superset workout, workouts, personal trainer

“Waddling in a Winter Wonderland”: A Superset Workout for Dancers

Just because it’s cold outside doesn’t mean you can’t get sweaty! This 21-minute superset workout is sure to get your blood pumping  no matter the weather!

Before we dive in, let’s take a second to explain exactly what a superset workout is. 

Defining Supersets

Supersets are a great way to make a workout more challenging, efficient, and decrease your time in the gym.

To perform a super set, simply perform the first round of exercise 1, then immediately move on to exercise 2 before taking your rest period. After your rest, return to exercise one. 

But be warned, supersets are not for the feint of heart! Keep your water bottle close, you’re going to need it!

 

Superset 1

Coming up first in our superset workout are bodyweight single-leg hip thrusts and kneeling push-ups. For this superset you’ll need a bench or a box and a yoga mat if you have cranky knees!

Bodyweight Single-Leg Hip Thrust 3 x 15 each leg 

For this exercise you’ll want to set up on a bench as if you were performing traditional hip thrusts: placing the bottom of your sports bra where along he edge of the bench. Lift your hips and adjust your legs so that you’re legs are at a 90-degree angle. (Y^ou should look like a tabletop.)

Engage your core and lift one leg off the ground. Now, slowly lower your hips then squeeze your glutes to press back up to that table top position. Repeat for fifteen reps, then switch sides. When you’ve completed both sides, move on to the kneeling push ups. 

Kneeling Push-Up 3 x 20

Get yourself onto your mat and lay face down. Place your hands so your thumbs are in line with your armpits, legs together. Keeping your shins on the ground, press your body up. Before you begin, ensure your spine is in alignment and your core is engaged. Lower yourself down slowly stopping just above the floor and push back up with power. Repeat for twenty reps. 

**Rest between sets: 2-3min**

Superset 2

Next up in our superset workout are single-leg sliding leg curls and v-sits! For these exercises you’ll either need a slipper floor and a sock or workout sliders. 

Single-Leg Sliding Leg Curl 3 x 10 each leg

For this exercise, lay on your back. Press up into a glute bridge and brace your core. Slowly slide one leg out until it’s straight, keeping your hips lifted. Then, curl it back into the bridge position, again keeping your hips lifted. Repeat for 10 reps. 

Feeling too easy? Try the exercise from a single leg bridge. After you get into the bridge position, lift one leg. Keeping that leg lifted continue the exercise as previously instructed. 

V-sit 3 x 10

V-sits! For this exercise it’s important to remember to keep your lover back long, but not arched. To ensure this, brace your core, and when you lift up into the “V” position, imagine scooping your lower abdominals back and up and keep your chest wide. Perform ten reps. 

Tip: You can perform these with your knees at 90-degrees or with straight legs for an added challenge.  

**Rest between sets: 2-3min**

Superset 3

Finally we’ve reached the last superset in our superset workout! This superset will feature bodyweight squats and passé planks! All you need is your body and the floor. 

Bodyweight Squat 3 x 30

To set up your squats, stand with your feet hip width apart, bracing your core push your hips back as if you are sitting in a chair. Drive up through the feet as if you are pushing the floor away. Repeat for thirty reps.

Still feeling unsure about your squat for? Take a look at our “Squat Tips” highlight reel.

Passé Plank  3 x 15 each leg

Passé planks sound complicated, but they are pretty much exactly what they sound like. Get yourself into a plank position on your hands, not your forearms. Keeping the hips and spine quiet, developé into a passé and extend out to the side then back to your plank position. Repeat for fifteen reps, then switch sides. 

**Rest between sets: 1-2min**

 

And just like that you’ve finished your superset workout! Isn’t it amazing how much work you can fit into a twenty minutes when utilizing supersets? Just be sure to give your body extra rest today so your muscles can recover from the extra effort!

Want more workouts? Check back every Wednesday for a new, free workout! And if that doesn’t satiate your need to move, take a look at Body Mechanics, our personal training program designed to teach dancers everything they need to thrive. 

