Heather Hughe’s Body Bar Flex Routine

BODY BAR FLEX

The Body Bar Flex is a fun, innovative piece of equipment that has been a great addition to my classes and personal training. The Body Bar Flex is super lightweight, adaptable to any fitness level and can be deceptively challenging! I love how easy it is to store and that I can easily take it with my on the go – which is great for in-home training and outdoor bootcamps.  My clients feel successful when using the Body Bar Flex because there are enjoying their exercises and how creative their routine is!

Here is one of my most popular Body Bar Flex workouts where I utilize superset and combination training within mini-circuits to keep your heart rate elevated as you strengthen and tone every major muscle group!

WARM-UP

  • 3-5 minutes of aerobic activity such as walking, jogging, cycling, elliptical, etc.
    • An alternative would be a Body Bar warm-up completing squats, stationary lunges, plie squats and squat knee-lifts using the Body Bar Flex tall for balance.
  • Stretch all major muscle groups including quadriceps, hamstrings, gluteals, chest, back, shoulders, triceps, biceps and neck

CIRCUIT 1

*Perform 15-20 reps of each exercise

Plie Squat with Press

FORM: Stand in a wide stance with toes turned out holding the bar at the ends behind your back. Keeping a tall back, plie squat down and press the bar in and forward.

Plie Squat with Press


Squat Jump Tap

FORM: Stand with the bar tall (upright). Squat down (back into heels) and as you rise up, jump into the air and tap feet together. Land low and softly in back in your squat. A low-impact alternative would be regular squats or squat pulses

Squat Jump


Lying Inner Thigh

FORM: Lie on your back with knees bent at about 90 degrees. With the help of your hands, curve the bar into a ‘rainbow’ and place (ends down) between knees. Keeping hold of the bar with your hands, squeeze the arc inward with your thighs and gentle release back to the original bend.

Lying Inner Thigh


CIRCUIT 2

*Perform 15-20 reps of each exercise

 Seated Row

FORM: Sitting on a chair or higher step, place both feet together on top of the middle of the bar.  With a flat back bend forward and grab the ends of the bar. Remaining low. Lift the bar upward bringing shoulder blades together.

Seated Row


Lunge with Press

FORM: Stand with right foot in front and back (left) heel popped off the floor (both feet facing forward). Grab the bar on the ends and hold it out in front of your forehead. Lunge straight down (not forward) keeping a tall back and right knee always over your right ankle. As you lunge bend the bar into a ‘rainbow’.

Lunge with Press

*Repeat on the left leg*

Push-Ups

FORM: Place hands a little wider than your shoulders and come to your toes or knees facing your mat. Keeping a straight line from head to toes, bend elbows and lower down then press back up to your starting point.

Push Ups

CIRCUIT 3

*Perform 15-20 reps of each exercise

 

Squat with Curl

FORM: Stand tall holding the bar at either side. Squat back into heels so your knees remain over your ankles while curling the bar upward (into a “U”).

Squat with Curl

Seated Tricep Press

FORM: Sitting in a chair or high step, place the bar tall on your right side.  Stabilize the bar by holding it with your left hand.  Place your right hand at the top of the bar and keeping upright posture, bend/curve the bar forward.

Seated Tricep Press

*Repeat on the left arm*

Dips

FORM: Sit on your chair/step/mat with your hands on the mat next to you, fingers pointed at heels. Lift body off the floor and keeping it elevated, bend elbows lowering you up and down.

Dips

CIRCUIT 4

*Perform 20-30 reps of each exercise

Squat with Knee/Twist

FORM: With the bar behind your shoulders (not on your neck), squat back into heels keeping your knees over your ankles. As you stand, lift your left knee and twist your right shoulder towards it (remaining tall). Squat back down and next time you lift up, switch sides.

Squat with Knee/Twist

Mountain Climbers

FORM: Come to a plank position – horizontal on hands and toes.  Bring one knee directly forward, almost even with your hands then quickly switch to the other knee.  Be sure not to drag your feet, keep your hips down and core engaged. Go for speed!

Mountain Climbers

Supermans

FORM: Place the bar on the floor in front of you as you lie face down. Grab the bar with your hands then rest your forehead on the bar/forearms. Keeping your head down and neck in line with your spine, lift your upper and lower body off of the mat.  To make it easier, just lift the upper body.

Supermans

CIRCUIT 5

*Perform 20-30 reps of each exercise

Seated Twist

FORM: In a seated position, recline backwards with a flat back until you feel a challenge but do not lose your form. Holding the bar with your hands and bend it into a ‘rainbow’. Twist slightly to one side, back to the middle and then to the other side. This should be done slowly and the movement should be small. To make it easier, come up higher in your recline and/or perform without the bar press.

Seated Twist

Seated Twist

Crunch & Press

FORM: Lay on your back with knees bent and feet flat. Hold the bar with both hands against your thighs and as you crunch up so your shoulder blades lift off the mat, press the ends of the bar away from you. As you gently lower, return the bar to the straight position.

Crunch and Press

Oblique Crunch
FORM: Lay on your back with knees bent and feet flat. Hold the bar with both hands behind your shoulders.  Crunch up to one side, lifting through the opposite shoulder, and gently curving the bar.  Lower back down and releasing the bar curve then repeating on the other side.

Oblique Crunch

Scissors

FORM: Lay on your back holding the bar with both hands pressed into a ‘rainbow.’ Crunch up so your head, neck and shoulders are off the floor and lift one straight leg directly vertical while the other straight leg hovers over the floor. Keeping the bar always curved, ‘scissor’/switch your legs.

Scissors

STRETCH

  • Take 5-7 minutes to stretch out all of your major muscle groups including quadriceps, hamstrings, gluteals, chest, back, shoulders, triceps, biceps and neck.

**BONUS CHALLENGES**

-Repeat each circuit 2-3 times then move on to the next circuit

-Repeat the entire routine 2-3 times

-Combine with another regular Body Bar workout

-Complete half of your cardio session, perform the Body Bar Flex workout then complete the second half of your cardio session

For more information about Heather, please visit the following:

Website: www.powersculptfitness.com

Facebook:  www.facebook.com/powersculptfitness Twitter: @PowerSculpt

Blog: www.powersculptfitness.com/blog.php

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