Workout, Dancers Who Lift, Page 2

Workout Wednesday: The Isometric Workout

An isometric workout is an excellent way to promote muscle growth. In fact, some studies have shown that isometric training proved to produce greater muscle hypertrophy than traditional exercises. The best part of an isometric workout is the fact that it’s shown to result in less fatigue than traditional dynamic strength training.

A workout that results in big strength gains without exhausting your body? Sign us up!

The Isometric Workout

Today’s workout is focused on exercises you know and love but adding an isometric element.

You’ll need appropriate weight dumbbells (or other weighted object) for bicep curls and rows, two towels, a water bottle, and a mat.

You will also want a way to time yourself as this workout is an AMRAP (As many rounds as possible within a give amount of time)

This isometric workout is circuit style. So, complete the entire circuit before stopping to rest.

That said, it’s a good idea to read through this isometric workout before you start your timer so you can get the most out of your session!

Ready? Let’s dive in.

Iso Rows x 5 x 5sec

First up in our isometric workout are isometric rows!

For this exercise, stand with your feet hip width apart, holding your weights in your hands. Soften your knees and hinge your hips backward, almost like you’re setting up for a deadlift. Make sure you’re bracing your core to prevent your lower back from arching.

From this position, pull the weights back, toward your pockets-not your chest!

Here is where this becomes an isometric workout – hold the weights here for five full seconds. Then, slowly return them to their starting position.

Remember to keep your shoulders down and don’t let your back arch!

Perform 5 reps.

Diamond Push-ups x5

This is the only exercise in our isometric workout that does not, in fact, utilize an isometric hold.

Instead, simply set yourself up into a push-up position. However, instead of placing your hands by your armpits, make a diamond shape with your pointer fingers and thumbs; centering your hands underneath your chest.

These are HARD so, if your range of motion is smaller that’s okay! You’ll get stronger. If you need more stability, or if these are too challenging, try widening your stance by spreading your feet apart.

Perform 5 push-ups in this position.

Again, remember to keep your shoulders down!

Iso Curls x 5 x 5 sec

Alright, next up is isometric bicep curls. There are a few ways to do this exercise but today we’ll work both arms simultaneously.

Once again, stand with your feel hip width apart, holding your weights in each hand.

Next, keeping your arms glued to your sides, curl the weight up toward your biceps. As your lower the weights back down, pause when your arms are at a 90 degree angle.

Hold here for 5 seconds, then slowly lower the rest of the way down.

Perform 5 reps.

Towel Squat and Raise x10 x 3 sec

Okay, we’ve reached the final exercise in our isometric workout!

Grab your two towels by one end with one in each hand. Next, step on the ends of each towel so the towels go from under your foot and up the outside of your body.

Squat down as low as you can, keeping your feet planted on the towels. Now, adjust your grip on the towels so there is only a little slack.

From here, press your feet into the ground and press upward, as if you were trying to stand. The towels will restrict your movement.

When the towels are taught, hold this position for 3 seconds, then release back down.

Perform 10 reps.

Finishing the Isometric Workout

Once you’ve completed the circuit rest for 30 seconds then start the circuit over again.

The goal is to perform as many rounds as possible within 15 minutes.

So, set your timer, it’s time to get to work!

Did you enjoy today’s workout? Tune in every Wednesday for a new free workout. But don’t worry, we’ve got plenty to catch up on if you don’t want to wait until next week. Read: Why Should Dancers Lift Weights?, Making a Split Decision: Tips and Tricks on How to Get Your Splits, Stability Burn: A Dumbbell Workout

core workout, core workout for dancers, dancers ab workout

Workout Wednesday: A Quick Core Workout

A good core workout is a necessity for dancers. This is because core workouts train proximal stability (a strong trunk) that allows for distal mobility (allowing your arms and legs to move freely!). In other words, training your core leads to a stable, unshakable spine, perfect for turning, extensions, and balances.