 

Dumbbell workout, weightlifting for dancers

Stability Burn: A Dumbbell Workout

After you’ve been lifting weights for awhile it can be easy to focus on barbells and heavy lifts. But a dumbbell workout can shift which muscles bear the most activation within the same muscle group! What does that mean? It means that utilizing barbells and dumbbells in your training can help you build well-rounded muscles – no pun intended!

That’s why this Wednesday, our workout of the week is dumbbell and stability focused!

The best part? Today’s dumbbell workout will take you less than 25 minutes!

Let’s get started!

 

Dumbbell Step-Up: 3 x 10 each leg

For this exercise you’ll need to grab a pair of dumbbells and a bench. Face the bench with your dumbbells in hand and step up onto the bench with your right leg. Make sure your leg fully extends before bringing your feet together. Then, with control, step back down (backwards) with your left leg.

Repeat for 10 reps, then perform on the other side. 

**Rest between sets: 2-3 min.**

Superset 1

To perform a super set, simply perform the first round of exercise 1, then immediately move on to exercise 2 before taking your rest period. 

Dumbbell Seated Shoulder Press: 3 x 12

Four our first superset of this dumbbell workout, you’ll be performing Shoulder Presses and Deadbugs back to back! Get ready to feel that core stabilize!

For this exercise take a seat on a bench and set it up so you have back support. Grab a pair of dumbbells (*note, you will be lifting these overhead.) Sitting on the bench plant your feet and brace your core. Lift the weights so your arms are making a right angle, elbows level with your armpit-this is your starting position. On an exhale, press the weights overhead keeping your shoulders down. With control, lower the weights back to the starting position. Concerned about your form? Check out these tips for Should Presses!

Repeat for 10 reps, then immediate move on to Deadbugs!

Deadbugs:  3 x 20

Lie on your back on the floor, or a mat, if that’s more comfortable for you. Then, gently bend your knees placing your feet about a foot from your glutes. Next make sure your entire spine is maintaining contact with the floor by firmly exhaling out into the front, back, and both sides of your body– and don’t forget to engage your pelvic floor! Maintain this neutral spine while lifting your shoulders off of the floor by reaching your arms straight up toward the ceiling and lift your legs up, bending your knees so your shins are parallel to the ceiling. Now, move your right arm so it’s parallel with your ear. At the same time extend the left leg so it’s parallel to the floor. Return to center and switch sides. 

Repeat for 20 reps. 

**Rest between sets: 2-3min, then return to Dumbbell Seated Shoulder Press.**

dead bugs

Superset 2

Plank Walkout:  3 x 12

The next superset in our dumbbell workout begins with a plank walk out. For this exercise begin standing with your feet hip width apart. Simply roll down through your spine to the floor. Then, walk your hands out to a plank position and walk them back. Keep your core engaged this entire time- no arched  or curved backs!

Repeat for twelve reps, then immediately move on to Dumbbell Glute Bridges.

Dumbbell Glute Bridge: 3 x 20

Lay on your back with your knees bent, heels just out of reach of your fingertips. Place a dumbbell on your hips. (If this is painful wrap a towel or barbell pad around the weight). Then, squeezing your glutes, curl  your pelvis toward the ceiling. Make sure to keep your knees stable and not to arch your lower back!

Repeat for 20 reps.

**Rest between sets: 2-3 min., then return to plank walk outs.**

Lateral Band walks: 2 x 20

Finally we’ve reached the end of our dumbbell workout and, ironically, we are not using dumbbells! However these lateral band walks will get those abductors firing like nobody’s business! 

Place the band just above your ankles. Pressing your legs outward to ensure your knees don’t cave in, take small controlled steps to the side.

Repeat for 2o reps and switch legs. 

**Rest between sets: 1-2min**

And just like like you’ve finished this week’s dumbbell workout! You should be feeling strong and stable after that workout! Annnnndd maybe a little sweaty!

