Jessica Hedrick, Author at Breaking Muscle

Find Your Inner Athlete: 12 Weeks of Beginner Workouts

Jessica Hedrick — Wed, 20 May 2015 22:05:51 +0000

Week 1: Day 1

Workout:

30-45 minute walk outside
25 Walking lunges
25 Air squats
Elbow plank: 20 seconds (sec) – Repeat 3 times
10 Push ups

Stretch:

Downward Dog (pictured below): 30sec
Pigeon Right Leg (pictured below): 30sec
Downward Dog: 30sec
Pigeon Left Leg: 30sec

Week 1: Day 2

Walk 5 mins
Jog 1-2 mins
Repeat 5x

Week 1: Day 1

Workout:

30-45 minute walk outside
25 Walking lunges
25 Air squats
Elbow plank: 20 seconds (sec) – Repeat 3 times
10 Push ups

Stretch:

Downward Dog (pictured below): 30sec
Pigeon Right Leg (pictured below): 30sec
Downward Dog: 30sec
Pigeon Left Leg: 30sec

Week 1: Day 2

Walk 5 mins
Jog 1-2 mins
Repeat 5x

25 Jumping Jacks
25 Suhaila Squats
6 Turkish Get Ups (unweighted), alternating right (R) and left (L) side
Extended Arm Plank Hold 20 secs 3x

Stretch:

Hands Clasp Over Head – Stretch right, left, front, and back
Hands Clasp Over Head – Circle clockwise and counterclockwise
Forward Fold (pictured below) 30 secs
Frog Squat (Malasana – pictured below) 30 secs
Forward Fold 30 secs
Straddle Stretch Forward (pictured below)30 secs
Straddle Stretch R Side (pictured below) 30 secs
Straddle Stretch L Side (pictured below) 30 secs
Straddle Stretch Forward 30 secs

Week 1: Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy and others you will choose to not attend again, but it is important to try new things when creating your personalized athletic lifestyle.

Have fun in this exploration. Find what makes you happy when exercising.

Find a Beginners Vinyasa Yoga class to attend. Look for Yoga Alliance Certified Teachers in your area.

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

Week 2: Day 1

Repeat this entire cycle three times:

March 3-5 mins
5 Rounds: 3x Kettlebell Deadlift (pictured below)
5 Rounds: 3x Kettlebell Swing (pictured below)
Elbow Side Plank Right (R) 10-20 secs
Elbow Plank 10-20 secs
Elbow Side Plank Left (L) 10-20 secs

Week 2: Day 2

Walk Outside: Fast Pace 10-20 mins (Repeat 1x)

100 yard jog/run at 40% of ability

Walk back to starting position with hands clasped over head

Repeat 3 times:

10 Air Squats
10 Jiu jitsu Sit Ups
10 Wide Arm Push Ups
3x Elbow Plank to Extended Arm Plank (Hold each level for 5-10 secs)

Stretch:

Runners Lunge R Leg 30 secs
Runners Lunge R Leg – Holding L Leg with R Hand 30 secs
Runners Lunge L Leg 30 secs
Runners Lunge L Leg – Holding R Leg with L Hand 30 Secs
Frog Squat (Malasana) (pictured below) – Hold 30 secs
Forward Fold (pictured below) 30 secs
Tadasana 30 secs

Week 2: Day 3

Find a Beginners Kettlebell Class with an RKC or Strong First instructor.

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

Week 3: Day 1

5 Kettlebell Swings
10 Ab Bicycles

10 Kettlebell Swings
15 Ab Bicycles

15 Kettlebell Swings
20 Ab Bicycles

10 Kettlebell Swings
15 Ab Bicycles

5 Kettlebell Swings
10 Ab Bicycles

Stretch:

Upward Dog (pictured below) 30 secs
Snake “Paulie Zink” R Leg
Upward Dog 30 secs
Snake “Paulie Zink” L Leg
Downward Dog (pictured below) 30 secs
Forward Fold (pictured below) 30 secs
Tadasana 30 secs

Week 3: Day 2

30-45 minute Walk Outside.

