Sexy Woman- BARRE WORKOUT Full Body No Equipment at Home
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00:00exercises to tone and chisel your entire body.
00:03No equipment is needed.
00:04I'm Ashton Chaplin.
00:05If you're new here, welcome.
00:07If you're not, welcome back.
00:09So excited for this workout.
00:10Let's go ahead and get started.
00:11I'm gonna be keeping time for us,
00:1250 seconds on, 10 seconds off.
00:15We're gonna start with a nice warmup though.
00:17So we take a nice big inhale in,
00:18exhale, forward fold all the way down,
00:21and then roll all the way up, just like that.
00:24Good, so you're gonna fold over like this and roll up.
00:28Keep going.
00:30So in this workout, you're going to see
00:32both ballet-inspired movements and Pilates
00:36for the best 20 minutes of your life.
00:40I love combining these because they work so well
00:43to just tone and chisel everything
00:45in such a short amount of time.
00:50Make sure you're breathing.
00:52We're gonna go straight into abs right after this.
00:54So we're gonna start with a nice warmup.
00:57We're gonna go straight into abs right after this.
01:05Okay, we're gonna come to the floor.
01:07We're gonna start in a half plank, just like this.
01:09Shoulders are over knees,
01:11or sorry, shoulders are over wrists.
01:13Hips are down.
01:14So I'm in a half plank.
01:15If this is too easy for you
01:16and you wanna just go straight up into your high plank,
01:18go for it, okay?
01:20So you can modify here to start.
01:22I want you to really get connected to that core.
01:24Lower the ribs down.
01:26Lengthen through the spine.
01:27Spread out through the fingertips.
01:29Pull the belly up in towards the spine.
01:31And let's go ahead and rise up if you're ready.
01:35Holding here, just a nice solid hold.
01:39Think about squeezing into the insides,
01:42lengthening out through the spine.
01:44Squeeze the booty a little bit.
01:46Belly button comes up into the spine and hold.
01:49You are strong.
01:55Good, little break.
01:56We're gonna go into a bear walk.
01:58So coming back into the high plank pose,
02:00you're just gonna walk the knees in
02:02and then walk the knees out.
02:05Join me now.
02:07The knees stop right under the hips, right there.
02:10And I know 50 seconds is a long time to hold a plank,
02:13but you are so strong
02:15and you are getting stronger every day
02:17that you come and join me for our workouts together.
02:20Let's go.
02:21That you come and join me for our workouts together.
02:24Spread out those fingers.
02:26Push the floor away even more as you start to get tired.
02:30Take breaks when you need and then jump right back in.
02:52Ah, little breather.
02:53Okay, we're gonna come down into our forearms
02:54and we're going to pike it up.
02:56So that same walking,
02:57we're gonna walk up into a pike.
02:59Okay, forearms down.
03:00Make sure forearms are parallel to one another
03:02and then walk it all the way up to the pike.
03:05Lower slowly all the way down.
03:07Again, forearms are parallel to one another.
03:09Make sure that the shoulders land
03:10right on top of those elbows at the end.
03:13Here we go.
03:14I know.
03:16I'm challenging you right from the start.
03:18I'm challenging you right from the start,
03:21but I know you can do it.
03:25This is where you got to push yourself.
03:28I know it's uncomfortable,
03:29but this is where the change happens
03:31when you get uncomfortable.
03:49Little breather.
03:50Okay, we're gonna come into a side plank now.
03:53Side plank to a nice little passe and reverse.
03:57Okay, join me now.
04:00Passe balance and switch it up.
04:18Let's go.
04:43Little breather.
04:45Okay, we're gonna go to a three-legged dog
04:48or a four-legged arabesque here.
04:50We're gonna tap it down and then switch legs.
04:53Switch and down.
04:56Lift it up.
04:57Good, squeeze that booty on the way up.
04:59Keep those arms nice and straight and strong.
05:09Keep that core nice and tight.
05:10Make sure that you're not dumping in the shoulders here.
05:12Lengthen out through the spine.
05:18Good.
05:39Good, now go ahead and lay to your side.
05:41We're going to take the right leg over
05:44and we're gonna lift up and pulse,
05:46working our inner thighs here.
05:48Lift up, up, and up.
05:50Good.
05:51So really focus here on this muscle working.
05:53Flex the foot, lift up.
05:57We're getting into legs now.
05:59And then we're gonna finish
06:00with just a little bit more arms.
06:02Good.
06:03So these 20-minute workouts are so perfect
06:05to squeeze in to your day or if you're traveling, right?
