Dumbbell Only Tough Workout

Trying to keep it a bit more simple this week for those with limited gyms! Don’t worry, this will still kick some butt.

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

This is a tough one for your summer conditioning! Grab a pair of light dumbbells (start with 5-10lb ea, up it if feels light after a round) & get a HIIT timer set for 45 secs work/15 seconds rest. We started heavier & had to lower our weights twice during our 5 rounds!

Plank Shoulder Taps: You’re building shoulder stability while really focusing on activating your abdominal brace (ribs towards hips) & limiting rotation/sway of your hips. Slow pace at first & speed up ea round if have the energy.

Bent Over Alt Rows w/ Hold: Allow some relaxed bend to your knees, bend over at the hip, don’t hyperextend back though keep it straight throughout. My dancers tend to let their shoulders come up towards their ears on this, so really focus on pulling shoulder blades back/down each rep.

Overhead Reverse Lunges: Hold one weight overhead, prevent ribs from flaring up with good ab brace. Slowly step back, keep knees in line with toes (slight turn out ok), then lower as deep as comfortable. Return to start/repeat.

Sumo Deadlift: Hold of the weights by the end, comfortable turnout (not full 2nd), spine stays in neutral, as allow knees to have mild bend, & lower weight towards your heels. Movement from hip not spine, so don’t need to touch the ground.

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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