25 Walking Lunges
10 Wide Arm Push Ups
10 NY City Ballet Push Ups
10 Staggered Arm Push Ups
10-20 Turkish Get Ups (Unweighted)
3x Extended Arm Plank Hold to Downward Dog:10-20 secs each position

Stretch:

Dolphin 30 secs
Childs Pose 30 secs
Extended Puppy Pose 30 secs
Cat & Cow 4-8x
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 3: Day 3

Find a Beginners or Intro to Rock Climbing Class in your area.

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

Week 4: Day 1

Walk 5 mins
Jog 2-3 mins

Repeat Cycle 4x:

10 Air Squats
10 Air Squats with Front Kicks
10 Right (R) Arm Jabs
10 Crosses with Left (L) Arm
10 L Arm Jabs
10 Crosses with L Arm
15 Air Squats with R Leg Front Kick into R Jab & L Cross
15 Air Squats with L Leg Front Kick into L Jab & R Cross
25 Bicycles with Extended Legs

Stretch:

Pigeon R Leg (pictured below) 30 secs
Straddle Stretch Forward 30 secs
Pigeon L Leg 30 secs
Straddle Stretch Forward 30 secs
Straddle Stretch R Side 30 secs
Straddle Stretch L Side 30 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 4: Day 2

March Elbows to Knees 3 min

Suhaila Squat 1 Inch Lifts 2 mins

4 Rounds:

Kettlebell Deadlift 10x
Goblet Squat 2-5x
Swing 10x

Week 4: Day 3

Find a Beginners Jui Jitsu class in your local area. Example martial arts school

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

Week 5: Day 1

15x Russian Twist>
Bow Pose 10-20 secs>
Reverse Plank 10-20secs>
25x Bicycles – Elbow to Knee>
10x Turkish Get Ups>
Forward Fold 30 secs>
Downward Dog to Upward Dog 5-8x
Crescent Lunge R Leg 30 secs
15x Crescent Lunge R Leg – Knee to Floor Up & Down
Chair Pose 30 secs
Forward Fold 10 secs
Tadasana 10 secs
Forward Fold 10 secs
Downward Dog to Upward Dog 5-8x
15 x Crescent Lunge L Leg – Knee to Floor Up & Down
Drinking Bird (Chair Pose in Releve) 30 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs
Repeat 3x

Week 5: Day 2

Walk Outside Fast Pace 20-30 mins (Repeat 1x)

100 yard jog/run at 60% of ability

Walk back to starting position – Hand Clasped Over Head

Repeat 4x:

25 Horse Stance 1 Inch Lifts
25 Suhaila Squat 1 Inch Lifts
15 Burpees
15 Sprinter
15 Diamond Push ups
15 Twisting Windmill

Stretch:

Downward Dog 30 sec
Runners Lunge R Side 30 secs
Triangle R Side 30 secs
Downward Dog 30 sec
Runners Lunge L Side 30 secs
Triangle L Side 30 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 5: Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.

Find a Beginners CrossFit class in your area. Example of a CrossFit training center.

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

Week 6: Day 1

Walk 5 mins
Jog 2-3 mins

Repeat 4x:

25 Jumping Jacks
25 March Elbows to Knees
25 Walking Lunges
25 Burpees
25 Mountain Climbers

Stretch:

Sphinx (photo below) 30 secs
Upward Dog 30 secs
Childs Pose 30 secs
Downward Dog 30 secs
Wild Thing R Side (Flip Your Dog) 10-20 secs
Downward Dog 30 secs
Wild Thing R Side (Flip Your Dog) 10-20 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 6: Day 2

March 3 mins
Kettlebell Swing Ladder: 5, 7, 9, 11, 13 – 13, 11, 9, 7, 5

Stretch:

Forward Fold 30 secs
Downward Dog 30 secs
Runners Lunge R Leg 30 secs
Hamstring Stretch R Leg 30 secs
Forward Fold 30 secs
Downward Dog 30 secs
Runners Lunge L Leg 30 secs
Hamstring Stretch L Leg 30 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 6: Day 3

Find a Beginners Olympic Lifting class in your area. Here is an example of an Olympic lifting gym.

