Form, Dancers Who Lift

jumping workout, plyometrics, HIIT for dancers

Working Wednesday: A Jumping Workout

Integrating a jumping workout into your routine is great for boosting cardiovascular health, skyrocketing your heart rate, and of course, training jumps!

Today’s workout will incorporate jumps to wake up those fast-twitch muscle fibers and get your body firing in a short amount of time.

This workout will train your endurance for petite allegro and help you work on building power from your end-range of motion.

Shall we begin?

The Jumping Workout

This jumping workout clocks in around 10-12 minutes in length and leans toward HIIT or plyometric training. It’s a good idea to have a bottle of water nearby and, if you like to be on a mat when you do ab work, grab a mat as well.

You’ll complete the entire circuit before taking a break so pace yourself. It’s also why it’s a good idea to look over the entire jumping workout before you get started – so you’re not losing time reading between exercises.

That said, you have the choice of completing anywhere between 4-6 rounds depending on the level of challenge you need today.

Alternating Split Squat Jumps x6/leg

Kicking off our jumping workout is a brutal one: split squat jumps.

From a standing position, jump into the air and land in a split squat position (bent-knee lunge).

From the bottom of your lunge, jump up and switch legs in the air to land in the same lunge position but on the opposite side.

If your knees aren’t up for this amount of impact, replace the split squat jumps with alternating lunges.

To perform alternating lunges, simply step into a deep lunge then step your legs back together and repeat on the other side.

*No matter the exercise, perform 6 reps per leg (12 total) then immediately move on to the next exercise.*

Frog Hops x10

Think of these brutal jumps as sumo squat jumps.

Ballerinas, we won’t be working in 180 degree turn-out. Instead, set up with your feet just a bit wider than your hips and turned out to about 45 degrees.

Squat down to your lowest depth without losing form and jump straight up as if you’ve been popped out of a toaster!

Your landing from this jump is the prep for your next.

*Perform 10 reps then immediately move on to the next exercise.*

Scissor Crunches x8/side

For a moment in our jumping workout, you get a brief break from jumping around.

Lay on your back, it’s time to get those obliques firing with scissor crunches.

Think of these as the evil step sister to bicycle crunches.

On your back place your hands behind your head. Next, brace your core lifting legs off on inch off the ground.

Twist your left shoulder toward your right leg as you lift the leg straight up into the air.

Lower back down and repeat on the other side.

*Perform 8 reps per side (16 total) then immediately move on to the next exercise.*

Plank Jacks and tuck x12

Alright, back to our regularly scheduled jumping workout.

Flip your body over and put yourself in a plank position on your hands.

To perform a full rep:

Jump your legs out, wider than your shoulders, then jump them back together.

Then, jump your legs up under your chest to your hands and jump them back to the starting position.

This entire sequence is one rep.

*Perform twelve reps then immediately move on to the next exercise.*

Squat hold x30 seconds

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

First step, 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.)

Once at your max depth, hold this position for 30 seconds.

*Once time is up, rest for 30 seconds then start the circuit over again. *

Completing the workout

To complete this workout perform anywhere between 4-6 rounds of this jumping workout. And don’t get cocky, it’s harder than it looks!

Want to try another workout from Dancers Who Lift? Give these a try: Training Tip Tuesday: The Palloff Press, Workout Wednesday: The Compound Workout, How to Eat 25 Grams of Fiber and Still Hit your Macros

animal workout, quadrupedal movement training, bear crawl, crab walk, duck walk,

Workout Wednesday: The Animal Workout

An animal workout, also known as quadrupedal movement training, is shown to improve flexibility, movement quality, and balance! Another bonus? They’re loads of fun!

I don’t know about you, but it’s both humbling and hilarious to recognize how challenging it is to crawl like a bear or crab. That’s why we love mixing it up with an animal workout.

So, for today, take your serious fitness athlete face away and have a little fun with your training — I promise, you’ll be just as tired as a traditional workout (and probably pretty sore from the change up in movement style!).

The Animal Workout

This workout is short and sweet. It’s designed to challenge your range of motion, fire up your core, and get your heart rate up without taking up a lot of time.

It clocks in at about 8 minutes in length and requires no equipment, making this animal workout the perfect option to get your body moving no matter what your circumstance.

The one thing you will need is space to crawl around without having to turn around too many times.

This animal workout circuit consists of four exercises and you won’t take your first rest until you’ve completed the circuit.

So, are you read? Go find an open field, dance studio, or hallway and let’s get started.

Duck Walks x4/leg

First up in our animal workout is duck walks!

Now, if you’ve got stiff or achy knees, just do lunges to a comfortable depth instead of these.

But, if your knees are in good shape, get ready for a serious quad burn!

To get into as low of a squat as you can with your legs turned out.

From here, take a step forward, letting your opposite knee turn down toward the floor and alternate to walk across the floor.