 

 

 

personal training for dancers

 

 

This dumbbell workout is just the tip of the iceberg of what Dancers Who Lift has to offer. Not only do we provide free, weekly workouts and tons more information on the Dancers Who Lift blog, but we offer one on one personal training through the Embodied Artist Academy and we offer personalized training through our Body Mechanics program. Check out our instagram @dancerswholift or email us at info@dancerswholift.com for more information.  Or click the banner above for our Black Friday Special!

A Full Body Thirty Minute Workout (A.K.A. Perfection!)

Sometimes an hour at the gym is just not possible-especially when you factor in time for a post-workout shower! That’s why we’ve made this thirty minute workout. Because longer is not necessarily better, especially when your workouts are focused and purposeful. 

So, give this full body, thirty minute workout a try and get in and out of the gym efficiently. (Without sacrificing any quality!) 

 

Dumbbell Glute Bridge 3 x 20

Kicking off this thirty minute workout is the glute bridge.

To set up, grab a dumbbell and lay down on your back with your knees bent. Rest the dumbbell on your hips and, using your glutes and lower abdominals, slowly curl your pelvis up toward the ceiling until you are in a bridge position. Then, slowly roll through your spine to return your pelvis to the floor. Repeat for twenty reps. Three sets. 

**Rest between sets: 1-2min**

 

Supersets!

One of the easiest ways to challenge yourself during a short workout is super-setting! So, of course, during this thirty minute workout we are going to utilize two super sets!

What’s a superset? It’s simple really.

All “superset” means is that you will perform set 1 of exercise a,  then  immediately do set 1 of exercise b. After you’ve done a full set of each exercise, you will take your rest period. 

Supersets 1

Push-up 3x 12

The first exercise in our superset is push-ups!

Now, if you’re sitting here thinking, “I can’t do 12 strict push-ups.” That’s okay!

Start by modifying them; do them from your knees or with a wide foot placement. 

Push-ups can be challenging, so if you’re in pain, or unsure of your form, check out this quick reference for perfect push-ups!

You’ll do twelve reps of whatever modification of push-up suits your level, then immediately move on to the band pull apart. 

Band Pull Apart 3x 12

For this exercise, grab a light to medium band. We are targeting our back!

Grab the band in each hand and raise your arms so the band is parallel with your chest.

Keep your shoulders down and ribcage closed!

On an exhale, slowly pull your hands away from each other.  Then, with control, slowly bring your hands back in front of you. 

Repeat for twelve reps. Then, take a 1-2 minute rest before returning to push-ups. 

Superset 2

You’re almost done with your thirty minute workout! Are you feeling tired yet? Push yourself to finish strong; you’re almost there!

Dumbbell Single leg box squat 3x 10/side

For the dumbbell single leg box squat, you’ll want a medium weight dumbbell and either a bench or box. 

Stand in front of the bench, holding the dumbbell close to your chest. Extend one leg in front of you, and slowly perform a single leg squat until your tush gently touches the box. Press through your heel to return to standing. 

Repeat for ten reps on each side, then immediately move on to dumbbell single leg RDLs. 

Dumbbell single leg RDL 3x 10/side

For the single leg RDL stand with one leg slightly behind the other, with 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. Then, press your hips forward to return to standing. 

Repeat for ten reps on each side, then rest for 1-2 minutes before returning to single leg box squats. 

Not sure about your single leg RDL form? Check out this video for a quick reference!

Annnnd Done!

And just like that your thirty minute workout is complete! How do you feel? My guess is those muscles are pretty gassed!

If you liked this workout, tune into the dancers who lift blog every Wednesday for a new workout!

Want a more tailored workout plan? Check out our Embodied Artists Academy and get personalized workouts and nutritional planning sure to help you achieve your goals.

Quick workout, thirty-minute workout

Full Body Blast: A Quick Workout For 30 Minute Windows

Listen, we get it. Sometimes the thing standing between you and your workout is time. Between getting to the gym, the workout itself and the post gym shower/refresh, sometimes it seems impossible. That’s why we have found it helpful to have a quick workout in your back pocket to get you in and out of the gym efficiently. 