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

Week 7: Day 1

Workout:

30-45 minute walk outside
25 Walking lunges
25 Air squats
Elbow plank: 20 seconds (sec) – Repeat 3 times
10 Push ups

Stretch:

Downward Dog (pictured below): 30sec
Pigeon Right Leg (pictured below): 30sec
Downward Dog: 30sec
Pigeon Left Leg: 30sec

Week 7: Day 2

Walk 5 mins
Jog 1-2 mins
Repeat 5x

25 Jumping Jacks
25 Suhaila Squats
6 Turkish Get Ups (unweighted), alternating right (R) and left (L) side
Extended Arm Plank Hold 20 secs 3x

Stretch:

Hands Clasp Over Head – Stretch right, left, front, and back
Hands Clasp Over Head – Circle clockwise and counterclockwise
Forward Fold (pictured below) 30 secs
Frog Squat (Malasana – pictured below) 30 secs
Forward Fold 30 secs
Straddle Stretch Forward (pictured below)30 secs
Straddle Stretch R Side (pictured below) 30 secs
Straddle Stretch L Side (pictured below) 30 secs
Straddle Stretch Forward 30 secs

Week 7: Day 3

Find a Bikram Yoga class in your area.

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

Week 8: Day 1

Repeat this entire cycle three times:

March 3-5 mins
5 Rounds: 3x Kettlebell Deadlift (pictured below)
5 Rounds: 3x Kettlebell Swing (pictured below)
Elbow Side Plank Right (R) 10-20 secs
Elbow Plank 10-20 secs
Elbow Side Plank Left (L) 10-20 secs

Stretch:

Crescent Lunge R Leg 30 secs
Crescent Lunge R Leg with Eagle Arm Stretch R Arm30 secs
5 Star Pose 10 secs
Wide Leg Forward Fold 30 secs
Crescent Lunge L Leg 30 secs
Crescent Lunge L Leg with Eagle Arm Stretch L Arm 30 secs
5 Star Pose 10 secs
Wide Leg Forward Fold – Hands Clasped Behind Back 30 secs

Week 8: Day 2

Walk Outside: Fast Pace 10-20 mins (Repeat 1x)
100 yard jog/run at 40% of ability
Walk back to starting position with hands clasped over head

Repeat 3 times:

10 Air Squats
10 Jiu jitsu Sit Ups
10 Wide Arm Push Ups
3x Elbow Plank to Extended Arm Plank (Hold each level for 5-10 secs)

Stretch:

Runners Lunge R Leg 30 secs
Runners Lunge R Leg – Holding L Leg with R Hand 30 secs
Runners Lunge L Leg 30 secs
Runners Lunge L Leg – Holding R Leg with L Hand 30 Secs
Frog Squat (Malasana) (pictured below) – Hold 30 secs
Forward Fold (pictured below) 30 secs
Tadasana 30 secs

Week 8: Day 3

Day 3 of each week is your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.

Find a Beginners Kickboxing class in your area. Example of a kickboxing gym.

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

Week 9: Day 1

5 Kettlebell Swings
10 Ab Bicycles

10 Kettlebell Swings
15 Ab Bicycles

15 Kettlebell Swings
20 Ab Bicycles

10 Kettlebell Swings
15 Ab Bicycles

5 Kettlebell Swings
10 Ab Bicycles

Stretch:

Upward Dog (pictured below) 30 secs
Snake “Paulie Zink” R Leg
Upward Dog 30 secs
Snake “Paulie Zink” L Leg
Downward Dog (pictured below) 30 secs
Forward Fold (pictured below) 30 secs
Tadasana 30 secs

Week 9: Day 2

30-45 min walk Outside

25 Walking Lunges
10 Wide Arm Push Ups
10 NY City Ballet Push Ups
10 Staggered Arm Push Ups
10-20 Turkish Get Ups (Unweighted)
3x Extended Arm Plank Hold to Downward Dog:10-20 secs each position

Stretch:

Dolphin 30 secs
Childs Pose 30 secs
Extended Puppy Pose 30 secs
Cat & Cow 4-8x
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 9: Day 3

Find a Beginners Gymnastics class in your area. Check this example of a gymnastics gym.

