Workouts for dancers are often filled bosu ball balances, dance adjacent exercises with dumbbells, or even (and please don’t do this) exercises in dance heels. Not only is this not an effective way to cross train, it can also lead to injuries.
That’s why every Wednesday we publish a workout designed with dancers and their specific needs in mind. From strength training, to conditioning, or quick workouts for time crunches, our workout Wednesdays are dedicated to making efficient workouts for dancers.
What do I mean by “efficient workouts for dancers?” I mean that these workouts will rarely be longer that 40 minutes. In fact, today’s workout will only take you about 25 minutes to complete! And don’t you worry, despite the short time frame, this workout is sure to heat things up.
Let’s get started.
Hip Thrust (3-second top pause) 3 x AMRAP
First, let’s define AMRAP. AMRAP simply stands for “As Many Reps As Possible.” So, you will perform the following exercise until you can no longer perform it with good form. At this point you will take your rest time.
To set up your hip thrust, sit alongside a bench with your knees bent. Lift yourself up so your sports bra line is in line with the edge of the bench. Then, lift your hips until your whole body is in a table top position. Since this exercise calls for a three second pause at the top, you will hold this position for three seconds before slowly, dropping your hips, keeping your upper body solid, like a board. (abs engaged, glutes squeezing!) Then thrust back up to the tabletop position. You can do this with or without weights depending on your strength level! Repeat for as a many reps as possible without breaking form, three sets.
**Rest between sets: 1-2 min.**
Dumbbell Seated Shoulder Press 3 × 10
This next set of exercises are a superset. This means you’ll finish set 1 of the first exercise and immediately move on to set one of the following exercise. After completing set one of each exercise, take your rest time.
For this exercise take a seat on a bench and set it up so you have back support. Grab a pair of dumbbells (*note, you will be lifting these overhead.) Sitting on the bench plant your feet and brace your core. Lift the weights so your arms are making a right angle, elbows level with your armpit-this is your starting position. On an exhale, press the weights overhead keeping your shoulders down. With control, lower the weights back to the starting position. Concerned about your form? Check out these tips for Should Presses!
**Repeat for ten reps, then immediately move on to Dumbbell Bulgarian Split Squats.**
Dumbbell Bulgarian Split Squat 3 x 10 each leg
With the dumbbells, stand up and take a couple steps away from the bench. Stand with your feet hip width apart and square your hips. Then, rest one of your feet on the bench. Now, bracing your core, lower into a lunge position. Drive through your front heel and press yourself back up to standing.
**Repeat this for ten reps on each leg, then rest 1-2 min. before returning to Dumbbell Seated Shoulder Press.**
Dumbbell Bent Over Row 3 × 12
Another Superset! You’ve got this!
Holding a dumbbell in each hand, bend slightly at the hips so the torso is leaning forward-be sure to keep your spine supported by your abs! Then, pull the weights towards your hip, squeezing the shoulder blades together. With control, return to the starting position.
**Repeat for twelve reps, then immediately go into the Bear Crawl.**
Bear Crawl 3 x 20 steps per side
Ahh, the bear crawl. One of my favorite workouts for dancers. Not only does this work your deep core muscles, it also strengthens your knees and thighs!
To do the Bear Crawl, get onto all fours. From here, brace your core and tuck your toes, lifting your knees off the ground. Hint! keep your shins parallel to the floor! Then, without letting your butt lift, crawl forward.
**Crawl for 40 steps (20 per side) then rest 1-2 minutes; three sets**
Band Side-Lying Clam 3 x 20 each leg
For this exercise, you’ll need a medium-weight band. Place the band around your thighs above the knee. Then, lay on your side with your knees bent. Make sure your hips are stacked and use your forearm to support your upper body- make sure not to let your ribcage sag toward the floor! Now that you’re in this half plank, open and close your top leg like a clamshell without letting the hips wobble – the range of motion for this might be very small. If this is too easy, lift your hips off the ground for an added challenge!
** Repeat for 20 reps on each leg, then rest for 1-2 minutes; three sets.**
And just like that today’s workout is complete! You see? Workouts for dancers don’t have to be complicated or long to be effective.
Want more workouts for dancers? Tune into the Dancers Who Lift blog every Wednesday for a weekly pump!
Want more workouts more often? Check out our Embodied Artist Academy and get workouts and nutrition tailored for you by your own personal trainer!
