Millie Katic #01

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Owner of the Bar Method studios in Palos Verdes and Hermosa Beach, California, Millie teaches an entertaining mixed level class with uniquely fun-to-do and challenging choreography. You will enjoy feeling pretzel in a new way and your abs will love “dancing” their way to the end of class.

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)
2 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 your workout with a 60 count plank:

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

Everybody Dance Now Challenge

Try Our Everybody Dance Now Challenge Online Fitness Classes:

All dancers have one thing in common: a super toned and tight body. This week we challenge you to follow this guide to your dancers body. Enjoy exercises such as wide 2nd position, arabesque and diamond thigh. Relish in fun choreography with hip tilts, dips and circles. Dance your way through abs with arm and leg dancing. Most of all have fun toning your body. We will see you on the dance floor!

Tone your shoulders with “bent-elbow lifts”:
• You will move out and in for 2 counts working with your weights at shoulder height.

• Tones your pecs.
• Gives you good shoulder alignment and an open chest.

Continue your warm up with lat pulls in a wide stance designed to tone your back and challenge your balance:

• Sculpts your back muscles.
• Strengthens your chest and works your upper back.
• Improved posture.
• Sculpts your glutes.

Then you lift a lighter weight to the back during one-weight lifts.
• You will use a lighter weight with focus on squeezing in 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.

Onward to push ups:
• You will rev up your heart rate by doing 30 on-tempo push ups.

• Helps flatten your stomach.
• 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.

Time to get your small mat or towel to do thigh work:
• You will tone and slim your thighs in three fun sets of thigh work starting with your feet together using the small mat or towel, then moving into leg lifts on profile and finishing with your feet hips width apart with focus on tucks.

• Toned, slimmer inner thighs.
• Substantial calorie burn-off.
• Narrows the upper quads and hips.
• Challenges your posture and stamina.

Come to the floor for pretzel.
• Enjoy this full body exercise with emphasis on the corners 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.

Spike your heart rate with one more quick set of thigh work making a diamond shape:

• Gives you beautiful dancer’s legs.
• Narrows and carves down your outer thighs.

Another 20 push ups!
• Blast through 20 more on-tempo push ups while your heart rate is up and your muscles are warm.

• Works your core muscles.
• Is a calorie burning powerhouse.

Stretch on floor or mat:
• Stretch and elongate your shaky muscles on your mat or padded rug.

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

Right into “curl” with supportive mats or pillows.
• You will get your abdominals toned with 2 sets of curl: arm dancing and leg 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 slim your inner thighs and glutes by doing this exercise with a small mat or towel between your thighs.

• 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.

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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8 Responses to “Millie Katic #01”
  1. Susan

    The first Bar Method online class that I’ve taken that I really disliked. Her counts are constantly off – so much so that it became frustratingly annoying, and unlike all of the other instructors, she didn’t interact much with the three students in terms of adjustments and corrections to their form, which I always find personally helpful and instructive.

  2. Bethany

    I felt the burn! Really sets your legs on fire! I wish the instructor took a couple extra seconds in each stretch — the stretches felt a little rushed– but other then that, great class!

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