Dancers have awesome bodies and are in great shape, but for many dancers, the glory days of fouettés and switch leaps are (sadly) in the past. So what are some good exercises for ex-dancers who want to keep their ballet body, but would rather die than run a mile? I am proud to present to you my Ex-Dancer Workout Routine.
This weekly workout plan uses bodyweight exercises that most experienced dancers are already familiar with, and targets the muscle groups that you care about: Calf raises for your relevé, squat jumps for your pliés & leaps, planks for your balance, and the like. Even if you’re not dancing as much as you used to, you can still maintain that toned dancer body with these exercises.
Exercises for Dancers: The Ex-Dancer Workout Routine
|Mon.|| 1. Push ups: 3 x 10
2. Triceps push ups: 3 x 15
3. Squat jumps: AMRAP
4. Calf raises: 3 x 10 on each foot
|Tues.|| 1. Bicycle crunches: 2 x 25
2. Lunges: 3 x 10
3. Triceps push ups: AMRAP
4. Pike jumps: 2 x 10
|Wed.|| 1. Planks: 1 min. center + left + right x AMRAP
2. Russian twist: 3 x 10
3. Calf raises: 3 x 10 on each foot
4. Burpees: 2 x 10
5. Wall sit: 2 x 1 min.
| Your choice of cardio:
|Fri.|| 1. Planks: 1 min. center + left + right x AMRAP
2. Calf raises: 3 x 10 on each foot
3. Squat jumps: 3 x 10
4. Push ups: AMRAP
|Sat.||Floor barre|| Jump rope:
- Sets x Reps. For example: “3 x 10” = 3 sets of 10 reps.
- AMRAP = As Many Reps As Possible