Partner Workout Challenge

New Workout to challenge your friend’s balance, build overhead strength, and leg endurance!

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.

This weekly workout targets some single leg stability, core, shoulders, and leg stamina! We did 6 rounds of 45 seconds of ea exercise (or side in case of the balance) and 15 seconds of rest. You can increase rest if needed or shorten the rounds if low on time!

  • SL Ball Toss: Get on one leg and partner on opposite leg (leg closest to partner), then make sure to do a big loop overhead and toss.
    • Have some fun and make them work. As progress can add weighted balls or crazier tosses. Keep hips pointed forward, not at your partner. Switch legs next round.
  • Tall Kneeling Shoulder Press: Start kneeling on your heels with tension in the bad already. As your raise up on your knees, straight hips and core tight!
    • Pull the bad out at the top, ribs down still, to build that overhead shoulder strength.
  • Side to Side Lateral Lunges: Just like squats, focus on pushing those hips back and keeping your knees inline with your toes. Can turn out slightly for comfort.
    • Push with the hips and keep your spine straight/tall. Think of your hands going between your feet, not in front. You don’t need to touch the ground unless able with good form.


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

Scott DPT
#BeyondCrunchesandPilés

Related Blog Posts

Recent Posts

Artistic Athlete Glute Tune-Up

Connect with your glutes to support your dance with our free glute tune-up program!
SIGN UP NOW
Free Program
Blog Categories

Hold on!
Want my free program to improve your warm ups and engage your hip muscles?

Join today you’ll get 12 workouts to start right now! Used by dancers, both professional and beginners to protect and prepare for better dancing.
Free Program

Hold on!
Want my free program to improve your warm ups and engage your hip muscles?

Join today you’ll get 12 workouts to start right now! Used by dancers, both professional and beginners to protect and prepare for better dancing.
Free Program

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.

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

Go back to sign up