A 50 min barre intensity routine to get that intense burn and cardio feel and your core on fire.

Equipment: mat, a chair, 2 optional light dumbbells and light & medium resistance bands
Trainer: Emily

In this video, you will perform:
- cardio warm up: squat variations, side step and curtsy lunge, knee pull in,
- plank series: bear plank with shoulder taps, bear plank with knee bends, bear plank to high plank, bear plank with elbows bends, elbow plank,
- arms: triceps extensions, triceps extensions and leg kicks, lunge and bicep curls, lunge hinging forward opening arms, standing chest fly,
- lower body: leg and arm forward lifts, leg and arm bend & stretch, elbow & knee in & out, external rotation lifts, small V plie heels lifted, knee wrap backs, hip dancer, single leg step forwards and backs, forward & side reach with curtsy lunge, curtsy lunge & kick, leg and arm forward lifts,
- oblique series: side plank lifts and kicks, side plank lifts and kicks
- glutes: bridge, single leg bridge, single leg bridge steps in & out,
- abs: crunches one leg crossed over the other, chest to leg, crunch hold with toe tap and lift, bicycle crunches, long legs bicycle crunches,
- stretch.

Meet with Emily at booster transform Zurich, where she coaches the Lagree Method and Barre Intensity. www.boostertransform.com

Follow us on Instagram @boostertransform and @emilysalignedfitness