Barre 31 Day Challenge & Teacher Training - CPD Certified

Learn the correct technique for using the heavy weights and alignment for upper body work.

• Toning the biceps, triceps and mid/upper back using the heavy weights
• Work the entire back lines with back extension work
• Warm up the core and work the entire upper body with Push Ups

Please do the short stretches after the section, included in the resources with this lecture.  Every section will have stretches, so please look out for them.

Learn what you should be looking out for in terms of posture throughout the thigh set.

• The very challenging Thigh Dancing
• Yoga Chair using the ball to activate the inner thighs
• Low V, the turnout finding a few more muscles to work

Learn how to correct common alignment issues in Foldover and Oyster

Working the entire hip and thigh area with two exercises which balance gluteus maximum, medius and minimus

• Modified Foldover for maximus
• Oyster for medius

All the abdominal muscles need to be workout during a Barre workout.  Learn the correct techniques involved and how to get into the Roundback position and neutral position.

Build a girdle of strength with

• Side planks for the obliques
• Forearm Roundback for rectus abdominis
• Neutral selection for the deep core muscles

This is where we put the whole thing together.  Ensure that you feel comfortable with all of the sections before attempting to put them together.  Pause after each section if you need a "breather" and do the short stretches you learned after each section.  Be sure to do the final stretch in the next lecture and use this on your rest days.  

After every complete workout, you will find this Final Stretch video.  You will probably learn it after the first few times, but I thought it would be easier to put it in after every workout rather than you having to find it each time or forget an important stretch.  It is always the same: it stretches out all the muscles in your entire body, essential as the Barre workouts work your entire body.  It is extremely important that you follow the full workouts with this stretch and use it on your rest days to maintain flexibility and mobility.  If you practice yoga, you may well have your own favourite variations, but please ensure that all muscle groups are targeted.

Prenatal: althouth this is not a prenatal exercise course, if you wish to continue to use these workouts to maintain the great results and at some point find you are pregnant, then please use the stretches detailed in the PDF accompanying this lecture.

Posture and technique tips for this section.

• Straight to the floor with the multitasking Plank and variations.  Great for the upper body and core.
• Get to work with the light weights for the chest, shoulders and triceps.

Don't forget to stretch: JPG with this lecture.

Posture and technique tips for this section.

• Plies 
• Lunges
• Another thigh dance, this time a hover variation

Remember your stretches!

• Pretzel, highly effective standing glute exercise, which will take all your effort to maintain pelvic stability!
• To the floor for Box lifts with a optional testing variation to finish with.

• Extra upper body work with the box position
• Some classical Pilates for neutral
• Feel your obliques working with the Roundback set on the ball

This is where we put the whole thing together.  Ensure that you feel comfortable with all of the sections before attempting to put them together.  Pause after each section if you need a "breather" and do the short stretches you learned after each section.  Be sure to do the final stretch in the next lecture and use this on your rest days.

• Biceps work with the heavy weights, moving to work for the mid/upper back
• To the floor for Plank work, warming up the obliques with hip dips

• Leg lifts for the quads
• Plie and V with a fun dynamic section - for balance, you will need a chair each end of the mat

• Standing forearm foldover
• To the floor for the classical Pilates Side Leg Series

• Triceps dips transition
• Very effective obliques set using the ball
• Challenge yourself to maintain pelvic stability in Roundback
• Keep the ball handy for Neutral abdominal work

Full upper body workout using the heavy and light weights.  If it gets too much, use light instead of heavy or no weights at all.

• Hi Heel with some nice variations to think about
• Curtsy gets some muscles you never knew you had!
• Hinged lunge warms up the glutes ready for the next section.  Please make sure you use a different leg for the lunges (not sure I did - take 7!)

• Side Foldover: keep the spine aligned!
• Kneeling Glutes with or without the weight.  Heavy as you like!
• Bridge to finish this set.

• Side bends, planks or twisters - anything goes if you have a favourite variation - but please modify if you have wrist issues.
• Neutral scissors
• Roundback incorporating a further stretch for the glutes

This part of the course is intended to help those of you who are already teachers incorporate Barre into your existing classes or add Barre to your repertoire. It is not intended to be a "Teacher Training" course.  You need to at least have completed my Pilates Teacher Training course or similar so that you have a good knowledge of anatomy & physiology and posture.  The only exception to this is those of you who have a dance background.

This course has given you an introduction to Barre and the notes in the handbook provide practical information on how to put classes together and class organisation.  I am giving you 10 assignments to complete if you wish.  It will really help you in class construction.  Take selfies, add pix and share all of your ideas with each other.  Give each other feedback, too.  There aren't necessarily any right or wrong answers.  Get creative.  Feel free to message me at any time.

Finally, I know that some training/licensing organisations in the US and Canada are accepting my courses as evidence of further education and awarding CEU points.  Please check with yours.