20 minute workout for dancers

The 20 Minute Workout

Sometimes all you have is an hour. Add to that the need to shower after your workout and suddenly your workout time has shrunk even more! Never fear, introducing:  The 20 minute workout!

The challenge of this 20 minute workout is to perform as many rounds as possible within 20 minutes with as little rest as possible. 

This may sound easy. After all, it’s only 20 minutes right?

Well, let’s see how you’re feeling at minute 12, shall we?

Alright, no more stalling. Set a timer for 20 minutes and let’s go!

 

 

personal training for dancers

 

 

The 20 Minute Workout:

Set 1: Push-ups x5

This might sound like a low number, but trust me, when you’re on round 8 you’re going to thank me. Remember, you want to keep your core engaged, hips low, and elbows should be at a 45-degree angle from your body. Not ready for a full blown push-up? Check out these alternate forms for all levels!

Perform 5 reps, then move on to the second set. 

Set 2: Squats x10

Make these air squats (body weight) or add a dumbbell or two for an extra challenge! Remember to keep your chest lifted, and initial your squat by sending your hips backwards like you are sitting in a chair. 

Want some tips of squat form? This highlight reel is chock full of videos and how-tos!

Perform 10 reps, then move on to the final set.

Set 3: Plank (30 seconds)

On your forearms or on your hands, the choice is yours! Either way, keep your shoulder blades flowing down your back and your tush low. For an added challenge add a core contraction by imagining that your toes and elbows are pulling your yoga mat together. 

Hold for 30 seconds, then start over at set 1. 

Repeat the cycle until your timer goes off, resting only as needed (and as little as possible). 

How many rounds did you complete?

Ding, ding, ding!

Time’s up! Your 20 minute workout is complete! 

How many rounds did you complete? 6? 10? 15? 

Let us know! Tag us @dancerswholift or leave a comment below!

Want more workouts like these? Tune in every Wednesday for a free workout! 

 

Did you like today’s blog? Check out these quick reads you might also like: 7 Epic At Home Core Exercises (That Aren’t Crunches!), Leaping For Joy: A Dancer’s Guide on How to Jump Higher, The Protein Needs of Dancers.

b-stance squat

Training Tip Tuesday: The B-Stance Squat

Welcome back to Technique Tip Tuesday! Today we are introducing you to the B-Stance Squat!

Different types of squat stances will change your rang of motion and therefore change the weight load experienced by your muscle groups. This can be beneficial for building stability and single-leg strength. 

So, what the heck is a B-stance squat and how is it different than a regular squat?

B-stance simply means we are shifting the weight distribution in our feet from an even 50/50 to a 80/20 (sometimes referred to as a staggered stance). 

What does this mean? Basically, we are adding more load onto one leg to build additional strength.

To do this, you simply shift your weight to one of your legs, then step the other leg back  so you are resting on your toes like a kickstand. This leg is just there for balance support, not for large amounts of load bearing.

This is the perfect stepping stone to warm-up for, or build strength, before going all in on a single-leg exercise. 

B-stance squats offer you stability because you’re not required to balance on one leg, meaning you can often increase the weight on these faster than a single-leg exercise. This is the perfect stepping stone to warm-up or build strength before going all in on a single-leg exercise. 

As a result, b-stance squat is super beneficial if you are working toward a single-leg or pistol squat, or just need to change up to your regular squat routine. 

Can you do the b-stance with other exercises?

Yes! B-stance works with glute bridges, hip thrusts, deadlifts, and Romanian deadlifts. Pretty much any exercise that also has a single-leg counter part can be performed in a b-stance. And this is great news because, as we’ve mentioned, b-stance is a perfect stepping stone on your journey toward single leg exercises!

Still can’t quite picture it?

Check out this demo video explaining a couple different ways you can incorporate a B-stance Squat into your training!

pros and cons of creatine supplement for dancers

The Pros and Cons of Creatine: Busting the Myths and Revealing the Facts

Did you know that creatine monohydrate is the most extensively studied supplement on the market?  Handy for us since we’re diving into the pros and cons of creatine today!

 

Let’s start with what you know.

What do you think of when you think of the pros and cons of creatine?

 

Lots of people might think, “pro, aides in muscle growth.”

Those same people might think, “con, weight gain.”

But what those people might not realize is that the pros and cons of creatine go much, much deeper than that. 

 

So let’s dive in shall we?

Let’s start with the cons of creatine…or shall we say, the perceived cons. 

 

 

personal training for dancers

 

 

 

The *perceived* Cons

 

Weight Gain 

 

Let’s address the biggie first: weight gain.

