How to Get a Dancer’s Body Workout
3-5 mins: walking, jumping-rope, high knees, jogging on the spot etc.
30-60 mins: dance aerobics, zumba, swimming, running, jogging, cross trainer – the choice is yours.
Rest 60-90 seconds between each set/exercise.
Reverse Lunges: 15 reps each leg 2 sets Plié Squats: 20 reps 3 sets Curtsy Squats: 20 reps each leg 3 sets 1 Leg Shoulder Bridge: 20 reps each leg 3 sets Triceps Push Ups: 10 reps 2 sets Downward Dog Push Ups: 10 reps 2 sets Superman: 12 reps 1 Leg Circles: 10 circles each leg (5 each direction) 2 sets Criss Cross: 20 reps (2 elbows to knees counts as 1 rep)
5-8 mins walking, rowing machine, cross trainer etc
For lengthening muscles and improving flexibility perform a stretch for each of the muscle groups used.
Hold each stretch for 20 secs. Increase flexibility by holding for 20 secs then increasing the stretch a little further and hold for another 10 secs.