Name: Playbook - Elina Vanaga - Legs & Glutes Barre Fusion
Uploaded: 2021-01-18T11:48:00.726Z
Duration: 30 min
Description: Legs & Glutes Barre Fusion

You will love this workout if you hate leg days! It’s around 30min long, very feminine and will help you build long lean muscles in your legs! All you need is a chair and you’re ready to go! 

Enjoy and let me know how you feel after the workout!

I posted this workout as single exercises. You can do one single round but if you have more time, energy and want better results, do at least 3 rounds! 💪🏼💯👏🏼

Simple warm up exercise - Running Imitation. Stand with left leg as your support leg and move your right leg up and down backwards. Do 15 reps with one leg, then change the legs for another 15 reps. All together 30 reps and you’re ready for the next exercise!

Warm Up

Balance holding to the back of the chair - your improvised home barre. Stand on one leg and lift and tap with the other one from one side to another. 

Remember - keep your core engaged, your shoulders down and work your glutes and legs! 

- 20 reps with right leg 
- 20 reps with left leg

Leg Side Taps

Stand on your left leg and lift your right leg up with the knee towards your body. Keep the balance by engaging your core and move your right knee towards the lower outer part of your left leg. Then come back. 

- 15 reps with right leg
- 15 reps with left leg

Knee Tap To Leg

- Balance on to your chair
- Lift one leg and donkey kick 30 reps 
- Change the leg and donkey kick 30 reps

Standing donkey kicks

- Balance holding on to your chair 
- Lift one leg in 30-45 degrees
- Pulse the leg feeling your outer glutes on fire 
- 30 reps with left leg 
- 30 reps with right leg

Side Pulses

- Start with legs a bit wider then your shoulders 
- Point your toes out
- Sit in a sumo squat
- Do 2 pulses 
- Stand up straight and engage your core 
- 30 reps

Sumo Squats With Pulses

- Stay in the same position as the previous exercise 
- Sit in a sumo squat and stay there for 20-30 pulses - until you feel your glutes and legs ON FIRE 🔥😀🥳

Legs & Glutes Barre Fusion

More workouts from Elina Vanaga