Notice that I keep saying weight gain and not fat gain? 

That’s because yes, initially, (male athletes in particular) report an increase in weight. However, studies have shown that creatine does not increase fat mass.  

 

Rather, the weight gain reported is likely a result of the initial water retention observed for the first couple weeks of creatine supplementation. This retention usually begins within the first ten days and is short term. It usually levels out within a couple weeks.  

 

Kidney Damage

 

There are a lot of people out there talking about the potential damage to your kidneys that processing creatine monohydrate can cause. 

However, studies have show no adverse affects to liver and kidneys in people who don’t already have a predisposition to kidney disease. This is especially true when creatine is taken in the recommended doses.

 

 Muscle Cramping and Dehydration

 

I might sound like a broken record, but guess what? There is no scientific evidence that creatine causes muscle cramping and dehydration. 

In fact, due to the initial water retention mentioned earlier, creatine has been studied as a means to hyper-hydrate athletes performing in hot and humid environments and the hypothesis was confirmed! That means when you’re castmates are fading on that outdoor stage in Florida, you’ll still be flying high!

 

I hope that at this point you’re starting to see a trend here. 

The reality is, the cons of creatine are basically non-existent. 

The only real one being that, because it’s a supplement that relies upon saturation, it’s most effective if taken every single day. But don’t worry, even missing a day or two merely delays saturation and decreases efficacy. It does not make consumption of the supplement useless. 

 

And as for timing? Consistency is more important than timing. I like to mix mine into my morning protein shake, that way it’s worked into my daily routine!

 

So when considering the pros and cons of creatine, I think we have deduced that there really aren’t any cons. 

I suppose that means it’s time to discuss the pros.

 

The Pros of Creatine

 

Let’s just start by dropping this little fact maintained by the International Society of Sports Nutrition:

“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.”

 

Additionally, 

“Creatine monohydrate supplementation is not only safe, but has been reported to have a number of therapeutic benefits in healthy and diseased populations ranging from infants to the elderly. There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate (up to 30 g/day for 5 years) has any detrimental effects on otherwise healthy individuals or among clinical populations who may benefit from creatine supplementation.”

So now that we know that. Let’s talk about why, when studying the pros and cons of creatine supplementation, scientists agree that the pros outweigh the cons. 

 

It’s Efficient. 

 

According to the International Society of Sports Nutrition, creatine monohydrate supplementation is the fastest method of increasing creatine stores in muscles. 

You see, a normal person needs to consume about 1-3 grams of creatine per day. Athletes in intense training (yes, that’s you, dancer!) need to consume 5-10 grams of creatine a day. 

 

So you might be thinking, “Okay, but can’t I consume it naturally in my diet?”

While the answer to this is technically yes, let me give you a reference for just how much you’d have to eat in order to reach your daily creatine goals. 

 

Creatine is found in animal proteins. Beef, pork, tuna, salmon, and cod all naturally contain creatine, but the only contain 1.4-2.3 grams of creatine per pound. 

If you’re an athlete, that means you’d be looking at consuming at least two pounds of meat per day. Not very efficient and kind of…yucky?

 

So do yourself a favor and help your system (and your macros) out by taking a creatine monohydrate supplement.

 

It’s Not Just for the Bros

Women in particular might find this fact interesting considering the fact that women have significantly less creatine stores than men. 70-80% less. And creatine supplementation can offer efficient support for women’s mood and cognition, as well as body composition and muscle growth. 

 

It’s so beneficial for women that some scientists even recommend it for women during their periods, and peri and post-menopause!

   

It’s Useful for All Activities

 

When talking about the pros and cons of creatine, people assume we are referring to teen and pro-athletes looking to optimize their resistance training sessions. 

However, Creatine monohydrate is shown that creatine can be beneficial for all types of activities. What’s more, creatine has been shown to aide in muscle recovery, with athletes using creatine supplements reporting less muscle damage, inflammation, and muscle soreness.  

 

What Now?

 

Now that we know the pros and cons of creatine I think we can all agree that a creatine monohydrate supplement could be incredibly beneficial for dancers. 

From promoting faster recovery, to supporting performance in hot humid environments, to supporting cognition and mood, the cons definitely outweigh the nearly non-existent negatives.

 

But you may still have a few questions. Let’s address those before you leave. 

 

I’ve heard Creatine Has a “Loading Phase” What’s that about?

 

In short, the choice is yours in this area. 