06:09Great for that snow equipment.
06:11And then you just feel good in your body.
06:13I mean, there's nothing that feels better
06:14than feeling good in your body, right?
06:16And that's what I'm all about.
06:18That's what I'm here to help you do.
06:20Good, keep it going, keep it going.
06:21Even through the burn, just a little bit left.
06:2310 more seconds.
06:26And then we're gonna stand up for a high lunge.
06:28Good.
06:43Lift up, up, and up.
06:45Good.
06:58Good.
07:15Good, keep it going, keep it going.
07:16Even through the burn, just a little bit left.
07:18Good.
07:28Good, let's stand up for a high lunge.
07:36So we're gonna come into this lunge.
07:38All you're gonna do is you're just gonna inch up,
07:40inch down, inch up, inch down.
07:42So I want you to get pretty low here.
07:44I know you're gonna start to feel the burn pretty fast,
07:48but that's the point.
07:48Now, if you wanna add arms, here we go.
07:50Add up and little up.
07:53Reach a little bit up,
07:55but for the most part, stay pretty far down.
08:11Not sure if you can hear, there's a train behind us,
08:15but we're going with it.
08:16Can't do anything about the train tracks.
08:18Good, four seconds.
08:25Okay, we're gonna go into a box lunge right here,
08:28and we're gonna just pulse it out.
08:29You're gonna feel fire.
08:31It's gonna be good.
08:32Hold it here and just pulse, pulse, pulse.
08:38Let that fire build up.
08:39You've got it.
08:46Let's go.
09:17All right, you made it through.
09:19That's probably the toughest one.
09:20At least for me, it is.
09:21Okay, now we're gonna do a side lunge
09:24and then come up into a nice little passe.
09:26All right, here we go.
09:27Side lunge, passe.
09:29I love pressing the arms back here
09:31because this really helps to activate the back muscles
09:34and reminds you to still use your entire body
09:37through the exercise.
09:38So right here, you still resist down,
09:40pull the core in, use the back.
09:42Beautiful.
09:46Get pretty low.
10:12Okay, now we're gonna go into a curtsy lunge,
10:16a little curtsy lunge to an open passe.
10:19So the toe just barely touches the knee.
10:21Okay, so nice curtsy lunge to passe.
10:43Falling in the sand.
10:44I'm gonna turn over just so I'm not falling.
11:06Okay, now we're gonna do those exercises on the left side,
11:10starting with the high lunge.
11:11You've got this.
11:12We've got this beautiful butterfly here to join us.
11:14Okay, let's do it.
11:20Stay deep into this lunge.
11:22I know you might feel a little ball of fire
11:24right under that butt and hamstring.
11:26That's what we want.
11:27Let it build up.
11:29It's doing good for you.
11:30It's making you stronger, toning those muscles.
11:34You've got your quads, your hamstrings, your glutes,
11:37and we are working all of them right now.
11:42♪ Ain't nobody touch me like you can ♪
11:46♪ I just need some closure, a little closure ♪
11:49♪ I don't need no roses on my bed ♪
11:53♪ I can pull you closer to me, babe ♪
11:56♪ Ain't nobody touch me like you can ♪
12:00Woo!
12:02Okay, we've got our box lunge.
12:05I know this is for me the hardest.
12:07That's why I put it in here so that I can get stronger too.
12:10Okay, let's go.
12:12Little pulses.
12:13Now, make sure you're not completely straight up.
12:16You wanna be a little bit hinged forward
12:18and pop the booty just a little bit.
12:20This is gonna help to activate those glute muscles
12:23right where the glute and thigh and the hamstring meet.
12:26Good, pulse it out.
12:28Woo!
12:29Let those muscles burn.
12:31It's just temporary,
12:33and you're gonna feel so good for the rest of your day.
12:37And you know that building up muscle
12:39is the best way to create longevity,
12:43to boost your metabolism, to keep you young.
12:47So, that's what I like to think about when I'm dying.
12:50♪ I can pull you closer to me, babe ♪
12:53♪ Ain't nobody touch me like you can ♪
12:55Woo, okay.
12:57Side lunge, here we go.
12:59We are getting there, so close to the end.
13:02Just two leg exercises, two arms.
13:04No, I've got a few extra surprises for you, just kidding.
13:09All right, lunge side and up.
13:13♪ I can pull you closer to me, babe ♪
13:16♪ Ain't nobody touch me like you can ♪
13:20♪ I just need some closure, a little closure ♪
13:23♪ I just need some closure, a little closure ♪
13:30♪ I just need some closure, I need some closure ♪
13:33Get low, get lower than you think you can.
