BEGINNER'S GUIDE  TO BARRE 

Grab your light weights, mat, & pilates sponge ball for your first Athletic Barre class.

3 BENEFITS OF  ATHLETIC BARRE 

✅ Increases balance  ✅ High repetitions, low weights (2-5 lb dumbbells)  ✅ Fatigues each muscle through small movements 

TRY THIS BARRE WORKOUT ➡️

ATHLETIC BARRE WORKOUT 

✅  A quick and effective barre workout that hits the legs, thighs, glutes, arms, shoulders, back, triceps, core and abs — all in JUST 15 minutes!

TRY THIS BARRE WORKOUT ➡️

1

PLIE  SQUATS 

HOW TO: heels in toes out, engages the inner thighs and uses the backside of the glutes! 

2

SLOW COUNT BICEP CURLS 

Targets: Biceps & a little lower body (quads/ glutes)  Working on control of the weights, slowing it down to a 2 count lift, 2 count lower! 

3

WIDE BICEP TO LATERAL PRESS 

Targets: Shoulder & biceps  Find control with the weights; relax the shoulders as you press weights out to a "T." 

4

2 COUNT DEADLIFT 

Targets: glutes, inner thighs, & quads   Stay low in the squat and use the inner thighs to squeeze. 

5

PILATES BALL SQUATS 

Targets: inner thighs, quads, & glutes  If you don't have a pilates sponge ball, feel free to use a towel or pillow! 

6

TRICEP KICKBACKS 

Targets: triceps & legs with plie  Press the weights back with control, no momentum just using the triceps! 

7

STATIONARY LUNGES WITH SPONGE BALL 

Targets: Quads, inner thighs, & glutes  Stationary lunges work the legs while holding an isolated lunge. 

8

CONTROLLED BICYCLES 

Targets: Core   Slow and controlled will fire up the core. Try to do this movement at a slow 2 count base! 

SCREENSHOT THE WORKOUT 

1. Plie Squats  2. Slow Count Bicep Curl  3. Wide Bicep to Lateral Press  4. 2 Count Deadlift  5. Pilates Ball Squats  6. Tricep Kickbacks  7. Lunges with Sponge Ball  8. Controlled Bicycles  DO IT:  50 seconds of work, 10 seconds of rest x 3 sets! 

Helpful Tips for Barre Workouts

✅ Always use lighter dumbbells   ✅ Little movements = strength  ✅ Work for no momentum and pure strength! 

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