Leg day, Leg day workout, personal training

Leg Day: Perform At Your Own Risk

Leg day workouts can be brutal and this one is no exception. Coach Amber couldn’t walk right for four days after tackling today’s 60-minute leg day workout. 

So, think you’re up for this challenge?

Let’s find out. 

⚠️ Leg Day: Perform At Your Own Risk ⚠️

Elliptical 15min @ 60% max effort 

To kick off today’s workout you’re going to warm up on the elliptical for 15 minutes while working at 60% effort. Try and keep your pace/effort steady. But don’t be a hero, it’s 60% for a reason.  However, because it’s a lower intensity, be strict about your form here- keep your heels on the pedals. This will ensure your glutes and hamstrings are the driving force in your stride- and after all, it is leg day. 

Goblet squat 5×10 with 25#

Alright, kicking off leg day are goblet squats. To perform this goblet squat stand with your feet hip width apart holding a #25 dumbbell vertically in your hands. Hold the weight close to your chest, brace your core, and begin the squat by pushing your hips backwards as if you were sitting in a chair. Go down as low as you can while keeping your chest lifted. Then, drive through the heels to press up.

Need some tips for squat form? Check this form post out!

**Repeat for 10 reps, five sets. During your rest periods (2-3 minutes) perform bodyweight calf-raises.**

Seated leg extension 3×12  with 30#

Leg day keeps on moving with seated leg extensions. For this exercise you will need to use the leg extension machine in your gym. Set the weight to #30. Then engage your core so your back doesn’t arch when extending your legs. Use your power to extend your legs and slowly lower the weight back down. 

**Repeat for 12 reps, 3 set. During your rest periods (2-3 minutes) perform bodyweight calf-raises.**

Walking lunges 100/leg* with Bodyweight 

This is maybe the cruelest finisher for leg day I’ve ever seen. Keep your chest up, don’t let your back knee hit the floor at your depth, and finish this leg day workout out with 100 walking lunges per side (yes, that’s a total of 200 walking lunges). No, I am not joking. Remember as your start to fatigue to engage your core, and drive through your front heel to stand. 

You’ve got this!

Once you’ve finished I highly recommend a walk as a cool down. This will help you move some of the lactic acid how of those poor noodle legs. 

So, did you survive? Do you want more killer workouts? Follow along every Wednesday for a free workout! And if that doesn’t get you sweating enough, check out Body Mechanics our program designed to provide workouts, nutritional guidance, and fitness education all designed to help you reach your specific goals. 

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Time Crunch: A Quick Ab Workout for Dancers

 

Here’s the thing. Sometimes we really don’t have time to do a full workout. But what we might have time for is a quick 16-minute ab workout. 

Other times, you might want to get your abs in gear before an audition or backstage before curtain. 

Either way, this ab workout is sure to get your core feeling solid and engage your full body so you’re ready for anything! 

Let’s get started. 

First things first, set a timer for 20 seconds of work and 10 seconds of rest. Any interval timer app will work well for this!

For this workout you’ll be performing as many reps as you can of each exercise for intervals of 20 seconds. 

-Push-up to Shoulder Tap 

For the first 20 seconds, get into a plank position. Then, without wiggling your hips, lift one hand off the floor and tap the opposite shoulder with it. Alternate arms and perform as many reps as possible during the 20-second window. 

Rest for ten seconds. 

-Kneeling Hinge

Next up in our ab workout is a kneeling hinge. Kneel on your shins, sitting up so your knees are at a right angle and your booty is over our knees. Before you begin, lengthen your spine and brace your core. Using your glutes to keep your body in a straight line, slowly hinge backwards from your knees. Only go as far as you can without compromising your spinal alignment. Finally, squeeze your glutes, engage your abs even further, and press your hips forward to return to kneeling. Don’t let your shoulders get ahead of your hips!

Perform as many reps as possible in 20 seconds. 

Rest for ten seconds.

-Side Plank with Crunch (alternate side each set)

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 as many reps as possible in 20 seconds. On the next round, switch sides. 

Rest for ten seconds.

-Split Squat Jumps (Alternating lunge as modification)

Okay, I know what you’re thinking, 

“Split squat jumps don’t belong in an ab workout!”

Well, my friend, that’s where you’re wrong. Split squat jumps, when done correctly, require you to maintain core engagement throughout the entire exercise. 

