Finding Time for Fitness in a Busy Life

At Home Barre Legs Workout

At Home Barre Legs Workout

Legs, Legs, Legs

Dancers look great with their amazingly strong legs. And they work very hard for them! So how do we get lean, strong, amazing looking legs? You can workout like you are a dancer with this at home barre legs workout!

Most people do not have a ballet barre in their home, so what can we do. You can either use a chair OR you don’t need to use anything. (WHAT?!) If you want to work your stability and your core, you can do all of these moves without a chair! Some of them may be pretty easy without a chair, like squats, and lunges.. But some may be harder without a chair, like forward leg lift and attitude lift! Do what works for you! If you do chose to use a chair, make sure your fingers are only lightly resting on the top. That way you are not putting too much weight on the chair and your weight in your legs.

 

At Home Barre Legs Workout

This at home barre legs workout is a total leg burner! You will work EVERY muscle in your lower body and a bit of core. Because I love working core! But definitely not as much as I love working legs. We will have a specific warm up and cool down for this workout. But if you are looking for more ideas, you can check these out for an extended warm up or cool down.

This workout will take you just about 26 minutes. AND the best part, we are going to do this like a ladder. What is a ladder, you say? With a ladder workout, you will start at the top and work your way down (or you can start at the bottom and work your way up… but I like to get the most reps out first :)). This means that you will do 10 reps of the first exercise, if you need to switch sides, you switch and do 10 on that side, then you do 9 reps of both sides, then 8 reps of both sides, then 7… and you continue this until you hit 1 rep. Then you repeat with the next exercise.

Since we are doing a ladder, you will be doing 55 reps of each exercise and on each side! WOW! That is a lot but doing this workout like a ladder, you can take a breather between each set. For example, you can do 10 squats, then take a deep breath and then do 9, then another deep breath and then 8 and so on…. I also took a 10 second pause in between exercises because my booty and legs needed it!! But I still got this workout done in 26 minutes! 

 

Now, get ready to do this at home barre legs workout!!

 

Barre Legs Warm Up and Cool Down! Pin This!

Pin This At Home Barre Legs Workout for later!

Step by Step Instructions

Barre Legs Warm up

Two deep breaths

  1. First inhale while raising your arms over head
  2. Next exhale while lowering your arms and lower body into a squat
  3. Then Inhale again
  4. Exhale

Flat back

  1. First, standing straight up hinge you upper body forward
  2. Stop at waist height with a flat back
  3. Hold

Lateral Lunge

  1. First, with feet wide apart lean body to left bending left knee
  2. Hold
  3. Then lean body to right bending right knee
  4. Hold

Forward fold

  1. First, standing straight up hinge you upper body forward
  2. Fold over
  3. Hold

Leg stretch on barre (chair) or on floor

  1. First raise left leg up on back of chair
  2. Fold over leg
  3. Hold
  4. Switch sides

Quad stretch

  1. First, with feet hip width apart, bend left knee and bring left foot behind you
  2. Try to keep left knee pointing down and next to right knee
  3. Hold
  4. Then switch to other side

Standing Glute Stretch

  1. First, with feet hip width apart, bring left knee to chest
  2. Hold
  3. Then switch to other side

Standing Outer hip stretch – standing pigeon

  1. First, with feet hip width apart, bring left leg up, holding knee left hand and foot with right hand
  2. Hold
  3. Then switch to other side

Calf Stretch

  1. First, with feet hip width apart, step left foot forward a bit
  2. Then hinge at hips and lift left toes off ground
  3. Bend right leg and put most of your weight in the right leg
  4. Hold
  5. Then switch to other side

Dynamic Movements

Squat to Lunge x 4 (each side)

  1. First, start with feet hip width apart
  2. Next squat back
  3. Staying low, lunge left leg behind you
  4. Return to squat position
  5. Then continuing to stay low, lunge right leg behind you
  6. Return to squat position
  7. Repeat 4 times

Knee to chest kickback x 10 (each side)

  1. First with feet hip width apart hinge upper body forward
  2. Bring left knee towards chest
  3. Then kick left leg out behind, squeezing your butt
  4. Next bring left knee back towards chest
  5. Then kick left leg out behind, squeezing your butt
  6. Repeat for a total of 10 times
  7. Switch to right side