Increasing the amount of creatine you ingest for the first 5-7 days of supplementation might speed saturation and help you see the benefits faster.

 

However, research shows that you don’t need to “load” creatine to reep it’s benefits. Taking a consistent 3-5 grams per day is going to be effective for increasing intramuscular creatine stores, muscle accretion, and muscle performance and recovery.

 

Alright, I’m sold. But what kind do I get?

 

Because creatine has so many benefits there are loads of options out there. And while some forms of creatine might advertise that they are more soluble than others (yummier to drink). 100% pure, Creatine Monohydrate is the most optimal choice when selecting a creatine supplement.

 

So, What do YOU think?

 

It can be surprising when you learn something new about a supplement. For years, I assumed creatine was for the bros and the weight lifting competitors. 

But now, I’ve learned that it can aid in injury recovery, muscle recovery, mental cognition, and mood? Why oh why did it take so long?

Probably because it’s only within the last decade that dancers have started caring for themselves as professional athletes. 

 

So what will you do? Are you going to give creatine a try? If you do, let us know! And if you have more questions about it, feel free to reach out at dancerswholift@gmail.com. We are happy to offer our expertise and nutritional guidance, because at the end of the day, we want you to succeed!

valentine's day workout

You Make My Heart Race: A Valentine’s Day Workout

Valentine’s Day is a holiday that you may or may not love to participate in. But whether you’ve found your “swolemate” or not, the day is likely filled with a couple sweets, evening plans, and maybe a glass of wine or two. And no matter what those evening plans are, it means you’re going to need to get your workout in quickly before you don your Galentine’s onesie or Little Black Dress. 

Never fear! We’ve brought you a super fast, high intensity Valentine’s Day workout sure to get your heart racing-no “swolemate” necessary. Even better? You don’t even have to go to the gym to complete this Valentine’s Day sweat sesh!

 

 

personal training for dancers, valentine's day workout

 

 

You ready to seal your fate? 

This Valentine’s Day workout only consists of one exercise. That’s right, just one. But you get to choose which exercises will be your date for today’s workout.

Date number one: Split Squat Jumps

Date number two: Reverse Lunges

Have you chosen your date for today’s Valentine’s Day workout? 

Good.

Here’s the workout. 

Set a timer for 10 minutes. (Yes, this is a micro workout. No, it is not easy.)

Every minute on the minute perform 15 full, clean, reps.

Rest the rest of the minute.

Repeat. 

After the 10 minutes are up you will have accomplished 150 reps of either split squat jumps, or reverse lunges. 

Bonus? You can swap out the exercise and do this again the next time you are crunched for time! That is, if you can still walk after this!

Looking for more workouts like this? Tune into the Dancers Who Lift Blog every Wednesday for a free workout!

If you like our Workout Wednesdays, check out some of these other blogs below. I think they’ll be right up your alley!

Suggested for you: The Stair Down: An Adjustable Stair Workout , Training Tip Tuesday: Kneeling Thoracic Extension Stretch , Get Strong Anywhere: The Best Travel Workout Equipment for Busy Dancers on the Go

Training Technique Tip: Mixed Grip Deadlift

Training Tip Tuesday: Mixed Grip Deadlift

Have you ever gone for a heavy deadlift and found that the thing holding you back is not your leg strength, but your grip strength? I want to enlighten you with the magical deadlift technique of the Mixed Grip Deadlift!

What is a mixed grip deadlift you ask?

A mixed grip is a form adjustment used to accommodate grip strength when deadlifting heavy weights. To perform, simply grip the bar with one hand pronated (overhand) and one hand supinated (underhand) on the barbell. Then, perform your deadlift as normal.

Can’t quite picture it? Check out this video for a demonstration!

Using a mixed grip is great when you are still working on your grip strength but want to continue to challenge your lower body. It’s also a great tool when lifting Personal Record weights. This is because the alternating grips creates torque and prevents the barbell from rolling in the palms. 

Many dancers find a mixed grip deadlift to be a great option since their lower body is so strong but grip strength doesn’t come as naturally for them.

 

 

personal training for dancers

 

 

However, use mixed grip deadlifts wisely.

Alternate which hand is over hand and which hand is underhand to avoid creating muscle imbalances. Additionally, continue using a regular, overhand grip for lifts well within your grip strength. Both of these tips will ensure your grip strength continues to improve while allowing you to perform heavier lower body lifts. 

So, what do you think? Will you try a mixed grip deadlift next time you increase the weight on your deadlifts?

I hope you will! And If you do, let us know how it goes @Dancerswholift on Instagram and Tiktok.

