You never know when workout inspiration is going to strike—for us, it can be at the pool, the playground, on a hike, even at our kids’ soccer games. Whenever we feel like busting a few energizing moves, we turn to these three favorites from Sadie’s book Love Your Lower Body. You can do them no matter where your day takes you—no props required.
Get up right now, (seriously, right now!) turn on your favorite jam, and follow along with us. You’ll be amazed by how these go-anywhere moves can boost your energy levels, clear your mind, and tone your body.
1. Narrow Athletic V Twists
Setup: Bring your heels together and turn your legs out so your toes are 3-4 inches apart. Press your heels firmly together, then lift them slightly off the floor, coming onto the balls of your feet. Your hips stay level and square. Bend your knees over your second toes and lower your hips 6 inches. Your spine is long with your shoulders stacked over your hips. Bend your elbows back by your sides with your hands on your hips. Hold for 5 deep breaths.
Movement 1: Keep your hips and legs still as you use your abs to twist your upper body to the right. At the same time, extend your left arm forward and across your body.
Movement 2: Keep your core engaged and hips still as you twist your upper body to the left. At the same time, extend your right arm forward across your body.
Reps: 15 each side
Setup: Stand in profile with your right hip next to your barre. (You can also use a chair, a countertop or even a park bench!) Come to Horse Pose by stepping out wider than your hips with your feet turned out to 2 and 10 o’clock. Your shoulders are stacked over your hips and your core is engaged. Bend your knees and slide your back 6 inches down an imaginary wall. Your knees are over your ankles and in line with your second toes. Place your right hand on your barre and keep your left arm low. Hold for 5 deep breaths.
Movement 1: Press into your right foot and lift up and slightly over your barre. Lift and extend your left leg and sweep your left arm overhead.
Movement 2: Return to your starting position, lowering your lifted leg and arm and bending your knees 6 inches.
3. Power Leg
Setup: Stand a forearm’s distance from the barre (or try balancing!). Place your feet hip width apart with your toes, knees, and tops of your thighs pointed straight ahead. Place your palms lightly on the barre, lift your heels high, and root down into the balls of your feet. Bend your knees forward and slide your back down an imaginary wall. Keep your hips stacked over your ankles and your shoulders stacked over your hips, and engage your core muscles. Hold for 5 deep breaths.
Movement 1: Bend your knees, lowering your hips 1 inch as you keep your heels lifted.
Movement 2: Press into the balls of your feet and lift up 1 inch.
Easy, right? Once you’ve got these simple moves down, you can take them along for the ride and do them just about anywhere. Where’s your favorite spot for an impromptu workout? Let us know by commenting below or by sharing your pics on Instagram with the hashtag #barre3anywhere.
Looking for a breakdown of more barre3 moves you can do anywhere? Check out Sadie’s book here.