Challenge Yourself With Dance, Bodyweight Skills, and Kettlebells

Jessica Hedrick

Contributor - Creative Movement & Beginner Workouts

Yoga, Dance

The Creative Movement workout is a compilation of dance movement, bellydance, barre, pilates, kettlebells, and yoga. This workout will move through various types of programming for levels beginner to advanced. The goal of the workout is to gain a technical foundation of dance movement, increase fluidity and flexibility, increase overall body strength, and explore your body through various mediums.

 

This cycle of this workout series is a beginner dance core workout that fuses yoga, bellydance, and bodyweight exercise into one fun and inspiring class. There are two workouts per week to be done on any two non-consecutive days.

 

Week 1, Day 1

Downward Dog

Upward Dog
Table Top
Cat Cow

 

Undulations U-D ht db Upper Back during all reps
Downward Dog
Upward Dog
Table TOP
Cat Cow
Repeat 3x

 

Childs Pose
Upward Dog
Downward Dog
Table TOP
Cat Cow

 

Undulations U-D ht db Upper Back during all reps
Childs Pose
Upward Dog
Downward Dog
Table TOP
Cat Cow
Repeat 3x

 

Week 1, Day 2

Bear Crawl Front to Back
Table Top
Table Top R Arm & L Leg Extension with Knee to Elbow
Cat Cow
Table Top L Arm & R Leg Extension with Knee to Elbow
Crab Crawl Right to Left Side
Repeat 3x

 

Downward Dog
Downward Dog R Leg Vertical
Downward Dog R Leg Hip Opening
Flip Dog with Low First to 5th Flowing R Arm (4-6x)
Downward Dog
Downward Dog L Leg Vertical
Downward Dog L Leg Hip Opening
Flip Dog with Low First to 5th Flowing L Arm (4-6x)
Repeat 3x

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 2, Day 1

Elbow Plank

R Side Elbow Plank 1 inch Lifts
Elbow Plank hold
L Side Elbow Plank 1 inch Lifts 10x
Repeat 3x

 

Undulations D-U ht db Lower Ab during all reps
Extended Arm Plank
1/2 Heros Pose
1/2 R Side Camel
Extended Arm Plank
1/2 Heros Pose
1/2 L Side Camel
Repeat 3x

 

Undulations D-U ht db Lower Ab during all reps
Elbow Plank
R Side Elbow Plank 1 inch Lifts
Elbow Plank hold
L Side Elbow Plank 1 inch Lifts 10x
Repeat 3x

 

Week 2, Day 2

Downward Dog
Downward Dog R Leg Vertical
Downward Dog R Leg Hip Opening
Crescent Lunge Arms in 5th
Triangle Arms Horizontal
Crescent Lunge Arms Windmill Front to Back
Downward Dog
Downward Dog R Leg Vertical
Downward Dog R Leg Hip Opening
Crescent Lunge Arms in 5th
Triangle Arms Horizontal
Crescent Lunge Arms Windmill Front to Back
Repeat 3x

 

Horse Stance
Horse Stance Arm CCW Circles
Horse Stance Arm CW Circles
Horse Stance R Side Stretch
Horse Stance L Side Stretch
Repeat 3x

 

Undulations U-D db Upper Ab ht
Laying Back Flat
Undulations D-U db Lower Ab ht
Laying Back Flat

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 3, Day 1

Crunches 25x

Reverse Crunches 25x

 

Lying Leg Raises - Vertical to Horizontal 25x
Lying Leg Raises - R & L Oblique Diagional Vertical to Horizontal 25x

 

Table Top
Cat Cow
Downward Dog
Downward Dog R Leg Vertical
Downward Dog R Leg Hip Opening
Flip Dog with Low First to 5th Flowing R Arm (4-6x)
Downward Dog
Downward Dog L Leg Vertical
Downward Dog L Leg Hip Opening
Flip Dog with Low First to 5th Flowing L Arm (4-6x)
Repeat 3x

 

Week 3, Day 2

Standing Side Bends - R & L
Tadasana to Forward Fold
Hands Walk out to Plank and Walk Back to Forward Fold
25x

 

Elbow Plank R Side
Elbow Plank
Elbow Plank R Side
Extended Arm Plank R Side
Extended Arm Plank
Extended Arm Plank R Side
Extended Arm Plank - Shoulder Taps 10x
Extended Arm Plank - Toe Taps 10x
Repeat 3x

 

Childs Pose
Upward Dog
Downward Dog
Table Top
Cat Cow
Childs Pose

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 4, Day 1

Turkish Get Up 15 -25x

 

Bear Crawl Front to Back
Table Top
Table Top R Arm & L Leg Extension with Knee to Elbow
Cat Cow
Table Top L Arm & R Leg Extension with Knee to Elbow
Crab Crawl Right to Left Side
Repeat 3x

 

Kettlebell Russian Twist 10x
Kettlebell Pull Overs 10x
Repeat 2x

 

Downward Dog
Downward Dog R Leg Vertical

Downward Dog L Leg Hip Opening
Triangle Arms Horizontal
Downward Dog
Downward Dog L Leg Vertical
Downward Dog L Leg Hip Opening
Triangle Arms Horizontal
Downward Dog
Child's Pose

 

Week 4, Day 2

Horse Stance
Horse Stance Arm CCW Circles
Horse Stance Arm CW Circles
Horse Stance R Side Stretch
Horse Stance L Side Stretch
Repeat 3x