Want more tips for reaching your fitness goals? Give these blogs a read: Building Power with Poise: Dumbbell & Band Workout for Dancers, The Do’s and Don’ts of Strength Training for Dancers, Protein Packed! How To Eat More Protein Daily

Dancers Who Lift: More Than Just Resistance Training for Dancers

Resistance training for dancers is a long misunderstood subject. But the reality is, weightlifting for dancers (otherwise known as resistance training) is exactly the thing that will take your dancing to the next level. 

That’s why Dancers Who Lift is committed to providing top-tier resistance training for dancers. 

**Don’t believe dancers should train this way? Give “Why Should Dancers Lift Weights?” a read, then come back and join me here.**

Now, that we are on the same page, let’s talk about why we are so passionate about resistance training for dancers here at Dancers Who Lift. 

First of all, resistance training is considered a low impact workout, meaning it’s easy on your joints while still giving you an incredible calorie burn. A recipe for the *perfect* cross-training tool for dancers.

And, if you read the blog mentioned earlier, you learned that resistance training can increase your metabolic rate, without negatively impacting your mobility or flexibility. On top of that, it can increase bone density which prevents stress fractures.

 

What Now?

Okay, so now that you are on the resistance training for dancers band wagon, the question is where do you start?

Anything is better than nothing, but we recommend working with a trainer. 

Why?

Because accountability is one of the most powerful tools when it comes to creating a consistent workout regemine. 

The reality is, there are a lot of really excellent personal trainers out there who can teach you how to lift weights. 

But we know Dancers Who Lift has something extra special. 

You see, anyone can write you a program and call it “resistance training for dancers.” But we are uniquely qualified to teach dancers about resistance training because we are a team of professional and retired professional dancers ourselves. We get it in a way few others can.  

And yes, Dancers Who Lift offers memberships, one-onone training programs, and a load of freebies. But what really sets us apart is our holistic approach to training dancers. 

You see, we know that dancers are not just dancers – they’re human beings. 

We care about their mental and emotional health, as much as we care about their physical health. 

We offer mindfulness resources, blogs about goal setting and journaling, give you tools for stress management, all on top of the top-tier nutrition and resistance training programs. 

But why gab about it when I could just show you?

Below is a complete breakdown of everything Dancers Who Lift offers to their community. 

 

But before we dive into the offers, let’s talk bout who Dancers Who Lift is for.

We cater to serving multi-passionate performers. Whether you’re in-training, pre-professional, professional, an art educator, retired, or even a recreational artist you are welcomed and celebrated within our community.

As working and retired performers ourselves, our team understands the uniques stresses, pressures, and crazy lifestyles that come with the artist’s life.

But we don’t stop there. As mentioned before, Dancers Who Lift is more than just resistance training for dancers. 

From dancers to actors to gymnasts, contortionists, vocal athletes, skaters and more, we can help you reach your athletic, aesthetic, and performance based goals.

If your goals include moving faster, improved flexibility, enhanced balance, and unshakable confidence then YES we can help you.

 

“But, I used to dance when I was young. I’m not really an athlete or a dancer anymore.”

 

At the end of the day,  we want like-minded humans connecting and supporting each other all across the globe.

 

We want to establish a community of hardworking, kind, and inclusive folks all with a simple core belief in the domino effect:

“When you’re empowered, you’ll empower others. Then they’ll empower others. And so on. And that’s how we’ll (sneakily) change the world.”

 

See? More than just resistance training for dancers. We are changing the world!

 

The Offers:

Body Mechanics Membership: 

Body Mechanics is a program designed to make resistance training for dancers more accessible and most of all educational. We poured our heart and soul into crafting a superior yet budget-friendly resistance training program that homes in on and tackles the specific challenges you encounter as a performer.  

Body Mechanics isn’t just about enhancing your dance skills. We have a vision to arm you with a comprehensive understanding of fitness. 

Why? So you feel confident picking up that barbell while understanding and witnessing firsthand how it’s transforming your performance. 

So , What’s included in Body Mechanics?

Body Mechanics includes a 6 week “Strength For Skills” Method which includes 3 strength training focused workouts per week, plus 2 auxiliary workouts, warm-ups and cardio. These 6 weeks are followed by 3-weeks of conditioning and stamina blasts designed to enhance your performance and skill level. You’ll also receive monthly nutrition guides to complement your training efforts.

Worried about knowing how to do the exercises? Not here!

For each phase of Body Mechanics you’ll not only receive detailed instructions to help you follow the workouts with ease, but you’ll get access to our exercise library filled with how-tos and form tips. 

