Warm Up Flashcards
Hundreds
Quickly come down to the floor Curl into a ball Chin to chest Extend your legs out on a diagonal Thighs, knees, feet together Heels together, toes apart Point your toes It's pump 2, 3, 4 curl right, curl left 8x - 8x8's It's pump 2, 3, 4 curl right, curl left *Focusing on your abs
Double Leg Stretch
Bend your knees, rest your head Curl into a ball Reach for your ankles Point your toes Extend your arms and legs out for 2, 3, curl back in 4x - 8x8's Its out, 2, 3, curl back in *Fluid movement controlled by your abs
Single Leg Stretch
Legs stay straight on a diagnonal Cross your right leg over your left Point your toes Reach to the right Curl right, just right *Shaping your right oblique muscle 16x - 4x8's
Cross your left leg over your right
Reach to your left
Curl left, just left 16x - 4x8’s
Zip your legs together Reach forward Hold the curl Criss cross your legs It's criss, cross, criss, cross 16x - 4x8's For 10, 2, 3, 4, 5, 6, 7, 8, 9, 10
Teasers
Bend your knees, rest your head Extend you arms long overhead Legs straight on the floor Point your toes Roll up, legs in a diamond It's arms, chin, abs and reach Back 2, 3, 4 4x - 8x8's Arms, chin, abs and reach Back 2, 3, 4 *Really working your abs, you are almost there!
Hold the last one here
Legs in a diamond, arms stay forward
Its’ back an inch, up an inch 10x
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Forearm Plank
Cross your ankles
Come to your forearms
Feet hip width apart
Bendstretch your right leg 30 sec.
*You are here for 90 seconds, challenge yourself
Right leg straight, bendstretch your left leg 30 sec.
*Small movements stemming from your core
Bendstretch them both 30 sec.
Last 30 seconds here, YOU CAN DO IT!
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Straight Arm Plank
Press up to straight arms
Feet hip width apart and parallel
Float your right toes
Tiny bend your arms to tempo
It’s bend and bend 8x - 2x8’s
*Really use your abs to bendstrech your leg
Right toes down
Float your left toes
Tiny bend your arms to tempo
It’s bend and bend 8x - 2x8’s
Both toes down
Tiny bend your arms to tempo
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10 10x
Push-Ups
Knees to the carpet Heels to your seat Hands in a diamond Big bend, big press 8x - 4x8's It's bend and press *Shaping your chest, back and arms
Hands come out wider than your shoulders
Big bend, big press 8x - 4x8’s
It’s bend and press
Bring your feet to the carpet Straighten your legs Hands under your shoulders Full body tricep press It's down for 2, up for 2 4x - 4x8's Down for 2, up for 2
Hold the last one low
Isometric hold for 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Chest Stretch
Seat to ceiling
Chest to the floor and stretch
Breathe
Tricep Dips
Slide your legs through
Hands under your shoulders
Fingertips face forward
Legs parallel, feet on the floor
Lift your hips up, shift your weight back
Bend you elbows
Take if forward for 2, back for 2 4x - 4x8’s
Forward for 2, back for 2
*Giving the backs of your arms the definition you want
Take it side to side 8x - 4x8’s
Right and left
*Keep a nice bend in your elbow
Back to center, pulse here to finish
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10
Knee-Ups
Welcome to Pure Barre, my name is Stacy. Lets get right into your 55 minutes. Feet are hip width apart and parallel Stack your palms in front of you Lift your knees to your hands Its Lift and lift 20 sec.
Arms overhead 10 sec.
Add a pulldown 10 sec.
It’s pull and pull
Rotate your upper body 20 sec.
Opposite elbow to opposite knee
Rotate and rotate
Back to center for 10, 2, 3, 4, 5, 6, 7, 8, 9 and 1
