Move · Videos · Pilates · 32 min

32-Minute Barre and Pilates Fusion Workout with a Chair

32-Minute Barre and Pilates Fusion Workout with a Chair — video by BODi Play · 32:04

Video by BODi on YouTube · Open on YouTube

Xtend Barre founder Andrea Rogers leads a barre class at a chair: plié and relevé work, side leg lifts with twists and back-leg lifts, then mat ab work and all-fours and side-lying leg series with Pilates push-ups. A light weight and ankle weights are optional; a cast member shows easier options.

  • 32 min
  • All levels
  • Low impact (no jumping)
  • chair, mat
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Step by step 13

Tap a time to watch that step in the video.

  1. Warm-up in a wide second position: deep breaths, pliés with the arms, side-to-side lunges and side reaches. 1:18
  2. At the chair: wide pliés pressing all ten toes down and lengthening up, then heel lifts and low pulses. 4:13
  3. Side lunges with a reach, then side leg lifts with the leg parallel, adding a waist twist and pulses. 5:55
  4. Hinge over the chair: lift the straight back leg with both hip bones facing the floor, then add the arm. 9:02
  5. Second side: pliés with heel lifts and pulses, side lunges, then side leg lifts with the waist twist. 10:47
  6. Second side hinge: back leg lifts and arm lifts, then a crossed-leg stretch at the chair. 15:44
  7. Mat abs, ankle weights optional: roll down, then lift the legs from bent knees and lower one leg at a time. 18:02
  8. Tailbone lifts and curl-ups with legs in tabletop; bring the knees closer to the chest if the back arches. 20:14
  9. On all fours: lift one leg up and out to the side, then Pilates push-ups with elbows close to the ribs. 22:47
  10. Side-lying on the elbow: leg lifts, hip lifts with a back-leg rotation, then inner-thigh lifts. 25:21
  11. All fours, other leg: lifts and pulses, side lifts, then the push-up combination. 26:33
  12. Other side-lying side: leg lifts, hip lifts with the rotation, and pulses. 29:11
  13. Stretch: soles of the feet together, reach over to each side, then roll the shoulders back. 30:33

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

Form cues from the coach

  • Push all ten toes into the floor and lengthen up as you bend
  • Keep both hip bones facing the floor and the back leg straight in leg lifts
  • If the back arches, bring the knees closer to the chest

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadall-fours holds, Pilates push-ups, side-lying on elbow
  • Elbows takes loadPilates triceps push-ups
  • Wrists & hands takes loadall-fours leg series with push-ups
  • Hips takes loadplies, side and back leg lifts, all-fours leg lifts
  • Knees takes loaddeep plie bends and pulses, all-fours work
  • Ankles & feet takes loadreleve heel lifts and holds in plie
  • Neck movescrunches with hands behind the head
  • Upper back movesstanding torso twists
  • Lower back movesC-curve roll-down, tailbone lifts, crunches
  • 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.

Easier option from the coach: Feet down in ab work; knees closer to the chest; smaller range; skip the weights

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 BODi; 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