alternate forms of cardio

Get Your Heart Pumping: 6 Alternate Forms of Cardio That Are Perfect for Dancers

 

As a dancer you’re likely getting all the cardio you need in addition to your training schedule. But sometimes rehearsals and auditions are light or you want to mix it up. And let’s face it, dancing shouldn’t be our only form of cardio. That’s why it’s important to find alternate forms of cardio you enjoy!  

Now, dancers can be cardio junkies. We love the instant gratification of the post cardio exhaustion.  

You know what I mean, you just *feel* like you’ve worked HARD. And that feels good!

But we need to remember that as active dancers and humans, we need to balance how much stress we put our bodies under. 

So, this list of alternate forms of cardio is not meant to challenge you to do it all.

Rather, it’s meant to give you other options of cardio when dancing may not be at the forefront of your schedule.

Let’s dive in shall we? 

 

Running

Okay, I know what you’re thinking. 

“I thought running was bad for dancers.”

Well, surprise surprise! Running is actually a great form of cardio for dancers. 

Running improves aerobic capacity and endurance, increases bone density which prevents injury, and it’s completely *free*. 

They key is to start slow and be intentional about your form. Ensure that you’re not just pushing off of your rear/mid-foot, and your knees are tracking over your middle toes. 

Now, if you’re thinking, “I hate running.” Never fear, we have many more alternate forms of cardio on the docket!

 

Rowing: 

Rowing is, an excellent alternate form of cardio shown to significantly increase heart health. 

The best part about rowing is it not only gives you all the benefits of typical cardiovascular exercise, but it is a full-body workout with anaerobic benefits as well! 

Rowing is the perfect blend of strength training and cardio. Bonus? It’s a nice break for your joints too!

 

Shadow boxing: 

Did you know that shadow boxing is so effective at improving cardio health that it can be used to help people who suffer from pulmonary disease? Studies have shown that  shadowboxing can increase metabolic rate, decrease resting heart rate, and even build muscle!

It might seem silly at first, but let me tell you, punching the air is FUN! 

Get out your aggression and live out your Rocky Balboa dreams while also getting an excellent cardio blast. 

 

Walking: 

Studies have shown that getting around 7,000 steps per day lower the risk of death by 50-70% when compared to those who took fewer steps. They’ve also shown that people who walk often gain less weight over their lifetime!

Now, we know that weight is not the only marker of health. However, if walking can aid your body composition goals without adding additional stress to the body? Well, WAHOO! 

Unlike any of the other alternate forms of cardio listed here, walking is an excelled tool for stress management  and supporting mental health.

We love to see our dancers going on daily walks, getting their vitamin D, connecting with nature,  and clearing their minds. The cardiovasculare benefit? That’s just the cherry on top! 

 

Circuit training: 

Where are my HIIT junkies? 

Yes, circuit training is an excellent form of cardio! Like rowing there is often a strength training component in circuit training. 

While bodyweight circuits are an excellent and safe form of cardio and strength training, be careful if you start to add any resistance. Because you’re moving quickly, it’s important to make sure that your form is correct to prevent and injuries. 

Additionally, be intentional about making sure the exercises you’re doing in your circuit are varied in comparison to your weight lifting exercises.

Variety is the body’s best friend when it comes to a balanced workout regimen!

Stair Stepping:

Like walking this might sound boring at the jump. But be warned, stair stepping is NOT for the feint of heart. 

This study showed that, stair climbing is actually a suitable alternative to running! Showing just a 4% difference in aerobic capacity between runners and stair climbers. 

What’s more, stair climbing is a great way to strengthen your legs and glutes!

Which Will You Choose?

Any of these cardio workouts are an excellent supplement to your routine. 

And by no means are these the ONLY forms of cardio suitable for dancers. They just happen to be a few of our favorites!

So which one will you be trying today? Are you a classic runner, or will you be fighting your enemies while shadowboxing?

Let us know! Or even better, call a friend and invite them to try it with you!

No matter what, get out there a move your body. I promise you won’t regret it. 

 

 

Want more inspiration to move your body? Check out these blogs: Leaping For Joy: A Dancer’s Guide on How to Jump Higher, Six Steps to Perfect Push-ups!, Ready to Turn Heads?: Here’s How to Do a Pirouette

 

group personal training, personal training for dancers, resistance training for dancers

What Is Body Mechanics?: What You Can Expect from This Group Personal Training Program

Okay, you’ve heard us talk a lot about Body Mechanics, but what exactly is Body Mechanics? What exactly is a group personal training program? What if you have some specific needs? Will you still be able to speak with a trainer one on one?

