Dancers Workout

Demonstrated by: Tracy Brignola, Title Boxing Club, Malvern PA


Single Leg Stiff Leg Dead Lift w/ rows

  • Stand, holding a dumbbell in your right-hand w/ arm extended down by your side
  • Hinge forward on you left leg until you feel a stretch in the left hamstring, keeping left knee soft, right leg extended, back flat, hips square to floor & abdominals tight
  • Perform a row by pulling dumbbell up using back muscles keeping elbow close to the body & pointed toward the ceiling
  • Extend arm down, exhale & slowly extend up from the left hip to return to starting position
  • Repeat on opposite side

High Bridge w/ Knee Pulls

  • Lie on back w/ heels on an exercise bench feet hips distance apart, knees and hips bent to 90 degrees
  • Contract abdominals and lift hips off the mat so knees, hips & shoulders are in a straight line, squeeze glutes and hold for a second, lift right heel up, keeping right knee in line w/ right hip pull knee in toward your shoulder as far as possible, return leg to starting position and repeat on other side.
  • Lower hips back down to the floor to complete 1 rep.

Reverse Lunges w/ rotation

  • Stand in a neutral position, hold a medicine ball or light weight against your chest
  • Step the left leg back into a lunge position, bend both knees to lower body down as far as possible while rotating upper body toward the left
  • Quickly extend both knees, step left foot back & rotate torso back to center to return to starting position
  • Repeat on opposite side

Side step ups w/ front lunge

  • Begin standing in a neutral position to the left of a step
  • Step left foot up on step and bring right knee up toward your chest
  • Step down with right foot, step down and forward with your left foot to a lunge position
  • Exhale, extend both knees to return to starting position
  • Switch sides and repeat same number of reps

Medicine Ball Squat with Reverse Chops

  • Hold a light weight medicine ball and stand with feet shoulder distance apart, knees soft, abdominals tight and chest lifted
  • Squat ¼ way down keeping knees over ankles, chest lifted and back straight, rotate torso to bring medicine ball next to right knee
  • Contract abdominals exhale and extend knees to stand straight up while simultaneously twisting torso and raising ball up and across body until arms are extended over left shoulder
  • Reverse move to return to squat position to complete 1 rep
  • Switch sides and complete the same number of reps


WARNING: You must consult your physician before you begin this or any other exercise program

Be Fit. Be Healthy. Be Happy.