Standing Section

Section
Written By Erika Levy

Browse Standing Choreography

Use standing tracks to train strength, balance, and posture while moving through multiple planes of motion.

Featured
Toddrick Hall “Bells, Bows, Gifts, Trees”
Series: First Position, Series: Glutes_Hips_Standing, Focus: Thighs, Focus: Glutes_Hips
Toddrick Hall “Bells, Bows, Gifts, Trees”
Series: First Position, Series: Glutes_Hips_Standing, Focus: Thighs, Focus: Glutes_Hips

This First Position and Glutes Series totally SLEIGHS! Includes a few moves at the end that match the lyrics, like the “Nutcracker.”

Series: First Position, Series: Glutes_Hips_Standing, Focus: Thighs, Focus: Glutes_Hips
Latto ft. Mariah Carey “Big Energy”
Series: Warm Up, Focus: Full Body
Latto ft. Mariah Carey “Big Energy”
Series: Warm Up, Focus: Full Body

What better way to embody big energy than with a ballet inspired Warm Up with big arm movements.

Series: Warm Up, Focus: Full Body
Emmy Meli “I Am Woman”
Series: Core_Standing, Series: Squats, Series: Cardio, Focus: Full Body
Emmy Meli “I Am Woman”
Series: Core_Standing, Series: Squats, Series: Cardio, Focus: Full Body

This Squat, Core and Cardio Series transcends a workout and transforms you from the inside out. Participants tell me years later that they remember this track.

Series: Core_Standing, Series: Squats, Series: Cardio, Focus: Full Body
Taylor Swift “The Man”
Series: Lunges, Series: Cardio, Focus: Glutes_Hips, Focus: Thighs
Taylor Swift “The Man”
Series: Lunges, Series: Cardio, Focus: Glutes_Hips, Focus: Thighs

This Ski Slope Lunge & Cardio Series uses Repeaters as a metaphor for running as fast as you can, without going anywhere!

Series: Lunges, Series: Cardio, Focus: Glutes_Hips, Focus: Thighs
Loren Gray “Queen”
Series: Glutes_Hips_Standing, Focus: Glutes_Hips
Loren Gray “Queen”
Series: Glutes_Hips_Standing, Focus: Glutes_Hips

This is a Yoga-Barre Fusion that focuses on hip opening, rotation and mobility. Embody what it feels like to be a Queen as you press palms overhead in Tree Pose.

Series: Glutes_Hips_Standing, Focus: Glutes_Hips
Kesha “Woman”
Series: Side Thigh_Standing, Series: Glutes_Hips_Standing, Focus: Side Thigh, Focus: Glutes_Hips
Kesha “Woman”
Series: Side Thigh_Standing, Series: Glutes_Hips_Standing, Focus: Side Thigh, Focus: Glutes_Hips

Putting the ‘Tude in Attitude! This Standing Side Thigh and Glutes Series is all the motivation you need to push through the pain. 🔥

Series: Side Thigh_Standing, Series: Glutes_Hips_Standing, Focus: Side Thigh, Focus: Glutes_Hips
Lizzo “About Damn Time”
Series: Cross Lunges, Focus: Glutes_Hips
Lizzo “About Damn Time”
Series: Cross Lunges, Focus: Glutes_Hips

Bring the club to the gym with this Curtsy Lunge and Bicep Series!

Series: Cross Lunges, Focus: Glutes_Hips
Jennifer Lopez “Good Hit”
Series: Glutes_Hips_Standing, Focus: Glutes_Hips
Jennifer Lopez “Good Hit”
Series: Glutes_Hips_Standing, Focus: Glutes_Hips

This Standing Glutes Series can also be done on the mat in Tabletop. It’s a versatile and inclusive Series that will torch your booty no matter what!

Series: Glutes_Hips_Standing, Focus: Glutes_Hips
Katy Perry “Ghost”
Series: Warm Up, Focus: Full Body
Katy Perry “Ghost”
Series: Warm Up, Focus: Full Body

Get into “flow state” with this Warm Up in Second Position that features Swivel Lunges.

Series: Warm Up, Focus: Full Body
Spencer Lee Band “The Wolf”
Series: Squats, Series: Upper Body_Standing, Series: Glutes_Hips_Standing, Focus: Full Body
Spencer Lee Band “The Wolf”
Series: Squats, Series: Upper Body_Standing, Series: Glutes_Hips_Standing, Focus: Full Body

This Series blends sexy hip rotations with fierce front kicks!