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

Week 10: Day 1

Walk 5 mins
Jog 2-3 mins

Repeat Cycle 4x:

10 Air Squats
10 Air Squats with Front Kicks
10 Right (R) Arm Jabs
10 Crosses with Left (L) Arm
10 L Arm Jabs
10 Crosses with L Arm
15 Air Squats with R Leg Front Kick into R Jab & L Cross
15 Air Squats with L Leg Front Kick into L Jab & R Cross
25 Bicycles with Extended Legs

Stretch:

Pigeon R Leg (pictured below) 30 secs
Straddle Stretch Forward 30 secs
Pigeon L Leg 30 secs
Straddle Stretch Forward 30 secs
Straddle Stretch R Side 30 secs
Straddle Stretch L Side 30 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 10: Day 2

March Elbows to Knees 3 min
Suhaila Squat 1 Inch Lifts 2 mins

4 Rounds:

Kettlebell Dead Lift 10x
Goblet Squat 2-5x
Swing 10x
Elbow Plank Hold (pictured below) 20 secs

Stretch:

Crescent Lunge (pictured below) R Leg 30 secs
Warrior 1 R Leg – Hands Clasped Behind Back (pictured below) with Forward Fold 30 secs
Wide Leg Forward Fold (pictured below) 30 secs
Crescent Lunge L leg 30 secs
Warrior 1 L Leg – Hands Clasped Behind Back with Forward Fold 30 secs
Wide Leg Forward Fold 30 secs
Downward Dog (pictured below) 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 10: Day 3

Check out the Beginner Parkour Vaults from Ben Musholt.

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

Week 11: Day 1

15x Russian Twist
Bow Pose 10-20 secs
Reverse Plank 10-20secs
25x Bicycles – Elbow to Knee
10x Turkish Get Ups
Forward Fold 30 secs
Downward Dog to Upward Dog 5-8x
Crescent Lunge R Leg 30 secs
15x Crescent Lunge R Leg – Knee to Floor Up & Down
Chair Pose 30 secs
Forward Fold 10 secs
Tadasana 10 secs
Forward Fold 10 secs
Downward Dog to Upward Dog 5-8x
15 x Crescent Lunge L Leg – Knee to Floor Up & Down
Drinking Bird (Chair Pose in Releve) 30 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs
Repeat 3x

Week 11: Day 2

Walk Outside Fast Pace 20-30 mins (Repeat 1x)

100 yard jog/run at 60% of ability
Walk back to starting position – Hand Clasped Over Head

Repeat 4x:

25 Horse Stance 1 Inch Lifts
25 Suhaila Squat 1 Inch Lifts
15 Burpees
15 Sprinter
15 Diamond Push ups
15 Twisting Windmill

Stretch:

Downward Dog 30 sec
Runners Lunge R Side 30 secs
Triangle R Side 30 secs
Downward Dog 30 sec
Runners Lunge L Side 30 secs
Triangle L Side 30 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 11: Day 3

Check out the beginner cycling program.

