Dumbbell Full Body Circuit

This is a great quick workout you can do with a simple set of dumbbells or kettlebells and pairs perfectly with last weeks workout as well!

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

Grab a dumbbell or Kettlebell & give this circuit a try! It’ll get your whole body working with some leg, core, & work. Easiest way to perform this is all 3 exercises back to back (10 reps per side for each), with 30-90 seconds rest at the end. Then repeat 3-6 rounds depending on time or if doing another quick circuit (like the one we posted last week) afterwards.

Goblet Squat: Hold a dumbbell upright or kettlebell between both hands at your chest. Push your hips back & keep knees tracking your toes as you sit back. Go as low as comfortable & repeat. Our dancers will likely feel this in their shoulders as well.

Renegade Row: In a plank position, hold a dumbbell in each hand. Spread your feet to increase ease of keeping hips from rotating or swaying side to side. Slowly pull one weight up towards your ribs, don’t worry about height. Slowly lower & repeat on the other side.

SL Bridge w/ Pullover: Hold a light weight in both hands vertical towards ceiling as hold the top of a single leg bridge. Keeping hips/core engaged, slowly lower weight towards ground, then return to top. Repeat all on one side, then complete the other.

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.

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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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