We’ll answer all of those questions and more in this complete breakdown of the Body Mechanics, Dancers Who Lift’s group personal training program

 

How the Training Works

Body Mechanics uses a unique “Strength for Skills Method” that focuses on strengthening your body with specific stage skills in mind. 

And no, this doesn’t mean you’ll be doing weighted développés while balancing on a Bosu ball. 

This means, that you’ll learn how strengthening your end range of motion (the bottoms of your squats and lunges) will help your extensions gain new heights. 

You’ll learn that building stability and strength in your adductors and abductors (hips) will support endless balances.

There will be entire weeks dedicated to strengthening and stabilizing you so multiple turns aren’t even a question anymore. 

Each of these six-week resistance training units are followed by a three-week conditioning and stamina unit designed to sky rocket your endurance and performance capabilities. 

 

 

personal training for dancers,online personal training, resistance training for dancers

 

 

 

As for this being a “group personal training program” it won’t necessarily feel that way. 

Yes, you will be doing the same workouts as DWL’s other Body Mechanics. But you’ll have access to one-on-one communication with DWL’s certified personal trainers (who just so happen to also be professional dancers!).

In one-on-one DM’s with your coaches you can ask specific questions about nutrition, exercise adjustments, or whatever else might be needing attention. 

But the real bonus to group personal training is the fact that, with our app, you have access to the Body Mechanics private thread. Ask a question to the group and get answers or encouragement from other dancers going through the same process. 

For example, learn how other busy dancers are hitting their protein goals (even if they’re vegan!) 

Ask about how people are working through a particularly challenging workout. 

Or even ask location specific questions like recommendations for a nearby gym, or restaurant! 

Dancers Who Lift has dancers all over the globe that are eager to encourage and cheer one another on so, odds are, someone has an answer!

 

What if I Don’t Have a Gym Membership?

Totally fine!

As many of the Dancers Who Lift community is on tour or working at theatres away from their homes, this program is designed to be scalable.

That means if you’re unable to get to a gym, we have home workouts readily available with the same goals in mind. 

It’s important to us that no matter your situation you have access to top tier training because, as a dancer, you are a top tier athlete.  

 

What Does Body Mechanics look like week to week?

This resistance training program features 3 workouts a week and comes with two auxiliary workouts should you want to get extra gym time in. 

It also includes warm-ups for your workouts and cardio workouts incase dance class isn’t on the forefront of your schedule.

The best part? Every single one of these workouts comes with detailed “how-to” videos for the exercises in your workouts so you’ll never feel lost. Not only that, you get an entire library of exercises at you finger tips in case you need or want to make an adjustment. 

And if you are lost, send a form video to your coach in the DMs! There they can give you a break down of how to optimize your form or suggest alternative exercises.

Want to understand why you’re doing something? Your coaches can help explain that too.

 

See what I mean?

Despite being “group” personal training, Dancers Who Lift does not forget the fact that it is personal training. 

We care about each individual dancer that works through our program. Because we believe their success is our success.

 

Yummy, Quick, Budget-Friendly Nutrition

Every month, you’ll receive a recipe guide complete with daily breakdowns of what meals to eat when and a shopping list for the month. This makes sticking to your healthy eating goals a breeze!

Not into pre-planned meals? No problem. You’ll also learn about macros and how to track them to ensure you’re fueling your body for success. 

No matter what and how you like to eat, you’ll still be able to work with and learn from the nutritional guidance of the Body Mechanics program. 

 

The Real Win of Body Mechanics

You see, the thing about the Body Mechanics group personal training program at Dancers Who Lift is that it can teach anyone something new. 

Whether you’ve been lifting weights for 10 years or 10 minutes this program is designed to educate and empower dancers and athletes to train their bodies for the rigorous demands of their lifestyle. 

The other big win of Body Mechanics? It’s priced realistically. 

No, scratch that, it’s priced with the budget of performers in mind. 

You see, this group personal training program complete with 5 workouts per week, cardio blasts, warm-ups, recipe guides, shopping lists, and daily direct messaging access to a certified personal trainer, only costs $2.19 per day!

