This may be the most potent blend of the ballet-inspired method: a mix of fast, no-impact intervals and firming moves. Prepare to be won over by how much fitter you’ll feel in just three workouts.
Anyone who has been to a traditional barre class knows that those signature micro move ments will make your muscles feel the burn. But make you breath less? Doesn’t happen. Which is what sets this latest twist apart from other barre workouts. Instead of alternating stretching and exer-cising, it benefits from the heat of doing bigger moves back to back.
“We wanted the typical barre class to come alive so you’re never stand ing in the same place for long periods of time or isolating one mus cle,” says Kerry Clarke, co-creator of Fire Barre at POE (short for peace on earth) hot yoga, barre and boxing studios in New Jersey. “Right from the start, your heart rate gets elevated with a cardio-infused warm-up, and it stays that way because you’re not luxuriating in a stretch between moves.”
Plus, the Fire Barre creators have figured out how to intensify classic barre exercises to squeeze more sweat and sculpting out of every rep. Take the usual on-the-barre push-ups: Fire Barre stretches them out to a three-minute, non-stop segment, alternating standard and triceps push-ups and switch ing the pace as well as range from full presses to pulses, holds, and chest taps. The addi tion of twists and leg movements engages the core even more.
In fact, each move in the routine targets a major muscle group and also brings in the surrounding smaller accessory muscles. “This gets you a higher caloric burn and helps you gain strength and mus culature because you’re hitting muscles that other workouts forget,” says Fire Barre co-creator Kate Albarelli. Working small and large muscle groups at once will raise your metabolic rate and help you whittle away fat, she explains.
Kerry and Kate created a fast and furi ous sample workout for Shape that you can do even without the barre; just grab the edge of a countertop. You know that fire sensation you get in your muscles when you’re about to quit? You’ll feel that from start to finish in this dynamic routine.
After the warm-up, you’ll begin with two targeted arm exercises. “Throw on some music with a really strong beat, and bop along to it, engaging your rib cage while you’re repping to keep your heart rate up,” Kerry says. Then do the next level thigh and glute exercises – those are the biggest calorie-burning muscles in the body, so your metabolism will be rev ving. You’ll finish with a core series that hits the deep abdominal muscles for targeted waist cinching.
Do this routine three times a week for four to six weeks. You’ll notice changes in just three workouts.
With barre, high intensity doesn’t have to mean high impact, Kerry says.
HOW IT WORKS
Fire Barre’s choreographed warm-up is dance-inspired; the idea is to flow through in constant motion. Do arm circles with knee bends in both directions, side-to-side lunges with overhead reaches, low squats with hands on floor, forward folds, and low lateral lunges with a flat back for a total of 3 minutes. After the warm-up, do each of the moves here for the reps indicated until you finish the workout. Do this routine three times a week for four to six weeks.
TOTAL TIME
Up to 30 minutes
YOU WILL NEED
Free weights
1 TRICEPS STEP
[A] Kneel on floor with weight in each hand, arms by sides. Hinge body forward from hips and reach arms behind you so that one end of each weight rests on floor behind you.
[B] Lift straight arms 25cm to 30cm, then lower weights to floor. That’s 1 rep. Do 10 reps.
[C] Turn palms down, touching weights to floor behind you.
[D] Lift arms up and out to side in arcing motion, then lower to floor again. That’s 1 rep. Do 10 reps.
SETS 1 REPS 20
SCALE DOWN Touch weights to bottom step of staircase instead of floor.
2 ROTATED STRUT
[A] Stand facing barre, arm’s length distance away, both hands on barre slightly wider than shoulders. Cross right foot over left and twist hips right, keeping shoulders square to barre. Do 10 incline push-ups.
[B] Perform 10 more push-ups, bringing bent right knee towards left elbow each time elbows bend. Extend right leg down to start each time arms straighten. Switch sides; repeat.
SETS 1 REPS 20 per side
SCALE DOWN Omit first 10 incline push-ups.
3 DANCING LUNGE
[A] Stand with left side next to barre, left hand gripping barre loosely, right hand on hip. Step right foot forward, bending both knees to 90 degrees to start.
[B] Hinge upper body forward from hips. Push off left foot to lean forward and lift left leg behind you to just below hip height. Return to start. That’s 1 rep. Do 10 reps. Switch sides; repeat.
SETS 1 REPS 10 per side
SCALE UP After lifting left leg, bring it to chest, extend back, then return to starting position.
4 TOE BRIDGE
[A] Lie face up on floor, knees bent, arms at sides. Straighten left leg up with toes pointed towards ceiling to start.
[B] Lift hips high. Lower to start. That’s 1 rep. Do 20 reps. Switch sides; repeat.
SETS 1 REPS 20 per side
SCALE DOWN Lie on floor facing staircase and place ball of right foot on bottom step instead of floor to perform reps.
5 TWISTED MERMAID
[A] Lie on floor on left side and prop yourself up on left elbow, right hand touching behind head, elbow bent out to side. Bend knees to 45-degree angle in front of you, toes in line with hips to start.
[B] Lift bent right leg up so knee is in line with shoulder.
[C] Rotate at waist, bringing right elbow forward towards floor while extending right leg straight. Reverse movement to returnto starting position. That’s 1 rep. Do 10 reps. Switch sides; repeat.
SETS 1 REPS 10 per side
By targeting smaller muscles, you’ll get arms, abs, and legs that are strong through and through.
6 FIGURE S WEIGHT
[A] Stand with feet wider than hip-width apart, toes pointed out to sides, and hold one weight in left hand. Lower into deep squat to start.
[B] Maintaining squat throughout, reach weight through legs and grab it with right hand.
[C] Pull weight through legs to right side.
SETS 1 REPS 20
SCALE UP Lift right heel up for 10 reps, then left heel.
7 AB BLAST
[A] Lie face up on floor and propped up on elbows, elbows stacked directly under shoulders, and left leg lifted 15cm off floor. Maintain position, keeping abs tight.
[B] Lift arms out to sides at shoulder height and rotate palms down, keeping elbows bent at 90 degrees. Return to starting position.
[C] Extend arms straight out in front at shoulder height. That’s 1 rep. Do 10 reps. Switch legs; repeat.
SETS 1 REPS 10 per side
8 SHAPE SHIFTER
[A] Stand with feet hip-width apart and hold weight in each hand straight out at shoulder height, palms facing each other. Bend elbows 90 degrees and press weights together (keeping elbows about 15cm apart). Maintaining bent-arm position throughout, rotate arms and torso right to start.
[B] From there, draw a backwards Z with dumbbells, rotating left (so weights are over left shoulder).
[C] Move diagonally downwards and right (bringing weights by outside of right hip).
[D] Then rotate left (to bring weights outside of left hip). Return to starting position. That’s 1 rep. Do 20 reps, continuing in fluid motion.
SETS 1 REPS 2
SCALE UP Perform on knees. When arms are on upward diagonals, lift seat all the way off heels. When arms twist down to lower diagonals, sit back on heels.
PHOTOS DEAN ISIDRO
STYLING JENN BARTHOLE
HAIR NICOLAS ELDIN/ART DEPARTMENT FOR AMIKA
MAKEUP JODIE BOLAND/SEE MANAGEMENT FOR BECCA COSMETICS
MANICURE RACHEL SHIM FOR CHANEL LE VERNIS
BARRE TIP TOP PROPS