Worried a quick workout might mean it’s too easy? Think again.  This full body lift will take you less than thirty minutes and is sure to keep you on track with your lifting goals. 

Let’s get started.

Band Seated Hip Abduction

To set these up, grab a medium strength band and place it above your knees. Then, take a seat on the edge of a bench or box. Plant your feet hip width apart. Then, keeping your core engaged and spine braced, use your abductors to pull the band in opposite directions. This variation on a clamshell will have you sweating in a surprisingly short amount of time. 

Repeat for FIFTY reps, two sets.  (2 x 50)

(Yes, you read that correctly. Hey, in a quick workout we have to work efficiently!)

**Rest between sets: 1-2min**

Push-up

This next set of exercises are a superset. This means you’ll finish set 1 of the first exercise and immediately move on to set one of the following exercise. After completing set one of each exercise, take your rest time. 

For your push-ups, choose the form that allows you to maintain the best form possible. 

You will do a set of 10 push-ups, then immediately move on to the corresponding set of Dumbbell Sumo Squats (see below). 

In total you’ll complete three sets.  (3 x 10)

Dumbbell Sumo Squat

For the dumbbell sumo squat you are going to stand and in a second position with your legs turned out slightly. (Think contemporary class). Then pick up your weight, and do a second position grande plié. Unlike regular squats, sumo squats work in a turned out position and rely on you moving up and down as if you’re in a toaster and don’t want to be burned. 

Repeat for 15 reps (3 x 15) 

**Rest between sets: 1-2min** (After your rest, return to push-ups!)

Want a form video? Check this out.

Band Pulldown

Watch out! This quick workout is throwing another superset atchya! Actually, supersets are a great way to maximize your gym time! Just make sure your exercises are working different muscle groups for maximum efficiency and efficacy. 

For band pulldowns you are going to take a light to medium band and loop it over something taller than you. Next  slightly hinge at the hips, and brace the core. Reach up to grab one band in each hand. Then, in one strong motion, keeping your arms soft but straight, pull your arms back until they are inline with your sides.  Repeat this for 12 reps and move on to your Glute Bridges!

You do a total of three sets! (3 x 12) 

Glute Bridge

For the glute bridge,  lay on the ground with your feet planted so your fingertips can just barely graze your heels. (or as close as you can to that!) Then, you’ll slowly squeeze your glutes and curl your pelvis up into the air making a slope from your knees to your head.  Make sure your abs stay engaged this entire time so your back is supported. In fact, a good cue for this is to think about scooping them back and up toward your spine as you lift your hips!

Repeat this for 20 reps. (3 x 20) Then take your rest before returning to pull downs.

**Rest between sets: 1-2min*8

Hip Thrust

Finally we have come to the last exercise in our quick workout! Finish strong, we’ve got an AMRAP! (As Many Reps As Possible) 

To se up your hip thrust, sit next to a bench with your knees bent. Lift yourself up so your sports bra line is in line with the edge of the bench. Then, lift your hips until your whole body is in a table top position. Slowly, drop your hips, keeping your upper body solid, like a board. (abs engaged, glutes squeezing!) Then thrust back up to the tabletop position. You can do this with or without weights depending on your strength level!

Go for as meany reps as you can with good form, then rest. 

Three sets. 

***Rest between sets: 1-2min***

And there you have it! A quick workout sure to get your blood pumping and, more importantly, ensure you get your workout in, even when you have less than thirty minutes!

For more workouts like this be sure to check out our blog for our Workout Wednesday Series and more fitness tips! Or, follow us on instagram @dancerswholift and tag us in a workout video! We love helping with form checks or even just cheering on your workout!

Wanting something more personal? Check out our Embodied Artist Academy and start getting tailor made workouts and nutrition. 

Full body workout for dancers

In and Out Full Body Workout for Dancers

A dancer’s life is busy and sometimes chaotic. The last thing you need after a long day of auditions, rehearsal, and side gigs, is to have to plan out your workout for the evening.  That’s why we’ve put together a full body workout to efficiently get you in and out of the gym and back home to rest!

