(upbeat electronic music) - Hi. My name is Deanna with Renew
Active by UnitedHealthcare. The format for today's
class is barre basics. The class will be 30 minutes. The equipment you're gonna
need is just a chair, countertop, something about hip height that you can hold onto. Have that close by, but have room to move for your warmup, so just place it a little
bit out of the way. Also, check your
surroundings and make sure that there's nothing that you
can get hurt or trip over. Listen to your body and do
what feels right for you today. Let's go. Let's get started with our warmup before we get into our barre basics. Nice, soft legs, nice, wide feet, little wider than shoulder width apart. Just reach down, roll
those shoulders back, get out that stress and
tension out of those shoulders. Take another nice slow one back. Great. Now let's just take a little
head tilt to the side. Feel that nice stretch in your neck. This is where we hold
a lot of our tension, so this is a nice stretch. If you want a little bit more out of it, you can reach that hand down of the opposite side your neck is. Let's take it straight
down, chin to chest. Other side. Great. And again, if you want more, you can reach that hand down a little bit. So you wanna feel tension, but never pain. If you feel pain, go ahead
and back off a little bit. Good. Now take it back, chin to ceiling. Good. Bring it center. A couple more shoulder rolls. Good. Let's just contract forward and back, so just opening up your chest. Even though we're doing barre today, we're gonna work upper body as well, so we're getting a lower and
upper body workout today. Little, teeny squats. So remember, when you're in a squat, you don't have to go down
far to feel the effects. You wanna have the weight in your heels and you wanna be able to see your toes. So if you can't see your toes, you wanna stop and adjust,
pull your weight back and check it again. Good. Just a couple more here. We're gonna warm up our
toes and ankles a little bit 'cause we're gonna use those a lot today. So I just want you to point
and flex, point and flex. Just getting that ankle
joint warmed up a little bit. If you have your chair handy or something for you to hold on, go ahead and do that. Let's do little circles, clockwise first. Let's reverse it. Great job. Shake that leg out. Let's go to the other
side, so just point, flex, point, flex. Good. Couple more here. Good. Circle. Let's get started with our workout. So go ahead and get that chair
or whatever you have handy. We're gonna hold onto it. Your feet are gonna be in a little V, so if you've done ballet,
this is first position. You're gonna go ahead and
take that right foot out. We're just gonna lift and lower. Here we go. Up, down. So your lift doesn't have to be high. Again, whatever feels good for you today. So if your lift is just an inch
off the floor, that's great. Now we're gonna take that
lift to a pulse, pulse. So you're holding it up, just moving it about a
half an inch either way. Really working that muscle. You got a couple more here. Now we're just gonna hold it. Hold it up. So wherever that is for you. It could be right down
here, you might be up here, wherever your comfort spot is. We're gonna hold it a couple more seconds, then we're gonna take the same
thing right out to the side. Bring the leg in, side and down, lift. So you wanna make sure
you're not leaning like this. Have a nice, strong core, stand upright. Let's pulse it up. Pulse. Couple more. You're starting to feel
that burn, aren't you? Here comes that hold, so just hold. Point that toe, elongate through that leg. This knee should be soft,
not locked, but not bent, just nice and soft. Bring it in, take it to
the back, so back, in. I'm gonna turn just to show you. You do not have to turn. Step to the back. You can turn and hold on with
both hands if you need to. Hold it up, pulse. Couple more here. Then we're gonna hold it again. Here we go. Hold it up, stay nice and
straight in that chest. I know it's starting to burn. You got a couple more here. And four, three, two. Front. We're gonna cut it down a little bit. Now pulse it. So we're gonna go through it all again. Shorter time. And hold it. Strong core. Feel that strong. Zip it up. Feel your belly button to your ribcage. Let's take it over to the side. Bring it in, lift. You only have four this time. Pulse it. Hold it out. Bring it in. Let's go to the back. Lift and lower four times. Pulse it out! Let's hold. Elongate through your
head, through your toe. Bring it in. Nice job, everyone. Let's shake those legs out. If you have something that can move, you're gonna go ahead and
take it to the other side so that we can do the other leg. So now you know what we're doing. Same exact thing on the left leg. Then we'll give the legs a little break and go to some upper body work. Here we go. Toe out. Turn that leg out slightly, your other foot is at a 45 degree angle. Here we go. Lift and lower. You have four more before we pulse it. Let's hit that pulse. Strong core, zip it up,
