Uploaded September 2026 | Updated September 2026, 2 weeks ago
This 30-minute standing barre workout tones your arms, legs, and core using
light dumbbells and a chair — no floor work, all standing, and harder than
it looks. Built for women 40 and beyond who want the sculpting benefits of
barre with a trainer who actually pushes them.
🔥 WHAT WE'RE DOING:
Arms | Legs | Core | All standing | Light dumbbells + chair
Low impact | No floor work | Barre sculpt format
💪 EQUIPMENT NEEDED:
✔ Light dumbbells (Michelle's range: 5–12.5 lbs)
✔ Chair or barre for balance
✔ Yoga mat (optional)
If you're using your Apple Watch or fitness tracker, set it to Barre.
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:28 – Sumo Bicep Curl (Second Position)
01:23 – Sumo Hammer Curl + Alternating Heel Lift
02:19 – Sumo Press Up (Alternating Arms)
03:17 – Reverse Lunge + Chest Fly
04:20 – Overhead Tricep Extension (First Position, Heels Lifted)
05:08 – Tricep Kickbacks (Hinge)
06:22 – Upright Row + Chest Opener (Second Position)
07:18 – Diagonal Reach (Hinge)
08:05 – Curtsy Lunge Iso Hold (Right)
09:22 – Curtsy Lunge Iso Hold (Left)
10:07 – First Position Plié — Full Range (Chair)
11:23 – First Position Plié — Pulse (Chair)
12:22 – First Position Tuck (Facing Chair)
13:27 – Parallel Heel Elevated Squat — Full Range
14:24 – Parallel Heel Elevated Squat — Pulse
15:21 – Hip Circles (Facing Chair)
16:24 – Water Break
17:10 – Side Leg Lift (Right)
18:14 – Leg Circle (Right)
19:01 – Double Lift + Knee In (Facing Chair, Right)
20:07 – Straight Leg Rear Lift (Right, First Position)
21:08 – Side Leg Lift (Left)
22:14 – Leg Circle (Left)
23:01 – Double Lift + Knee In (Facing Chair, Left)
24:05 – Straight Leg Rear Lift (Left, First Position)
25:08 – Front Leg Lift + Weight Overhead (Right)
26:08 – Dumbbell Side Crunch (Right)
27:08 – Front Leg Lift + Weight Overhead (Left)
28:08 – Dumbbell Side Crunch (Left)
29:07 – Chair Push-Ups (Tricep)
30:08 – Chair Mountain Climbers
31:10 – Cool Down (Figure Four, Quad Stretch, Wide Straddle)
33:46 – Closing + App Info
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking,
exclusive workouts, and a community of women cheering you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP YET?
👉 Become a Member: / michellebriehler/join
🗓️ FREE WEEKLY WORKOUT CALENDARS
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 michellebriehler.com
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. Content is for informational purposes only and performed at your
own risk.
AFFILIATE NOTICE: Some links are affiliate links. Purchases may earn a
small commission at no extra cost to you. 🧡
This 30-minute standing barre workout tones your arms, legs, and core using
light dumbbells and a chair — no floor work, all standing, and harder than
it looks. Built for women 40 and beyond who want the sculpting benefits of
barre with a trainer who actually pushes them.
🔥 WHAT WE'RE DOING:
Arms | Legs | Core | All standing | Light dumbbells + chair
Low impact | No floor work | Barre sculpt format
💪 EQUIPMENT NEEDED:
✔ Light dumbbells (Michelle's range: 5–12.5 lbs)
✔ Chair or barre for balance
✔ Yoga mat (optional)
If you're using your Apple Watch or fitness tracker, set it to Barre.
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:28 – Sumo Bicep Curl (Second Position)
01:23 – Sumo Hammer Curl + Alternating Heel Lift
02:19 – Sumo Press Up (Alternating Arms)
03:17 – Reverse Lunge + Chest Fly
04:20 – Overhead Tricep Extension (First Position, Heels Lifted)
05:08 – Tricep Kickbacks (Hinge)
06:22 – Upright Row + Chest Opener (Second Position)
07:18 – Diagonal Reach (Hinge)
08:05 – Curtsy Lunge Iso Hold (Right)
09:22 – Curtsy Lunge Iso Hold (Left)
10:07 – First Position Plié — Full Range (Chair)
11:23 – First Position Plié — Pulse (Chair)
12:22 – First Position Tuck (Facing Chair)
13:27 – Parallel Heel Elevated Squat — Full Range
14:24 – Parallel Heel Elevated Squat — Pulse
15:21 – Hip Circles (Facing Chair)
16:24 – Water Break
17:10 – Side Leg Lift (Right)
18:14 – Leg Circle (Right)
19:01 – Double Lift + Knee In (Facing Chair, Right)
20:07 – Straight Leg Rear Lift (Right, First Position)
21:08 – Side Leg Lift (Left)
22:14 – Leg Circle (Left)
23:01 – Double Lift + Knee In (Facing Chair, Left)
24:05 – Straight Leg Rear Lift (Left, First Position)
25:08 – Front Leg Lift + Weight Overhead (Right)
26:08 – Dumbbell Side Crunch (Right)
27:08 – Front Leg Lift + Weight Overhead (Left)
28:08 – Dumbbell Side Crunch (Left)
29:07 – Chair Push-Ups (Tricep)
30:08 – Chair Mountain Climbers
31:10 – Cool Down (Figure Four, Quad Stretch, Wide Straddle)
33:46 – Closing + App Info
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking,
exclusive workouts, and a community of women cheering you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP YET?
👉 Become a Member: / michellebriehler/join
🗓️ FREE WEEKLY WORKOUT CALENDARS
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 michellebriehler.com
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. Content is for informational purposes only and performed at your
own risk.
AFFILIATE NOTICE: Some links are affiliate links. Purchases may earn a
small commission at no extra cost to you. 🧡