This full body workout is designed to alternate between your upper and lower body, forcing your major muscle groups to fully rest between working sets.

So, what are you waiting for?!

Grab your gym bag and head out the door because we’ve got a great full body workout planned just for you. 

Starting Exercise

Dumbbell Deadlift 3 x 10

Set up with your legs hip width apart. Place the weights just in front of your toes. Now, soften your knees and hinge your hips backwards, keeping your knees in line with your ankles. Brace your abs, grip the weights and push your hips forward to lift, returning to a standing position. Repeat for 10 reps, that’s set 1! 

**Rest between sets: 2-4min**

Not sure about your form? Check out this deadlift form video!

Full body workout, deadlift form

 

Superset 1

In full body workouts, it’s not uncommon to see a superset. All “superset” means is that you will perform set 1 of exercise a,  then  immediately do set 1 of exercise b. After you’ve done a full set of each exercise, you will take your rest period. 

Exercise a) Band pull apart 3 × 10

This is a sneaky exercise designed to get way more than your arms engaged. To begin grab a light to medium band. Stand up tall with your feet planted, knees soft. Grab hold of the ends of the band with each hand and raise your arms so you’re wrists are in line with your chest. Now, make sure your shoulders are down and your ribcage is closed. Bracing your core so as not to hyperextend the spine, pull your hands outward in opposite directions, stretching the band. SLOWLY bring your hands back to center. Repeat for 10 reps, then immediately go into “exercise b.” 

Exercise b) Dumbbell Reverse Lunge 3 x 12 each leg

To set up, grab a pair of dumbbells and begin by standing with your feet hip width apart. The most important cue for this exercise is to remember that your feet are on railroad tracks, NOT a balance beam.

So, to lunge you will step backward into a lunge position (both knees at 90 degrees) keeping your foot on it’s track–do not cross your legs behind you like a fourth position! Then, slightly hinge your hips back and drive through your front heel to push back up to standing, feet together. Repeat for 12 reps on each leg! 

**Now, you will rest for 2-3min before starting over on “set a  of band pull apart.” **

 

Superset 2

You are halfway through today’s full body workout!! Keep going strong through this superset and you’ll find yourself rounding the finish line!

Exercise a) Dumbbell Neutral-Grip Floor Chest Press 3 x 12

To se this up, you will lay on the ground with your knees bent, feet on the floor. Grab one dumbbell in each hand. As you grip the weights, rotate your wrists so your palms are facing each other. Next, brace your core and exhale as you press the weight straight up toward the ceiling. Slowly lower back to the starting position. Repeat for 12 reps and immediately move on to “exercise b.”

Exercise b) Hip Thrust 3x 15

You can do this exercise with or without a weight depending on your strength. But first you will need to find an open bench or box.

Sit along the side of the bench, with your back resting against it. Lift yourself up so your back is supported by the bench, the base of your sports bra should be on the edge of the bench. To ensure you’ve set yourself up for success, gently lift your hips up; your body should form a table top position with knees at 90 degrees. 

Once you’re in a table top position slowly lower your hips, using the bench as fulcrum; your body remaining straight like a board. Then, squeezing your glutes, push your hips straight up to the ceiling, again keeping your spine straight and braced throughout the rep. Repeat this for 15 reps. 

Tip: For extra hamstring engagement, shoot energy through your heels into the center of the earth. 

**Rest for 2-3min before starting over on “Dumbbell Neutral-Grip Floor Chest Press.” **

 

Final Exercise

You’ve made it to the final exercise of your full body workout! Finish strong, you’ve got this!

Bent Over Rear Delt Raise 2 x 15

This arm finisher is definitely going to surprise you. Start by grabbing a pair of light dumbbells. Hold on in each hand elbows at 90 degrees, arms close to your body. Then, bracing your core, hinge your hips backward, keeping your knees in line with your heels. Once you’re in this bent over position, press your fists back, toward the ceiling until your arms are straight along your sides. Slowly return them to their 90 degree position. Repeat for 15 reps, that’s set 1!

