30 Minute Barre Inspired Strength and Cardio Workout | Legs & Glutes | Intervals | Bodyweight Only

All you need is yourself for this 30 minute barre-inspired strength and cardio interval workout. I suggest having a towel and hydration around. Today's muscle group focus is leg, glutes, and core (core-indirectly). We are moving to approximately 130 bpm (dubbed music over what I'm listening to live) but you and I never HAVE to go at the same speed/tempo. You can go slower or faster, this is your workout! Just try to maintain great form throughout : ) During the cardio segments, come off beat completely. There is some jumping in today's workout so be sure to land soft! Of course, you can always make this low-impact by eliminating the jump and/or keeping one foot on the ground throughout.

After the five minute warm-up the format goes: 30 seconds strength exercise slow, 30 seconds strength exercise normal tempo, 15 seconds pulses, 30 seconds cardio, 15 seconds pulses. After each block, we get 15 seconds to recover before moving onto a new block. At the very end of the workout we gave a burnout round which is humbling : )

Before switching up the exercise there will be a demo in the upper left hand corner of your screen, and I give verbal cues throughout as well. The tempo is listed on the timer itself. This one is high volume with little recovery time, so if needed you can always rest/pause if and when needed. This one builds and burns. So meet me on your mat with and let’s get to work! 🤜❤️🤛

Let me know how it goes in the comments below!
Skip to 3:45 to begin workout
Workout time: Approx 32:00
Workout with stretch: Approx 35:00

Barre 6 Week Program:    • 6 Week Barre, Strength, and Cardio Wo...  

More Barre Workouts:    • Barre: FIT by Larie  

Advanced 30 Day Program:    • Advanced At-Home Strength and Cardio ...  

Month 1 30 Day Workout Program:    • Month One: 30 Day Workout Program Str...  

Month 2 30 Day Workout Program:    • Month Two: 30 Day Workout Program Str...  

Month 3 30 Day Workout Program: Month 3 30 Day Workout Program:    • Month Three: 30 Day Strength and Card...  

Month 4:    • Month Four: 30 Day Workout Program St...  

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylari...

The Workout
Warm-up
Warm up-
internal rotation 30
Pilates lunge to iso lunge L 30
Reverse lunge L 30
Side lunge L 30
Internal rotation 30
Pilates lunge to iso lunge r 30
Reverse lunge 30
Side lunge 30
Internal rotation 30
Stretch
The Workout 30/30/15/30/15/15 rest
Sumo squat slow/NT/ pulse/ froggers/pulse w iso calf raise
Left Static lunge slow / reverse lunge / pulse / power lunge / pulse w iso calf raise
Right Static lunge slow / reverse lunge / pulse / power lunge / pulse w iso calf raise
Squat to calf raise / squat to reach / pulse squat / jump squat / iso squat calf raise
Left Single Leg RDL slow / NT / hold/ NT/ hold with pulse
Right Single Leg RDL slow / NT / hold/ NT/ hold with pulse
Plie stance squat slow / NT / pulse / out and in squat / pulse heels up
Left Static lateral lunge / lateral lunge / pulse / power lateral lunge / pulse heels up
Right Static lateral lunge / lateral lunge / pulse / power lateral lunge / pulse heels up

Burnout 15 per exercise 4 rds - 15 sec recovery between rounds
Power lunge R
Power lunge L
Out and in iso squat
Froggers



Additional Add-Ons to Compliment this Workout:
Core/Abs
20 Minute Core Workout:    • 20 Minute Full Core Workout | Bodywei...  
10 Minute Lower Ab Workout:    • 10 Minute Lower Ab Workout | Bodyweig...  
10 Minute Ab Workout:    • 10 Minute Ab Workout | Bodyweight Onl...  
15 Minute Complete Core Workout:    • 15 Minute Complete Core Workout | Bod...  

Upper Body:
25 Minute Arms and Abs:    • 25 Minute Barre Inspired Arms and Abs...  


Stretch
13 Minute Mid/Upper Back Stretch:    • 13 Minute Mid/Upper Back Stretch & Re...  
20 Minute Lower Back Stretch (gentle, relaxing):    • 20 Minute Lower Back Release Gentle S...  
15 Minute Hip Stretch:    • 15 Minute Stretch for Hips | Release ...  
15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Rou...  
15 Minute Upper Body Stretch:    • 15 Minute Upper Body Mobility | Dynam...  


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MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstriped