Kat Adkins #01

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Studio City, California, studio owner, Kat’s class focuses on posture and confidence. Maintaining powerful posture when you are feeling challenged will give you the confidence to persevere through the end of each exercise. Kat integrates the ball into thigh, abs and even seat with pretzel!

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)

Bar Method ball

Firm, oversized throw pillows

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



Related Bar Method Online Video:

Try this Mini Class with Kat. This Bar Method video will help you to strengthen your mind and body by alternating between smooth and sharp motions.



Class Details/Benefits:

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

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

Use your free weights to tone your shoulders with “bent-elbow lifts”:

Benefits:
• Tones your deltoids.
• Gives you good shoulder alignment and an open chest.

Continue your warm up with biceps curls and rhomboid pulls in a wide stance:

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

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.

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

Onto pushups:
• You will rev up your hear rate and challenge your stamina with multi-leveled pushups. It will be a short seat so try to do them all on the balls of your feet.

Benefits:
• 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.

Benefits:
• Carves your triceps.
• Narrows your upper arm so that it looks both sculpted and slender.



Fresh Start

Try Our New Fresh Start Challenge Online Fitness Classes:

If you are new to Bar Method, exercise or just haven’t worked out in a while, these Bar Method online fitness classes in the Fresh Start Challenge are just the weekly exercise guide for you. In this custom designed workout series, we start you with a stretch based Mini Class and slowly work your way up to a moderate mixed level class. By the end of the week, you will 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:
• 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 with your feet in a wide stance:

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

Get your ball, it is time for thigh work:
• Build your endurance and stamina with 3 sets of thigh work starting with your feet in parallel thigh with the ball, then leg lifts with your feet in your turn out and finish in parallel thigh with the ball again.

Benefits:
• Slims your inner thighs.
• Elongates your upper leg muscles.
• Tapers and narrows your quads
• Burns lots of calories.

Take your ball with you and 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.

Benefits:
• 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.

Stay at the bar for more thigh work and pushups:
• Stay focused on your fitness goals for 1 more set of cardio thigh work with your fee and legs in a wide stance and then quickly come down to the floor for 20 more pushups.

Benefits:
• Is a calorie burning powerhouse.
• “Leans down” your whole body.

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.

Go right into “curl” with the ball.
• You will maximize your abdominals with 3 sets of curl: high curl with the ball behind your waist, oblique low curl and leg dancing. You will need to use supportive mats for leg dancing.

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

Now for the fun part: back-dancing!

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.

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