Kiesha Ramey-Presner #01

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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.

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

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

Class Details/Benefits:

Kick off your workout with 20 full range pushups and then a plank:

Benefits:
• Strengthens your core muscles.
• Warms your muscles for the next part of class.

Use your free weights to tone your shoulders with “bent-elbow lifts” in a U-shape:
• Listen carefully to Jen as you will play with bringing your elbows to different levels.

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



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!



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

Benefits:
• Tones your glutes.
• 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.

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

Onto more pushups and plank:
• You will rev up your hear rate and challenge your stamina with 30 full range pushups and a 60 count plank.

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.

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

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 legs 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.



Related Bar Method Online Video:

Get a ball and a lighter weight for a dynamic at home barre workout, 20 minute “Kiesha” class. Your inner thighs and hamstrings will feel the burn all day long with parallel thigh and diagonal seat. Savor the deliciously intense challenge of low curl with your legs in a diamond shape.



It is time for 3 sets of thigh work:
• Kiesha will guide you through 3 sets of thigh work starting with leg lifts in a turn out, then bring your legs together and finish the set with your feet in a parallel position.

Benefits:
• Slims your inner thighs.
• Narrows your quads.
• Burns lots of calories.

Stay at the bar for diagonal seat in a wide turn out:
• Listen carefully to this fun and unique exercise where your leg will “hop” from behind the hip and out to the side.

Benefits:
• Shapes and slims down your inner glutes.
• Shapes and sculpts your upper back.

Do 2 more sets of thigh and 20 full range pushups:
• Enjoy this cardio ride by making a diamond shape with your legs and finishing in a wide 2nd stance.

Benefits:
• Narrows your quads.
• Slims your thighs
• Tones your glutes.
• Burns lots of calories.

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”.
• You will maximize your abdominals with 2 sets of curl: oblique punches in low curl, low curl with your legs together and arm dancing. You will need supportive mats or pillows for arm 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.

Discussion

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15 Responses to “Kiesha Ramey-Presner #01”
  1. Chayla

    AWESOME CLASS!!! This will certainly be a repeater!! Thank you for producing such a challenging, refreshing workout! Looking forward to more:)

  2. Maria

    For me BM is a real athletic pursue, so Kiesha’s motivation is the single best strategy for me. This is an excellent class with a narrative that focuses on what really matters. Great.

  3. Cristina

    Love the focus on improving athleticism – that’s exactly why I take Bar classes and am thrilled to hear that as a main message. Great workout Kiesha, looking forward to more!

Tags: bar, barre, burn, curl, exercise, health, modifications, posture, stretch, tone