Barre + Core Combo (20 min)

Reps: 10 reps

Keep spine tall and ribs stacked. Press knees out over toes. Squeeze inner thighs together on the way up.

Reps: 10 reps

Press the inner thighs together — not the knees. Keep hips level. Pulse small and controlled.

Reps: 8 each side

Keep the torso tall. Back knee reaches toward the floor. Drive up through the standing heel.

Reps: 8 each side

Keep the standing leg strong and hips square. Don't throw the leg — control the lower. Stay lifted through the torso.

Reps: 12 each side

Keep hips square and level. Squeeze the glute at the top. Don't arch the lower back — hinge from the hip.

Reps: 45 sec

Pull the navel to the spine. Squeeze glutes hard. Keep elbows under shoulders.

Reps: 30 pulses

Pulse from the ribs, not the head. Keep the lower back pressed down. Small, fast pulses — no rest at the bottom.

Reps: 8 each side

Keep hips square to the front. Reach up and over from the waist. Don't collapse forward.

Reps: 16 pulses

Keep shoulders down and away from ears. Small, controlled pulses. Don't lock the elbows.

Reps: 3 reps

Let the head hang heavy. Bend the knees if the hamstrings pull. Roll up slowly — stack the spine.