Almost every woman we’ve ever spoken to on the topic of exercise goals says the same thing: they want a long, lean look (no bulkiness, please) that’s strong all over (especially in the boo-tay).
Andrea Rogers, founder of Xtend Barre and former professional dancer, is more than familiar with this goal, having coached hundreds of women, including Victoria’s Secret Angels, to achieve the lean-limbed look through her unique workouts based on the fundamentals of Pilates and flair of dance.
Put simply, she’s kinda become the go-to trainer for getting that ballet-beautiful body!
Curious to find out what it takes to train like an Angel, we caught up with Andrea to learn how she gets them runway ready, why barre workouts are great for women and which at-home moves will give us those long, lean muscles – angel wings aside!
Why do the VS models love Xtend Barre workouts and what sort of weekly routine do you create for them before the big show?
I think Victoria’s Secret models love the Xtend Barre workout because no other workout combines grace and athleticism like we do.
These women want to feel strong and capable – but they also want to feel elegant and graceful as well.
Xtend Barre helps them feel both! By combining traditional Pilates methods with ballet and high energy cardio, the workout is designed to sculpt bodies into lean, strong, ‘dancer like’ physiques.
In the lead up to a big show, we increase the intensity of training by adding things like ankle weights, dumbbells and resistance bands.
Why do you think barre workouts are so beneficial for women in particular?
Barre workouts engage your whole body. Xtend Barre helps you to develop long and lean muscles, increases your flexibility, encourages healthy emotional and mental health. It also improves your posture and body alignment.
The best part, is, you don’t need experience! All women, no matter your age or your fitness level, will benefit from a barre workout.
There’s also something extremely special about working out with a community and being in a group of women all motivating and empowering each other.
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Don’t let the dancing fool you- this series is so. damn. hard. Unilateral exercises are challenging alone – when you add the instability of the roller it amps things up to an entirely new level. My legs are still feeling this! ▪️8-16 reps per series. Always focus on precision of the move with strong form before increasing tempo. 💥
How do you create a well-rounded barre workout at home?
One of the best parts about Xtend Barre is that you don’t need a ton of equipment to do the exercises at home or on holidays.
Sure, you won’t get the same in-class experience but you can keep up the workout you love with just your body, a mat and a chair when you need to!
To create a well-rounded barre workout, pick at least three different exercises that work different areas of the body – think Pliés for your legs and boots, planks for those abs and core and flash trick steps (a twist on traditional burpees) for a full body burn!
In saying that, here are four barre exercises women should do for that long, lean, Angel look:
1. Tricep dip with leg circle
Tricep dips are fantastic for upper body toning and adding an extra lower body movement will seriously challenge your core as well – hello abs! Best of all – this is an exercise women can do anywhere.
2. Chair plié
Chair pliés are perfect for really isolating the challenge to your quads and focusing on your thighs.
3. Hover lunge
This exercise is a secret weapon for women wanting to tone and sculpt long and lean legs.
4. Fold overs
The fold over is a signature Xtend Barre exercise and a serious booty burner!
Want to try an Xtend Barre workout yourself? Head to www.xtendbarre.com.au to find your nearest location!
At the age of 18, Andrea Rogers began her life as a dancer. Her workout routine consisted of dancing seven days a week, 52 weeks a year. Looking to add an extra element of conditioning to her routine, she began practicing, and then teaching Pilates. Andrea recognised the opportunity to combine her experience in Pilates with her background in and passion for dance, and created Xtend Barre: a full-body workout that focuses on fusing cardio-driven choreography with exercises meant to condition. There are now 22 studios in Australia and 40 globally, with the the franchise rapidly growing.