However, we know that between dance class, lifting sessions, and rehearsals, there’s only so much time in your day. We also know that when it comes to core workouts, there aren’t many that don’t feature crunches, bicycles, or planks.

That’s why, today’s workout is a quick core workout – and there is not a single crunch in sight!

Now, if you’re a Dancers Who Lift veteran, you know that just because a workout is quick, does not mean that it’s easy.

So, grab a mat, grab a water, and get out your timer. We’ve got a doozy of a core workout for you today.

The Quick Core Workout

Grab your phone or watch and be ready to time each of these sets.

You’ll perform each exercise for 20 seconds, then rest for 10 seconds before starting the next set.

After each round, rest for 30 seconds.

To complete this core workout, finish 5 rounds.

Walk Out to Push-up

First up in our core workout is a walk out to push-up.

Now, I know what you’re thinking “This isn’t a core exercise!”

Well, my strong dancin’ friend, that is where you’re wrong.

Push-ups require your core to remain activated the entire time (as do walk outs!) If you’re curious about this or the proper form for a push-up give this a read.

So. Start by standing with your feet hip width apart.

Then, roll down until your hands reach the ground. Then, walk your hands out until you reach a plank position.

Keeping your shoulders relaxed, lower yourself into a push-up.

Once you’ve completed the push-up, walk your hands back to your feet and return to standing.

Keep your core braced the whole time to support your lower back and keep your hips from lifting toward the ceiling!

*Perform for 20 seconds. Rest for 10 seconds. Then move on to the next exercise.*

Frog Pump

For the Frog Pump, lay on your back and press the bottoms of your feet together letting your knees fall open.

In this position, brace your core and close your ribcage.

Then, using your glutes and lower abdominals, curl your pelvis to the ceiling.

*Perform for 20 seconds. Rest for 10 seconds. Then move on to the next exercise.*

Fingers to Toes

For this exercise, lay on your back and brace your core. Do this by pulling your ribcage closed and your belly button toward your spine.

Next, float your legs straight up toward the ceiling and lift your arms so they are reaching toward the ceiling as well.

From this position, contract your abs to move your fingers closer to your toes. Then, slowly release your abs to return to the starting position.

Be careful not to shrug your shoulders to cheat! Instead, keep your shoulders down and focus all the tension on your core.

*Perform for 20 seconds. Rest for 10 seconds. Then move on to the next exercise.*

Pop-ups

The final exercise in our core workout is the pop-up!

Set yourself up by getting into a push-up position.

From here, jump your feet toward your hands and, in one motion, land in a low squat.

From the squat, jump back to your push-up position and repeat.

*Perform for 20 seconds. Rest for 30 seconds. Then restart the circuit. To complete the workout, finish 5 rounds!*

And just like that you’ve done today’s core workout in just under 15 minutes! Congratulations!

Now, I recommend refueling with a nutritious meal.

Want some nutrition and fitness tips? Check out these reads: Are Foods Good And Bad? Building a Healthy Relationship with Food, Is Static Stretching Canceled?: Busting Myths and Revealing Facts on Stretching for Dancers, Should dancers drink daily greens?

compound workout, compound exercises, workout for dancers

Workout Wednesday: The Compound Workout

Compound workouts are workouts that consist of compound exercises! Compound exercises are multi-joint movements that use multiple muscle groups at the same time. This means instead of isolating a specific muscle group, you’re targeting multiple muscle groups at once, making your workout efficient…and challenging.

Today’s workout is, you guessed it, a compound workout. It’s fast and furious and designed as an AMRAP workout to really get your heart pumping.

The Compound Workout

This compound workout is designed to be performed AMRAP style which means you’ll set a timer for (in this case) 12 minutes and perform as many rounds as possible before the timer goes off. Yes, that means you’ll taking as little rest as possible during that 12 minutes.

Dive Tap x5/side

First up in our compound workout circuit are dive taps!

To perform these, you’ll get into a push-up position and lower your body down.

At the base of your push-up, press your chest forward and through into a scorpion (like the bottom of a sun salutation).

