Just because you might be doing a “home workout” doesn’t mean you’re at home or that you have a lot of time. Whether you’re squeezing in a workout between rehearsals and auditions or trying to keep moving throughout a full work from home day, sometimes you need something that can be split up throughout the day.
If this isn’t your first time on the Dancers Who Lift Blog, you likely know that accumulated exercise throughout the day can be as effective as a traditional 30-40 minute gym session. That means squeezing in half your workout before rehearsal and the other half of your workout after an audition can give you the same results as blocking out an hour after your long day to hit the gym.
Not sure how that might work? That’s okay! We built a “Do it Twice” workout for you so you don’t even have to think about it!
So, get out your planner and look at your day. Identify two chunks of time you can use to complete a “half-workout.”
All set? Here’s the breakdown:
This home workout can be done anywhere as long as you have your body! You’ll complete one round of this circuit during your first chunk of time, then repeat the circuit during the other chunk of free time.
Yes, it’s that simple.
Here’s the Circuit:
Set 1: Bodyweight Squats
The most important part about this portion of your home workout is to ensure your form is locked in. Check out this highlight reel chock full of squat tips if you’re feeling unsure about this. The most important thing to remember is to engage your core, keep your chest lifting and send your hips back as if you’re about to sit in a chair. Then, push through your feet to stand.
Perform 50 bodyweight squats then move on to set 2.
Set 2: V-sits
Next up in this home workout is 20 V-sits. You can perform these with your knees bent or, for an added challenge, straight legs. Remember to keep your core braced and don’t let yourself “sink” into your lower back. Rather, think of lifting up and out of your hips to prevent this.
*Oh, I almost forgot: relax those shoulders! Tensing up your neck and shoulders won’t make contracting your core any easier!*
Set 3: Walking Lunges
Woof! After this we are halfway through our first circuit! How are you feeling?
Next up we have walking lunges. Alternate legs for a total of 40 reps (or 20 reps per leg). Keep your chest lifted and your core engaged. Don’t let your knees rest on the floor during reps and push through your front heel for optimal hamstring and glute engagement.
Set 4: Plank Up-Downs
Okay, I’m going to be honest. Plank Up-Downs are hard, but I know you can do this. Get yourself into a plank position. Let your shoulder blades flow down your back, keep your hips in line with your torso, and press up, out of the floor, through your hands.
Keeping your hips as level as possible, drop down to one forearm then the other. Then, press up to one hand then the other. That is one rep.
Perform 2o reps.
Set 5: 15 Second Plank Hold
Once you’ve completed your plank up-downs stay put! Hold a strong, supported plank position for 15 seconds.
You’re almost there! You’ve got this!
Set 6: 3o Jumping Jacks
Give those wrists a break and hop onto your feet! It’s time to finish the first circuit of your home workout with 3o jumping jacks.
Now, when you do your jumping jacks I want you to actually do jumping jacks.
Visualize your arms like wings. Spread them on the up then, visualize your lats pulling them closed on the down. Doing jumping jacks like this will engage your back and, as a result, get your entire core working.
Once you’ve completed this circuit go about your day until your next chunk of time. Then, repeat this entire circuit to complete the workout.
Wanting to up the ante? Do this circuit as many times as you like throughout the day. But be warned, you don’t need to do more than two sets to reap the benefits of this home workout.
Did you enjoy this home workout? Log into the Dancers Who Lift Blog every Wednesday for a free workout that’s sure to get your heart racing and your muscles pumping!