Full Body Workout

Work It Wednesday will feature a new dance specific workout for you every week!

We’ve tested every workout out on ourselves and at least one of our dance schools.

  • Improve your Spinal Stability with this quick full-body workout geared towards your core, posture, and spinal position! We did 6 rounds of 45 seconds of each exercise and 15 seconds of rest. You can increase rest if needed or shorten the rounds if low on time!
    • Stability Ball Rollout: Great core and shoulder move, keep hips and spine flat as you try to push arms slightly forward. 
      • Resist the low back arching down or ribs flaring in the front. Control the move.
    • Bent Over Row/T: Static hip stretching, shoulder positioning, and again control of your spine! Don’t let your back round or overextend.
      • Keeping hip and back position and standing on a band, pull band with elbows close to body, to you stomach. Slowly lower and pull out to sides like making a “T” with your arms.
      • Hold the band low and tight enough to make the move a challenge, but not too hard. Focus on squeezing shoulder blades together during each movement.
    • Hollow Hold w/ Alt Toe Taps: Burn that core! Try to keep lower back flat and shoulders slightly off the ground. One arm and opposite leg touch and slowly return to start. Don’t arch your neck.
    • Squats: Drill to control hips, back, and overall leg strength. Don’t let knees come in, while focus on “sitting backward” with your hips, not letting knees push forward or coming in to each other.
      • Spine is straight, not rounding forward.


To keep up with the workouts, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Play Video

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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