In and Out Full Body Workout for Dancers

A dancer’s life is busy and sometimes chaotic. The last thing you need after a long day of auditions, rehearsal, and side gigs, is to have to plan out your workout for the evening.  That’s why we’ve put together a full body workout to efficiently get you in and out of the gym and back home to rest!

This full body workout is designed to alternate between your upper and lower body, forcing your major muscle groups to fully rest between working sets.

So, what are you waiting for?!

Grab your gym bag and head out the door because we’ve got a great full body workout planned just for you. 

Starting Exercise

Dumbbell Deadlift 3 x 10

Set up with your legs hip width apart. Place the weights just in front of your toes. Now, soften your knees and hinge your hips backwards, keeping your knees in line with your ankles. Brace your abs, grip the weights and push your hips forward to lift, returning to a standing position. Repeat for 10 reps, that’s set 1! 

**Rest between sets: 2-4min**

Not sure about your form? Check out this deadlift form video!

Full body workout, deadlift form


Superset 1

In full body workouts, it’s not uncommon to see a superset. All “superset” means is that you will perform set 1 of exercise a,  then  immediately do set 1 of exercise b. After you’ve done a full set of each exercise, you will take your rest period. 

Exercise a) Band pull apart 3 × 10

This is a sneaky exercise designed to get way more than your arms engaged. To begin grab a light to medium band. Stand up tall with your feet planted, knees soft. Grab hold of the ends of the band with each hand and raise your arms so you’re wrists are in line with your chest. Now, make sure your shoulders are down and your ribcage is closed. Bracing your core so as not to hyperextend the spine, pull your hands outward in opposite directions, stretching the band. SLOWLY bring your hands back to center. Repeat for 10 reps, then immediately go into “exercise b.” 

Exercise b) Dumbbell Reverse Lunge 3 x 12 each leg

To set up, grab a pair of dumbbells and begin by standing with your feet hip width apart. The most important cue for this exercise is to remember that your feet are on railroad tracks, NOT a balance beam.

So, to lunge you will step backward into a lunge position (both knees at 90 degrees) keeping your foot on it’s track–do not cross your legs behind you like a fourth position! Then, slightly hinge your hips back and drive through your front heel to push back up to standing, feet together. Repeat for 12 reps on each leg! 

**Now, you will rest for 2-3min before starting over on “set a  of band pull apart.” **


Superset 2

You are halfway through today’s full body workout!! Keep going strong through this superset and you’ll find yourself rounding the finish line!

Exercise a) Dumbbell Neutral-Grip Floor Chest Press 3 x 12

To se this up, you will lay on the ground with your knees bent, feet on the floor. Grab one dumbbell in each hand. As you grip the weights, rotate your wrists so your palms are facing each other. Next, brace your core and exhale as you press the weight straight up toward the ceiling. Slowly lower back to the starting position. Repeat for 12 reps and immediately move on to “exercise b.”

Exercise b) Hip Thrust 3x 15

You can do this exercise with or without a weight depending on your strength. But first you will need to find an open bench or box.

Sit along the side of the bench, with your back resting against it. Lift yourself up so your back is supported by the bench, the base of your sports bra should be on the edge of the bench. To ensure you’ve set yourself up for success, gently lift your hips up; your body should form a table top position with knees at 90 degrees. 

Once you’re in a table top position slowly lower your hips, using the bench as fulcrum; your body remaining straight like a board. Then, squeezing your glutes, push your hips straight up to the ceiling, again keeping your spine straight and braced throughout the rep. Repeat this for 15 reps. 

Tip: For extra hamstring engagement, shoot energy through your heels into the center of the earth. 

**Rest for 2-3min before starting over on “Dumbbell Neutral-Grip Floor Chest Press.” **


Final Exercise

You’ve made it to the final exercise of your full body workout! Finish strong, you’ve got this!

Bent Over Rear Delt Raise 2 x 15

This arm finisher is definitely going to surprise you. Start by grabbing a pair of light dumbbells. Hold on in each hand elbows at 90 degrees, arms close to your body. Then, bracing your core, hinge your hips backward, keeping your knees in line with your heels. Once you’re in this bent over position, press your fists back, toward the ceiling until your arms are straight along your sides. Slowly return them to their 90 degree position. Repeat for 15 reps, that’s set 1!

**Rest between sets for 1-2min**

And just like that you’ve completed a full body workout without having to do any of the planning!


Did you like this workout? Check out the Dancer’s Who Lift Blog every Wednesday for more plug and play workouts!

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