I’ve got an awesome abs and booty burn for you today! Join Coach Nikki for this barre flow that will work your lower body and your core, leaving you feeling grounded, strong, and centered!
Coach Nikki is a yoga instructor ERYT200, an AFAA Certified Personal Trainer, a Mat Pilates Instructor and a Team Betty Rocker Coach inside of Rock Your Life – my online home workout studio and women’s fitness community!
I love this type of training because it’s a low impact workout that will help sculpt lean flexible muscle while also working on strength and balance.
To get the most out of this workout, focus on your breath, posture, and core stability throughout the moves. Coach Nikki will be giving you lots of form cues and modifications as you go, and if you’re looking for more on stabilizing and activating key muscle groups, be sure to check out my Foundations of Functional Fitness free online workshop.
The burn is real so do as much as you can, take breaks when you need to and remember it’s #allorsomething! With no equipment needed this is the perfect workout to do anywhere, anytime.
Join Coach Nikki and let’s get started!
Did you enjoy this workout? Then you will LOVE workouts like this formatted into a balanced plan in the Raise The Barre Challenge inside of Rock Your Life!
The Raise The Barre Challenge is a low-impact, high energy challenge that incorporates my favorite barre-style workouts with yoga flows. If you are looking for increased flexibility, booty building, core work and intensity without the impact, this is the challenge for you!
Abs and Booty Barre Burn
Click to expand and see all workout movesFollow along with Coach Nikki for this barre flow.
Sequence 1:
- Heel lift – arm sweep
- Chair sit
- Knee lift twist (Left)
- Chair sit – lunge – knee lift
- Hinged leg lifts
- Curtsy lunge – cross chop – knee lift
- Butterfly crunch
- Reverse butterfly crunch
- Side butterfly crunch
- Butterfly V-sit
- Chair sit
- Knee lift twist (Right)
- Chair sit – lunge – knee lift
- Hinged leg lifts
- Curtsy lunge – cross chop – knee lift
This 14-day free workshop can be done along side any workout program!
Sign up and start today and get more out of your workouts!
Sequence 2:
- Side plank – hip dip – leg lift (Left)
- Hamstring bridge lift
- Alternating single leg hamstring bridge lift
- Side plank – hip dip – leg lift (Right)
- Hamstring bridge lift or reverse tabletop
- Alternating single leg hamstring bridge lift or reverse table top
- Elbow tabletop with heel lift (Left)
- Hamstring curl
- Hamstring curl heel pulse
- Side knee lift – kick – pulse
- Elbow tabletop with heel lift (Right)
- Hamstring curl
- Hamstring curl heel pulse
- Side knee lift – kick – pulse
Stretch sequence
Great job Rockstar! I’m so proud of you for showing up for yourself today.
Be sure to check in below with me and Coach Nikki and let us know how you liked the workout and what move was your favorite!
Check out this awesome progress Denise, a Rock Your Life member, shared over the course of JUST 2 MONTHS and 2 challenges!
Looking for a plan to help you reach YOUR goals?
You’re invited to Rock Your Body AND Your Life…
…in my epic home gym that has new classes every week, 30-day Challenges to keep you on track with a program, your own personal workout library, over 300 healthy recipes, an exclusive support group, access to the Team Betty Rocker coaches, and so much more!