*Perform four steps per side (8 total steps) then immediately move on to the next exercise.*

Bear Crawls x20 total

You might be familiar with this animal exercise, but just in case:

Get on all fours.

Press into your hands, letting your shoulders roll down your back.

Next, engage your core; closing your ribcage and pulling your belly button to spine.

Finally, tuck your toes and lift your knees one inch off the ground.

Don’t let your booty shoot up toward the ceiling! Instead, Imagine someone has rested a tea set on your back and you don’t want it to fall to the ground and shatter!

*Maintaining this position crawl around the room until you reach 20 total “steps.” Immediately move on to the next exercise.*

Crab walks x8 total

This, IMHO is the silliest of our animal workout exercises.

You see the bear crawl form above? Flip it over.

Yep, for crab walks you’ll begin by sitting on your tush with your arms behind you.

Pressing into your hands and feet, keeping your shoulders down, lift your hips, up toward the ceiling, as high as you can.

*In this position, take eight total “steps” by crawling. Immediately move on to the next exercise.

Lateral Bear Crawl x10 total

Remember the bear crawl from earlier? Next up in this animal workout is the lateral bear crawl.

Set up exactly as you did for the bear crawl only this time, instead of crawling forward, crawl side to side.

You’ll quickly notice this challenges your core very differently than the forward bear crawl. While you’ll still need to keep your back flat, more challenging than keeping your booty down, will be keeping your hips even as you side step.

*Perform ten total “steps” then, take a 20 second rest before starting the circuit over again.*

Wrap It Up!

To complete today’s animal workout, go through the circuit 4 times. If you’re seriously masochistic, rest 2-3 minutes
then repeat whole thing from the top.

You’ve got this!

Want more workouts like this? Tune into the blog every Wednesday for a free workout!

Can’t wait til then? Check out these fitness tips, tricks, and workouts to tide you over: Should Dancers Run? The Surprising Health Benefits of Running, Explained, Leaping For Joy: A Dancer’s Guide on How to Jump Higher, In and Out Fully Body Workout For Dancers

fast workout, fast workout for dancers, workout for dancers, dancer workout

Workout Wednesday: The Fast Workout

Welcome back to Workout Wednesday! Today we are challenging you with a fast workout. This workout clocks in at about 12 minutes, making this the perfect sweat session when you need to get your workout in quickly.

But before you think you’re getting off easy, think again. The trick to this workout is that there are no rests.

That’s right. You’ll perform this fast workout circuit five times straight through without taking a rest.

You ready?

The Fast Workout

Bicycle crunch x 8/side

First up in today’s fast workout is the bicycle crunch!

Lay on your back, with your knees bent.

Engage your core, by imagining 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.

*Perform a total of 16 reps (8per side) then, immediately move on to the next exercise.*

Negative Push-ups x8

Also known as eccentric push-ups, this exercise is a great way to build strength even if the entire push-up is still a bit too challenging for you.

Set up in a push-up position on the ground with legs extended like you are doing a plank.

Keeping the core actively engaged, lower as far down as you can with control, then you can put your knees down and return to the starting position.

*Repeat for a total of 8 reps then immediately move on to the next exercise.*

Side Plank with Crunch x8/side

Ahh the side plank with crunch a double whammy!

Set yourself up into a side plank and extend your top arm so it’s parallel with your ear.

Then, without tipping your hips, crunch your top leg and top arm toward the center of your torso.

Finally, shoot them back out to their starting position.

*Perform 8 reps on each side, then immediately move on to the next exercise.*

Single Leg RDL x6/side

Okay, this next exercise can be done as a bodyweight exercise, with a resistance band, or with a dumbbell. If you choose to use a weight, ensure your form is rock solid to avoid injury and get the most out of the exercise!

For the single leg RDL stand with one leg slightly behind the other. (If you’re using a weight, hold the weight in the same hand as the back leg.)

Then, slowly hinge from the hips, allowing the back leg to lift while the standing knee stays over the ankle.

The weight should slowly skim your shin.

Finally, press your hips forward to return to standing.

*Perform 6 reps on each side, then immediately move on to the final exercise of the circuit.*

Fast Jumping Jacks x15

Okay we’ve reached the end of our no-rest, super fast workout and you might think “I know jumping jacks!”

But, 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.

Do this quickly, emphasizing the “in” portion of the jacks – these aren’t your 10th grade gym class jumping jacks, these are quick, intentional jumping jacks designed to get your heart rate up!

*Perform 15 fast jumping jacks before immediately restarting the circuit.*

Finish it up!

To finish the workout you must complete five rounds of this workout. Ideally you shouldn’t take any rest time throughout this workout — yes, this will slow your pace down, but you can do it!

When you finish, take about five minutes to cool down. This can be a short walk or mobility session.

Then pat yourself on the back and leave knowing you’ve given your body everything it needs in under 20 minutes.

