Time: 20 minutes
Here’s an intermediate-level White Swan Barre Workout! To be completely honest, this workout has nothing to do with white (or black) swans, other than the fact that I love the movie, and the ballerinas in the film are super toned. And completing this workout allows you to challenge yourself in the future with my much more difficult Black Swan Barre Workout.
Cody’s White Swan Barre Workout:
Plié calf raises:
Begin in first position and plié. At the bottom of your plié, hold, and then raise your heels so that you are balancing on the balls of your feet while keeping your knees bent in plié. Raise and lower your heels 10 times, then straighten your legs and move on to do plié calf raises in second and fifth position (10 for each position) .
The opposite of plié calf raises, rélévé squats are when you begin in parallel first position (toes forward, not out), and rélévé onto your toes. From this position, keeping your heels off the ground, sink into a squat, as low as you can without losing balance, then straighten back up without letting your heels return to the floor. Do 3 sets of 15 rélévé squats.
Fifth position flutter kicks:
Lay on the ground and extend your legs upwards from the hips in fifth position. Beat your feet forward and back in tight half-circles so that your feet are switching front and back in fifth position. As you do this, slowly lower your legs to an inch away from the floor, and then back up. Do 2 sets of 20 leg raises, while continuously doing these fifth position flutter kicks.
Yes, dancers do push-ups too! Do 3 sets of 10 push ups.
Triceps push ups:
Create a “tabletop” shape with your feet flat on the ground, torso flat and belly-up, and arms supporting you with fingers pointed towards your feet. From this position, bend your arms until your elbows make a 90 degree angle, then straighten them to complete a triceps push up. Do 3 sets of 10 triceps push ups.