I don’t know about you, but that is literally cheaper than my daily coffee. 

 

And here’s the thing, this program isn’t about changing your life an insane amount. 

As a dancer you’re likely already working out daily. 

You’re likely already conscious of what you eat. (maybe too conscious)

You’re already taking steps to build the dancer life of your dreams. 

We just want to take what you’re already doing and optimize it so it’s sustainable and effective. 

 

So what do you think?

Might you decide to stop dieting? 

Might you decide to stop relying on your apple watch to track your burnt calories?

And, maybe, you’ll decide to start training like the professional athlete that you are.

Join the latest session of Body Mechanics today, we’d love to have you join our team. 

 

Not sure if it’s a good fit? Give “Who Is Body Mechanics For? A Resistance Training Program for Dancers (and Beyond!)” a read. 

 

workout, dancer workout, weight training for dancers

Lucky Number Seven: A Full-Body Workout Routine

Welcome back to another Workout Wednesday! Today we are going to really get after it with this Lucky Number Seven full-body workout routine. 

Don’t be fooled by the number of reps per set! By the end of this workout you will have totaled 252 reps with just three, thirty-second rests. 😮‍💨

Ready to feel the burn?

 

 

personal training for dancers,online personal training, resistance training for dancers

 

 

Lucky Number Seven Full-Body Workout Routine

90* Squat Jumps x 7 

First up in our full-body workout routine are 90-degree squat jumps. 

To perform these, being by lowering your body into a squat. (Double check your squat form here!) 

Then, pushing through your heels, push off the ground into a jump. While in the air, turn your body 90-degrees so you land facing the opposite direction. 

** Repeat for seven reps, then move on to the next exercise.**

Lateral Lunges x 7 (each side)

Start by standing with your feet together. Then, step directly to the side and lunge onto your leg, keeping your chest lifted and core engaged. 

Push off of your lunge leg to return to standing. Repeat on the other side. 

For this exercise you can either count left and right as one rep for a total of 7 reps. 

OR

You can sound each leg individually for a total of 14 reps. 

**Once you’ve completed your reps, immediately move onto the next exercise.**

Hand Walkouts x 7

At this point in our full-body workout routine  we are giving our legs and break and moving on to the core and upper body!

From a standing position, roll down your spine until your hands reach the floor. (You may bend your knees if you need to!) Then, walk your hands out until you reach a plank position. 

Finally walk your hands all the way back to your feet and return to standing. 

**Repeat for 7 reps then, move on to the next exercise.**

Thai-Push Ups x7 (each side)

No, not Muay Thai push-ups. (We’re not that mean!)

For these Thai push-ups you’ll 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. From here, you’ll perform another push-up and repeat the exercise on the other side. 

Like the lateral lunges you may count left and right as one rep for a total of 7, or you can count each side separately for a total of 14.

**Whichever way you count your reps, once completed move on immediately to the next exercise.**

Russian Twists x7 (each side – 14 total)

We are officially halfway through our full-body workout routine! Keep going strong!

Begin by sitting up with your  knees bent, feet on the floor. Make sure your spine is long and your core is braced. 

Then, engage your lower abdominals to lift your feet off the ground. (They don’t have to be super high to feel this one!)

In this position, twist your upper body to one side, reaching your hands in that direction. Try not to move your feet or legs as you do this! The more you isolate your obliques, the more you’ll get from this exercise. 

Quickly switch to the other side. Switch back and forth for a total of 14 reps. 

**When complete, move on to the next exercise.**

Shoulder Taps x7 (each side)

Alright! How are you feeling? You’re almost there!

Get yourself into a plank position with your weight on your hands. Make sure to brace your core, keeping your hips low and shoulders gliding gently down your back.

Now, tap your right hand to your left shoulder and try not to let your hips twist! Then, switch sides. 

**Repeat for a total of 14 reps, or 7 reps on each side, then move on to single-leg glute bridges.**

Single-Leg Glute Bridges x7 (each side)

Lay on your back with your knees bent. Ideally, your heels should be close enough to your tush that you can just barely touch them with the tips of your fingers. 

In this position, brace your core and lift one leg off the floor so your shin is parallel to the ceiling.

Then, pulling your pelvis toward your knees, lift your hips up toward the ceiling as high as you can without arching your back.

Repeat for 7 reps then switch sides!

**Once complete on each side, move on to FINAL exercise!**

V-sit or V-tuck x 7

You made it to the final exercise in our full-body workout routine!

