Health

3 At-Home Workouts for Dancers (or regular people)

Hi, fellow dancers! (And non-dancers, aka regular people;)

I wanted to do a short post about 3 simple workout that you can do at home, without equipment. I’m on break for dance this week, and I really love doing some different, non dance workouts for variety when I’m on break. Each workout targets a specific area of the body, so you can choose which one you want to do to strengthen your specific weakness.

Workout #1: Core

  • Warm up: 25 crunches.
  • Hold elbow plank for 1 minute, then hold downward dog for 30 seconds. Repeat 3x.
  • 10 pushups (girl pushups or regular)
  • 30 slow sit-ups.
  • 10 leg lifts, head on ground, 10 more, head off ground
  • Superman for 2 minutes. (Lying on stomach, arms and legs held off ground.)
  • Cool down: 25 crunches

Workout #2: Arms and Back

  • Warm up: 25 back lifts.
  • Hold plank for 30 seconds, 5 pushups. Repeat 3x.
  • 30 big arm circles.
  • 30 medium sized arm circles.
  • 60 small arm circles. (Arms will be burning by now;)
  • Superman for 2 minutes.
  • Cool down: 25 back lifts.

Workout #3: Legs and Feet

  • Warm up: 25 releve`s. (Rising up onto toes, then lowering.)
  • 25 small jumps with parallel feet
  • 25 lunges
  • 25 squats in second position
  • 50 leg lifts
  • 20 ankle circles on each foot
  • Cool down: 25 releve`s

*Bonus: Post Workout Stretch (Only do when warm, otherwise you may pull a muscle.)

  • Bend over, touch toes, plie` and stretch.
  • Touch nose to feet in criss-cross applesauce.
  • Deep lunges on both legs.
  • Go into a bridge to stretch back.
  • Go forward and back on splits, both sides.
  • Hold straddle for 1 minute.
  • Hold middle split for 1 minute.
  • Heel stretches front, side, and back on both legs.
  • Lay on floor, pull knee into chest, stretch up. 4x on each leg.
  • Go into penche` with hands on floor, both legs. Hold as long as needed.
  • Cool down: Lay on back, putting leg in posse`, allow hips to open. Both legs.

Tip: Remember to breathe! You won’t get much at all out of your workout if you don’t breathe. Your body needs oxygen!

I’ll be back with a new post this weekend! Let me know if you try one of these workouts!

❤ McKinnlee

 

 

 

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8 thoughts on “3 At-Home Workouts for Dancers (or regular people)

  1. YOU WANT ME TO HOLD SUPERMAN FOR TWO MINUTES!!?!?!?!?
    I can barely hold it for eight counts.
    But I am definitely going to do the core workout because I really want to hopefully be on pointe by this fall or spring next year.

    Liked by 1 person

    1. Lol, I know. It’s a gradual process to get up to two minutes. I used to not be able to hold a plank longer than 10 seconds, and it’s still not easy, but I’m up to two minutes now.

      Like

      1. Yay!!! Congratulations! That’s so awesome! Of course, listen to your teachers first, but a good brand of pointe shoes for beginners are the Capezios. It all depends on your feet though. Russian’s are narrow, Bloch’s are wide. Trial and error is key:)

        Like

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