Barre Basics

Hearing all of the chatter about the hot new barre trend that’s sweeping studios across the nation? Barre workouts are basking in the glory of their popularity as they help women create the derriere of their dreams! Movements inspired by ballet and bootcamps are married together to make workout that can be achieved by anyone of any fitness level. Movements are basic and require very little equipment. Here are a few of my favorites from Tracey Mallet’s booty barre workout! You can try these LIVE in my classes – leave a message in the comments and I will send you my class schedule. We begin October 1st.

 1. Z POSITION WITH BALL

Z_up

  • Begin by sitting on the floor with your legs in a Z position facing the barre, back leg extended behind your hip and hands shoulder-width apart on the barre.
  • Place a ball under your rear ankle and lift your knee up towards the sky. Press your ankle into the ball as you lift your knee higher than the ankle, then lower it to ankle height.

REPS: 8-16

MUSCLES: Glutes

  2. TRICEPS LEG EXTENSION

  • Palms resting on the barre, step back to stand on the balls of your feet.
  • With abdominals engaged and back flat, bend your elbows for a deeper pitch forward to the barre. Extend and lift your right leg behind you, toes pointed, then lower it.
  • Resist the barre as you drww your shoulder blades down your back

REPS:  4-6 with each leg extended

MUSCLES: Triceps, hamstrings, glutes

 3. CAN-CAN

  • Begin seated on the floor under the barre, with your shoulders directly under your shoulders and your spine in a deep c-curve. Grip the barre with your hands shoulder-width apart. Knees are bent in front of the body with toes pointed and touching the floor.
  • Keep your spine curved and lift the right hip off the floor and point your toes to the right then to the left.

REPS: 8-16

MUSCLES: Abs and obliques

 4. SIDE CRUNCH HIP OPENER

  • Stand next to the barre and rest your right forearm onto the barre as your draw your shoulder baldes down focusing on contract the obliques. Extend your left arm overhead and make sure your public bone is over the heel.
  • Bend your left elbow and your left knee to meet, at your side as you lift the supporting forearm off the barre.
  • Keep your hips and shoulders square as you move your elbow down and your knee up. Your focus is for your lowest rib and hip to join activating the obliques.

REPS: 8-16 Muscles: Obliques

  5. BALL HIP EXTENSION

  • Start with hands resting shoulder-width apart on the barre and your supporting knee is bent. Place the ball behind the back of your right knee, and squeeze it.
  • Lift your right leg up and down directly behind you as you squeeze the ball.
  • Then, lift and lower your right knee directly to the side of your body.
  • Keep the upper body completely stable.

REPS: 8-16 each side

MUSCLES: Glutes, hamstrings and abs

Chicken Tortilla Soup that will ROCK your world!

Andrea's (aka the No Diet Diva) Rocking Tortilla Soup! Andrea’s Chicken Tortilla Soup

Serves 6

  • 6 tablespoons olive oil
  • 8 corn tortillas, chopped
  • 6 cloves of garlic, minced
  • 1/2 cup chopped fresh cilantro
  • 1 medium onion, diced
  • 1/2 jalapeno, minced
  • Juice of 1 lime
  • 1 16oz. jar tomatillo salsa (I use Herdez)
  • 1 13oz. box crushed tomatoes (I use Cirio)
  • ***Note – you can use 1 – 28oz. can diced tomatoes instead of the above***
  • 2 tablespoons ground cumin
  • 2 teaspoons Chipotle chili powder
  • 4-6 cups Chicken stock
  • 1 tsp. salt
  • 3 cups chopped rotisserie chicken, shredded or diced

Heat oil in large saucepan over medium heat. Add tortillas, onion, garlic, cilantro and jalapeño. Sauté for at least 5 minutes or until onions are translucent. Stir in tomatillo salsa and tomatoes. Bring to a boil, and add cumin, chili powder, salt, and chicken stock. Return to a boil. Reduce heat. Add salt and juice of lime. Cover and simmer for 15-20 minutes. Stir in chicken. Reheat. Serve in bowls with whatever garnish you desire (like avocado, tortilla chips, sour cream etc.)

No Diet Diva's ROCKING Tortilla Soup!

No Diet Diva Tortilla soup Garnish

 

An all new way to CHISEL your BODY!

Get in the BEST shape of your life with the right combo of fitness combined with FOOD!
On October 1st, Beachbody will be releasing a sneak preview of the Hammer and Chisel program on Beachbody on Demand!! You will be able to try it out for free with a 30-Day trial membership if you don’t have Beachbody on Demand. Click here to start your FREE 30-Day trial: http://bit.ly/SignUpWithAndrea

THIS is one program that is going to completely change your body, your attitude and your life! I use Beachbody programs, I get incredible results from them. In fact, the best results I’ve ever haLean muscles are HOT!d from ANY exercise program or classes that I teach. THIS ONE is a GAME CHANGER!

Just remember to cancel on day 31 if you do not wish to keep your Premium Club Membership so you don’t get charged.

The Master’s Hammer and Chisel, a 60-day program that will help you craft a defined, visually-dramatic physique. Calabrese and Kalev — both award-winning fitness competitors — joined forces to create this one-of-a-kind workout that will sculpt you from head-to-toe. We can’t share too many details just yet, but if you want to find out more, watch the video below!