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

Week 12: Day 1

Walk 5 mins
Jog 2-3 mins

Repeat 4x:

25 Jumping Jacks
25 March Elbows to Knees
25 Walking Lunges
25 Burpees
25 Mountain Climbers

Stretch:

Sphinx (photo below) 30 secs
Upward Dog 30 secs
Childs Pose 30 secs
Downward Dog 30 secs
Wild Thing R Side (Flip Your Dog) 10-20 secs
Downward Dog 30 secs
Wild Thing R Side (Flip Your Dog) 10-20 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 12: Day 2

March 3 mins
Kettlebell Swing Ladder: 5, 7, 9, 11, 13 – 13, 11, 9, 7, 5

Stretch:

Forward Fold 30 secs
Downward Dog 30 secs
Runners Lunge R Leg 30 secs
Hamstring Stretch R Leg 30 secs
Forward Fold 30 secs
Downward Dog 30 secs
Runners Lunge L Leg 30 secs
Hamstring Stretch L Leg 30 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs

Week 12: Day 3

Find a Beginner’s Yin Yoga class in your area.

The post Find Your Inner Athlete: 12 Weeks of Beginner Workouts appeared first on Breaking Muscle.

Challenge Yourself With Dance, Bodyweight Skills, and Kettlebells

Jessica Hedrick — Wed, 20 May 2015 17:04:46 +0000

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
½ Heros Pose
½ R Side Camel
Extended Arm Plank
½ Heros Pose
½ 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
½ hero’s pose
½ R side camel
Extended arm plank
½ hero’s pose
½ 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

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

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.

The post Challenge Yourself With Dance, Bodyweight Skills, and Kettlebells appeared first on Breaking Muscle.

A Creative Movement Foundation: Strength and Skill for Dance

Jessica Hedrick — Mon, 18 May 2015 15:48:21 +0000

Week 1, Day 1

Warm Up:
Tadasana
March 3 mins

Upper Body:
Downward Dog to Upward Dog 5x

Strict Push Ups 15x
Lateral Arm Circles – counterclockwise and clockwise 25x

Stretch: Hands Clasp Behind back 20 sec

Lower Body:
Suhaila Squat 25x
Suhaila Squat with Releve – left foot 15x
Suhaila Squat with Releve – right foot 15x
Suhaila Squat with Releve 5x
Wide V 25x

Stretch:
Figure 4 right leg 20 secs
Figure 4 left leg 20 secs

Glute Work:
Ski Slope right leg back 20x
Ski Slope left leg back 20x

Bridge 10 secs 5x

Core:
Bicycles 50x
Boat Pose hold 10- 20 sec 3x

Back Work:
Cobra 3x
Upward Dog 20 secs

Stretch:
Pigeon right leg 20 secs
Straddle Stretch 20 secs
Pigeon left leg 20 secs
Straddle Stretch 20 secs

Filmed at Studio, Suhaila Salimpour School of Dance
Programming Verbiage – BarWorks Certification
Pictures – Raj Rathod

Week 1, Day 2

Warm Up:
Tadasana
March & Twist 3 min

Upper Body:
New York City Ballet push up 10x
Plank hold 20 secs x3

Stretch:
Dolphin 20 secs

Lower Body:
Narrow V 1 Inch Lifts 1 Down & 1 Up 40x
Narrow V Alternating Releve 40x
Narrow V 1 Inch Lifts 2 Down & 2 Up 40x

Stretch
Forward Bend 20 secs

Glute Work:
Demi Point in Parallel right and left 20x each side
Bridge in Releve 10 secs 5x

Stretch:
Barre Stretch Figure 4 right leg 20 secs
Barre Stretch Figure 4 left leg 20 secs

Core:
Thigh Driving 10 secs 5x
Bicycles 50x

Back Work
Snake right leg 20 secs
Snake left leg 20 secs

Stretch
Crescent lunge right leg 20 secs
Dragon right leg 20 secs
Hamstring stretch R Leg 20 secs
Crescent Lunge left leg 20 secs
Dragon left leg 20 secs
Hamstring stretch left leg 20 secs

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

Week 2, Day 1

Warm Up:
Tadasana
March

Upper Body:
Diamond Plank 20 secs 3x
Diamond Push up 15x
Side elbow plank right side 20sec
Side elbow plank left side 20sec

Stretch:
Cow Face Pose right arm 20 secs
Cow Face Pose left arm 20 secs

Lower Body:
Chair Pose at the Barre 1 inch lifts 40x
Wide V pulse 20x
Chair Pose at the Barre 1 inch lifts 20x
Wide V pulse 40x