Lay flat on your back and brace your core. 

In one movement, lift your chest and shins toward the ceiling by scooping your abs back and up toward your spine. Arms should reach forward but not round the shoulders. (Keep those collarbones wide!)

For a v-sit legs will be relatively straight.

If this is too challenging or push too much pressure on your tailbone, you can perform the v-tuck by pulling your knees toward your chest as you sit up. 

**Once these reps are complete rest for 30 seconds before starting the routine over again!)

Finish it out!

To complete this full-body workout routine, perform the above set of exercises three times! 

Come on, I know you can do it! And when you do, let us know how it goes!

 

Did you like today’s workout? Try: The Stair Down: An Adjustable Stair Workout

And if you like that, give these quick reads a glance, I think you’ll love them: Is Static Stretching Canceled?: Busting Myths and Revealing Facts on Stretching for Dancers, Honor Your Limits: 7 Types of Boundaries and How to Set Them

Training Tip Tuesday: Sleeping Positions

Do you ever wake up with low back pain? Or maybe a kink in your neck? Then, the entire rest of your day you have that nagging pain that you can’t stretch or release no matter how hard you try? You might need to consider your sleeping position!

Let’s talk about it

How often do you lay down in bed and instantly roll onto your stomach, throw your arms in a weird position and then put one foot in a passé like position? 

This sleeping position may feel comfy at first, but what happens to your muscles after they’ve been in this bizarre position for 6-8 hours a night? 

When we choose sleeping positions that are anatomically “incorrect”  we can actually cause some serious issues for our body. And, if they go unnoticed, could cause major issues later on in life! 

 

personal training for dancers,online personal training, resistance training for dancers

 

So what are some better sleeping positions?

First up: corpse pose A.K.A. Shavasana!

Laying on your back like this allows your muscles to relax and rest in a perfectly aligned position and alleviate a lot of unwanted discomfort the next day! 

If this sleeping position feels uncomfortable in your lower back, add a small pillow or folded blanket underneath your knees to relieve the pressure. 

Any side sleepers out there?

Sleeping on your side can be tricky because you want to ensure your spine is aligned when you sleep in order to avoid any neck or back pain. 

To do this, ensure that whatever combination of pillows you use keep your head in line with your spine. You don’t what your neck bent downward toward your shoulder or upward toward the ceiling!

Additionally, placing a pillow between your knees keeps your pelvis  in a neutral position while sleeping. Doing this will keep that lower back pain at bay!

Want to learn more about optimal sleeping positions for athletes like yourself?

Check out this video for more sleeping tips! 

 

Did you enjoy this Training Tip? Check out these blogs that might also interest you:  Training Tip Tuesday: Hip Flexor Stretch, The Early Morning Workout, Keeping Things Cool: The Benefits of Deliberate Cold Exposure for Dancers

 

 

drink daily greens

Should Dancers Drink Daily Greens?

We’ve all seen the ads. You know, the one with the perky woman in a matching workout set talking about how drinking daily greens has changed their life. They’re skinnier, less bloated, and experiencing more energy than ever before!

It seems too good to be true, so you scroll past. But then you see a post from a more trusted source. A theatre TikTokker whom you knew before they got internet famous. You watch them  swig down their greens lemonade and wonder, “maybe there is something to this?”

Well, like you, we were curious. So we’ve done a deep dive into what the whole truth is about whether or not dancers should drink daily greens. 

 

How Did We Even Get Here?

According to the CDC only roughly 11% of adults are meeting the recommended daily intake for fruits and veggies.  That’s a pretty abysmal number, especially when you consider that vegetables, though nutritionally dense, tend to be calorically low. You’d think we’d be powering vegetables!

Alas, many people struggle to enjoy their vegetables and thus spawned the market for daily greens supplements. 

And, honestly, with the amount of vitamins and minerals found in leafy greens, veggies, and fruits, plus the fiber component of these foods make the benefits of drinking daily greens *seem* like a no brainer. 

But, then again…is it?

The reality is, because the popularity of drinking daily greens is relatively new, there is very little clinical research about the benefits of daily greens powder supplements. 

However, there is lots of research about fruits, veggies, fiber and their nutritional benefits. 

