elongated leg muscles.
o Greater strength and energy.
o 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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