10-MINUTE
TONE-UP
PLIÉ AND
PULSE
Take your
time with these
moves. Think about
having good form and
really feeling each
movement.You don’t need a ballet
studio to get a good
barre workout in. Plié,
pulse and stretch at
home with this quick,
effective barre workoutHOW TO DO IT
Before you start, warm up with
20 star jumps, 20 high knees
(jogging on the spot) and 10 arm
circles (10 forward, 10 back).
These moves will help prep your
muscles and mind for the workout
ahead. Then progress from one
move to the other and perform the
number of repetitions prescribed
for each exercise. Once you’ve
completed the whole circuit, rest
for one minute before completing it
another two times through.PLIÉ PULSE
Benefits: Works your thighs,
hamstrings, calves, glutes and core.
Time: 40 seconds ● Stand sideways next to a chair and
hold the backrest with one hand for
support. Bring your feet into a ‘V’position, heels touching and toes
turned out.
● Slowly bend your knees and lower
into a deep plié, taking care to keep
your knees over your toes.
● Lifting your heels off the floor, lower
as far as you can, then pause for asecond at the bottom of the move
before pushing back through your
heels to stand.
● Do this for six reps. Then, on the
last repetition, stay in a deep plié and
perform very small pulses, staying low,
until your 40 seconds are up.