Jen Hertsenberg #03

Subscription Options

Premier Membership with automatic renewal


Please select from the available subscriptions above

Clear

See Details

Master teacher, Jen will get you “date night ready” with her signature wit, sassiness and heart-thumping pace in this playful mixed-level Bar Move class. In less than an hour you will get your blood flowing, your muscles quivering, and be “date night ready” 😉

First pushups!
You will rev up your heart rate and challenge your stamina with 10 slow pushups.
Benefits:
o Tones and strengthens your shoulders, biceps and triceps.
o Tones your glutes.
o Work your core muscles.

Then plank:
Jumpstart your work out with a full body exercise to build your stamina. Jen gives you the option to rock your heels back and forth.
Benefits:
o Strengthens your core muscles.
o Narrows your waist, side and back.



Related Bar Method Online Video:

You will rev up your heart rate in this Bar Method exercise video by Jen Hertsenberg and challenge your stamina with 20 full range pushups and 30 pulses.



More pushups!
Your heart rate will pick up another notch when you do 20 pulse speed pushups.
Benefits:
o Tones and strengthens your shoulders, biceps and triceps.
o Tones your glutes.
o Work your core muscles.

Continue your warm up with rhomboid and lat pulls in a wide stance.
Benefits:
o Tones your rhomboids, lats, quads and glutes.
o Improves posture.

Now sculpt your shoulders with “bent elbow lifts.”:
You will lift free weights to the front of your shoulders alternating quickly.
Benefits:
o Defines your shoulder muscles.
o Improves your posture.

Then lift a lighter weight to the back during one-weight lifts:
Benefits:
o Sculpts the back of your shoulders.
o Works your legs so you continue to burn calories.

Shape your calves with heel lifts in a wide turn out:
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.

Stay at the bar for a quick set of thigh in a diamond shape:
o Tones the corners of your seat.
o Slims your inner thighs.

On to more pushups!
Do 20 pulse speed pushups.
Benefits:
o Tones and strengthens your shoulders, biceps and triceps.
o Tones your glutes.
o Work your core muscles.

And reverse push ups:
This fast exercise will quickly shape and tone your arms. Work in good form to get the full results.
Benefits:
o Carves your triceps.
o Strengthens your upper back.
o Narrows your upper arms so that they look both sculpted and slender.

It is time for some serious thigh-work:
Do two consecutive sets of thigh-work: Start in a legs-together position and then move to a low-heeled set with your feet in a narrow V position.
Benefits:
o Narrows your upper and lower quads.
o Slims your inner thighs.

Stay at the bar for diagonal seat with turned-out legs.
Quickly feel your glutes lift up and in with this unique seat exercise.
Benefits:
o Lifts and shapes your upper glutes.
o Sculpts your upper back muscles.

Final two sets of thigh work:
Do two last consecutive sets of thigh-work: start with leg lifts to tone your upper thighs and finish with thigh-work in a diamond shape to shape your outer legs.
Benefits:
o Narrows your upper quads and hips.
o Slims your thighs on all sides.



Roller Coaster Fitness Challenge

Try all of the videos in our signature Roller Coaster Challenge fitness classes:

All of our Bar Online classes vary in feel, theme and choreographic subsets. Our master choreographers and lead teachers work hard to design fluid online fitness classes. Some classes are geared towards elongating your muscles, some towards improving form, and some are more cardio than others. Take the Roller Coaster challenge this week and experience a wide variety of classes specifically chosen to make your muscles feel different.



Last set of pushups!
Do 25 full range pushups.
Benefits:
o Tones and strengthens your shoulders, biceps and triceps.
o Tones your glutes.
o Work your core muscles.

Stretch on a carpet or mat:
Stretch and elongate your shaky muscles on your mat or padded rug.
Benefits:
o Elongates and slims your quads and hamstrings.
o Increases the range of motion in your legs.
o Streamlines the front of your body.

Proceed to “curl”:
Tone your abdominals with four sets of curl and bonus sets of plank and back-dancing. Start in “kickstand curl,” then “low curl,” move to plank, come back for low curl, right to back-dancing and finish with straight leg clam.
Benefits:
o Creates a deep burn in your abs.
o Defines your core muscles.
o Tones your glutes and quads.

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 Great 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.

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