Exercises
Windmill – Core, Hip, Shoulder Trio
Here’s a combo move that hits a lot of areas at once! Be sure to give it a try mixed into your conditioning or on
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Here’s a combo move that hits a lot of areas at once! Be sure to give it a try mixed into your conditioning or on
Sometimes it’s a simple workout, that you can do anywhere, that you can’t stop going back to! This simple workout is easy to do, and
Back to the rower for a challenging EMOM to keep your beach & season ready! Work It Wednesday will feature a new dance specific workout
Shoulders and upper back stability are needed to help with posture, ease of arm positions, and prevent injuries. This move will engage your core, lower
Fix It Friday will feature common injuries in dancers with a few tips to improve or prevent them! Here are a few additions to phase
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
Body Weight Plank Variation – Easy to set up, hard to execute without extra movement. Simple yet effective move you can mix into your conditioning
Fix It Friday will feature common injuries in dancers with a few tips to improve or prevent them! Additions to phase 1 to help stabilize
Seated Band Row – Low Equipment Back, Shoulder, & Posture Builder Simple yet effective move you can mix into your conditioning. This is another move
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.
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!
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”
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”
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.
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.
Required
Weights:
Bands:
Cardio:
Recommended
Squat Rack and/or Suspension Trainer
Misc:
Optional
Weights:
Required
Bands:
Cardio:
Recommended
Misc:
Optional
Weights:
Required
Bands:
Cardio:
Recommended
Misc:
Optional
Weights:
Required
Weights:
Bands:
Cardio:
Recommended
Squat Rack and/or Suspension Trainer
Misc:
Optional
Weights: