Introduction
This plan is designed for SBF’ers who are cross-training with other activities, such as running. There are 3 barre days, with 3 “off days.” These off days will be your running days. It is listed as 4 days/week because of the Sunday stretches!
This is a custom workout plan created by Deborah Mullner. It’s a 49 day program for intermediate students.
The plan focuses on Fat Burning, Flexibility, Strength and Weight Loss.
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Day 1
- Total Body Interval 32m
Day 2
- Day Off
Day 3
- Advanced Upper Body Core 12m
- BarreAmped Core 7m
- Lower Body Barre Reset 14m
Day 4
- Day Off
Day 5
- Total Body Fusion Barre 24m
- Plank Target 7m
Day 6
- Day Off
Day 7
- TTT Warm Up 1m
- Lower Body Stretch-Target 9m
- Upper Body Stretch 14m
Day 8
- Barre HIIT Circuit with Louder Music 39m
Day 9
- Day Off
Day 10
- Upper Body BC 14m
- Old School Fusion Arms on Ball 25m
Day 11
- Day Off
Day 12
- TTT Warm Up 1m
- Outer Hips 7m
- Booty 2 14m
- Pretzel Target for Upper Glutes 8m
Day 13
- Day Off
Day 14
- BarreAmped Power Stretch 39m
Day 15
- Day Off
Day 16
- BarreAmped Total Body 36m
Day 17
- Day Off
Day 18
- Triceps 15m
- Lightweights for Upper Body 14m
Day 19
- Day Off
Day 20
- TTT Warm Up 1m
- Hips, Back, & Back of Legs, 12m
- Outer Hips 7m
- Inner Thigh Fire 11m
Day 21
- Standing Reset 4m
- Active/Relax Stretch 15m
Day 22
- Day Off
Day 23
- Standing+Mat Lower Body 24m
- Lower Body Band Target 13m
Day 24
- Day Off
Day 25
- Total Body Interval 3 25m
- Intermediate Upper Body & Core 18m
Day 26
- Day Off
Day 27
- Lower Body Combo Targets 23m
- Abs with Small Ball 10m
Day 28
- Bounce and Stretch Single Song by the Police 4m
- Quick Total Stretch 11m
Day 29
- Adv Lower Body Circuit 16m
- Cardio Interval Barre Strength 22m
Day 30
- Day Off
Day 31
- Lower Back - Back Body Target 15m
- Strong Back 24m
Day 32
- Day Off
Day 33
- Intermediate Lower Barre 15m
- Intermediate Mat 21m
Day 34
- Day Off
Day 35
- Stretch 19m
Day 36
- Advanced Quick HIIT 10m
- BarreAmped Bounce 30m
Day 37
- Day Off
Day 38
- Upper Body Core Circuit 31m
Day 39
- Day Off
Day 40
- Intermediate Seat Work 21m
- Bring Sally Up Booty 9m
Day 41
- Day Off
Day 42
- Standing Reset 4m
- Relaxation Stretch 20m
Day 43
- Day Off
Day 44
- Interval 24m
- Core 22m
Day 45
- Day Off
Day 46
- Upper Body 9 17m
- Upper Body Band 10m
- Band Mini Target for Posture 6m
Day 47
- Day Off
Day 48
- Lower Body Barre + Balance and Stretch 13m
- Standing Abs 13m
Day 49
- Bounce and Stretch Single Song by the Police 4m
- Stretch 6 17m