Kiesha Mini Class #03

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Turn on your after-burners! Kiesha will get you geared up to nail this fast-paced accelerated 20 minute workout. Progress through athletic cardio movements in thigh and fast bend/stretches in fold-over. Keep your heart rate high during ab work by pistoling your legs as you curl. This is the accelerated 20 minute mini class that you’ve been waiting for!

First, pushups:
You will rev up your heart rate and challenge your stamina with 30 full range pushups.
o Tones and strengthens your shoulders, biceps and triceps.
o Tones your glutes.
o Work your core muscles.

Related Bar Method Online Video:

Challenge your athleticism in this fun, fast-moving, accelerated class taught by San Francisco-Marina teacher, Kiesha. She will keep you motivated and moving non-stop with her crisp instruction and dynamic choreography. You’ll tone your inner thighs and outer thighs, alternate between small and large range moves, and dance your way into a leaner body with diagonal seat and arabesque.

And reverse pushups:
This fast exercise will quickly shape and tone your arms. Nail the form to get the best results.
o Carves your triceps.
o Narrows your upper arms so that they look both sculpted and slender.

Go right to the bar for thigh-work:
You will sculpt your thighs with two sets of thigh-work, first with your feet in parallel thigh and then in a wide stance.
o Toned, slimmer thighs.
o Substantial caloric burn-off.
o Narrows your quads.
o Leaner body overall.

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!

Move directly into fold-over:
You will lift and tone your glutes and hamstrings in a folded-over position with one leg extended up behind you.
o Lifts both sides of your seat at the same time.
o “Leans down” your whole body.
o Burns lots of calories.

MORE, pushups!
Rev up your heart rate with pulse speed pushups!
o Tones and strengthens your shoulders, biceps and triceps.
o Tones your glutes.
o Work your core muscles

Onto “curl”:
Enjoy the fast burn in your six-pack abs with leg dancing. Small support-mats or pillows required.
o Changes your abs quickly.
o Tones your legs.
o Burns extra calories by working your legs as well.

Now for the fun part: back-dancing!
You will continue to lift your seat with your feet in a parallel position and your heels raised.
o A healthier lower back and hips.
o More lifted and carved seat muscles.
o Enhanced coordination.

Your final stretch:
Stretch your hamstrings, glutes and back muscles during this peaceful, energizing final stretch sequence.
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, method, muscles, stretch, tone