30 MIN Standing Barre Sculpt for Women 40 Plus | No Jumping, No Floor Work

Today we’re doing a 30-minute all-standing, low impact barre workout — sculpting lean muscle, improving balance, and building strength with zero jumping and zero floor work. Three blocks of work, 45 seconds of effort with a 15-second break, and every move is brand new — this is no repeat.

Equipment today is a variety of light weights (I’m using 3–8 lbs), a chair for stability, a Pilates 9-inch ball, and a mini band. Every piece of equipment is optional — modify by dropping the weight, skipping the band, or holding onto your chair for extra balance support.

💡 A quick note: I’ve been consistent with my Lumanova red light therapy for about 10 minutes each night after a recent lumbar disc flare-up, and it’s become one of my favorite ways to unwind before bed while supporting my recovery. If you’d like to learn more, check out the link below and use code MICHELLE10 for 10% off.
👉 https://luma-nova.myshopify.com?bg_ref=C5AmX53vY9

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🏋️ Weights used in this video: 3–8 lb range — link in storefront
⚽ Pilates 9″ Ball used in this video: https://www.amazon.com/dp/B0CRL8YQ1K/ref=cm_sw_r_as_gl_api_gl_i_V3KS04QS93KS353WFGNW?linkCode=ml1&tag=michellebrieh-20&linkId=89b4157f941fbd43c5aa42c46134f876
💡 Lumanova Red Light Therapy (code MICHELLE10 for 10% off): https://luma-nova.myshopify.com?bg_ref=C5AmX53vY9

⏱️ CHAPTERS
0:00 Welcome + Set Your Intention
0:38 Warm-Up: Heel Lifts & Toe Rolls
1:00 Warm-Up: Arm Swings & Knee Punches
1:29 Warm-Up: Squat Down & Reach
1:52 Warm-Up: Sumo Sweep & Cheeky Lunge
2:40 Warm-Up: Sumo Reach Finish
3:20 Move 1: Dumbbell Swing with Tap Out
4:27 Move 2: Sumo Reach to T
5:28 Move 3: Heel Raise, Ball Squeeze & Shoulder Press
6:29 Move 4: Squat Hold, Swing & Rear Delt Fly
7:27 Move 5: Alternating Hammer Curls (Ball Squeeze)
8:26 Move 6: Kickback with Ball Squeeze
9:23 Move 7: Kick & Reach with Ball (Right Leg)
10:31 Move 8: Kick & Reach with Ball (Left Leg)
11:37 Water Break + Lumanova Mention
12:17 Move 1: Heel Lifts with Chair
13:14 Move 2: Squat Hold (Heels Up)
14:13 Move 3: Squat Pulse
15:09 Move 4: Standing Ab Press (Knees Out)
16:13 Move 5: Side Lift Squat
17:14 Move 6: Front Leg Lift with Band
18:14 Move 7: Straight Leg Lift (Other Side)
19:14 Move 8: Second Position Sumo Squat with Band
20:14 Move 9: Knee Abduction Pulse
21:16 Band Off + Break
21:28 Move 1: Ball Under Heels Squat & Reach
23:00 Move 2: Squat Pulse with Ball
23:46 Move 3: Donkey Kick (Right Leg)
24:59 Move 4: Side Leg Lift & Press Back (Right)
25:59 Move 5: Curl Press with Ball Under Heel (Right)
26:52 Moves 3–5 Repeat (Left Leg)
29:48 Final Move: Sumo Star Finisher
31:07 Cool Down & Standing Stretch
33:35 Closing + Thank You

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Disclaimer: This video is for general fitness and educational purposes only and is not a substitute for medical advice. Talk with your doctor before starting any new exercise program, especially if you are pregnant, postpartum, or managing an injury or health condition.

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