The Strength-Boosting Barre Workout That Makes Your Muscles Quiver

Add to Flipboard Magazine Add to Flipboard Magazine.

If you are planning to gain muscle fast, there is a guideline that should be followed

–              Start with basic strength training

–              Work for different muscle groups and to rest between workouts

–              Eat a high-calorie diet rich in protein, veggies, fruits, and whole grains.

–              Stay hydrated.

–              Remember to get enough sleep and to focus on weight-training.

Here is presented one of the best workouts that strengths your muscles fast and properly.

  1. Warm Up

As for any workout the first you need to warm up. Step up and down on your platform, fitness step or stair. It takes for about two songs (6 to 7 minutes).

  1. Lunge on Relevé with Lateral Raise

You need weights in both hands.


–              Starting position – place right foot in the center of your step and step left leg back and behind you on a distance that allows you lower-body flexibility.

–              Raise right heel up.

–              Bending both knees down, raise arms out to side at shoulder height.

–              Perform this 10 times. Change legs and repeat.

For beginners (easier): You can lower right heel, or discard off the right weight and instead, hold on to something stable and move only left arm down and up as you lunge.

Advanced (harder): Increasing weight in the arms, lower deeper in the legs, increasing reps to 15 each side.

Targets: adductors, quads, calves and shoulders.

  1. Wide Second Position Plié with Hammer Curls


–              Starting position – Bring legs into a turned-out position making sure your thighbones are pointing in the same direction as your feet. Hold weights in both hands in front of your hips, and lift the arms off the thighs an inch.

–              Bending knees come to the lowest point, keeping your spine neutral and curling the arms all the way up toward the front of your shoulders.

–              Do this 20 times.

For beginners (easier):

Get something easier to hold in the right arm and only do 10, and do 10 reps with the left arm.

Advanced (harder):  Raise the upper arms a bit and curl the arms up and down and only come up half way before lowering again.

It Targets: Quads, glutes, adductors, biceps and front of the shoulders.

  1. Reverse Lunge on Step with Front Shoulder Raise


–              Starting position – Standing in front of the step about 2 feet, place right leg behind on the step. While arms are down to the side with palms in.

–              Bending both knees, keep the front knee moving no farther forward than the mid-foot.

–              Lowering legs down, raise straight arms up and in line with the shoulders.

–              Stand back up, lowering arms.

–              Perform this slowly for 10 times on each leg.

Targets: Quads, adductors, hamstrings, and front shoulder.

  1. Hamstring Hinge with Triceps Raise


–              Starting position – Standing 12 to 18 inches behind the step, bring left leg up and forward so that it rests on the step, keeping right leg straight and arms down by the sides

–              Pivot entire torso from the pelvis over the left leg and step, raising your arms straight back and up, breathing regularly since this is a pretty intense exercise.

–              Perform this 10 times per side.

It Targets: Hamstrings, lower-back muscles, hip flexors, triceps, and back shoulders.

  1. Elevated T Stand Reaches


–              Starting position -Holding a weight in the left hand, place the right hand on the step with thumb facing forward and step out so that the body is in one long plank

–              Raise the left arm up straight.

–              Inhaling, reach top arm underneath torso and lift hips up and forward a bit.

–              Exhaling raise back up to the start.

–              Perform this 10 times.

–              Change sides and repeat.

It Targets: Lats, shoulders, obliques, abductors, adductors and glutes.

  1. Plank Push-Up


–              Starting position – With hands on the step, just bit outside the shoulders step feet back so that legs are straight and body is in one long plank.

–              Inhaling, lower down with elbows close to ribcage.

–              Exhaling raise back up.

–              Perform this up to 10 times.

Targets: Pecs, core muscles and anterior delts.

  1. Elevated Knee-Ins


–              Starting position – push-up position with hands on the step. Inhale

–              Drawing front leg in and toward front shoulder on the exhale.

–              Inhale and step it back.

–              Perform 10 reps.

–              Change sides and repeat.

Targets: Pecs, abs, deltoids, erector spinae, hip flexors, and diaphragm.

  1. Elevated Bridge with Chest Raise


–              Starting position – Laying upright on your mat, hold weights in both hands and bring arms out to the side on like a “T” position.

–              Raising hips up distributing weight along the upper back, not the neck, forming long line from shoulders to knees.

–              Lowering hips to just above the mat, raise arms up just above the shoulders.

–              Repeat these moves slowly and with control 10 times.

–              Keep hips lifted for a 10-count hold.

Works: Hamstrings, lower Back, glutes, pecs, and anterior delts.

  1. Hip Stretch


–              Starting position – Laying face up, cross legs, left on top of the right, and draw bent knees in toward chest.

–              Hold this stretch, breathing a few deep breaths.

–              Change sides and repeat.

  1. Chest Opener


–              Starting position – Sitting on your mat, cross your legs rotating externally your arms back and behind you.

–              Lifting chest up, feels the front torso and arms opening.

–              Hold this position for a few deep breaths.

  1. Triceps Stretch


–              Starting position – Sitting up tall, reach your right arm behind the head and fingertips down the spine.

–              Using left hand encourage a deeper stretch of the back of the right arm.

–              Hold a couple deep breathing.

–              Change sides and repeat.

Source,Original Article: