The workout below uses barre3 moves and was devised by Joie Viado. For dumbbells, use 2-lb ones or fill two 1-liter water bottles. For moves requiring a bar, use the back of a heavy chair. This is a 60-minute total body workout using small and precise movements challenging mostly core muscles from start to finish.
A barre3 class always starts with the primary posture, where you are standing with your feet apart at hip width with your thighs square. Keep your head back and in line with your spine while gently pressing your navel in. Maintain a long and tall posture when executing the movements, from the warmup to the last sequence block.
(First published in Women's Health Magazine, Get-Fit Tricks section as "Go Deep" in April 2010; photos by Kai Huang; adapted for use in Female Network)