“Waddling in a Winter Wonderland”: A Superset Workout for Dancers

Just because it’s cold outside doesn’t mean you can’t get sweaty! This 21-minute superset workout is sure to get your blood pumping  no matter the weather!

Before we dive in, let’s take a second to explain exactly what a superset workout is. 

Defining Supersets

Supersets are a great way to make a workout more challenging, efficient, and decrease your time in the gym.

To perform a super set, simply perform the first round of exercise 1, then immediately move on to exercise 2 before taking your rest period. After your rest, return to exercise one. 

But be warned, supersets are not for the feint of heart! Keep your water bottle close, you’re going to need it!

 

Superset 1

Coming up first in our superset workout are bodyweight single-leg hip thrusts and kneeling push-ups. For this superset you’ll need a bench or a box and a yoga mat if you have cranky knees!

Bodyweight Single-Leg Hip Thrust 3 x 15 each leg 

For this exercise you’ll want to set up on a bench as if you were performing traditional hip thrusts: placing the bottom of your sports bra where along he edge of the bench. Lift your hips and adjust your legs so that you’re legs are at a 90-degree angle. (Y^ou should look like a tabletop.)

Engage your core and lift one leg off the ground. Now, slowly lower your hips then squeeze your glutes to press back up to that table top position. Repeat for fifteen reps, then switch sides. When you’ve completed both sides, move on to the kneeling push ups. 

Kneeling Push-Up 3 x 20

Get yourself onto your mat and lay face down. Place your hands so your thumbs are in line with your armpits, legs together. Keeping your shins on the ground, press your body up. Before you begin, ensure your spine is in alignment and your core is engaged. Lower yourself down slowly stopping just above the floor and push back up with power. Repeat for twenty reps. 

**Rest between sets: 2-3min**

Superset 2

Next up in our superset workout are single-leg sliding leg curls and v-sits! For these exercises you’ll either need a slipper floor and a sock or workout sliders. 

Single-Leg Sliding Leg Curl 3 x 10 each leg

For this exercise, lay on your back. Press up into a glute bridge and brace your core. Slowly slide one leg out until it’s straight, keeping your hips lifted. Then, curl it back into the bridge position, again keeping your hips lifted. Repeat for 10 reps. 

Feeling too easy? Try the exercise from a single leg bridge. After you get into the bridge position, lift one leg. Keeping that leg lifted continue the exercise as previously instructed. 

V-sit 3 x 10

V-sits! For this exercise it’s important to remember to keep your lover back long, but not arched. To ensure this, brace your core, and when you lift up into the “V” position, imagine scooping your lower abdominals back and up and keep your chest wide. Perform ten reps. 

Tip: You can perform these with your knees at 90-degrees or with straight legs for an added challenge.  

**Rest between sets: 2-3min**

Superset 3

Finally we’ve reached the last superset in our superset workout! This superset will feature bodyweight squats and passé planks! All you need is your body and the floor. 

Bodyweight Squat 3 x 30

To set up your squats, stand with your feet hip width apart, bracing your core push your hips back as if you are sitting in a chair. Drive up through the feet as if you are pushing the floor away. Repeat for thirty reps.

Still feeling unsure about your squat for? Take a look at our “Squat Tips” highlight reel.

Passé Plank  3 x 15 each leg

Passé planks sound complicated, but they are pretty much exactly what they sound like. Get yourself into a plank position on your hands, not your forearms. Keeping the hips and spine quiet, developé into a passé and extend out to the side then back to your plank position. Repeat for fifteen reps, then switch sides. 

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

 

And just like that you’ve finished your superset workout! Isn’t it amazing how much work you can fit into a twenty minutes when utilizing supersets? Just be sure to give your body extra rest today so your muscles can recover from the extra effort!

Want more workouts? Check back every Wednesday for a new, free workout! And if that doesn’t satiate your need to move, take a look at Body Mechanics, our personal training program designed to teach dancers everything they need to thrive. 

 

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