If you're short on time, you need a multitasking workout. Sadie Lincoln, founder of barre3, created a quick home workout that targets both the arms and legs. This workout will fit in your living room and won't bother your downstairs neighbors either. Press play and follow along as Sadie leads you through a series of moves to tone arms and legs while working your core too.View Transcript »
We're here at the yoga collective with celebrity trainer Sadie Lincoln who's gonna show us a few simple moves to get gorgeous legs and arms. With just hand held light weights as a prop, join us in our class FitSugar 10-minute workout. Ok, are you ready for your arm arm and lower body workout let's start with our feet hip distance let's stand nice and tall apart I want those light handheld weights in your hands we are going to start with a Pilates roll and roll your shoulders, draw the waist in, bend the knees, and just draw down like a rag doll. Be heavy over your legs, push your feet and your knees and roll right back up, stacking that training our body tall. Again, drop your chin, roll your shoulders, pull the weights in, round the back, bend the knees. Push your feet up to the core and roll up one vertebra at a time. Let's do a couple shoulder rolls. So, lift your shoulders up and roll back up and roll back, and we'll take a big step out for a turn out. So, this is called horse pose. You bring your toes at 2 and 10 o'clock, bend your knees, draw your tailbone down, squeeze your belly Hold here and we'll do some pilates. So we're gonna drop this back down an imaginary wall and then lift up. Here we go, little faster. Drop. And lift. Drop and lift. That's it. Now Saw, how far down do we have to go in these pilates? That's such a good question Fee. You can just. go even an inch, it doesn't matter. It's never about how far or low you go, it's about doing it with an upright spine. So, long spine first, that's it. Okay, are you ready for dancer's arms? Let's hold it down. Draw the waist in and reach the arms above your head with soft elbows. So think about that long dancer's neck and try to keep it there. Squeeze the belly in and we'll pull the elbows just half way down and lift. Pull half down and lift. Now as we pull the elbow up we're gonna lift up and down. Lift up and down. Literally like you're pulling yourself up See if you can squeeze your inner thighs, drop the tailbone down, and lift up through the crown of the head. Beautiful. Keep the knees tracking over those toes Do we need weights for this or is this a good workout on its own? You don't need weights. In fact, you can do this whole thing without weights and get amazing. sculpted arms. If you feel out of control at all, please set the weights down. Many of my clients do, including me. All right, two more.Okay , let's hold it down. Hold here. Reset. Push those feet, drop the tailbone, squeeze the belly and bring those elbows halfway down and reach the arms straight. Okay, we're going to work the chest. So, squeeze the arms in and then open out faster. In and out.In and out. So really squeeze the chest. So, you're working your pecs here. It's a nice way to strengthen the front line of the body. Gorgeous. I can really feel this in my entire arm too. Yeah. You can feel it in your entire arm. Really your entire body. So we're big on multitasking. You're working all different muscles at once for great efficiency, okay? Are we ready to hold it out? Hold right here. Now, flip your pinkies up and just bring your arms forward, a little v. Yup, that's it. so you're kind of in a V here. Draw the waist in and we'll lift up and back, up and back. We're doing a V pose for Z DMV. Okay, 4 more. 3, 2, and we'll hold. Hold right there. Draw the waist in. And the heels together. Okay, this is called narrow V, it's inspired. So you're gonna bring your toes about 4 inches apart. You've got a little slice of pizza between your feet. We're gonna bend the knees, come down a little bit lower and just hold right here. And lift the heels just a little bit off the floor. So This is a Bar Three Twist. I want you to put your heels much as you possibly can. So we want to go in the back line of the body more than the quads. Squeeze the belly in, tailbone down, and come down a little lower. Let's work biceps, so you guys ready? Okay. Let's pull in and reach, in and reach. Keep your carriage nice and upright and the shoulders up under the ear to drop your shoulders down. So, this takes a little bit of balance, if you haven't already noticed. That's good. So finding balance in your body is a big core principle in bar 3. So we're always working the body in balance so we're perfectly proportioned and we have nice strong, stable spines and upright posture our whole life. Okay, let's add the legs. So we're gonna bend and lift. Bend and lift. So I like to think of myself like a puppet here. Someone's pulling me up from the crown of the head with a string. See if you can zip your inner thighs together as you lift up and find those good strong inner thighs leading up to the core right through the crown of the head. Now, squeezing our heels together when we're lifted, that's a really