'1:00 Feet warm ups for balance. Ankle mobility Exercises. Strong feet  4:44 forward fold to high plank. Refine your strength with tips like this https://youtu.be/tTgllE0_Oik  5:30 ankle circles while on the ground. Simple exercise for the ankles . tension and relaxation   5:50 Internal and external rotation for hip mobility. The hip is a lock and key, learn to turn it both ways for strength in the squat or out on the run  8:09 Rib extensions and wrist warm ups.   9:03 Toe squats and core holds  12:06 The Get up. https://youtu.be/uvvSb3FPB7k . We will edit this video soon.   12:52 hip barre exercise. Balance and move the hips for stability. Motion is lotion. Refine your awareness with this video, https://youtu.be/jrm_7T7XG5s  16:25 forward flex to core holds on the floor. Healthy spines flex and stifffen. Practice movement and strength for the whole body. Core strength exercises  18:10 port debras. Shoulder conditioning exercises. Express your strength  20:27 squats and plies from 1st, 2nd and 4th.   25:00 Flex the spine stand tall through the hips, core conditioning exercises on the floor.   25:51 single leg fondu balance exercises. Develop single leg strength and control. Avoid knee pain  28:46 Core conditioning exercises . Hollow holds for 30 seconds. For other suggestions see this hip bridge video. https://youtu.be/1QO-JvT9YzA    #barre #followalongworkout #hipmobility     Barre Night uses simple bodyweight exercises to develop long lines for extension and expression. Develop soft skills of movement and hard skills of strength for efficiency and simplicity in your workout  One of my favourite movies growing up was centre stage. I had no dance experience but I thought I looked enough like Charlie and I could wish as being as bad ass as Cooper Neilson. Jodi, she. Was. Hot. Especially in the higher ground dance scene that was also my first introduction to the Red Hot Chili Peppers.   WOW! Now that I have that all in writing, ballet had a pretty profound effect on my childhood. Truthfully , I did have some dance experience . I clogged. Bent knees, clapping hands and click clogging along to Shania Twain and “old time rock and roll”. But the ballet was full of different emotions and as an adult learner, I have explored first hand the repetitious nature of our instructors for me to “straighten my knees”, “ribs and shoulders down”. Ballet cues are excellent for any movement and strength practice.  It wasn’t until a kettlebell certification in 2014 that I reconnected ballet to my movement practice. I didn’t do a plie back then, and I hadn’t yet either, but our instructor conducted a study examining the benefits of kettlebell training vs. “Weight training” in ballet dancers . The results indicated a simple and strong kettlebell routine produced better results when the dancers we re tested. Improvements to vertical jump, strength and mobility improved by using the kettlebell.   As we established our ballet practice we met many great instructors. When I showed a local ballet missus my kettlebell skills, she was amazed by the lines, the routine, the power.  The kettlebell and barre practice compliment. One another. Do both. You can train them in the same session. But keep the barre practice creative and pure. Maintain and develop your strength with the kettlebell.  Movements explored at a barre workout include,  Feet Warm ups. Explore the ballet foot positions and articulate the toes and feet for strength.  Balances from parallel, and the described positions will enhance your stability and control. Practice tension techniques with strong form.   Hip mobility drills similar to the ronde de jambe. Explore movement of the hip to maintain strength to plie, squat and live your daily life. Lift like this for your hips in the gym and enjoy mobility for life .  Core workouts will be included in this practice. Hollow holds for core definition and endurance. Simple tension techniques will influence the strong and rigid nature of the core. Progressive research , @backfitpro, indicates that core tension and relaxation are inlets the to maintain spine health and core strength.  Upper body strengthening skills at this workout Include push-ups , mobility and expressive crawls, and body weight pulls. Do you have a pull up bar? There is the barre and then there is the bar. We love both. Use Barres for strength and support and explore movement and strength in all ways .   Other movements include,  Leg bends with the single leg fondu exercises  Develope, balances with leg extensions  Port a bras to relax and express soft movement  Hip flexor stretches  Core holds  Oblique rotations  Sets and reps  Arabesque  First, second , Fourth' 

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See also: YouTube , bajar de peso , Bodybuilder , rut , Athlean X , Q Train , SPORT , Beach , IFBB , salsa

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