Hello guys,
So as dancers we all know that we have to stay in tip top shape {mines a potato😂😂} and stay strong and fit. At my studio they offer 2x conditioning classes to seniors a week, I know that most studios don't do these classes they do like stretch class instead. So for those who don't have conditioning classes or who want to work out ect. This is the chapter for you!😀
Thankyou to Dance_Wavey101 for suggesting this chapter!!😃
Well let's get started:
WARMUP- 1 minute wall run
-30 star jumps
-butt flicks, soldiers, jump hops,high knees
{repeat the warmup 2x}
WORKOUT-
•ARMS•
10x push-ups (also make your presentation/collar bone show more easy)
10x diamond push-ups
10x push up and rotations
10x burpees
shadow boxing
10x triceps dips
30 second plank
{repeat 2x}
•CORE/ABS•
10x sit-ups
10x crunches
20x leg raises. [<-painful]
10x steam engines
10x in and out abs
Six inch and hold for 30 seconds
30 second plank
20x scissor kicks
{repeat 2x}
•LOWER BODY•
30 seconds of mountain climbers
30 seconds of calf raises
10x frog jumps
10x single leg squats [on each leg]
1 minute wall sit
30 jump squats
30 squats
30 lunges [on each leg]
{repeat 2x}
Then we do ankle workouts aswell as calves which is in another chapter that I have written before. We don't do the full workout in one lesson that I mentioned above we just do the warmup and then we focus on one area do that workout twice and then the ankle and calves.
In the holidays I like to use the apps in the attachment thing up the top to help me get motivated and just workout apps
PUMP UP- share pictures of how you are going and help with motivation
SWORKIT- choose which area you want to workout and choose how long you want to workout for eg. 5 mins. You can also do cardio, yoga and stretching👍🏻👍🏻
PUMP UP 2- same as sworkit except sworkit is better!😀
Thankyou for reading this chapter remember to comment any request or questions and to vote also!!😀👍🏻
Xx mikayla💘
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QOTC: Do you guys want a chapter on question and answers ect kinda like an advice colum??
AOTC: I don't know about you guys but I would like to write a chapter about this😆, sad thing is I don't have any questions.😞