Stretch:
Runners Lunge right leg 20 secs
Hamstring Stretch right leg 20 secs
Quad Stretch left leg 20 secs
Runners Lunge left leg 20 secs
Hamstring Stretch L leg 20 secs
Quad Stretch right leg 20 secs

Glute Work:
All Fours 1 Inch lift right leg 20x
All Fours 1 Inch left leg 20x
All Fours Hydrant 1 Inch Lift right leg 20x
All Fours Hydrant 1 Inch Lift left leg 20x

Stretch:
Supine Twist R side 30secs
Supine Twist L side 30secs

Core:
Boat Pose 10-20 secs 2x
Boat Pose Twist 1-20 2x
Boat Pose 10-20 secs 1x
Boat Pose Twist 1-20 1x

Back Work:
Upward Dog 30 secs
½ Camel Alternating R & L Sides 6x each

Stretch:
Downward Dog 30 secs
Upward Dog 30secs
Straddle Stretch 30 secs

Week 2, Day 2

Warm Up:
Tadasana
Marching 3mins

Upper Body:
Plank 20secs
Elbow Plank 20secs
Ring 1 Inch Lifts behind back 20x
Ring CCW circles 20x
Ring CW circles 20x

Stretch:

Eagle Arms Stretch right (R) arm under 20 secs
Eagle Arms Stretch left (L) arm under 20 secs
Deltoid Stretch R arm across 20 secs

Deltoid Stretch L arm across 20 secs

Lower Body:
Parallel Single R Leg 1 Inch Lifts 25x
Parallel Single L Leg 1 Inch Lifts 25x
Narrow V 1 Inch Lifts 40x
Narrow V 1Inch Lifts 4 Up & 4 Down 40x

Stretch:
Side Stretch at the Barre R Leg 30 secs
Side Stretch at the Barre – Nose to Knee R Leg 30 secs
Side Stretch at the Barre L Leg 30 secs
Side Stretch at the Barre – Nose to Knee R Leg 30 secs

Glute Work:

Flat Back R Leg 1 Inch Lifts 25x
Flat Back R Leg CCW Circles 25x
Flat Back L Leg 1 Inch Lifts 25x
Flat Back L Leg CW Circles 25x

Stretch:

Splits/Jazz Splits R 30 secs
Splits/Jazz Splits L 30 secs

Core:
Extended Arm Plank 20 secs
Repeat 2x
Side Plank 1 Inch Lifts R side 10x
Side Plank 1 Inch Lifts L side 10x
Repeat 2x

Elbow Plank Twist 20x

Back Work:
Cat and Cow 10x
Locust Pose 3x 10secs

Stretch:
Triangle R Side 30 secs
Extended Side Angle R side 30 secs
Wide Angle Forward Fold 30secs
Triangle L Side 30 secs
Extended Side Angle L Side 30 secs

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

Week 3, Day 1

Warm Up:
Tadasana
March & Twist 3 min

Upper Body:
Block 1 Inch Lifts 20x
Block 1 Inch Lifts 2 Up & 2 Down 20x
Block 1 Inch Lifts 4 Up & 4 Down 20x

Stretch:
Barre Arm Stretch right (R) 20 secs
Barre Arm Stretch left (L) 20 secs
Hands Clasped Behind Back (Alternating Clasp R&L) 20secs

Lower Body:
Single Leg 1 Inch Lifts R Leg 25x
Single Leg 1 Inch Lifts L Leg 25x
Single Leg 1 Inch Lifts turned out R Leg25x
Single Leg 1 Inch Lifts turned out L Leg 25x

Stretch:
Barre Side Stretch R Foot Foot Flexed 20secs
Barre Side Stretch R Foot Pointed 20secs
Barre Stretch Dancers Pose R Leg 20 secs
Barre Side Stretch L Foot Foot Flexed 20secs
Barre Side Stretch L Foot Pointed 20secs
Barre Stretch Dancers Pose L Leg 20 secs