great tip. Yeah, so if you squeeze your heels together, do you feel the back of your legs? I do, I really do. Yeah, and I'm big on working the hamstring and glutes more than the quads because we tend to be bulkier in the quadraceps and less developed in the hamstrings. So, we're bouncing it out here. O.k., two more and then we'll move on lastone . Nice hurt. Sink the heels down. Let's go into sumo wrestler. So bring your feet a little wider than your hip. Ok. Push the heel and draw the hips back squeeze the belly in, and dig those heels. So, it's all about the actions of the body here you want to lift your toes really high above the belly and reach those arms into a V. Ok? Now we're going to pull and squeeze the elbows together and reach a little faster. Pull and reach. Pull and Look at my toes, they're slightly elevated, yours should be too. See if you can really weight the heels here. And drop your hips back like you're sitting your butt in a bucket. Okay? So it's almost like a squat. It is. It's a lot like a squat, exactly. And we call it sumo wrestler cause I don't know why it reminded me of a Sumo wrestler, because we all as women want to look like Sumo wrestlers, right? Right, absolutely. That's just what I'm going for. Okay, so, but it is, it's a grounded posture. Here we go. Press back. Lift. Press back. Lift. Four more. Lift. Three. Lift. Two. Okay, let's get down in sumo and pull the elbows back in little pulses. Squeeze back. Squeeze. Squeeze. Squeeze. That's it. Good. And this is really all about the back here, too. It is. It's all about your lap, in between your rhomboids, the serratus, which connects to the core, so that having a flat tummy and a strong back. That's what we want. Uh-huh, okay. Let's stand tall and we'll turn to the side for carousel horse. Let's start in primary posture. Our feet are under the hips, soft in the knees. Your hips are level and square, and your shoulders stack over the hips. Go ahead and take your right leg back. Bend your knee right under your hip and hold. So, you want to make that knee kind of close to the hip, but if that aggravates your knee, just take a step back, okay? Squeeze your belly in, pull the elbows back behind you, and hold. Now, extend the arm straight and then bend halfway. Extend the arm straight, and bend and then we'll reach, bend down and reach. Yeah, so we're just gonna add some movement here in our lower body. Now Sadie I've seen when people do this move, they think that they have to lean their body over their leg to really get into the tricep. We're very upright here, right? We are very upright, and I'm very big on training that body tall. Training that body with a good tall, upright posture. None of us want to shrink as we age, we all want to stand nice and tall. Let's just do four more, and reach three, beautiful you guys, two, and we'll hold it down, extend the arms straight, hug the muscles into the bone here and lift that front heel. See if you can hold here in relevee. Big balance challenge. Okay. So, see if you can hold it, and then just lift the arms Straight back. Straight back, oh my gosh. Here we go. Four more. Three. And what is this shaking? This shaking is your body fatiguing and we call this 3 earthquake. So let's take that heel down and lift up into our warrior 3. And with this warrior 3 pose, you want your I have to be focused downward, right? That's right. Right hip point down, squeeze the belly in and lift up tall and bring the feet together. The other side. Ok? So let's bring that left foot back. Bend the right knee over the ankle. Drop down. Squeeze the belly in and lift up tall. So you'll kind of wobble around. That's okay. You can always use a chair for balance or follow us, bring your elbows behind you and do the same thing. We're going to reach those arms straight and then drop down and lift, you got it. Bend and lift, going right into it this side. So see if you can stabilize your elbows behind you. Control the arms, no swinging. Nice. And you really want to make sure you're knee doesn't go beyond your toes, right? That 's right, so you want to make sure your knee stays right over that front ankle. That's great alignment, good for knee health and a way to make this whole posture more efficient. Okay, two more. Let's hold it down, hold it here, and extend the arm straight and lift that right heel up so you You can balance. I know it's a challenge. Draw the weights in and maybe lift the arms up an inch. Up. Little pulses. back behind you, that's it. That's an option. You don't have to firm the belly in. Just four, three two And we'll hold. Hold right there. Now press that front heel down and lift the back leg up. Drop your hip point, try to square off and reach the arms behind you. Power through the right leg. You want to look forward to stabilize, right, and that's a tip that I use I love that tip. Look forward to stabilize and pull the shoulders out a the ear. And we'll all stand nice and tall. Let's face the center and do one shoulder roll. Lift up and exhale back. Good job. Great job thank you. What a workout. Try out these moves and let us know what you think. See you next time on FitSugar TV.