The Ex-Dancer Workout Plan

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So I don’t know about all you other ex-dancers out there, but I would rather die than run a mile.

Plus, I hate using the phrase, “Well, I used to be able to do split leaps/ attitude turns/ kick myself in the face, but now I’m out of practice.” Ugh. Pathetic. Time to get back in to dancer shape.

Plus, there’s nothing more satisfying than being able to randomly bust out a double/ triple/ fouette when dancing around the kitchen, waiting for the microwave timer to beep.

Anyways, as you can see, my work is creeping into my play time (which is not necessarily a bad thing), the result being this Ex-Dancer Workout Plan aka. what I’m working on this month.

Originally I had tried to do technique things like leaps & turns & jumps & balance after each workout. But then I quickly realized there was no way I could improve on, say, pirouettes, after already kicking my own ass in the weight room.  So I placed dance technique before each workout.

Also, “AMAP”= As Many As Possible, and “Exercise- Sets x Reps”, and “jumps” =/= “leaps”.

Time to dig out those leg warmers. I fucking love leg warmers.

Monday

dancemonday

Warm Up:

  • 5 minute bike
  • Stretch

Technique:

  • Balance & jumps

Work0ut:

  • Push ups- AMAP
  • Calf raises – 3×20
  • Good mornings- 3×10
  • Pull ups- 3×6
  • Dips-3×6
  • Burpees- 3×10
  • Deadlifts- 3×10, max weight
  • Squats- 3×12, max weight
  • Decline sit ups- AMAP

Tuesday

dancetuesday

Warm Up:

  • 5 minutes stairs
  • Stretch

Technique:

  • Kicks

Work0ut:

  • Bicep curl lunges- 3×12, max weight
  • Calf raises- 3×20
  • Hundreds
  • Push ups- 3×10
  • Air squat- AMAP
  • Rolling planks- 2×1 minute (C+R+C+L)
  • Pulls ups- 3×6
  • Dips 3×6
  • Bicycle crunches- 3×15

Wednesday

(rest day)

dancewednesday

Warm Up:

  • Stretch

Technique:

  • Leaps & turns

Work0ut:

  • Push ups- 3×10
  • Wall sit- 1 minute
  • Calf raise- 3×10
  • Rolling planks- 1 minute (C+R+C+L)

Thursday

SONY DSC

Warm Up:

  • 5 minute bike
  • Stretch

Technique:

  • Leaps & turns

Work0ut:

  • Shoulder press- 3×12, max weight
  • Squats- 3×12, max weight
  • Deadlift- 3×12, max weight
  • Burpees- 3×10
  • Pull ups- 3×6
  • Dips- 3×6
  • Calf raises- 3×20
  • Good mornings- 3×10
  • Decline sit ups- 2×10

Friday

dancefriday

Warm Up:

  • 5 minute row
  • Stretch

Technique:

  • Kicks

Work0ut:

  • Push ups- 3×10
  • Wall sit- 2×1 minute
  • Hundreds
  • Pull ups-3×6
  • Dips- 3×6
  • Lunges- 3×12, max weight
  • Decline sit ups- AMAP

Saturday

dancesaturday

Warm Up:

  • 5 minute stairs
  • Stretch

Technique:

  • Balance & jumps

Work0ut:

  • Shoulder press- 3×10, max weight
  • Burpees- 3×10
  • Leg raises- 3×15
  • Bicep curl lunges- 3×12, max weight
  • Calf raises- 3×20
  • Rolling planks- 2×1 minute (C+R+C+L)
  • Push ups- AMAP

Sunday

(Rest day)

dancesunday

Warm Up:

  • Stretch

Technique:

  • Turns & flexibility

Work0ut:

  • Squat hold + arm circles- 2×1 minute
  • Calf raises- 3×15
  • Hundreds

END.

 

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