From there, curl your chin to your chest and dave back through your arms into downward dog tapping your right arm to your left leg then returning it to the floor.

From downward dog, dive back into your push-up and repeat the entire move on the other side.

**Perform a total of 10 reps (5 per side) then immediately move on to the next exercise.**

Lunge and Chop x5/side

Next up is the lunge and chop!

Standing with your feet hip width apart, press your palms together over head.

From this position step forward into a right leg lunge. As you do so, swing your arms down and twist your body to “chop” the air on the outside of your right thigh.

Press through your feet to return to your starting position and repeat on the opposite side.

**Perform a total of 10 reps (5 per side) then immediately move on to the next exercise.**

Single-arm Plank x15 seconds per side

I recommend performing this one with the weight in your hands rather than your forearms.

Set yourself up into a plank position. Remember, core braced, shoulder blades down and back, neck long.

Then, lift one arm up off the ground – you can either reach it forward or alongside your body. Careful not to sink into your supporting shoulder!

**Hold this for 15 seconds, then, switch sides. After 15 seconds on each side, immediately move on to the next exercise.**

Yoga Push-up — x8

The yoga push-up is the cousin to the dive tap push-up – so maybe don’t lift arms tomorrow, okay?

to perform, start in downward dog, then shift your body forward into a plank.

Lower your body down then, as you press up, shift your chest back toward your heels to return to your downward dog position.

**Perform 8 reps then immediately move on to the final exercise of the circuit.**

Jump Squat — x10

Finally we make it to the last exercise in our compound workout; Jump squats.

To get the most out of your jump squats perform a squat with good form.

Then, from the base of your squat, throw your arms downward and jump as high as you can. As you land, try to maintain your chest and get into your full range of motion.

**Perform 10 reps, then start the circuit over as soon as possible.**

Finish Strong

I know it’s hard to sustain maximum effort for 12 whole minutes. But do the best you can! You will feel so much better if you get to the end of your workout feeling like you tried your best.

That said, IT IS OK TO TAKE REST TIME. Resting for 10 or even 20 seconds could yield a way better output that slowing down each round. You’ve got this!

Want more workouts like this? Follow the blog every Wednesday!

Until then, give these client favorites a read: Essential Gym Etiquette Rules: Everything You Need to Feel Confident in the Weight Room, (Hollow) Hold, Please! A Quick Ab Workout for Dancers, Do You Really Need 10,000 Steps a Day?

workout cool down, do I need a cool down, post-workout cool down

What is a Workout Cool-Down and Why It’s Important

A workout cool-down can often feel like a real downer. You’ve just had a fantastic workout, it lasted just under an hour and now you’re ready to go home, shower, and get on with your day. But then you look at your training app and your trainer has put in those two little words “Cool down.” Reluctantly you go through the motions of your cool down quickly to take as little time as possible.

This is incredibly relatable. Workout cool-downs can feel pointless; like a ploy to grab a few extra steps or stretch out the muscle groups you just worked so hard to pump up!

But workout cool-downs can be an important part of your fitness routine but maybe not for the reasons you think.

What Is a Workout Cool Down?

Workout cool-downs are a period of lower-intensity exercise following a workout.

A cool-down from a jog might be a brisk walk that eases into a stroll over 5-10 minutes.

A cool-down from a swim could look like 5-10 minutes of slower swimming than your workout demanded.

And cool-down from leg day might look like 5-10 minutes of walking on an incline or 5-10 minutes of a mobility flow to reach those end range of motion spots.

Cool-downs don’t need to be complicated, just an intentional interval of time that tells your body it can come out of stress mode and signal your heart rate to return to normal.

Why Is It Important?

A workout cool-down is an opportunity for you to signal to your body that you are coming out of this dedicated time of stress and returning to life as usual.

Contrary to popular belief, warm-ups, not cool-downs are what help prevent muscle soreness over the days post-exercise.

