Jen Winger #01

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Wellesley, Massachusetts co-owner Jen’s warm heart welcomes you into a series of exercises that will contour your waist and glutes through powerful but precise movements. Jen masterfully teaches you how to do pretzel correctly and gives you lots of hidden form tips and benefits.

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)

Two firm oversized throw pillows

A towel folded in 3rd’s or a Bar Method small mat

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

Class Details/Benefits:

Kick off with plank!
• Jump start your work out with a full body exercise designed to build your stamina.

• Strengthens your core muscles.
• Narrows your waist, side and back.

Use your light weights to tone your shoulders with “shoulder walks”:
• “Shoulder walks” is an effective toning exercise, move at your pace off the beat of the music.

• Gives your deltoids a teardrop shape.
• Lubricates your shoulder joints and gets them ready to work harder.


Try all the bar videos in our Athlete Challenge Online Fitness Classes:

This challenge celebrates athleticism. Bar Method online fitness classes ignite and tone every muscle in the body and, like competitive sports, instill discipline, fortify mental focus, and inspire students to reach towards excellence. Many Bar Method clients and teachers have been competitive athletes and find the Bar Method the perfect complement to their athletic training. Be inspired by their stories, take their classes and find the competitive athlete in you!

Continue your warm up with biceps curls:

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

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

On to push ups:
• You will rev up your heart rate and challenge your stamina with multi-leveled push-ups, 10 2-count push ups and 10 on-tempo push ups.

• Tones and strengthens your shoulders, biceps and triceps.
• 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 a stretch!

Stretch at the bar:
• Enjoy this time to elongate and prepare your muscles for the intense work ahead.

• 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 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.

It is time for thigh work:
• You will learn basic Bar Method techniques with 3 key sets of thigh work starting with leg lifts, then a low heeled set with your feet in a narrow V stance, and finish with your legs together

• Narrows your quads and hips.
• Improves your posture and stamina.
• Strengthens your knees.
• Burns lots of calories.

Come to the floor for pretzel.
• Enjoy this full body exercise with emphasis on the corner’s of your seat. Use a riser or a large flat pillow under your non-working seat if you need more flexibility in your hip flexors.

• Carves the outside of your seat.
• Tones and slims your waist by working your obliques.
• Increases range of motion in your torso, making you more flexible around your center, thereby giving you more fluid motion.

Stretch on floor or mat:
• Stretch and elongate your shaky muscles on your mat or padded rug. Hoddy gives you a challenging balance.

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

Go right into “curl”.
• You will get your abdominals toned with 3 sets of curl: arm dancing, oblique low curl with one leg up and finish with straight leg clam. You will need your mat or firm pillow support for arm dancing.

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

Now for the fun part: back-dancing!
• You will have another chance to tone your seat with your feet tight together.

• 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.

Related Bar Method Online Video:

In this 20 minute mini class exercise video, Jen focuses on cultivating mental strength by pushing you through an intense, fast paced workout!

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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11 Responses to “Jen Winger #01”
  1. Catherine

    Hardest workout in the beginner level! Second time doing it, every inch of my body is covered in sweat. During the legs sets, I was even getting lightheaded, and I ate a pre workout snack!

  2. Heather

    Excellent class! I’ve been practicing Bar Method for more than 5 years now, and while I can do the advanced options, I always come back to the well-executed beginner classes. This is one of, if not the best, instructed online Bar Method video I have experienced. Great job Jen!

  3. Sophie

    LOVE THIS CLASS!!! I like to do accelerated classes since I’ve taking bar for 6 years now but this class was almost better. Definitely hardest beginner class and great focus on form and technique. I will be taking this class every week!! Please make more videos Jen! I love them! You’re a great instructor!!

  4. Antonieta

    I am new to the bar method. I loved this class. Left me feeling energized and toned. Thank you. Instructions were precise and clear. Very helpful when you are new to this method.

  5. candice

    I really liked this one, especially all of the standing barre work. I struggle with pretzel and am not sure if it’s because I’m not strong enough or if I’m not using correct form. Would love to hear tips/suggestions, if anyone has some. Thanks!

  6. Sarah

    Barre has been my workout for years. I moved abroad and there are no barre classes where we now live. I’ve been in such a slump until I heard about this. Signed up- took my first class (from our living room) and feel amazing- fitness hope restored and so excited to do another one tomorrow! Thanks Jen!

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