And if that still sounds like too much work, simply DM your coach for personalized feedback and instruction.

 

Don’t have access to a gym? No problem. Body Mechanics can provide home workouts as well. 

 

And if all that’s not enough, you have access to our in-app thread connecting you to the greater DWL community which is eager to help and encourage you in your journey!

 

And I definitely saved the best for last, it costs less than $3 per day. At $68 a month, joining the Body Mechanics team will ring in at $2.19 per day!

Now that’s a deal! 

 

So if you’re ready to join the team, sign up here and join the fam!

 

 

personal training for dancers

 

 

 

Embodied Artist Academy:

The Embodied Artist Academy, like Body Mechanics is also more than resistance training for dancers. As you might’ve guessed by it’s name, Embodied Artist Academy is actually an educational method. 

It’s designed to not only help you achieve your athletic and aesthetic goals but to give you the tools to sustainably maintain them or change them according to the ever changing demands of our world. 

 

Who is Embodied Artist Academy for?

This program is designed for the person who feels their dance career is stalling or hitting a wall.

It’s for the person who feels slower not just in their body but that opportunities are harder to come by. 

For the person who is stuck in a cycle of negative self-talk and misses how they functioned when they were younger. 

It’s also for the retired performer who has a desk job.

 

What is it exactly?

Embodied artist is a 90-day, one-on-one online coaching program designed to turn frustrated, fatigued dancers into strong, energized, and confident artists. 

The Embodied Artist Academy is educational at heart, providing 6 In-depth Units designed to help you grow into the most optimal version of you- not just your most optimal fitness level. You’ll deep dive into understanding nutrition, training and changing your mindset, on top of being pushed to challenge yourself physically. 

But don’t worry, you won’t be doing it alone. You’ll have direct access to a dedicated coach to ask every question, share every goal, and get feedback and encouragement at any time. 

 

Sounds good, what’s included?

Should you choose to apply to the Embodied Artist Academy you’ll receive 90 days (12 weeks!) of fitness and flexibility workouts designed specifically for you and your needs. 

You’ll gain access to the Dancers Who Lift App to keep track of workout videos and learn form techniques for resistance training for dancers. 

Along with a completely personalized nutrition directive, you’ll receive the Embodied Artist Nutrition Guide to help you incorporate healthy habits into your diet and build your confidence cooking healthy meals. 

You’ll watch and learn from 6 In-Depth Video Units diving deep into nutrition, training, and mindset for dancers, by dancers.

And you’ll do all this along side your dedicated coach who is there to hold you accountable, learn about and tailor to your specific needs and goals, and encourage you. 

On top of all of this you’ll gain access to over 150 masterclasses, follow along workouts, and pre-recorded lessons.

You basically get a dedicated coach plus an entire anthology to grow and learn and challenge yourself endlessly. 

Again, Dancers Who Lift is way more than resistance training for dancers. It is a tool box with every tool you could imagine. 

Oh, and did I mention that the Embodied Artist Academy also comes with season recipe guides, live community coaching calls to learn and connect with others, and two implementation and direction calls?

Yea, it’s THAT comprehensive. 

Think you might be interested? Apply for your slot in the academy here

 

 

personal training for dancers

 

 

 

Okay, but what if I’m not ready to join anything formally?

I totally understand not being ready to join anything off the bat. Whether you’re on a budget or still researching the options for resistance training for dancers it’s okay if you’re not ready to join Body Mechanics or Embodied Artist Academy. 

Dancers Who Lift has TONS of free resources. 

We have a free Minset Reset Course led by our amazing coach Kiersten. This is designed to help you refocus your mind and help you create healthy mental health habits!

Would you consider yourself a jumper or a turner? Whether you’re trying to land a your first double or master a challenging turn sequence for a show, the free Five Day Turn Course will have you spinning like a top. 

If you’ve got your resistance training on lockdown but you need help breaking down your macros, you can use our Energy Estimator at any time to create a simple nutrition outline designed just for you. 

But the real freebie everyone is overlooking is the Dancers Who Lift Blog

This blog posts weekly workouts, training technique tips, nutritional info, and more. It is a resource chock-full of helpful information for dancers, athletes, and humans alike. 

Bonus? Reading the blog will give you good insight into how we like to operate and think here at Dancers Who Lift.

So, take your time, think it over. But we hope you’ll join us on Instagram, Tiktok, and the DWL blog while you do!

Because most of all, we want to connect with other likeminded humans, who prefer to dance their way through life.