Series: Squats, Series: Upper Body_Standing, Series: Glutes_Hips_Standing, Focus: Full Body
Shakira “She Wolf”
Series: Core_Standing, Series: Cardio, Focus: Core, Focus: Full Body
Shakira “She Wolf”
Series: Core_Standing, Series: Cardio, Focus: Core, Focus: Full Body

Syncopated Squats and Plié Pops, OH MY! Work your brain and body as you work up a sweat. Options for all levels.

Series: Core_Standing, Series: Cardio, Focus: Core, Focus: Full Body
No Doubt “Spiderwebs”
Series: Squats, Series: First Position, Focus: Thighs, Series: Hamstrings_Calves, Series: Side Thigh_Standing
No Doubt “Spiderwebs”
Series: Squats, Series: First Position, Focus: Thighs, Series: Hamstrings_Calves, Series: Side Thigh_Standing

This Squat, Side Thigh and First Position Series uses a band to embody the tension of being caught in a spiderweb!

Series: Squats, Series: First Position, Focus: Thighs, Series: Hamstrings_Calves, Series: Side Thigh_Standing
Steve Wonder “Superstition”
Series: Glutes_Hips_Standing, Focus: Glutes_Hips
Steve Wonder “Superstition”
Series: Glutes_Hips_Standing, Focus: Glutes_Hips

This Standing Hips and Glutes Series includes hip extension and internal/ external rotation.

Series: Glutes_Hips_Standing, Focus: Glutes_Hips
Michael Jackson “Thriller - Steve Aoki Remix”
Series: Lunges, Series: Cardio, Series: Core_Standing, Focus: Thighs, Focus: Glutes_Hips
Michael Jackson “Thriller - Steve Aoki Remix”
Series: Lunges, Series: Cardio, Series: Core_Standing, Focus: Thighs, Focus: Glutes_Hips

Grab a glider and slither and slide to the beat. This track combines Lunges, Hamstrings and includes a fun “Monster walk” at the end!

Series: Lunges, Series: Cardio, Series: Core_Standing, Focus: Thighs, Focus: Glutes_Hips
Coldplay “Magic”
Series: Side Thigh_Standing, Series: Glutes_Hips_Standing, Focus: Side Thigh, Focus: Glutes_Hips
Coldplay “Magic”
Series: Side Thigh_Standing, Series: Glutes_Hips_Standing, Focus: Side Thigh, Focus: Glutes_Hips

This Standing Side Thigh, Glutes and Hamstrings Series blends strength, stability and mobility into lower body work at the barre.

Series: Side Thigh_Standing, Series: Glutes_Hips_Standing, Focus: Side Thigh, Focus: Glutes_Hips
Meghan Trainor “Evil Twin”
Series: Squats, Series: Core_Standing, Series: Cardio, Focus: Full Body
Meghan Trainor “Evil Twin”
Series: Squats, Series: Core_Standing, Series: Cardio, Focus: Full Body

This choreo to “Evil Twin” by Meghan Trainor embodies the duality of self-love and self-neglect. It teaches us to love and embrace both sides!

Series: Squats, Series: Core_Standing, Series: Cardio, Focus: Full Body
Ariana Grande “thank you, next”
Series: Squats, Series: Plank, Series: Cardio, Series: Upper Body_Standing
Ariana Grande “thank you, next”
Series: Squats, Series: Plank, Series: Cardio, Series: Upper Body_Standing

HIIT the Barre with a Squat Series that incorporates strength and builds cardiovascular endurance.

Series: Squats, Series: Plank, Series: Cardio, Series: Upper Body_Standing
Black Eyed Peas ft. Shakira “Girl Like Me”
Series: Warm Up, Focus: Full Body
Black Eyed Peas ft. Shakira “Girl Like Me”
Series: Warm Up, Focus: Full Body

This ballet-inspired Warm Up will boost your confidence AND your heart rate!

Series: Warm Up, Focus: Full Body
Ariana Grande “break up with your girlfriend, i’m bored”
Series: Squats, Series: Core_Standing, Series: Upper Body_Standing, Focus: Full Body
Ariana Grande “break up with your girlfriend, i’m bored”
Series: Squats, Series: Core_Standing, Series: Upper Body_Standing, Focus: Full Body

Fan the flames of desire with a Series that combines squats, upper body and core.