**Rest between sets for 1-2min**

And just like that you’ve completed a full body workout without having to do any of the planning!

 

Did you like this workout? Check out the Dancer’s Who Lift Blog every Wednesday for more plug and play workouts!

should I be sore after every workout

Should I Be Sore After Every Workout?: The Surprising Truth Most Dancers Don’t Know

Let me take you back to my high school days. I was walking up the main staircase and it was TORTURE. My whole body was wrecked by a new, extra slow,  adagio my dance teacher had put us through the night before. 

 

Did I suffer quietly? Absolutely not. I bragged to my boyfriend, my best friend, later on at track practice. I bragged to anyone who was around about how sore I was from dance. 

 

Because, obviously, if I was sore it meant that my workout was really excellent and challenging. Right? In fact, the football team never complained about being sore, so obviously dance was even harder. 

 

I was an elitist about being sore. Where I grew up dancing, being sore was a badge of honor; an indicator that you were working your hardest. The harder you worked, the more sore you’ll be- simple. 

 

 

 

Now imagine my surprise when, as an adult and professional dancer I started to learn that soreness might not actually indicate hypertrophy (muscle growth). And on top of that, you can work incredibly hard and not be sore. 

 

I couldn’t believe it. So I took to google:

 

“Should I be sore after every workout?” 

The results were surprising. 

 

According to the National Library of Medicine, muscle soreness does not necessarily equal muscle growth. 

 

DOMS (Delayed Onset Muscle Soreness) occures when muscles are damaged or inflamed. This can happen any time you do a new activity; whether that’s changing up your workout or taking a new style of dance class. That doesn’t necessarily mean you are building those muscles, just that they haven’t been used in that way for awhile or ever. 

 

Now you may be asking, what about weightlifting and cross training. Should I be sore every every workout? 

The short answer is no. 

 

When you’re weightlifting, for example, you are training your body over time to handle a ceratin level of load. Once that becomes easy and you move up in weight, that likely won’t yield a large amount of soreness. 

 

Bottom line? If you are increasing weights appropriately as you train, DOMS shouldn’t hold you back too much. 

 

The odds of experiencing intense levels of DOMS decreases even further if you fuel yourself. If you are consuming an adequate level of protein for your activity level, studies show that increasing your carbohydrate intake can help prevent DOMS when leveling up your workouts. 

 

That’s right. Carbohydrates will actually help your body recover faster between workouts. 

 

So, to the question, should I be sore after every workout?

Not if you are fueling yourself well and increasing your workout intensity appropriately. 

 

In fact, despite all of us wanting to be sore after we work out, DOMS (as many of us have experienced first hand) can affect your athletic performance negatively. 

 

Decreased range of motion and decreased shock attenuation (how we land our jumps and absorb shock) occur when experiencing DOMS. As well as alterations in muscle sequencing and recruitment- which leads to excess stress being placed on other muscle ligaments and tendons. 

 

And yes, you guessed it, that’s when muscle fatigue can lead to potential injury or strain. 

 

Should you experience DOMS in an intense way, you should reduce the level of intensity of your workouts for 1-2 days. 

 

However, you should DEFINITELY continue to work out as working out is the best way to alleviate the pain experienced by DOMS.  

 

Additionally, should you experience DOMS it’s important to know that, according to studies, stretching does not make a uge impact on soreness. 

 

Instead you should focus on recovery techniques. 

 

Luckily Dancers Who Lift has an entire blog dedicated to promoting faster recovery. You can give it a read, right here. 

 

That way, next time you find yourself asking, “should I be sore after every workout?” You can go through your recovery checklist. 

 

Odds are, if you are fueling yourself and using these methods of recovery, you won’t be sore after every workout. 

What’s better, the faster you recover the more progress you can make!

 

So quit measuring the success of your workout by whether or not you’re sore. 

 

Instead measure the success of your workout by whether or not you showed up, how well fueled you were, your energy level, and whether or not you were challenging yourself. 

 

Those are much better tools of evaluation and are sure to help you and your coach make a game plan for achieving your goals!

 

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