Sharon Demko #01

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Master teacher Sharon’s good humor and great teaching gives you the confidence to channel your inner dancer during this workout and to look more like one afterwards. You will be inspired by her to master your form leading to faster results. Sharon will guide you to perfect your arabesque from head to toe.

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

Class Details:

Use your heavy or light weights to tone your shoulders with “bent-elbow lifts”:
• Sharon will guide you through this exercise in a U-shape and finish with circles.

Benefits:
• Toned shoulder muscles.
• Gives you good shoulder alignment and an open chest.



Try many other Mixed level videos:

If you are ready to make a move up from Beginner level bar classes, this is the place to start, as these Bar Method Online Mixed level video classes will continue your path to success. In these custom designed mixed level barre workouts, we move into moderate, mixed level classes to challenge your stamina. You’ll be amazed at how much stronger you feel!



Continue your warm up with bicep curls in a wide stance designed to tone your arms and challenge your balance:

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

Then you lift a lighter weight to the back during one-weight lift’s.
• You will use a lighter weight to tone and strengthen the back of your arms and your 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.

On to pushups!
• You will rev up your heart rate and challenge your stamina with 30 full range push ups.

Benefits:
• Sculpted arms and chest.
• Toned back muscles.
• Greater shoulder stability.
• Tighter abs.
• A more lifted seat.
• Significant caloric burn.

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.



Related Bar Method Online Video:

Master teacher Sharon will put you in better form giving you faster results in just 20 minutes. You don’t need any weights for this barre class but your core will still be ignited with plank. Enjoy doing your 2 sets of thigh with low heels or high heels if you choose for more challenge.



Put away your weights and go right to the bar for heel lift’s!

Shape your calves with heel lifts in a natural wide turn out. :
• Sharon will provide an extra balance challenge by wrapping one foot around the other ankle.

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

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.

It is time for thigh work:
• You will deepen your knowledge of the Bar Method technique with 3 sets of thigh work starting with your legs together, then leg lifts with your feet in a wide turn out and finish with your legs in a diamond shape making circles.

Benefits:
• Narrows your upper quads and hips.
• Challenges your posture and stamina.
• Strengthens your knees.
• Burns lots of calories.

Move right into achieving the glutes of a dancer with the challenging “arabesque”:

Benefits:
• Strengthens and shapes all the muscles in the back of your torso.
• Lifts and shapes your upper glutes.

Come to the floor for pretzel!
• This extremely effective floor exercise will target many muscles at the same time with special attention to your glutes and waist.

Benefits:
• Carves the outside of your seat, giving you a dancer’s dent.
• Tones and slims your waist.
• Strengthens your upper back.
• Works your hamstrings.

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

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

Right onto “curl”
• You will get your abdominals toned with 4 sets of curl: low curl in an L-shape, arm dancing, kickstand curl and finish working your oblique abdominals again in low curl. You will need your mat or firm pillow support for arm dancing.

Benefits:
• 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 the corners of your seat with your feet wide apart.

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