There’s a period between nationals and the Fall dance season when things slow down and our bodies receive a well deserved break. Or, perhaps you just ended your short Summer contract and things don’t pick up again until the upcoming audition season in a few months.
No matter what your situation is, it’s important to give yourself a break. However, it’s just as important to stay proactive and keep your body at peak physical shape so you aren’t putting your hard work from the past year to waste. Try this 7 day fitness routine to fill your weeks until you’re back at it in the studio!
On Mondays, start your week off with some cardio. A cardio workout is great for dancers to build stamina required to execute full length pieces. You can choose your favorite modality, whether that’s running, swimming or taking a bike ride. Aim for 20-30 minutes of continuous cardio activity.
*JJTip! New to timed cardio? Try breaking up the time with intervals. Run/bike/swim for 2-3 minutes + rest for one minute until you reach the full 20 min.
On Tuesdays, focus on your core. Choose 4 abdominal exercises and perform them in a circuit style workout. For example:
- Plank (hold for one minute)
- Reverse crunches (20 reps)
- Bicycle crunches (20 reps)
- Mountain climbers (20 reps / R and L is one)
Repeat the above circuit with these (or your own) exercises 3-5x!
Keep your technique in check. Just because dance class may not be in session doesn’t mean you can’t give yourself your OWN ballet barre. There are a variety of ballet class playlists on Spotify. Choose one, grab a friend and get your plié on.
On Thursday, incorporate a total body resistance training routine tailored to what a dancer needs. Choose some of the exercises below and aim for 15-20 reps each. It’s important to add dumb bells and other props if you want to really reap the benefits of a strength routine.
- Glute Bridges
- Clam shells
- Side Planks
- Bicep Curls
- Tricep Extension
- Hamstring Curls
- Deadlifts (double or single leg)
- Plyos (jump exercises)
Friday is a great day to revisit some cardio. Challenge yourself with new modalities you may have never tried before. This could include rowing, a spin class, high intensity interval training, jump roping and more! The possibilities are endless.
Your body needs some TLC after a week full of activity. By Saturday, show it some love with some yoga. You can either find a class at a local studio or search for some full length yoga practices on YouTube. If you’re a yogi at heart, feel free to even create your own flow.
Sunday = rest day. Take some time to wind down from your week of work outs. Rest days are important because they allow your body to repair itself. Definitely don’t undermine the power of rest! You need this to stay healthy and strong. It’s *okay* to take a break.
This fitness routine hits all the bases you need to keep your body in shape during some off time from the studio. As with any routine, it’s important to stay hydrated, stretch and implement a proper warm up and cool down to keep your body healthy. If you have any questions, feel free to shoot us a line. Now, go get your sweat on!