 

Undulations U-D db Upper Ab ht
Laying Back Flat
Undulations D-U db Lower Ab ht
Laying Back Flat

 

Undulations U-D ht db Upper Back during all reps
Downward Dog
Upward Dog
Table Top
Cat Cow
Repeat 3x

 

Undulations U-D ht db Upper Back during all reps
Childs Pose
Upward Dog
Downward Dog
Table Top
Cat Cow
Repeat 3x

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 5, Day 1

Downward dog
Upward dog
Table top
Cat cow

 

Undulations U-D ht db upper back during all reps
Downward dog
Upward dog
Table top
Cat cow
Repeat 3x

 

Childs pose
Upward dog
Downward dog
Table top
Cat cow

 

Undulations U-D ht db upper back during all reps
Childs pose
Upward dog
Downward dog
Table top
Cat cow
Repeat 3x

 

Week 5, Day 2

Bear crawl front to back
Table top
Table top R arm & L leg extension with knee to elbow
Cat cow
Table top L arm & R leg extension with knee to elbow
Crab crawl right to left side
Repeat 3x

 

Downward dog
Downward dog R leg vertical
Downward dog R leg hip opening
Flip dog with low first to 5th flowing R arm (4-6x)
Downward dog
Downward dog L leg vertical
Downward dog L leg hip opening
Flip dog with low first to 5th flowing L arm (4-6x)
Repeat 3x

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 6, Day 1

Elbow plank

R Side elbow plank 1 inch lifts
Elbow plank hold
L Side elbow plank 1 inch lifts 10x
Repeat 3x

 

Undulations D-U ht db lower abs during all reps
Extended arm plank
1/2 hero's pose
1/2 R side camel
Extended arm plank
1/2 hero's pose
1/2 L side camel
Repeat 3x

 

Undulations D-U ht db lower abs during all reps
Elbow plank
R Side elbow plank 1 inch lifts
Elbow plank hold
L Side elbow plank 1 inch lifts 10x
Repeat 3x

 

Week 6, Day 2

Downward dog
Downward dog R leg vertical
Downward dog R leg hip opening
Crescent lunge arms in 5th
Triangle arms horizontal
Crescent lunge arms in windmill front to back
Downward dog
Downward dog R leg vertical
Downward dog R leg hip opening
Crescent lunge arms in 5th
Triangle arms horizontal
Crescent lunge arms in windmill front to back
Repeat 3x

 

Horse stance
Horse stance arms CCW circles
Horse stance arms CW circles
Horse stance R side stretch
Horse stance L side stretch
Repeat 3x

 

Undulations U-D db upper abs ht
Laying back flat
Undulations D-U db lower abs ht
Laying back flat

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 7,Day 1

Crunches 25x

Reverse Crunches 25x

 

Lying Leg Raises - Vertical to Horizontal 25x
Lying Leg Raises - R & L Oblique Diagional Vertical to Horizontal 25x

 

Table Top
Cat Cow
Downward Dog
Downward Dog R Leg Vertical
Downward Dog R Leg Hip Opening
Flip Dog with Low First to 5th Flowing R Arm (4-6x)
Downward Dog
Downward Dog L Leg Vertical
Downward Dog L Leg Hip Opening
Flip Dog with Low First to 5th Flowing L Arm (4-6x)
Repeat 3x

 

Week 7, Day 2

Standing Side Bends - R & L

Tadasana to Forward Fold
Hands Walk out to Plank and Walk Back to Forward Fold
25x

 

Elbow Plank R Side
Elbow Plank
Elbow Plank R Side
Extended Arm Plank R Side
Extended Arm Plank
Extended Arm Plank R Side
Extended Arm Plank - Shoulder Taps 10x
Extended Arm Plank - Toe Taps 10x
Repeat 3x

 

Childs Pose
Upward Dog
Downward Dog
Table Top
Cat Cow
Child's Pose

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 8, Day 1

Turkish Get Up 15 -25x

 

Bear Crawl Front to Back
Table Top
Table Top R Arm & L Leg Extension with Knee to Elbow
Cat Cow
Table Top L Arm & R Leg Extension with Knee to Elbow
Crab Crawl Right to Left Side
Repeat 3x

 

Kettlebell Russian Twist 10x
Kettlebell Pull Overs 10x
Repeat 2x

 

Downward Dog
Downward Dog R Leg Vertical

Downward Dog L Leg Hip Opening
Triangle Arms Horizontal
Downward Dog
Downward Dog L Leg Vertical
Downward Dog L Leg Hip Opening
Triangle Arms Horizontal
Downward Dog
Child's Pose

 

Week 8, Day 2

Horse Stance

Horse Stance Arm CCW Circles
Horse Stance Arm CW Circles
Horse Stance R Side Stretch
Horse Stance L Side Stretch
Repeat 3x

 

Undulations U-D db Upper Ab ht
Laying Back Flat
Undulations D-U db Lower Ab ht
Laying Back Flat

 

Undulations U-D ht db Upper Back during all reps
Downward Dog
Upward Dog
Table Top
Cat Cow
Repeat 3x

 

Undulations U-D ht db Upper Back during all reps
Childs Pose
Upward Dog
Downward Dog
Table Top
Cat Cow
Repeat 3x

 

Click on the number below that corresponds to the week of training you're in.

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