Every Day is International Women’s Day @ Barre3

On the special day of celebrating women, WF joined Sadie Lincoln, Co-founder and CEO of Barre3 in a candid conversation about empowering women. 

Sadie Lincoln

Barre3 founded in Portland, Oregon in 2008 by Sadie Lincoln is rooted in 3 fitness disciplines, ballet barre, Pilates and yoga. Barre3’s focus is always on whole-body health and adapting moves for whatever your fitness level is. While many boutique fitness workouts offer several types of classes, we offer one type of class for everyone. Their goal is to help you get in tune with your body and push it to new levels, constantly fatigue-ing your muscles and then restoring them.

Sadie and Chris Lincoln launched barre3 with one studio in Portland, Oregon, in 2008. In the eight years since then, they’ve grown to more than 100 studios around the country (and in Canada and the Philippines) with every single franchised studio owned by a woman​. The numbers are big, but — and this is key — they’ve been incredibly careful and deliberate about how they’ve grown, every step of the way. From day one, they’ve grown one studio at a time.

Sadie says:

My current mantra is “truth”. This one word represents my commitment to honoring my truth and keeping it real. In my line of work, being in front of the camera and leading a fitness company, this is definitely a practice for me. The fitness industry is attached to an unrealistic ideal of beauty and youth; which sells like hotcakes and yet sets us all up for failure. I’m paving a new path. At 43 I am focused on letting go of that ideal, and instead committing myself to being real. I am very aware of how my actions influence my children. I want them to see what a privilege it is to age versus dreading it. I want them to feel good in their own bodies. I want this for everyone! This mantra transcends beyond my personal practice. It also guides how we approach fitness and whole body health at barre3. Honor your truth.

I often joke that barre3 is my “Sudoko”. The challenge of connecting my mind to breath and pulling together creative moves that balance the body is an incredibly satisfying way to keep my mind focused and healthy. Barre3 is an active meditation. We cue each move in detail and we guide clients to be their own best teacher–which sharpens the mind and body wisdom. This is just as much an exercise for the mind as it is for the body.

Sadie Lincoln

B3 Warmup Workout

Workout Moves

Start in Primary Posture. Feet hip-distance apart, knees slightly bent, feet firmly rooted to the floor. This is where your body is meant to be, where you feel the least amount of pressure on your joints.

0-0:15: Take three deep, opening breaths, raising your arms above your head and extending your spine on each inhale, lowering your hands and rounding your spine on each exhale.

0:15-0:30: Perform a Sumo Twist to the right: Get in Sumo Squat position, with your feet a little more than shoulder-width apart, toes pointed out to 11 and 1 o’clock, spine tall, hands on top of thighs. Rotate your torso to the right as you drop your left shoulder toward your right knee. Hold.

0:30-0:45: Switch sides and repeat the same Sumo Twist to the left.

0:45-1:45: Do Sumo Squats: Stand with feet a little more than shoulder-width apart, toes pointed out to 11 and 1 o’clock, hands at heart center in front of your chest, elbows by your sides. Push your hips behind you until your thighs are almost parallel to the floor. Squeeze your glutes as you rise back up to start. Repeat.

1:45-2:45: Layer on a Flat Palm Twist to your Sumo Squats: As you rise up to standing, extend your right arm and reach it across your body, rotating your spine slightly to the right. Repeat the same motion in the other direction.

2:45-3:45: Transition to a Side Body Lean: Keeping your feet a little more than shoulder-width apart, slowly hinge over to the right with your left arm extended overhead; return to center. Switch sides and repeat.

3:45-4:45: Perform a Crescent Lunge with your right leg forward, knee bent without going past your ankle, left leg back.

4:45-5:45: Perform a Crescent Lunge with your left leg forward; right leg back.

5:45-6:00: Do a Wide-Stance Fold-Over: Stand with your feet as far out to the sides as possible, toes facing forward, forming a triangle with your lower body. Hinge forward from your hips, keeping your back flat, and reach your hands toward floor in front of you. Hold, and then slowly rise back up to start.

6:00-7:00: Do a Plank Hold: Put your hands directly under your shoulders like you’re about to do a pushup. Ground your toes into the floor and raise your knees off the ground, keeping your hips level and square. Lift your hips up and engage your abs to hold them there. Remember to breathe.

7:00-7:15: Do a Chest Opener: Starting in Primary position, reach your arms behind you, clasping your hands together if that’s comfortable. Inhale as you flex your spine into a slight backbend, lifting your arms slightly. Exhale and release. Repeat.


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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