To perform a split squat jump, you’ll jump into a lunge position. The bottom of that lunge is prep for your next jump up. In this jump, switch legs and land in the opposite leg lunge. Be sure to lengthen your spine and brace your core to avoid arching in your lower back as you get tired. 

Repeat as many reps as possible in 20 seconds. Then rest for 10 seconds before starting over with shoulder taps. 

Repeat this entire cycle for  a total of 8 sets. 

And just like that, in 16 minutes, you should be feeling quite the burn! I hope this ab workout got your heart rate up and your body ready for whatever your day holds!

Tune into the Dancers Who Lift Blogfor weekly, free, workouts. Want something more personal? Check out our Embodied Artist Academy– a 100% personalized fitness and nutrition program designed to ensure you reach your goals. 

posterior chain workout, workouts for dancers

Side to Side: A Posterior Chain Workout

Dancers are notorious for having underdeveloped glutes and hamstrings. But studies have shown that a strong posterior chain can build power – hello explosive jumps and controlled landings! Additionally, cross-training with a posterior chain workout can reduce the risk of injury.

That’s why we made this week’s Workout Wednesday session target your posterior chain to get that power building! 

So, are you ready to blast those glutes and hammies with this posterior chain workout?

Great. Let’s gooooo!

Dumbbell Romanian Deadlift 3 x 10

The Romanian Deadlift, a variation on a proper dead lift,  specifically targets the hamstrings and glutes making it an exceptional place to start our posterior chain workout. 

The biggest difference between RDLs and traditional dead lifts is the starting position. Conventional deadlifts require you to pull the weight from the floor upward. This requires a deeper knee bend which recruits more of the quads. For the Romanian dead lift you’ll begin standing with the weight in hand. 

Once you’re set with your feet hip width apart and dumbbells in hand brace your core. Slowly hinging from your hip joint, knees soft, lower the weight toward the floor. Keep the weight close to your body (as if to skim the shins). Press through the bottoms of your feel and push your hips forward to return to standing. 

Repeat for ten reps. Complete three sets. 

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

Looking for a form check? Give this video a watch. 

 

Superset 1

The next four exercises in our posterior chain workout will be done in supersets. 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. 

Dumbbell Curtsy Lunge 3 x 8 each leg

For the dumbbell curtsey lunge grab a pair of medium weight dumbbells. Stand with feet hip width apart, cross one leg behind the other and lunge into a curtsy without dropping your chest. Keeping your chest upright and your core engaged, push through your front heel to return to standing. 

Repeat for eight reps on each side. 

**Immediately move on to neutral-grip pull-ups.**

Neutral-Grip Pull-Up 3 x AMRAP

Neutral-grip pull-ups are an excellent way to build upper body and core strength. Should you need to modify, feel free to use a band or pull-up machine so you can perform multiple reps with good form. 

Set yourself up so your arms are directly in front of you, like a boxer, and grab the bars so your palms are facing one another. Pull your abs back and up toward your spine, engage your lats and pull up. 

Perform as many reps as possible with good form. Then take your rest period. After your rest, return to curtsey lunges. 

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

 

Superset 2

Here we are, the final superset of our posterior chain workout! Grab a sip of water, and buckle up, we’re going to finish strong today!

Foot-Elevated Single-Leg Glute Bridge 3 x 20 each leg

To set this up, lay perpendicular to a box or bench on the floor. Place one of your feet on the bench and lift the other leg up so it’s at a 90-degree angle to your hip. 

Then, squeezing your glutes and bracing your core,  press into the foot on the bench and lift your hips up to the ceiling. Be sure not to arch your back! Then, slowly lower the hips back to the ground. 

Repeat for twenty reps on each side. 

**Immediately move into side planks**

Side Plank 3 x 30sec per side 

For the side plank, lay on your side, propped up with your elbow directly underneath your shoulder joint. Make sure your hips are stacked, then lift your hips up so you are balanced on the side of your foot and your elbow.  If this is too intense, you may perform this balancing on the side of your knees instead. To up the intensity, reach the arm up toward the ceiling. 

No matter what, make sure your hips and shoulders remain stacked. Hold for 30 seconds on each side. Repeat for three sets. 

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

PHEW! How you feeling? This posterior chain workout was sure to get your whole body involved. If you like this workout tune into the Dancers Who Lift Blog every Wednesday for a new workout designed with dancers in mind. 

Want something more consistent? Check out Body Mechanics. A full time personal training program complete with nutrition and fitness education to take your cross training from good to great. 

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!

 

 

 

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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.