belly button to spine. Here comes that hold. Hold it out. Elongate through that toe
all the way up to your head. Think about ballerinas, how
they look so long and lean. They're elongating
everything when they move. Bring it in. Let's take it out to the side. You have four more. Last two, then we're gonna pulse. Here we go. Pulse it. Little bit more. Now this leg may start to
burn a little bit more quickly 'cause we've used it already to stabilize when we worked the other leg. Hold it. Take breaks when you need to. If you need to drop that leg, shake it out and get back in
there, go ahead and do that. Whatever your body feels
like it needs today, that's what you need to do. Bring it in, take it back. Back and in. I'm gonna turn again to show you. So your leg is slightly open,
your hip is slightly open. Here we go. Pulse it up. My classes love it when
I tell them to pulse. It's their favorite word. (woman giggles) Here we go. Let's hold it out. Hold it. Elongate, stretch all the
way through those toes. We're almost there. We're going back to the front. Here we go. Take it front, cutting it down. Let's pulse it up. Here comes that wonderful hold. Hold it, stretch through
that toe, point it. Bring it in. Let's take it out to the side. Here we go. Side, lift. Pulse it. And hold it. Take it back. Lift, lower. Pulse it. Let's hold it. Stretch through that toe, elongate up through your head and neck. You got it. We're almost there. Five, four, three, two, one. Great job, everyone. Shake those legs out. We're gonna go to upper body
next, so if you have a chair, you can just move it a
little bit to the side. You won't need it for this part. We're gonna take nice, wide, soft legs. We're gonna work with
resistance on the arms, so we're not gonna have
anything in your hands. If you wanted to, you could
add a one or two pound weight, but definitely not necessary. So we're gonna start with the palms up. You're gonna act like you're
pushing through quicksand and then pushing back out. Here we go. Up. And down. Up. And down. Good. You got a couple more. Let's take it a little quicker. Here we go. Up, down, up, down. Four. Three. Two. Last one. Hold it out here. Just flip. Up, down, up, down. Great job. Keep that core tight and engaged. If it's not comfortable
to stay in this squat, just stand straight up with soft knees. Let's take it quicker. Here we go. Up, up. So your arms should start to feel it now. You don't need weights. You can just use your
resistance of your arms to get a great workout. Back up, up, slow, down, up, down. Two more slow. Hold it. Quick. Up, down, up, down. Two more here. Palms, up, down, up. Two more, then we're going quicker. Let's quicken it. Up, up. You got this. Take a break when you need to. Shake out those arms if you need to. Four, three, two. Shake them out for a second. We're gonna come forward right here. Cross, slow. Four, three, two, palms up. Same tempo. Keep crossing. Four, three, two, quicker, right here. You got this. Three. Two. One. Let's go palms up, switch. Same thing. Come on. We're almost done with this section. Then we're gonna do a little tricep. Four, three, two. We're right here. In, push back, nice and slow. Under arm, push back
like you have a heavy box you're lifting behind you. Use that resistance like you're going through quicksand or
pooling through water. Here we go. Hold it up, pulse. You know we were gonna pulse. How could we not pulse when
we're in a barre class? Keep it going. Four, three, two. Watch me. Cross, cross. Good. Keep it going. Five. Three. Two. One. Slow, slow, and in. Slow, and in. You have two more. Last one. Shake those arms out. That was great, everyone. If you want to use the
chair for this, you can. You don't have to. It's gonna be open floor work. So we're just gonna start
with regular squats. We're gonna work one leg
at a time, then switch. Here we go. Just squat. Down and up. Good. Down, weight in the heels, and up. You have two more. Last one. Now we're gonna take a side lunge. Both feet forward. Lunge, tap it in, lunge and tap. So, you wanna make sure
your weight is even, you knees are forward,
your toes are forward. We're gonna keep it out. We're gonna side, back, front, back, so we're just moving that foot. Here's where the chair comes in. If you wanna hold on there, you can. Front, back. You have two more. We're gonna take this to a slow curtsy. So just like you're bowling. Slow and up. Good. Slow and up. You have one more here. You know what we're gonna do? We're gonna pulse it. Three, two, one, tap it. Three, two, one, tap. Two more. Last one. Come up, squat. Little break. We're gonna switch legs. Take it slow. Last two. Here comes our side lunge. So remember, side, in, side, in, side. Toes forward, knees forward. Last one. We're moving it. Here we go. Front, back, front, back. So again, knees and toes are forward. Front, back, front, back. Here comes that slow bowl, this side. Slow and up. Nice and slow, and up. So just like you're bowling. Knees forward. Last one. Let's pulse it. Three, two, one, tap it. Three, two, one, you got two more. Last one. Squats, nice and slow this time. Slow and up. Sit back in those heels. You don't have to go down far. Make sure your chest is up. I could still see my Renew Active. I should be able to see something
