You can incorporate the rower again for this circuit or just grab a pair of dumbbells and follow the alternatives below.
Work It Wednesday will feature a new dance specific workout for you every week!
We’re back with another summer conditioning workout for you. We’ve brought the rower back for two exercises but will list alternatives below! This has intended reps, adjust the weights to make it challenging, and try to limit rest & keep moving!
Rower Pike: Very tough on the core & shoulder stability. Try it with feet on sliders/towel/stability ball first or if no rower. Keeping spine straight, slowly raise hips above head as high as comfortable, then return slowly. 10-15 reps, longer holds to increase challenge.
Sumo Box Jumps: Keep working leg stability & power. Make sure the box is stable & start smaller. When landing wide, watch your knees, don’t let with inwardly rotate. Increase speed as able, safely. Use your hips for the jumping. 25 reps.
Rower: Can do 50 yards single arm carry ea side, 2 mins spin or incline walking, alternating lunges, or static planks if no rower. We enjoy the rower for conditioning & incorporate it a lot, but always other options. Continue to be mindful of not rounding your spine as start pull or over extending at the end of the pull. 500 m
Bridge Chest Press: Nicole used 20lbs, but see how it feels with 5-10lbs, and increase as comfortable. Really activate the glutes keeping straight line from knees to shoulders. Lower dumbbells controlled to floor or just above, elbows, below 90 deg, not straight out from body. Aim for 20 reps
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