10-Minute Barre-Inspired Standing Core Workout | Marnie Alton

Warm-Up (00:23)

• Light taps for lymphatic stimulation
• Arm sweeps with rib activation

Core Engagement & Standing Crunch Variations (01:09)

• Standing oblique crunch (arm reaches with hip movement)
• Arm sweep with elbow bending and straightening
• Rolling forward bends (“hangovers”) with optional jump

Single-Leg & Dynamic Standing Work (02:40)

• Alternating knee lifts (with hands behind head or on hips)
• Plie with hip push and release
• Knee pulls with side reach and elbow draw
• Curtsy lunges with knee drive

Twist & Combo Work (06:00, 09:25)

• Wide squat with torso twists and palm press
• Double punch with knee lift combo
• Cardio burst with flowing twists and arm sweeps

Hip Mobility & Core Coordination (08:22, 09:57)

• Hip tuck and release with chest lift
• Lunge with arm lifts with stepping (optional leg lift)

Cooldown (10:50)

• Wide squat with arm diagonal reaches
• Standing roll down and up
• Final inhale and exhale breathing exercise