Move · Videos · Pilates · 34 min

34-Minute No-Equipment Barre Workout for All Levels

34-Minute No-Equipment Barre Workout for All Levels — video by barre3 Play · 34:03

Video by barre3 on YouTube · Open on YouTube

A barre3 instructor leads a mostly standing barre class with no props: lunge and warrior flows, wide squat holds and heel lifts, arm work in a sumo squat, calf-burning power leg holds, then plank, bridge lifts, boat pose and a stretch. A second teacher shows easier options.

  • 34 min
  • All levels
  • Low impact (no jumping)
  • No equipment
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: reach up and round forward, then step wide for twists with the arms circling overhead. 0:44
  2. Arm reaches at a height that suits you, alternating heel kicks back, then chest-opening arm presses. 2:54
  3. First side: incline crescent lunge flowing through warrior two to a triangle, then a warrior three hold. 4:56
  4. Second side: the same lunge and warrior flow, then the hold, with the foot down or hovering. 7:24
  5. Wide squat with forward palm presses and a gentle twist; knees track over the outer toes. 9:51
  6. Horse pose: small pulses, heel lifts one side at a time, side reaches, then a hold. 11:05
  7. Squats with feet under the hips and hammer curls, then stepping out to a wide squat each side. 14:31
  8. Sumo squat hold: pull the elbows in and reach out, then open the arms to a T and squeeze them in. 16:50
  9. Power leg: heels lifted, knees bent, arm lifts; then tip forward to drinking bird and back up. 19:41
  10. Plank: palms under shoulders, reach one arm up at a time with hips square; drop to the knees if needed. 24:02
  11. Bridge lifts: feet wide, lift and lower the hips with kneecaps reaching forward and ribs knit down. 25:44
  12. Boat pose: hold the backs of the thighs, lift the shins or keep the toes down, and reach the arms forward. 28:13
  13. Stretch: cross-legged fold, cat-cow, open twists on all fours and a seated forward fold. 28:49
  14. Roll down to lie flat and breathe deeply, then roll up to standing for a chest opener. 31:23

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Knees track over the outer toes as you press into the inner thighs
  • Shoulders stay out of your ears; drop the arms if the neck tenses
  • In bridge lifts, lengthen the kneecaps forward and knit the ribs down

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadhigh plank with side reaches, arm pulses
  • Wrists & hands takes loadhigh plank with side reaches, all fours
  • Hips takes loadcrescent lunges, horse pose, sumo squats, bridges
  • Knees takes loadincline lunges, horse pose pulses, power leg holds
  • Ankles & feet takes loadheel lifts, power leg and drinking bird on toes
  • Upper back movessquat twists, chest openers, all-fours twists
  • Lower back movesboat pose, bridge lifts, cat-cow, fold-overs
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Second teacher keeps toes down, holds a chair, planks on the knees

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by barre3; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety