Full Body Gym Conditioning Workout

New workout to challenge your whole body in a tough new style while at the gym!

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

Taking some time off this summer & visiting the gym? Here’s a great <30 min workout to get everything working! We did it EMOM style, “every minute, on the minute”. You set a timer to buzz every minute. This buzz is when you start the next exercise. So try to finish your reps quick to get more recovery prior to starting the next. We did 6 rounds of 4 exercises, reps 150 m, 6 reps/side, 8 reps/side, 10 reps/side, for 24 min workout plus short warm-up & cool down.

Rower: Great conditioning, focus on not rounding or over arching the back. Adjust the distance as needed. We did 150 m row.

Kettlebell or Dumbbell Windmill: Should feel the side or obliques, shoulder, & hamstring you’re leaning towards. While watching the weight helps keep your weight centered. Knees can bend slightly if needed. Pick a weight that makes 6 reps medium to hard.

Hollow Rock 1 Arm Press: Lighter weight focuses more on the core. You’re goal is to keep spine straight not rounding but core tight to limit over extending as well. When rocking forward & back, try to limit how much you swing, it’s a controlled movement. 8 reps should be tough with slow controlled movements if you have the weight right.

Side to Side Lateral Squats: Look back at squat form, hips go back, spine straight, knees follow toes. Slow down the movement until comfortable and feeling more in hips than knee. Build up in weight to make 10 reps fairly hard.

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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