Workouts for Dancers

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dance conditioning workout plan
by: Monica

Hi Sarah

Thanks for posting your question. As a dancer you primarily need endurance, core strength, and flexibility. Prioritizing those 3 things will help you stay fit for dance as well as boost fatloss and help you get a lean toned body.

Here's a workout schedule that will address all the issues you mentioned:

Day 1 and 4 - 8 min. warmup on any cardio machine followed by the full body exercises challenge or the full body interval workout (also on that page) plus 4-8 minutes of tabata intervals on any cardio machine (tabata is 20 sec. at warp speed followed by 10 sec. at recovery speed and just keep repeating for 4-8 min.) then stretch for 15-30 min.

Day 2 and 5 - 8 min. hip mobility warmup followed by the best butt workout and 15-30 min. stretching.

Day 3 and 6 - 8 min. warmup followed by fatloss core strength workout and 15-30 min. easy cardio.

Day 7 - 60 min. active recovery (yoga, walking, biking, or anything that is active but feels easy)

Your gym should have most of the equipment for these workouts but if they don't you can modify any of the exercises and use what is available there or you can train at home if you have any of this equipment.

Cables, freemotion tower, and dumbbells can sub for any resistance band or theraband exercises.

A pullup machine can sub for suspension trainer exercises and dumbbells can sub for any weighted ball exercise. Most gyms have stability balls.

I would not recommend using any machines other than cables and pullup machine to get fit for dance. They train the body in isolation, build bulky stiff muscles and weaken your core. Stick to bodyweight exercises, free weights and cables. If you need a great book try Dance Conditioning by Eric Franklin (great stuff in there). Hope all this helps and good luck at your new school.

BTW I saw Pilobolus last weekend and the first thing that came to mind was how amazing their bodies performed/looked and how most of those performers have likely never set foot in a gym.

Workouts for Dancers

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Workouts for Dancers

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