Glute Work:
Glute Bridge 1 Inch Lifts – Feet Flat 25x
Glute Bridge 1 Inch Lifts – Feet Releve 25x
Glute Bridge L Foot Flat – R Foot 90 Degree Angle Lifts 10x
Glute Bridge R Foot Flat – L Foot 90 Degree Angle Lifts 10x
Glute Bridge 1 Inch Lifts – Feet Flat 15x

Stretch:
Pigeon R Leg 20 secs
Pigeon L Leg 20 secs
Straddle Stretch 30 secs

Core:
Bicycles 50x
Oblique Crunches R Leg 90 Degress 25x
Oblique Crunches L Leg 90 Degress 25x
Crunch 1 Inch Lifts – Feet Relieve 25x

Back Work:
Upward Dog 20 secs
Bow Pose 5-10 secs 3x

Stretch:
Downward dog 30 secs
Rag Doll 30 secs
Straddle Stance Stretch R Shoulder to L Knee 20 secs
Straddle Stance Stretch L Shoulder to R Knee 20 secs

Week 3, Day 2

Warm Up:
Tadasana
March 3 mins

Upper Body:
Barre push ups 25x
Staggered Wide Push Ups R Arm Front 15x
Staggered Wide Push Ups L Arm Front 15x

Stretch:
Eagle Arm Strech R Arm Under 20secs
Eagle Arm Strech R Arm Under 20secs
Reverse Prayer 20 secs

Lower Body:
Suhaila Squat Arms on Knees 20x
Suhaila Squat Arms in 2nd 20x
Suhaila Squat Arms in 5th 20x
Suhaila Squat Arms Back 20x
Suhaila Squat in Relieve, Arms in 2nd 5x
Wide V 1 Inch Lifts, Arms in 2nd 25x
Wide V 1 Inch Lifts in Releve, Arms in 5th 10x

Stretch:
Neutral Stretch at the Barre R Foot Flexed, Back Flat 20 secs
Neutral Stretch at the Barre R Foot Pointed , Back Flat 20 secs
Neutral Stretch at the Barre R Foot Pointed, Back Rounded 20 secs
Neutral Stretch at the Barre L Foot Flexed, Back Flat 20 secs
Neutral Stretch at the Barre L Foot Pointed , Back Flat 20 secs
Neutral Stretch at the Barre L Foot Pointed, Back Rounded 20 secs

Glute Work:
Flat Back Series R Leg Foot Flexed 1 Inch Lifts 10x
Flat Back Seris R 90 Degrees Foot Flexed 1 Inch Lifts 10x
Flat Back Series Hydrant R Foot Flexed 1 Inch Lifts 10x
Flat Back Series L Leg Foot Flexed 1 Inch Lifts 10x
Flat Back Series L 90 Degrees Foot Flexed 1 Inch Lifts 10x
Flat Back Series Hydrant L Foot Flexed 1 Inch Lifts 10

Stretch:
IT Stretch at the Barre R leg, Back Flat 20secs
IT Stretch at the Barre R leg, Nose to Knee 20secs
IT Stretch at the Barre L leg, Back Flat 20secs
IT Stretch at the Barre L leg, Nose to Knee 20secs

Core:
Leg Extension, Vertical to Parallel 20x
Oblique Crunch Alternating R & L Leg Extensions 20x
Toe Touch 20x
Vertical Pelvic Lift 20x

Back Work:
Supine Twist R Side 20 secs
Supine Twist L Side 20 secs
Cobra 20 secs
Super man 5-10 secs 3x

Stretch:
Childs Pose 30secs
Dragon R Leg 30 secs
Dragon L Leg 30 secs

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

Week 4, Day 1

Warm Up
Tadasana
March 3 mins

Upper Body:
Downward Dog to Upward Dog 10x
Wide Arm Push Ups 20x
Bodyweight Triceps Dip 25x

