Barre Cardio FiAKnox Style

When: 4/20/21

Where:The Chapel


Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive 

PAX: Summertime, Rogue, Ranger, Duchess, Canvas, Hawkeye, 007

The Thang:

The PAX will complete each Barre exercise and Run in between sessions.

Session 1:

The Chapel Hill

  • Run around the Chapel and squares
    • 25 Jump Squats
    • 25 curtsy 
  • Run Chapel Square Only
    • 25 Narrow Squats
    • 25 wide- Squats
  • Jumping Jacks- 10 count by each PAX
  • High-Knees – 10 count by each PAX

Session 2: (1 minute) 2x

  • Narrow squat with shoulder raises
  • Lower narrow squat with front raises
  • Square Run
  • Raised right leg with bicep curls
  • Raised left leg with bicep curls

Session 3: (1 Minute) 2x

  • Right leg back rotation (on floor) to back with tri-cep push backs
  • Left leg back rotation to back  with tri-cep push backs
  • Square Run
  • Right leg, lunge front arm raise with front kick
  • Left leg, lunge front arm raise with front kick

Session 4: (1 Minute) 2x

  • Balance Wide Back Row with rear leg (right & left)
  • Square Run
  • First position squat with overhead tricep (right & Left
  • Square Run
  • Plie squat position with side-front raised twist weight (left arm & right arm)
  • Square Run

Session 5: (1 minute )

  • Wall-sit with hammer curls
  • 20 Push-ups
  • Wall-sit with bicep curls
  • 20 push-ups
  • Wall-sit with upper bicep curls
  • 20 tricep push-ups


We are sisters together, we all need a sister to lean on. Let’s reach out to a fellow sister to say Hello, we miss ya!