Rather, workout cool-downs are important because they allow your blood pressure to recover slowly to pre-workout levels. This is especially important after cardiovascular and endurance exercises (I’m looking at you, dance class, rehearsals, and shows!)

Why is it important to bring our heart rate back down after rigorous exercise?

After rigorous exercise your heart rate is faster than normal, your body temperature is elevated and your blood vessels are widened. Stopping too abruptly can lead to that post-workout nausea or even passing out.

Bringing your heart rate back to normal allows your body to re-regulate, come out of stress mode, and into a state of normalcy again.

Post-workout cool-downs are also an excellent time to work on stretching and mobility. Because your muscles are warm, they are primed to slowly work through their full range of motion.

So bonus! Not only are you bringing your heart rate and body temperature back to normal, but you’re also training your mobility – and all in just 5-10 minutes!

So, next time you roll your eyes at a post-workout cool-down, stop take a deep breath, and remind yourself that your body needs time to transition.

Honor your body by giving it the 5-10 minutes it needs to do so!

Want more tips for optimizing your fitness as a dancer?

Give these blogs a read: 10 Exercises For Dancers That Will Transform Your Technique, Is Static Stretching Canceled?: Busting Myths and Revealing Facts on Stretching for Dancers, In and Out Fully Body Workout For Dancers

1.5 Times: A Time Under Tension Workout

Increased time under tension workouts can optimize muscle growth. A great way to do this without jumping to tempo training is using the 1.5 rep method. This method can turn any workout into a time under tension workout – getting you more bang for your buck in the gym.

So, for this lovely Workout Wednesday we’ve got a great time under tension workout for you and, you guessed it, almost every exercise uses the 1.5 rep method.

Ready to sweat?

1.5 Rep Time Under Tension Workout

This workout will take about 20 minutes to complete. You’ll perform a total of 10 reps of each exercise (5 per side on single appendage exercises) with 45 seconds rest between each. After you complete a full round, rest for 45 seconds then start all over again. Four rounds completes the workout.

Are you ready?

1.5 Squats x10

Start by standing with your feet hip width apart.

Now, engage your core.

Next, stick your tush backwards as if you are about to sit in a chair. Keep your chest lifted as you descend and only go as low as you can while keeping your keeps planted and your chest lifted. If you were wearing a T-shirt with words on it, you should be able to read it.

Then, push through your feet to lift halfway up, then return to the bottom of your squat. From here, press through your feet to return to standing. No hip tucks at the top!

Congratulations! You’ve just done one, 1.5 rep!

**Repeat this for 10 reps, rest for 10 seconds, then move on to the next exercise.**

1.5 Pike Push-up x10

This is where you might really start to feel the effects of the time under tension workout.

For this exercise you’ll set up as if you’re going to do a regular push-up.

Next, walk your feet toward your hands so your body is in an upside down “V” position with most of your weight in your arms.

From this position, slowly lower your head toward the ground.

Once you reach the bottom of the rep, press up halfway, then lower back down to the base of the exercise.

From here, push up all the way to your original straight-armed position.

**Repeat this for 10 reps, rest for 10 seconds, then move on to the next exercise.**

1.5 Glute Bridge x10

Lay on your back with your knees bent and feet flat on the floor.

Take a deep breath to settle yourself, then brace your core by pulling your ribcage together and belly button to spine. Allow the natural curve of your back to maintain it’s position here. The idea is to support your spine, not flatten it!

Next, lift your hips toward the ceiling. Imagine your hips are lengthening toward your knees as you lift! Go as high as you can without arching your back.

And, you guessed it! Slowly lower your hips halfway down, then press up to the top of your bridge once more.

Finally, lower your hips back to the floor.

**Repeat this for 10 reps, rest for 10 seconds, then move on to the next exercise.**

Reaching Plank x10 Reaches

Remember when I said *almost* every exercise in this time under tension workout was a 1.5 rep? Well, these plank reaches are your break from the torture!

Put yourself in a plank position with your weight in your hands.

From here, reach your right arm forward, keeping your body lifted up and out of the right shoulder, hips remaining centered and still.

