Join Epic Instructor Rachel for a Barre 
workout!
Click below for workout!
Barre with Rachel
Details of workout
What you need:
Can of beans
Tomato Sauce cans
Any weighted can LOL
Candles (big glass ones that you can hold lol)
Water bottles
Warm up (5 min)
20 Jumping Jacks
20 Squats
Plank Series – on your hands or forearms
20 Seconds Static
Hip dips 10 on each side
20 seconds Seesaw forward and back
20 Seconds Static
Childs Pose Recovery
20 Squats
Plank Series – on your hands or forearms
20 Seconds Static
Mountain Climbers – 20 on each side
20 seconds Seesaw forward and back
20 Seconds static
Core 10 min
20 Standard sit ups
20 pulses in standard sit up position but lifted
20 Second hold in standard sit up position but lifted
20 sit ups with your legs up in the table top position – never let your legs go past your waist/above your stomach
20 pulses while lifted with your legs up in the table top position
20 sits up while – lifting and lowering your legs at the same time – never let your legs go past your waist/above your stomach
20 sit ups with your legs static/straight up, 90 degrees to your body
20 pulses static with your legs static/straight up, 90 degrees to your body
20 rope pulls each side with your legs static/straight up, 90 degrees to your body
Booty 15 min
On your hands on knees or elbows and knees (less back pressure) – Right Side
Keeping pressure on your right hand, tenting your left so you hips dont open but stay parallell to the ground
Flex your foot and donkey kick – 20 pulses
Bring your leg down next to your left knee and raise back up – 20 times
Bring your leg back to a donkey kick position and pull your heel in to your booty – 20 times
Point your to and donkey kick – 20 pulses
Bring your leg down next to your left knee and raise back up – 20 times
Straighten your leg out – still pointed foot – and drop to the ground and up (does not have to be high) – 20 times
Hold your leg up – 20 seconds
Switch to left side and repeat!
On your back, knees up – butt lifts
Lifting up, squeezing your glutes – 20 times – this does NOT have to go that high, should be able to fit your fist under your lower back the entire time
Pause while your booty is lifted and raise your right light either across your left knee or straight up – 20 pulses
Switch to left leg – same thing – 20 pulses
On your side/Clam
Laying on your right side – bend your right leg so its just under 90 degrees and your left leg right on top – lay you head straight down and option to use your left hand to hold you hip to prevent from turning in or out
Clam position
– keeping your toes pointed and glued together, lift you left knee up – 20 times
– Knee to toe taps – 20 times
– Lift your left leg up parallel to the right – 20 times
– Straighten you left leg – parallel to the ground – point your toes downward – 20 pulses
– Bring your left leg closer to your face – hold 20 seconds
Switch/Same thing on the other side!
Legs 15 min
Double 90 lunge Right side
Right foot forward, left back, high on your toes – double 90 lunge- keep your right knee stacked on your ankle and your left thigh should be directly under your waist
– 20 sets from 90 degree to straightened legs
– Static lunge, 20 pulses
– Static lunge, 20 pulses of your right inner knee going inward (inner thigh burn)
– 20 sets from 90 degree to straightened legs
– Static lunge, subtle movement – straighten and bend left knee
– Static lunge, lift right toes – 20 second hold
Shake it out!
Wide Second
Important to have your knees going back and not bending forward, make sure you’re not bending over your toes – option to have weights on your waist
20 Straight up and down into bent knees
20 mini pulses down
20 mini pulses up
Lifted right foot, 20 pulses
Lifted left foot, 20 pulses
20 second hold
Double 90 lunge Left side
Left foot forward, Right back, high on your toes – double 90 lunge- keep your left knee stacked on your ankle and right left thigh should be directly under your waist
– 20 sets from 90 degree to straightened legs
– Static lunge, 20 pulses
– Static lunge, 20 pulses of your left inner knee going inward (inner thigh burn)
– 20 sets from 90 degree to straightened legs
– Static lunge, subtle movement – straighten and bend right knee
– Static lunge, lift right toes – 20 second hold
Upper body – Weights 15 min
Using your make shift weights!
Shoulders
Lifted straight forward in front of you – 20 sets
Lifted to the side straight up – 20 sets
Cheerleader to should raise – 10 on each side
Bending your elbows 90 degrees, biceps right in front of your shoulders/face – 20 mini lifts
Bending your elbows 90 degrees, biceps right in front of your shoulders/face – 20 mini pulses inward
Opening to muscle man – 20 mini lifts
Muscle Man – Lifting straight up above your head – 20 times
Back/Posture
Hinging from your hips, back straight and core in tight
Scarecrows – 20 times
Scarecrow – holding static back – 20 pulses
Rows – 20 times
Rows – holding static back – 20 pulses
Triceps
Kickbacks – 20 times (try not to go too far past your waist)
Holding static back – 20 lifts with you fists facing the ground
Opening up – palms up to the ceiling – one lift, one inward – 20 times
Static hold up – 20 seconds
Biceps
Bicep crunch – further from your body for extra challenge – 20 times
Hammer Crunch – further from your body for extra challenge – 20 times
Bicep crunch – further from your body for extra challenge – 20 times
Hammer Crunch – further from your body for extra challenge – 20 times
Wide open bicep crunch – 20 times
Push-ups – Wide
10 pushups
Downward Dog
10 pushups
Child’s Pose
Yoga/Stretch (10 min)
Downward dog – 3 breathes
Downward dog – lifting right leg and coming through for runners lunge
Opening to Lizard Pose
Coming down to pigeon
Back to downward dog – 3 breathes
Downward dog – lifting left leg and coming through for runners lunge
Opening to Lizard Pose
Coming down to pigeon
Down to child’s pose
– left hand over right and leaning back in your hips
– right hand over left and leaning back in your hips opposite side
Coming up to Cat/Cow Pose – 1 minute
Coming back to your booty
– open leg stretch on either side and then together
Lifting up – 3 strong double bounce breathes 🙂
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Join Epic Instructor Suz for a 30 min Yoga Flow for all level.
Life is an Epic Ryde 