Ballet Jumps x20

  1. First with legs crossed in front of you bend knees
  2. Then jump, raising arms
  3. While in the air, cross legs the other way
  4. When you land, your legs should be crossed opposite of what they were when you first jumped and arms should be above head
  5. Repeat for a total of 20 times

Barre Legs Workout

Curtsy Lunge

  1. First, with hands lightly on the back of the chair, have feet hip width apart
  2. Then take the left leg and cross it behind the right leg at a diagonal and bending knees
  3. Next, stand up pushing through heel of the right foot and bring left leg next to right toe can be pointed
  4. Go through ladder (10 reps, 9 reps, 8 reps… so on)
  5. Then switch to the right side

Squat

  1. First, with hands lightly on the back of the chair, have feet hip width apart
  2. Then squat back into a low squat
  3. Next stand up pushing through heels
  4. Go through ladder (10 reps, 9 reps, 8 reps… so on)

Forward leg lift

  1. First, with hands lightly on the back of the chair, have feet hip width apart
  2. Turn out the left foot
  3. Next, slowly lift left leg up to hip height
  4. Then slowly return back down
  5. Go through ladder (10 reps, 9 reps, 8 reps… so on)
  6. Then switch to right side

Pile Squat

  1. First, with hands lightly on the back of the chair, have feet wider than shoulder width apart and pointing out at a 45 degree angle
  2. Next, squat down
  3. Go through ladder (10 reps, 9 reps, 8 reps… so on)

Glute lift pulse

  1. First with hands lightly on the back of chair, have feet hip width apart
  2. Then bring left leg behind and lift
  3. Pulse through ladder (10 reps, 9 reps, 8 reps… so on)
  4. Then switch to other side

Pile squat calf raise pulse

  1. First, with hands lightly on the back of the chair, have feet wider than shoulder width apart and pointing out at a 45 degree angle
  2. Then squat down
  3. Next, lift heels off ground
  4. Pulse through ladder

Side leg lift

  1. First, with hands lightly on the back of the chair, have feet hip width apart
  2. Next, lift left leg up directly to left side
  3. Then return back down
  4. Go through ladder
  5. Then repeat on the right side

Narrow squat calf raise pulse

  1. First, with hands lightly on the back of the chair, have feet right next to each other
  2. Then squat back
  3. Lift heels off ground
  4. Pulse through ladder

Attitude lift

  1. First, with hands lightly on the back of the chair, have feet hip width apart
  2. Next, turn left foot out and bend knee
  3. Keeping the knee turned out to side, raise leg (squeezing your butt)
  4. Go through ladder
  5. Then switch to the right side

Lunge

  1. First, with hands lightly on the back of the chair, have feet hip width apart
  2. Next step left leg behind into lunge
  3. Bend legs and keep legs at 90 degree angles
  4. Then stand up
  5. Go through ladder
  6. Then switch to the other side

Barre Legs Cool Down

Two deep breaths

  1. First inhale while raising your arms over head
  2. Next exhale while lowering your arms and lower body into a squat
  3. Then Inhale again
  4. Exhale

Quad Stretch

  1. First, with feet hip width apart, bend left knee and bring left foot behind you
  2. Try to keep left knee pointing down and next to right knee
  3. Hold
  4. Then switch to other side

Standing Glute Stretch

  1. First, with feet hip width apart, bring left knee to chest
  2. Hold
  3. Then switch to other side

Standing Outer hip stretch – standing pigeon

  1. First, with feet hip width apart, bring left leg up, holding knee left hand and foot with right hand
  2. Hold
  3. Then switch to other side

Flat back

  1. First, standing straight up with legs wide hinge you upper body forward
  2. Stop at waist height with a flat back
  3. Hold

Lateral Lunge

  1. First, with feet wide apart lean body to left bending left knee
  2. Hold
  3. Then lean body to right bending right knee
  4. Hold

Forward fold

  1. First, standing straight up hinge you upper body forward
  2. Fold over
  3. Hold

Calf stretch

  1. First, with feet hip width apart, step left foot forward a bit
  2. Then hinge at hips and lift left toes off ground
  3. Bend right leg and put most of your weight in the right leg
  4. Hold
  5. Then switch to other side

 

 

 

 

***Oh, I like to do this type of a workout without shoes on as you can see. Honestly, I do most of my at home workouts without shoes because it is more comfortable for me. However, you can definitely wear shoes if you want!***

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