 

Let’s Talk About Whole Fruits and Veggies For a Moment:

The Nutrients

We all know on some level that consuming fruits and vegetables has loads of benefits. From vitamins and minerals, to gut health and the pre/probiotic nature of certain fibrous foods the benefits are almost endless. 

In fact, this study shows that not all fiber from fruits, veggies, and legumes are created equal! Yet they all provide important benefits to our health.

Have you ever been told that how you cook your vegetables affects the nutrients available to you? It’s true! Different vegetables cooked in different ways result in different levels of nutrients available to the body after consumption. 

This study showed that all cooking methods of broccoli except steaming resulted in significant decrease nutrient levels! Does this mean you should only steam your veggies? NO! But it does lead us to the next question. 

If simply cooking vegetables changes the amount of nutrients, just how much are we losing while processing these veggies into a powdered scoop of daily greens?

 

The Fiber

One of the biggest benefits to eating enough daily greens, and one that might tempt you to drink daily greens is the fiber! Fiber is hugely important to our health. Studies have shown that getting your daily fiber intake can help prevent cardiovascular disease, type 2 diabetes, stroke, and more. 

Not to mention the fact that certain types of fiber are great for promoting gut health. This is because certain types of fiber like that found in beans and legumes are fermentable. 

Why is this a good thing? Well, fermentable fibers require your gut bacteria to break them down, which promotes good gut health, through  pre/pro-biotic benefits!

That said, let’s compare the fiber contents of some popular greens powders and common whole foods.

After all, if we are going spend the money to drink daily greens, shouldn’t we know if it’s actually making a dent in our daily fiber intake?

 

Here are a few popular greens juices and their fiber content: 

One serving of  AG1 (Athletic Greens) contains 2g fiber.

A serving of Live it  Up Greens contains 0.3g fiber.

One serving of Kaged Greens contains 1g fiber.

Now, Transparent Labs Prebiotic Greens has the most with 6g of fiber.

 

And here are some fruits and veggies and their fiber content:

A one cup serving of broccoli contains 5g fiber. 

A small orange contains 3g fiber.

One cup of black beans is a whopping 15g fiber

One cup of raspberries contains 8g fiber. 

 

And don’t forget about whole grains!

One cup of whole wheat pasta is 6g fiber.

A serving of air-popped popcorn is 3g fiber.

One cup of quinoa has 5g fiber.

Recap?

Overall, whole foods have a higher fiber content. 

What’s more is, some of these greens powders cost as much as $79 for 30 servings. That’s $2.63 per serving. That’s often more than an entire bag of frozen vegetables! (and yes, frozen vegetables are just as nutritiously dense as fresh ones!)

 

Okay, Okay. So TLDR, Should I Drink Daily Greens?

Here’s the thing, we are always going to recommend getting as much of your nutrition from whole foods. Not only do whole foods offer the most bang for your buck nutritiously, but they also offer you more dietary fiber. 

However, if you drink daily greens and you like it, it’s not doing you any harm. In fact, drinking daily greens as a multivitamin, could be beneficial. However, if that’s why you’re drinking the greens, make sure the label tells you exactly what you’re getting. 

At the end of the day, greens powders and multivitamins and even protein powders are supplements. They are designed to supplement your diet, not be your diet. 

Bottom line? 

If you find you’re missing the mark on fiber, your best bet is to add more fibrous foods into your daily diet. 

If you’re finding gaps in certain micronutrients then maybe take a look at a few different greens supplements and select one that fits your supplemental needs.

At the end of the day, drinking daily greens won’t hurt you. But for the investment, I wouldn’t say they are a necessity the way protein or creatine supplements might be. 

 

So, what do you think? Are you going to the store for some salad fixings? You going to add some black beans to that taco bowl? I hope so!

Whether you drink daily greens or not, there is so much value in increasing your fruit and vegetable intake!

And hey, if you’re wondering “How do I add all of this into my diet and still reach my health goals?” 

Reach out to us. 

Between Body Mechanics, The Embodied Artist, and an entire team of trainers committed to helping you learn how to fuel your body, I know we can get you the answer!

 

 

Did you find this blog helpful? Give these posts a read: The Pros and Cons of Creatine: Busting the Myths and Revealing the Facts, Leg Day: Perform At Your Own Risk, Training Tip Tuesday: The B-Stance Squat

resistance training program for dancers, personal training for dancers,

Who Is Body Mechanics For? A Resistance Training Program for Dancers (and Beyond!)