Return the right arm back to the plank position. This is one rep. Repeat with the opposite arm.

**Repeat this for a total of 10 reps, rest for 10 seconds, then move on to the next exercise.**

1.5 Split Squat x10 Total

To perform this exercise take about two steps away from a bench, couch, or other seat height surface then, rest the top of your right foot on the bench behind you.

Keeping your hips square and your chest lifted, bend your front knee slowly until you reach your maximum depth.

Then, grounding through the front heel, lift halfway up, then return to the bottom of the squat.

From there, press through the front heel to return to standing.

**Repeat this for 10 total reps, rest for 10 seconds, then rest for 45 seconds before repeating the circuit.**

And that’s it! Repeat this circuit four times and you will have complete today’s time under tension workout (and absolutely mastered the 1.5 rep method!)

What did you think? Would you try adding 1.5 reps into other workouts to increase your time under tension?

If you didn’t enjoy the 1.5 rep method, you can also turn any workout into a time under tension workout by using tempo training. But that’s a blog post for another day!

Want more workouts and training tips? Check out the blog every Tuesday and Wednesday! Until then, give these popular posts a read: Exceed Your Own Expectations: How to Use the Principle of Progression to Overcome Plateaus, Lucky Number Seven: A Full-Body Workout Routine, Training Tip Tuesday: Breathing Techniques for Workouts

AMRAP Workout, 10 minute workout, free workout

Workout Wednesday: The AMRAP Workout

Ahhhh an AMRAP workout. Oh, you’ve never heard of that? It means “As Many Rounds As Possible.” It’s a workout that requires you to complete as many rounds of a circuit as possible in a set amount of time.

Yes, it’s sweaty. Yes, it’s hard. And it absolutely requires you to push yourself harder and harder every round.

And no, you won’t see any rest times in this workout.

Are you ready to take on the challenge?

The Circuit:

Below is a breakdown of each of the exercises in today’s AMRAP workout. Read these through ahead of time so you can move as efficiently as possible through this workout.

If you desire, you many add weight to any of these exercises, but do so with caution. This workout will tired you out quickly and you’ll want to maintain proper form to protect yourself from injury.

T-push-ups x 6

Perform a regular push-up, then, at the top of the push-up, rotate your body to your ride side, lifting your right arm off the ground and reaching it toward the ceiling into a side plank. Then, return to your push-up form and repeat on the other side.

*Perform 6 reps then immediately move on to Squats*

Squats x 10

Next up in our AMRAP workout circuit is squats. (You can add a weight here if you’d like, but you do not have to!)

Just because this is simple doesn’t mean you can go on autopilot! Pay close attention to your form.

First step, engage your core.

Then, push through your feet to return to standing. No hip tucks at the top!

Knee-to-Elbow Crunch

Some people might call these bicycle crunches, but the most important part of these crunches is to move with intention. Faster is NOT better.

Lay on your back, with your knees bent.

To engage your core, imagine your bottom rib is trying to reach your hip bone. This should result in your ribcage knitting closed and your abs pulling back and up.

Next, place your arms behind your head, elbows wide to the side.

Now, using your abdominals, lift the shoulder off the ground.

From here, lift your left knee and twist your shoulders to try and touch it with your right elbow.

Keeping your shoulders lifted and elbows wide, switch sides.

Performing the AMRAP Workout

To perform this workout, set up your workout area with a mat and any weights you choose to use.

Set your time for 20 minutes.

Perform as many rounds of the circuit above within the 20 minutes.

You can rest if you need to, but try to rest as little as possible.

Once the 20 minutes is up you’re done! Take a walk or do some like cycling on the stationary bike to cool your body down and go about your day knowing you worked HARD and got your workout done in just 20 minutes.

Want more workouts and fitness tips? Try these: You’re Not Doomed, It’s D.O.M.S., Six Steps to Perfect Push-ups!, Stay Alive For 25 (minutes!): Workouts For Dancers