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In the final video from our series with The Barre Project we’re getting stuck into those arms and back muscles! Focused movements, activating those small muscle groups that otherwise often are left by the wayside and usually the ones we want to target most! See full workout details below.



Move 1 – chest

A (push ups @ barre)

  • Grab the barre, walk back on a diagonal, come into a push up position, feet are hip width apart, lift your heels high off the ground, pull your abs in

B (series)

  • Elbows bend two counts press up two counts – 10x
  • Speed up the motion, bend and press – 10x
  • Hold low, isometric hold through the arms – 30 seconds

C (repeat)

  • Repeat this series 4 times, alternating palms wide and palms under shoulders

Move 2 – biceps

A (bicep curls with weights and a tube)

  • Feet hip width apart, 1 tube around each wrist, 1 weight in each hand, arms on slight diagonal, palms up, pull your abs in

B (series)

  • Bicep curl in and out – 10x
  • 1 pressout on the tube 1 tiny flex of the bicep – 10x
  • Press out in the tube – 10x

C (repeat)

  • Repeat this series 4 times, alternating palms up and in

Move 3 – shoulders/back

A (lunge, loop long tube)

  • Wrap a tube around the barre, walk back until there is tension in the tube, feet hip width apart, lunge back with R leg, come to the ball of the foot, bend both knees, pull your abs in

B (series)

  • Pull your elbows back by your sides, arms pull back hold 5-10 seconds, release for 1 second – 10x
  • Hold arms back, 1 squeeze upper back 1 bend in the knees – 10x
  • Squeeze the back as you bend your knees – 10x

C (repeat)

  • Repeat this series 4 times, 2x R 2x L leg

Move 4 – triceps

A (wide second, ball behind the back)

  • Feet are wider than hips, toes turned out slightly, bend knees in line with your hips, hinge forward at the waist with a flat back, place the ball behind back, arms straight, palms in, roll the shoulders back, pull the abs in

B (series)

  • Squeeze in on the ball – 10x
  • 1 squeeze 1 lift – 10x
  • squeezelift tempo – 10x

C (repeat)

  • Repeat this series 4 times
Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

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