on your T-shirt as well. Side lunge. Side and up, again. Side and up. Side, up. One more. Front, back, here we go. Front, back, front, back,
front, back, front, back. Good. So your legs are your largest
muscle group in your body. Really important to work them. Slow bowl. And up. The stronger they are,
they help keep you stable. One more. You know what's next. We're gonna hold it down. Pulse. Three, two, one, tap it in. If you can stay low when
you come to tap it in, you'll extra work on that leg. One more. Squats. We have one more set. Down and up. Two more. Our side lunging. This leg's moving. Side and tap it in, side and tap. Two more times. Take it out, and in. One more. Front, back. Here we go. Front, back, front. So toes forward, knees forward. If you need to hold onto something, you could have a chair here or there. Last two. Slow bowl. Slow bowl, tap it up. Again. Down and up. Two more times. Come on, you got this. One more. Triple, keep it down. Three, two, one, tap. Two, one, two more. Last one. How's that leg feeling? Let's end with some squats. Slow and up. Good. Take it down and up. Two more. Last one. Nice job on those legs. Let's shake them out. Grab some water if you need it now. We're gonna end with some more upper body and core before we go to our cool down. Hope you guys are all doing well and feeling good so far in our workout. We're gonna take it nice and wide. We're gonna make a circle,
high and low with our hands, then we're gonna come in and do it small. Here we go. Take it up. Up, tap, under, tap, up, tap, under, tap. You know we're gonna speed it up, right? You can keep that tempo or
take it up, down, up, down. Four. Three. Two. One. Take it small. Here, under, so little movement here. Like you're tracing an orange. Let's take it quick right here. Now your arms feel that, right? There it goes. Four, three, two, one. Crunch, center. So hands are behind your head, you're not really pulling your neck, you're just resting them there, you're thinking about your belly button contracting right in half. Pulse. Right center. Little teeny movement. You got it. Four, three, two, back to arms. Slow, under, up. Two more slow. Quick. Up, down. Last two. Let's take it small. Trace that orange. Double, under. You got this. You're almost there. We're so close to the end. You've done great this whole class. Let's take it quicker. Up, down. Two, three, four. Bring the arms up. This time, we're gonna
crunch side to side. Get ready. Here we go. Side, center, side, center. So think about your rib and
your hip bone trying to meet. Keep your chest up, nice
soft neck and shoulders. Take it center. Center. Same contraction right from the center of your body like you're folding in half. Four. Three. Two. Arms, little circles. Get a little arm burnout right at the end. Let's add a little squat. Squat, two, three, and four. That was so great, everyone. You have done so good in this class. Let's do a little cool down and stretch. So, take your legs nice and wide, go ahead and reach one arm up, over, reach through those fingertips, feel the stretch all along your side. Take a deep exhale. You just did that. You just made it through
that 30-minute barre class. You did a great job. You got some activity in for the day and now we're gonna have a nice stretch and thank our body for just doing that. Other side. I want you to come center,
hands on your knees, take your chin to your chest, so little cat-cow if
you know this in yoga. We're gonna do a little
standing cat-cow stretch. Now chin up, chest up. Back down, chin. And stretch. Let's stretch out those legs a little bit, so take one leg forward, one leg turned slightly out to the back and you're just gonna walk
your hands down your legs until it's comfortable for you and you feel a stretch
in that back of your leg. You wanna go ahead and square your hips and push them to the back wall. Take some exhales here. Get that heart rate down. One more. Good. Bend that front knee, slowly come up. Let's switch legs. So one foot out, one foot to the side, go ahead and walk those hands down. Breathe. Front leg bend, come on up. Let's take the legs nice and wide. Breathe up. Exhale down. Up. Exhale. Good. Point the toes forward. Go ahead and take a little side lean so you feel a stretch a little bit in that inner thigh that we worked today. Go ahead and slowly shift
over to the other side. Remember here, your toes are forward, your knees are forward. Take some nice, deep breaths. On every exhale, let that
stretch go a little further. Come center, bend those
knees, slowly roll up, bring those feet in. Take a deep breath up. And exhale. One more time. Good. A couple shoulder rolls just to make sure everything's nice and loose. Thank you for taking time to be with me and Renew Active today
and I will see you soon. (upbeat electronic music) (bright piano music)
