Advanced Full Body Workout

New advanced workout to challenge your whole body and build power!

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

A workout for those who’ve wanted a harder, advanced movement workout. Modifications Listed if needed. Try to do it as a circuit with as little rest as needed, repeating 3-5 times depending on time. Or less and combine with a prior workout.

Barbell Push Press: Explosiveness from hips through upper body. Keep spine in neutral as bend down to explode & drive hips ups, pushing weight up. Alternate – two dumbbells with palms facing your head (neutral) or jump squats with weights held at shoulders. 6-10 reps

1-Arm Power Row: Keep power while maintaining core posture. If using a suspension trainer, the more upright you are the easier. Slowly lower yourself down, then keep hips/core tight as pull yourself up, can use other arm for momentum. Scapula back/down! Alternate standing band row with rotation (band at elbow level) or barbell inverted row. 6-10 reps/side.

Plank Hip Dips: Don’t let lower back arch, keep core working as slowly pivot in upper back and feet. Only go as low as comfortable. 10-15 reps/side

Alternating KB Swing: As vid states, all about using hips and stabilizing back. Can do double arm or just wide deadlifts if haven’t mastered swings yet. Keep neck in line with rest of spine, allow knees to bend slightly, but think forward/backward, not up/down. 10-15 reps/side

3 min cardio (Nicole tried running) but can jump rope, stair climber, battle ropes, cycle, etc. Or skip it and get back on the circuit!

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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