Series: Squats, Series: Core_Standing, Series: Upper Body_Standing, Focus: Full Body
Madonna “Human Nature - Runway Club Mix”
Series: Warm Up, Focus: Full Body
Madonna “Human Nature - Runway Club Mix”
Series: Warm Up, Focus: Full Body

Warm Up from head to toe! Enjoy a spinal twist, side body stretches and lengthening through the back of the legs.

Series: Warm Up, Focus: Full Body
George Michael “Freedom ‘90 Back to Reality Remix”
Series: Lunges, Series: Glutes_Hips_Standing, Series: Cardio, Focus: Glutes_Hips
George Michael “Freedom ‘90 Back to Reality Remix”
Series: Lunges, Series: Glutes_Hips_Standing, Series: Cardio, Focus: Glutes_Hips

This “Freedom” remix with “Keep Moving” by Soul II Soul will make you forget how hard you’re working. Grab your ball and get ready for a yoga-barre fusion Lunge Series with a Cardio Burst.

Series: Lunges, Series: Glutes_Hips_Standing, Series: Cardio, Focus: Glutes_Hips
Cyndi Lauper “Girls Just Want to Have Fun”
Series: Warm Up, Focus: Full Body
Cyndi Lauper “Girls Just Want to Have Fun”
Series: Warm Up, Focus: Full Body

This is a yoga + barre inspired Warm Up Series.

Series: Warm Up, Focus: Full Body
Fleetwood Mac “Little Lies”
Series: Squats, Focus: Thighs, Focus: Side Thigh
Fleetwood Mac “Little Lies”
Series: Squats, Focus: Thighs, Focus: Side Thigh

This Squat Series with a band can be done facing the barre or center floor for an added challenge. Includes a cardio burst!

Series: Squats, Focus: Thighs, Focus: Side Thigh
Madonna “Like a Virgin”
Series: Squats, Series: Upper Body_Standing, Focus: Upper Body, Focus: Thighs
Madonna “Like a Virgin”
Series: Squats, Series: Upper Body_Standing, Focus: Upper Body, Focus: Thighs

This a Squat Series with Upper Body that targets biceps, triceps, chest, back and shoulders!

Series: Squats, Series: Upper Body_Standing, Focus: Upper Body, Focus: Thighs
Whitney Houston “So Emotional”
Series: First Position, Series: Cardio, Series: Hamstrings_Calves, Focus: Thighs
Whitney Houston “So Emotional”
Series: First Position, Series: Cardio, Series: Hamstrings_Calves, Focus: Thighs

This First Position Series is sure to strengthen your calves & fire up your thighs!

Series: First Position, Series: Cardio, Series: Hamstrings_Calves, Focus: Thighs
Janet Jackson “Nasty”
Series: Lunges, Series: Cardio, Series: Hamstrings_Calves, Focus: Full Body, Focus: Thighs
Janet Jackson “Nasty”
Series: Lunges, Series: Cardio, Series: Hamstrings_Calves, Focus: Full Body, Focus: Thighs

Embody the attitude of Miss Janet as you lunge, twist and rock out in “Rocking Horse.”

Series: Lunges, Series: Cardio, Series: Hamstrings_Calves, Focus: Full Body, Focus: Thighs
Gloria Estefan “Rhythm Is Gonna Get You”
Series: Squats, Series: Core_Standing, Series: Cardio, Focus: Full Body
Gloria Estefan “Rhythm Is Gonna Get You”
Series: Squats, Series: Core_Standing, Series: Cardio, Focus: Full Body

This core and cardio infused series offers options for everyBODY!

Series: Squats, Series: Core_Standing, Series: Cardio, Focus: Full Body
Eurythmics, Aretha Franklin “Sisters Are Doin’ It For Themselves”
Series: Side Thigh_Standing, Series: Cross Lunges, Focus: Side Thigh, Focus: Glutes_Hips
Eurythmics, Aretha Franklin “Sisters Are Doin’ It For Themselves”
Series: Side Thigh_Standing, Series: Cross Lunges, Focus: Side Thigh, Focus: Glutes_Hips

This empowering Curtsy Lunge and Side Thigh Series embodies strength, power and grace.

Series: Side Thigh_Standing, Series: Cross Lunges, Focus: Side Thigh, Focus: Glutes_Hips
Erika Levy
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