13:36I want you to really feel that booty.
13:37Sit that booty back.
13:39Keep that spine strong, keep the abs in.
13:50Okay, curtsy lunge.
13:53So we're going to curtsy to a passe.
13:56I'm gonna face the side, just so that...
13:59I'll show you a few here.
14:05Now I'm gonna face the side.
14:08♪ Maybe if I stay the night, you could feel the same ♪
14:11♪ Maybe if you treat me right, we can re-arrange ♪
14:15♪ But I'm not even gonna try, if you don't wanna stay ♪
14:18♪ So how's it gonna be? ♪
14:20You can do one arm lifted, or if you want,
14:23you can do two arms.
14:25Makes it a little bit more challenging.
14:27♪ Babe, ain't nobody touch me like you can ♪
14:32♪ I just need some closure, a little closure ♪
14:35♪ I don't need no roses by my bed ♪
14:39♪ I could pull you closer to me, babe ♪
14:42♪ Ain't nobody touch me like you can ♪
14:45Okay, we've got two standing leg exercises here.
14:48We're gonna go into a grand plie in second position.
14:51We're gonna lift one heel up, lift the other heel up.
14:54That's it.
14:55Doing some good burns here, finishers for your legs.
15:00I love this one because this works your inner thighs
15:02as well of your outer glutes here.
15:05Of course, the quads work, hamstrings work.
15:08It's like the best leg exercise.
15:11So you can play with the arms.
15:13If you like to get fancy with it,
15:15have ballerina arms framing the face, soften the shoulders.
15:19Soft fingertips up here.
15:24Get lower if you can, get low, low, low.
15:27♪ I just need some closure, a little closure ♪
15:32♪ I could pull you closer to me, babe ♪
15:39Okay, coming into a first position,
15:41we're gonna plie, you're gonna have to use your balance here.
15:44Lift up those heels, come all the way up to a releve,
15:47and then slowly lower down.
15:49I know, it's gonna require a lot of balance work,
15:51but you can do it.
15:53Up, slowly lower, squeeze that booty on the way down
15:56because we're in a nice turned out first position.
15:59♪ Ever since you came around, I've never been sober ♪
16:05♪ Always in my head ♪
16:07Feel light through the whole body.
16:10Feel like you're balancing a book on the top of your head.
16:12♪ Taking you home, I don't wanna go back to who I used to be ♪
16:17♪ So if you ever need me, promise you won't let me go ♪
16:22♪ So if you ever need me, promise you won't let me go ♪
16:28♪ Promise you won't let me go ♪
16:33Okay, we've got two arm exercises right here.
16:36Tricep dips three times to tapping the foot, okay?
16:40Last two exercises, come on, you can do it.
16:42We're so close.
16:43So we're gonna go one, two, three, tap.
16:47One, two, three, tap.
16:49Keep going, one, two, three, tap.
16:53One, two, three, tap.
16:55You got it.
16:56♪ At the end, yeah ♪
16:58♪ But sometimes you can't handle your emotions ♪
17:03♪ And I guess that's okay ♪
17:05♪ Met you at a time when I was so low ♪
17:09♪ Went from just talking to taking you home ♪
17:12♪ I don't wanna go back to who I used to be ♪
17:16♪ So if you ever leave me, promise you won't let me drown ♪
17:28Okay, last bit, pushups.
17:30We're doing them together.
17:31We're counting them together, all right?
17:33We're gonna do it.
17:34Let's see how many we can do.
17:35I'm gonna do them on my toes for as long as I can,
17:37and I'm gonna go into my knees when I can't anymore.
17:40All right, one, two, three, four, five, six, seven, eight.
17:47Five, six, seven, eight.
17:52Come on, nine, 10.
17:56This is where you push.
17:5711, 12, 13, 14, more than halfway there.
18:0315, 16, 17, let's go.
18:0818, 19, 20, keep going.
18:13Five more, let's try five more.
18:1421, 22, 23, 24, we made it.
18:2125, 26, oh man, good job.
18:28I don't know about you.
18:29I need my hand held through pushups,
18:31so I hope you appreciated that.
18:33When can you do 26 pushup on your own?
18:35Not very often, but together we can do anything.
18:38Great job, I'm so proud of you.
18:40I hope you feel amazing.
18:41Your biceps are popping out, your abs are popping,
18:45your booty's popping, you're just popping.
18:47All right, comment down below.
18:48Make sure that you subscribe to my channel
18:50if you haven't yet, and I love you so much.
18:52See you on the next video, bye.