Sharon Demko #04

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Master teacher and Training Director Sharon put the pedal to the metal in this addicting accelerated class. Find yourself loving Bar Method exercise favorites such as thigh-work in a wide “second position,” double sets of standing seat and kickstand curl. This is a class you’ll want to take over and over.

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 and Benefits:

First, tone your shoulders with “bent elbow lifts”:
• You will lift free weights in front of your shoulders alternating quickly.
• Benefits:
o Defines your shoulder muscles.
o Improves posture.



Related Bar Method Online Video:

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.



Continue your warm up with bicep curls with your legs in a in a wide “second position”:
• Benefits:
o Shapes and elongates your biceps.
o Tones your glutes.
o Improves posture.

Lift a lighter weight to the back during one-weight lifts:
• You will use a lighter weight to target the back of your shoulders and your upper back muscles.
• Benefits:
o Sculpts the back of your shoulders.
o Strengthens your back.
o Works your legs so and burns calories.

On to pushups!
• You will rev up your heart rate with a challenging 20-count hold followed by 20 full-range pushups.
• Benefits:
o Tones and strengthens your shoulders, biceps and triceps.
o Tones your glutes.
o Work your core muscles.



Hardcore Challenge

Try all the videos in our signature Hardcore Challenge series:

Congratulations! You have decided to really push yourself this week. Our accelerated online bar method classes are designed to challenge your focus, stamina and burn lots of calories. We are confident you can be hardcore!



And reverse pushups:
• This fast exercise will quickly shape and tone your arms. Work in good form for quick results.
• Benefits:
o Carves your triceps.
o Narrows your upper arms so that they appear both sculpted and slender.

Put away your weights and go right to the bar for heel lifts.

Shape your calves by doing heel lifts in two leg positions.
• Benefits:
o Strengthens your calf muscles.
o Lengthens the look of your legs.
o Warms up your legs to get them ready for thigh work.

Stay at the bar for a stretch:
• Enjoy this time to elongate and prepare your muscles for the intense work ahead.
• Benefits:
o Increases the range of motion in your legs.
o Stretches your hamstrings, hips muscles, thighs, back, waist and arm muscles.
o Enhances coordination.

Get your small mat or towel, it is time for thigh work!
• Do four sets of thigh-work. Begin with your legs in a wide stance and your heels raised. Next, zip your legs together and slip a small mat or towel mid-point between your thighs. Third, lower yourself into the wide stance again. Finally, zip your legs together once more and place the small mat or towel between your thighs.
• Benefits:
o Narrows your upper quads and hips.
o Slim your inner thighs.
o Tones your glutes.
o Burns away calories and fat.

Stay at the bar for two sets of standing seat-work using the small mat or towel:
• Place the small mat or towel mid-point between your thighs with your feet in parallel. Then, remove the small mat or towel, place your feet in a “narrow V” shape, and work the corners of your seat.
• Benefits:
o Slims, sculpts and straightens your body from your shoulders to your knees.
o Elongates the look of your legs and flattens your abs.
o Carves in your outer thighs.

More pushups!
• Sharon keeps your heart rate up with 20 more full range pushups.
• Benefits:
o Works your core muscles.
o It’s a calorie-burning powerhouse.

Stretch on your floor or mat!
• Stretch and elongate your shaky muscles on your mat or padded rug.
• Benefits:
o Elongates your quads and hamstrings.
o Increases the range of motion in your legs.
o Streamlines the front of your body.

Get your ball again and go right into “curl”:
• You will get your abdominals toned with four sets of curl: “kickstand curl” using the small mat, “straight leg clam,” “high curl” and finally “low curl” with both legs up in a turned out position.
• Benefits:
o Creates a deep burn in your abs.
o Tones your glutes.
o Tones your legs.
o Burns calories

Finally, back-dancing!
• Benefits:
o A healthier lower back and hips.
o More lifted and carved seat muscles.
o Enhanced coordination.

Final stretch:
• Stretch and elongate your hamstrings, glutes and back muscles during this peaceful, energizing final stretch sequence.
• Benefits:
o Release from stress.
o More elongated leg muscles.
o Greater range of motion in your legs.
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.

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