If you’ve been following Dancers Who Lift on socials or reading our blogs, you’ve likely heard us talk about Body Mechanics – one of our resistance training programs for performing artists.

Dancers Who Lift was founded to provide top tier resistance training programs for dancers at a time when weightlifting for dancers was…*controversial.*  

But nowadays we know that resistance training has insane benefits for dancers. And over the years we’ve grown and changed our offerings here at DWL to fit our growing community’s needs. 

That’s why we wanted to do a deep dive into Body Mechanics (our newest program) over the next couple of weeks. 

This week is dedicated to who Body Mechanics was made for. 

 

Dancers & Performers:

While “Dancers Who Lift” is our name, we’re dedicated to serving multi-passionate performers. From dancers-in-training, to professionals, to art educators, and the retired, this program was specifically designed with you in mind. 

The entire team at Dancers Who Lift are either working or retired performers themselves. This means they understand the unique stresses, pressure, and lifestyle that comes along with being an artist. 

In fact, thats why Body Mechanics was created. 

In addition to programming resistance training and providing nutritional guidance, Body Mechanics is focused on improving stage skills (like jumps, turns, and extensions). 

But here’s the kicker,  it was also designed to have a modifiable intensity, scheduling, and gym availability. 

This means, if you’re on tour and can’t get to the gym, Body Mechanics has a solution for that.   

If you’re in the final week of rehearsals and your body is wrecked, Body Mechanics has scalable options for your workouts. 

Or if you’re in the throws of an insane week of auditions and side jobs, the Body Mechanics program can be worked around your schedule. 

Like I said, this program was made by dancers for dancers. In short, we get it because we’ve done it. 

And if you’re wondering why you should prioritize this type of training, well: 

“As an elite level athlete, a professional dancer, simply working out, or moving your body in an unspecified manner, MAY better your physique. But it will not improve your dancing or help you become a better, stronger athlete. Training takes skill, precision, and focus. Working out is a broad, vague, cover-all term (Amber Tacy, DWL Blog).”

 

Training in the Body Mechanics program provides guidance from fitness and performance experts through all things, cross training for dancers as well as nutrition and tracking your macros.

But you’ll also gain skills to improve your relationship with food and build healthy rhythms to support and maintain your busy lifestyle. 

 

 

personal training for dancers,online personal training, resistance training for dancers

 

 

Athletes:

Dancers, actors, and gymnasts! Oh, My! 

Vocal athletes, Ice Skaters, and Aerialists- so, high!

Okay, okay, but all jokes aside, Body Mechanics is more than just a resistance training program for dancers.

If your goals include moving faster, improved flexibility, preventing injury, enhance balance, and unshakable confidence, then the Body Mechanics program is definitely for you. 

Dancers are athletes.  And while dancers have specific training needs, those needs aren’t exclusive to dancers. 

After all, even football players are recommended to take Ballet to improve certain aspects of their fitness. 

So yes, all athletes are welcome and all athletes can benefit from this resistance training program. 

All athletes can benefit from our nutritional experts. 

And all athletes can grow through our holistic approach to fitness. 

 

Human Beings

At the end of the day, here at Dancers Who Lift, we want to build a community of hardworking, kind, inclusive humans with a core belief in the domino effect. 

We believe that when you’re empowered, you’ll empower others. And then they will go no to empower others, and so on and so on! 

That’s how we plan to change the world, and if you want to be a part of that chain reaction, we want you on our team!

All humans benefit from moving their bodies. 

Every human benefits from fueling their body well. 

And all humans can benefit from an encouraging community that holds them accountable to achieving their goals!

 

So, Are You In?

So, to recap, Body Mechanics was designed with performers in mind. But we believe it is beneficial for any athlete or human that wants to understand the why behind their resistance training program. 

We believe that arming you with a comprehensive understanding of fitness will empower you to achieve your goals. 

Body Mechanics is here to build your confidence by helping you jump higher, balance better, and improve your turns. And hey, if you reach your physique goals too, that’s a great fringe benefit!

If you’re curious about joining Body Mechanics, click this link to sign up today. 

If you don’t think Body Mechanics is right for you, check out this blog that outlines all the DWL offerings. You might just find your fit somewhere else in the Dancers Who Lift community. 

Either way, we hope you’ll keep following us here on the blog! Here we post free weekly workouts, training tips, and other helpful tips for reaching your goals.