Want more workouts like this? Tune into this blog every Wednesday for another free workout! Can’t wait that long? Check out these workouts and fitness tips: What is a Drop Set and Why Should I Try It?, 1.5 Times: A Time Under Tension Workout, What is a Rest Day? The Key To Unlocking Your Progress

Training Tip Tuesday: Bear Row

Ahhh the bear row, also known as the quadruped bear row.

Exercises in the quadruped bear position increase stability, promote core strength and, as a result, prevent injury.Add in bear planks, bear rows, and bear crawls to your arsenal of workouts and you’ll see your turns get more stable, your center become unshakeable, and your extensions improve.

But be warned, this exercise is not as easy as it looks, and the bear row (what we will be introducing you to today) cranks that challenge up a notch.

Let’s Talk About Form

Now, if you look closely, the bear plank (or bear hold) closely resembles a dead bug if it wasn’t dead…that is, if you flip the form of a dead bug over, you’ll find yourself in a bear position. Which shouldn’t be surprising since both exercises train the core and stability by relying on a braced core to maintain form.

But let’s break that down further.

Get into position on your hands and knees. In this position I want you to do a full body check:

Press the floor away from you with your hands, letting your shoulders roll down your back.

Brace your core and lengthen your spine, by keeping your hips and shoulders in line.

Finally, tuck your toes under and lift your knees one inch off the ground.

Now, to do today’s exercise, the bear row, you re-create this form but instead of pressing into your hands, you’ll be holding a pair of dumbbells.

Performing the Bear Row

Now that you’re in position, perform the bear row pull one of the dumbbells off the ground and back toward your hip bone.

Do this while maintaining a neutral position in your hips — Don’t let them float toward the ceiling!

You also want to make sure you’re not twisting your body open to lift the weight. Instead, similar to a birddog, you want to keep your body as stable as possible as you lift the weight and return it to the ground.

The bear row is all about control and strength, so choose a weight that allows for slow, stable, intentional movement!

Here’s a video of Coach Amber walking you through it if you’re more of a visual learner!

So, next time you’re looking to up your stability training, give the bear row a try. And don’t forget to let us know how it goes! Tag us on Instagram @dancerswholift or leave a comment here! We love seeing our dancers try new ways to train!

Want to learn some other ways to lock in your training? Give these client favorites a read: Make Your Food Work For YOU : Meal Planning For Dancers, Overcoming Plateaus and Setbacks, No Gym, No Equipment, No BS: The Best Workouts for Dancers That Can Be Done Anywhere

what is a drop set, how to do a drop set?

What Is A Drop Set And Why Should I Try It?

Now that you’re consistently in the weight room, you’re likely hearing some lingo you might not be familiar with. You got sets, reps, and supersets down. But what is a drop set?

Don’t worry, despite it sounding intimidating, drop sets are a great tool for maximizing your time in the gym.

Why Drop Sets?

Studies have shown that there isn’t much difference in hypertrophy between drop sets and traditional weight training sets. However, that same research shows that drop sets can take as little as half the time in the gym.

The reason? Because drop sets are all about training to failure and training to failure is shown to lead to maximum hypertrophy gains.

So, want to learn how to reach failure faster, maximize your muscle gains, and get in and out of the gym in no time?

Follow along.

What Is a Drop Set?

A drop set is a resistance training technique that has the lifter perform as many reps as they can with good form until their muscles fatigue, or they can no longer maintain proper form.

Once they fatigue out, they immediately lighten the weight and perform the same exercise to fatigue again, without resting between weight changes.

How to Perform a Drop Set

So you’ve gone from “what is a drop set” to wanting to try one? Good!

First, choose a weight that’s appropriate for about 6-12 reps.

Then, perform as many reps as you can until you start to fatigue or lose your form.

Immediately drop the weight. Keep in mind, that the more weight you drop, the longer it will take you to fatigue out.

I recommend dropping the weight no more than 20% between sets. You’ll immediately perform as many reps as you can before you fatigue or start to lose form. Do not rest between sets.

You’ll then, drop the weight by about 20% one more time and start your reps over again.

You’ll likely feel fatigued at this point, but if you’re up for it, drop the weight a third time. And, after this set, you’re done!

Things to Keep In Mind

Performing more than four sets (three drops) has been shown to yield no additional benefits so keep your drop sets to four sets tops! Keep this in mind when choosing your weight.

Because drop sets are such high intensity, it’s recommended that you keep to only 1-2 drop sets within a workout.

Otherwise, drop sets are a perfect tool to add to your arsenal when you want to push yourself in the gym.

So, do you think you’ll try a drop set next time you hit the weight room? Let us know if you do! We want to hear all about your lifting wins! And if not, walk into the weight room confidently, knowing if someone asks you “Hey, what is a drop set?” you know exactly how to respond.

Want more fitness tips to keep you feeling confident in the gym? Check out these quick reads: Visualization and Manifestation: The Secret to Achieving Goals?, How to Do a Proper Deadlift: The Ultimate Guide for Dancers, Leg Day: Perform At Your Own Risk

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