Move Beautifully: Intermediate Dance Skills and Barre Technique - Page 7

Jessica Hedrick

Contributor - Creative Movement & Beginner Workouts

San Francisco, California, United States

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 the creative movement workout series helps you build a foundation for intermediate dance technique and functional fitness skills. It is an intermediate barre workout that fuses ballet, dance movement, bodyweight exercise, and yoga into one fun and inspiring class.

 

Creative Movement will run two days per week. Feel free to pick any two days that work for your schedule. Have fun with the workout and find your artist in your athletic journey.

 

 

Week 7, Day 1

Warm Up: 
Tadasana
March & Twist 3 min

 

Upper Body:

NY City Ballet Push Ups 20x

 

Stretch:

Dolphin Pose 30 secs

Lower Body:
Suhaila Squat Arms on Knees 1 min
Wide V 1 Inch Lifts, Alternating Releve, Arms in 2nd 1 min
Repeat 2x

Stretch:
Neutral Stretch at the Barre R Foot Flex - Point - Flex Back Flat 30 secs
Neutral Stretch at the Barre R Foot Flex - Point - Flex Back Flat 30 secs

Glute Work:
Glute Bridge Feet Flat 15x
Glute Bridge 2Up 2 Down 15x
Glute Bridge, R Leg Vertical, Turned Out 10x

 

Glute Bridge Feet Flat 15x
Glute Bridge 2Up 2 Down 15x
Glute Bridge, L Leg Vertical, Turned Out 10x

Stretch:
Figure 4 at the Barre, R Leg 30 secs
Figure 4 at the Barre, L Leg 30 secs

 

Core:

Bicycle 50x
Vertical Pelvic Lift 50x

Back Work:
Cobra 20 secs
Super man 5-10 secs
Repeat 3x

Stretch:
Childs Pose 30secs
Downward Dog 30 secs
Dragon R Leg 30 secs
Downward Dog 30 secs
Dragon L Leg 30 secs
Frog Squat 30 secs

 

Week 7, Day 2

Warm Up: 

Tadasana
March 3 min

 

Upper Body:

Strict Push Ups 25x
Diamond Pushups 25x

Stretch: 
Shoelace R arm 30 secs
Shoelace L arm 30 secs

Lower Body:
Parallel at the Barre 1 Inch Lifts, 2 Up 2 Down 25x
Parallel at the Barre 1 Inch Lifts, 4 Up 4 Down 25x
Parallel at the Barre 1 Inch Lifts, Alternating Releve 25x

Chair Pose at the Barre 1 Inch Lifts, 2 Up 2 Down 25x
Chair Pose at the Barre 1 Inch Lifts in Releve 25x

Stretch:
Forward Bend 20 secs
Calf Stretch at the Barre R Leg 20secs
Forward Bend 20 secs
Calf Stretch at the Barre L Leg 20secs

Glute Work:
Ski Slope at the Barre 1 Inch Lifts, 2 Up 2 Down R Leg 20x
Ski Slope at The Barre CCW Circles 20x
Ski Slope at The Barre, Hydrant 20x
Ski Slope at the Barre 1 Inch Lifts, 2 Up 2 Down R Leg 20x
Ski Slope at The Barre CCW Circles 20x
Ski Slope at The Barre, Hydrant 20x

Stretch:
Side Stretch at the Barre R Foot Flex - Point - Flex Back Flat 30 secs
Side Stretch at the Barre R Foot Flex - Point - Flex Back Flat 30 secs

Core:
Elbow Side Plank 1 Inch Lifts, L Arm 15x
Elbow Side Plank 1 Inch Lifts, L Arm 15x
Elbow Plank Twist 15x
Repeat 2x

Back Work:
Upward Dog 30secs
Snake R Side 30 secs
Snake L Side 30 secs

Stretch:
Downward Dog 30 sec
Triangle R Side 30 secs
Downward Dog 30 sec
Triangle L Side 30 secs

 

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

 

 

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