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Apr 9, 2015

Workout of the Week (April 8th)



Personally, I love cross-training. My body feels so much stronger when I'm working out and I've noticed that I'm much less prone to injury now that I've been working out. This time a year ago I was in the middle of a run of Cinderella, cast as the Fairy Godmother and Princess of Persia, and had tendonitis in both the top of my foot and Achilles tendon.
I'm fortunate enough to have a resource to consult about what exercises translate well into the ballet world and would benefit my body the most overall. My boyfriend, Travis, is a personal trainer and in the process of going to graduate school for physical therapy.
Along with the resource of my personal trainer, I also avidly search the internet to learn what workouts are best for dancers, what areas of my body I should focus on, and what I want to do on a particular day. Dancer's bodies are quickly evolving from the traditional lengthy super-think bodies to chiseled legs, muscular yet slender arms, and solid abs. As ballets are becoming more athletically inclined, so are the athletes. So work out like one! Here's the workout I did this week on Wednesday, April 8th.  I swear by it. Every Thursday when I go to ballet class (having worked out on Wednesday) I feel AMAZING. My turnout is more free, my stomach is tight, and my legs feel strong. Give it a try.

First, I did 20-30 minutes of low-impact cardio. Something like spinning (which I prefer) or even swimming.
Next, hit the weights!
Do each exercise full out as many times as you can for 45-60 seconds with 15-20 seconds of rest in between each set. This is called HIIT, or "High Intensity Interval Training."
 
1.       Dumbbell Squat: Holding the dumbbell by the end with two hands (I used a 20lb weight), squat with a flat back, only bending at the waist, and return to a standing position.

2.       Flat Bench Dumbbell Fly: Lay flat on a workout bench with a 3, 5, or 8lb dumbbell in each hand (I used a five pounder) pointed directly towards the ceiling. Now, bring your arms out to the side so they are parallel to the floor and return to the starting position.

3.       Isometric Hold: Holding one dumbbell in each hand, bring them directly out to the side so your arms are making a “T” with your body. Now you’re simply going to hold the dumbbells there for a full minute. This is a tough one, so if you start to get tired, bend your elbows in towards your chest little by little but keeping the shoulders parallel to the ground.

4.       Burpees: Nothing beats a good old fashioned burpee! Crouch down to the ground and spring out in to a planking position, now bring your knees back in and jump into the air, springing from the ground. Repeat as many times as you can as quickly as you can.

5.       45° Bicep Curl: Grab a pair of 3, 5, or 8lb dumbbells and rotate your palms to face away from you and out towards the side. So your arms aren’t just facing directly in front of you but are rotated past center. For sixty seconds curl the dumbbells up, keeping your elbows by your side, and bring them back down over and over again. By using lighter dumbbells and doing the exercise for only a minute, you will tighten and tone and not bulk up.

6.       Two Arm Overhead Dumbbell Extension: Holding a3, 5, or 8lb dumbbell above your head, bend your elbows so the dumbbell falls behind your head and straighten them again. This one is great for your triceps.

7.       Medicine Ball Russian Twists: Sitting on the floor, bring your feet slightly off the ground and lean back enough to engage your abs but still maintain your balance. Taking a medicine ball (I usually use 12lbs for this) alternate touching the ball down to the ground on either side of you.

I finished off my workout with an ab routine found on Pinterest (which, by the way, is a great place for workout ideas and inspiration).

What do you doing when you workout? Leave a comment below to tell us. Thanks lovelies. Don't forget to LIKE A Dancer's Days on Facebook and follow by clicking the blue "Join This Site" tab below my profile.
All my love,
Rhiannon P. -

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