Bar Workout to Tone Arms, Core, and Back

Equipment Used: Small Hand Weights (optional)

WARMUP
In a standing position:
1) Side lunge with twist
2) Isometric push + elbow to knee press
3) Alternating side lunge

Back pressed to mat, legs raised:
1) Drop legs, bring up to 90
2) Drop legs side to side
3) Hip raises

PLANK
Place arms on bar wider than shoulders:
1) Half way push ups
2) Full pushups
3) Half way push up + lift on leg, repeat with other leg

SUPERMANS
Stomach to mat, arms and legs out stretched:
1) Lift opposite arm and leg, alternate sides
2) Arms back, lift both legs and arms off mat
3) Arms crossed in front, press legs up

Downward dog

ARMS
In a standing position:
1) Bicep curls
2) Micro bend and press
3) Arms outstretched pulse wight up and down 2 inches
4) Arms out stretched + small bend
5) Hammer head
6) Shimmy
7) Small flies
8) Back press up and in

Triceps stretch

BACK DANCING
Knees bent, back on floor:
1) Bridge + pulse
2) Tap hips to mat
3) Walk feet out + tuck and release
4) High toe to one side, tuck and press (repeat on other side)
5) High on both toes, squeeze knees in

Back & hamstring stretch