Weekly Program

DANCE

Workout 5/16/22 - 5/22/22

  • The Hip Hopper, Abs w/ Taryn, Static Stretching w/ Taryn - Monday or Tuesday
  • Power of 15, 7 min Abs, Static Stretching w/ Emma  - Wednesday or Thursday
  • Combo Blast, Abs w/ Anna 2, Stretching w/ Anna - Friday or Saturday

SUMMARY

In this weeks program, dancers will get to experience any where from 10 to 20 minute workouts. We have included specific workouts focused on different elements of dance used in a variety of disciplines. These workouts are both short intense cardio workouts and a longer strength workout that you can add more sets if desired. We have also included a special workout that will help with your jumps and toe touches. These workouts are great for both beginners and advanced athletes.

The workouts include dance specific combinations which will help the athlete improve their overall cardio respiratory endurance.  Cardio respiratory training is an essential part of the physical training of a dancer. You need stamina to get through a choreography, especially if you’re dancing a very energetic style of dance, but cardio training is also important because it allows you to maintain proper technique throughout, which makes you less prone to injury.  

REMEMBER: Stretch those hip flexors.

*WEEK 4: Add an extra set for each workout

What You Will Need:

  • Chair or a Box
  • Jump Rope

NOTES:

Complete 4-minutes of dynamic stretching prior to each workout. Each movement should be equal to 30-seconds. Recommended dynamic stretching routine:

  • Hamstring Penche Walks
  • High Kick Soldier Walks
  • Heel Walks
  • Toe Walks
  • Kees to Chest Walks w/ Releve
  • Walking Lunge w/ Arms Up Stretch
  • Walk and Cross Leg Sits
  • Inch Worms

CHEERLEADING

Cheer Workout 5/16/22 - 5/22/22

  • The Takeoff, 9 Min Abs, Static Stretching w/ Taryn - Monday or Tuesday
  • The Base Buster, Abs w/ Anna 2, Stretching w/ Anna -  Wednesday or Thursday
  • The Burner, 7 Min Abs, Static Stretching- Friday or Saturday

SUMMARY

This month is going to be focused on cardio respiratory threshold training. In this weeks workout, cheerleaders will get to experience any where from 15 to 20 minute non-stop strength and cardio workouts. You will get a full body workout incorporating legs, hips, core, arms, shoulders, and ankles critical to tumbling. Dumbbells will be used so make sure you have weights that are appropriate for your strength and skill level. Each movement has been designed with the sport in mind and will not only benefit the athlete in improved cardio respiratory fitness but also increase strength endurance. 

What You Will Need:

Jump Rope

Box or a Chair

Dumbbells (Optional)



NOTES:

Complete 4-minutes of dynamic stretching prior to each workout. Each movement should be equal to 30-seconds. Recommended dynamic stretching routine:

  • Hamstring Walks
  • High Kick Soldier Walks
  • Heal Walks
  • Knees to Chest Walks
  • Frog Walk-in and Twist
  • Reverse Lunge Walks
  • Inch Worms
  • Karaoke