Free At-Home Physique 57 Workout

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Visible Results in Eight Workouts

Tricep Can Can Single
Physique 57

Physique 57 is one of the hottest barre-inspired workouts in the country, promising visible results in just eight workouts. The only problem? In-studio workouts are currently only offered in New York City, Dubai, The Hamptons and Beverly Hills.

The good news is, if you live in a fly-over state (or anywhere else Physique 57 hasn't landed yet), you don't have to wait patiently for a studio to open in your area. They now offer an online video-on-demand platform you can access anytime, anywhere for a $57 monthly subscription or single, $5-$7 single-class rental access.

But if you're not quite ready to subscribe, check out this quick (and free!) workout put together exclusively for About.com from Physique 57 co-founder, Tanya Becker. All the moves can be performed at home with nothing more than a cushion or playground ball - just click through the slideshow to get started!

Want more from Physique 57? Buy the Amazon Exclusive Workout Kit >>

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Curl with Crisscross Arms

Curl with Ball
Physique57

Muscles Targeted: Entire Abdominal Wall

  • Sit against the edge of your playground ball, cushion or towel with your knees bent at 90-degree angles, feet flat on the floor.
  • Take your hands to your outer thighs and hold them gently, then roll your torso down until your shoulder blades hover just off the cushion.
  • You want to maintain a concave feeling in your core during this exercise- pull your navel toward your spine at all times.
  • Extend your arms straight along the side of your thighs and begin curling your rib cage up a few inches towards your thighs, then roll back down to your starting position.
  • As you curl up, crisscross your arms over each other, first right over left, then left over right.
  • Repeat for 30 to 60 seconds.

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Deli Slicer

Deli Slicer
Physique 57

Muscles Targeted: Gluteus Maximus, Medius and Minimus; Hamstrings; Obliques

  • Lie down on the left side of your body with your left arm extended under your head and your right palm on the floor in front of your chest for support. Bend your knees in toward your chest (try to bring them to a 90-degreen angle with your upper body).
  • Lift your feet off the floor, keeping your knees on the floor and your feet together. Keep your shoulders and hips stacked on top of each other, and press your right palm into the floor to engage your obliques.
  • Now straighten the top right leg, pressing it up and out behind you on a slight diagonal, then bring it back in. Think of your top knee sliding along the inside of your bottom leg like a deli slicer as you bend and straighten the top leg.
  • Make sure you engage your abdominal muscles so as you push your leg back, you don’t arch your back.
  • Do this move for 30 to 60 seconds on each leg.

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Pretzel

Pretzel
Physique 57

Muscles Targeted: Entire Seat; Abductors; Hamstrings; Obliques

  • Start seated with your right leg at a 90 degree angle in front of you and your left leg at a 90 degree angle behind you.
  • Place your hands forward in a line parallel to your right shin, framing your knee. Bring your left thigh as far behind you as possible, making sure your knee is behind your hip.  
  • Rotate your knee down and your toes up. Lift your back knee just off the floor, maintaining the knee lower than the foot. While moving your leg, scoop your abdominals up and actively engage your core so you're seated as upright as possible and are light on your hands.
  • Begin small, controlled lifts of your leg, keeping your leg an inch or so off the floor.
  • Do 30 to 60 lifts on each side.

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Small V with Tuck and Punch

Small V Tuck Punch
Physique 57

Muscles Targeted: Quadriceps

  • Stand with one hand on a sturdy piece of furniture about forearm-distance away.
  • Make a small V with your feet by bringing your heels together. Your big toes should be 2 to 3 inches apart.
  • Keeping your heels together, hover them a few inches off the floor. Keep your spine straight and feel all ten toes pressing evenly into the floor.
  • Bend your knees and lower your body until you feel your thigh muscles engage, about 5 to 6 inches down. 
  • Keeping your upper body straight, roll your hips forward and then release them back. Make a fist with your free hand and add a punch as your hips roll forward. Hip tucks are small, controlled movements - your legs remain steady, your heels off the floor and your knees bent.
  • Repeat for 30 to 60 seconds.

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Thigh Dancing with Hip Shake

Thigh Dancing Double
Physique 57

Muscles Targeted: Quadriceps; Core

  • Sit on your heels in a kneeling position with your knees a few inches apart.
  • Lift your seat a few inches off your heels, keeping your torso upright with your hands on your hips.
  • Keeping your seat off your heels, shake your hips first right, then left. This is a small controlled movement rather than a loose shake - you want your obliques to lift your hips up toward your shoulders. 
  • Bring your arms above your head and start to alternate pulling each elbow down - first one, then the other - as you shake your hips. By actively engaging your obliques, you are also whittling your waistline
  • Continue for 60 seconds.

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Triceps Can-Can

Tricep Can Can Double
Physique 57

Muscles Targeted: Triceps; Quadriceps; Core

  • Sit on the floor with your knees bent, your feet flat on the floor in front of you, about hip-width apart. Place your hands 5 to 6 inches behind you with your fingertips facing forward.
  • Lift your hips off the floor and shift your body weight back toward your hands. Bend your right knee and bring it in toward your chest, bending your elbows like a traditional triceps dip.
  • Now straighten your arms and simultaneously straighten your right leg toward the ceiling. Then bend your elbows and bend your right knee again.
  • Do 10 triceps dips with each leg.

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