30-Minute Barre Ankle Weight Workout

How To Do Single Leg Glute Bridges and Leg Lifts

1. Start lying on your back, knees bent and feet flat on the ground.
2. Keeping your left foot planted on the mat, extend the right foot straight overhead (ankle stacked over knee).
3. Press through your heels to lift your hips off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips.
4. Hold this bridge position as you slowly lower your right heel towards the floor, keeping your right leg straight through the entire range of motion.
5. Inhale to float your right leg back up, returning the leg back to starting position.

Modification: Bend the knee of your moving leg, reducing the range of motion.

How To Do Hamstring Curl Heel Stamps

1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees. Option to drop to your forearms for more stability.
2. Lift your right leg, straightening it to extend your toes away from your body.
3. Squeeze through the back of your leg to curl your right heel towards your body, right knee bending to 90 degrees. Right foot is flat, foot flexed and sole of your foot up towards the ceiling.
4. With the right foot flexed, slightly lift the heel of your right leg up towards the ceiling, performing a “heel stamp”.
5. With control, slowly lower your right knee down an inch.
6. Then, straighten through your knee as you kick your right toes out, extending your toes away from the body and returning to starting position.

How To Do A 3-Point Push Up

1. Begin in a kneeling push-up position, both knees on the ground and hands stacked under shoulders, slightly wider than shoulder-width apart.
2. Then, keep your left knee on the ground as you lift your right leg, extending it backwards. Keep your right leg straight and point your toes to engage your glutes. Your body should form a straight line from your head to your right toes.
3. Bend your elbows and slowly lower your chest towards the ground, elbows falling back towards your hips. Engage your core to protect your lower back.
4. Then, press evenly through your fingers to push back up, straightening your elbows and returning to starting position.

How To Do Reverse Lunges and Cross-Body Punches

1. Start standing, feet hip-width apart and stacked under shoulders.
2. Step back with your left foot, both knees bent at a 90-degree angle to form a reverse lunge. Your front thigh should be parallel to the ground. As you step back, punch your left arm across your body, performing a cross-body punch with your left fist.
3. Then, press through your front right heel to stand tall, kicking your back left leg forward in front of your body as you stand. Left arm returns to your side.
4. As you kick, punch your opposite arm (your right arm) across your body, performing a cross-body punch with your right fist.
5. Then, step your left foot back into a reverse lunge, returning to starting position.

Modification: Reduce range of motion, tapping your moving leg back rather than performing a full reverse lunge.

How To Do Standing Side Leg Raises

1. Start standing, feet hip-distance apart. Shift your weight into your right foot, slightly bending your right knee.
2. Brace your core, then squeeze your outer glute to lift your left leg out towards the left. Left toes are pointed. Range of motion is less important than core stability and muscle engagement.
3. Then with control, lower back down, tapping your left toes on the mat to return to starting position.