Stretch:
Fish Pose 20 secs
Wheel 5-10 secs 3x

Lower Body:
Parallel at the Barre 1-Inch Lifts 20x
Parallel at the Barre 1-Inch Lifts Feet in Releve 20 x
Parallel at he Barre 1-Inch Lifts Alternating Releve 20 x
Elevated Lunge at the Barre 1-Inch Lifts Right (R) Leg Base 20x
Elevated Lunge at the Barre 1-Inch Lifts Left (L) Leg Base 20x

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

Glute Work:
Ski Slope at the Barre 1 Inch Lifts R Leg Turned Out 20x
Ski Slope at The Barre Soft & Press R Leg Turned Out 20x
Ski Slope at the Barre 1 Inch Lifts L Leg Turned Out 20x
Ski Slope at the Barre Soft & Press L Leg Turned Out 20x
Wide V at the Barre, Facing Barre 1 Inch Lifts in Releve 25x

Stretch:
Neutral Stretch at the Barre, R Leg, Back Flat 20 secs
Neutral Stretch at the Barre, R Leg, Back Rounded 20 secs
Neutral Stretch at the Barre, L Leg, Back Flat 20 secs
Neutral Stretch at the Barre, L Leg, Back Rounded 20 secs

Core:
Sprinter 25x x2
Twisting Windmill 25x x2

Back Work:
Cat and Cow 5-10x
½ Camel Alternating R & L Sides 6x each
Camel 5-10 secs 2-4x

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

Week 4, Day 2

Warm Up
Tadasana
March 3 mins

Upper Body:
Downward Dog to Upward Dog 10x
Wide Arm Push Ups 20x
Bodyweight Triceps Dip 25x

Stretch:
Fish Pose 20 secs
Wheel 5-10 secs 3x

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

Core:
Sprinter 25x x2
Twisting Windmill 25x x2

Back Work:
Cat and Cow 5-10x
½ Camel Alternating R & L Sides 6x each
Camel 5-10 secs 2-4x

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

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

Week 5, Day 1

Warm Up:
Tadasana
March 3 mins

Upper Body:
Block Curl 40x
Arm Circles Counter-clockwise 20x
Arm Circles Clockwise 20x
Plank Hold 20 sec 2x

Stretch:
Eagle Arm Stretch R 20 secs
Eagle Arm Stretch R 20 secs

Lower Body:
Narrow V at the Barre 1 Inch Lifts, R Arm on the Barre 40x
Wide V at the Barre, 1 Inch Lifts, R Arm on the Barre 40x
Narrow V at the Barre 1 Inch Lifts, L Arm on the Barre 40x
Wide V at the Barre, 1 Inch Lifts, L Arm on the Barre 40x

Stretch:
Calf Stretch at the Barre, R Leg 20 secs
Calf Stretch at the Barre, R Leg 20 secs

Glute Work:
Flat Back Series at the Barre R Leg 1 Inch Lifts 20x
Flat Back Series at the Barre R Leg, Soft & Press 20x
Crescent Lunge at the Barre, R Knee to Floor, Arms in 5th 20x
Flat Back Series at the Barre L Leg 1 Inch Lifts 20x
Flat Back Series at the Barre L Leg, Soft & Press 20x
Crescent Lunge at the Barre, L Knee to Floor, Arms in 5th 20x

Stretch:
Side Stretch at the Barre R Leg 20 secs
Dancer Pose at the Barre R Leg 20 secs
Side Stretch at the Barre L Leg 20 secs
Dancer Pose at the Barre L Leg 20 secs

Core:
Jui Jitsu Sit Ups 25x
Elbow Side Plank 1 Inch Lifts, L Arm 15x
Elbow Side Plank 1 Inch Lifts, L Arm 15x
Elbow Plank Twist 25x

Back Work:
Superman 20 secs
Upward Dog 20 secs

Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs

Week 5, Day 2

Warm Up:
Tadasana
March 3 mins

Upper Body:
Plank 20 sec hold 3x
Plank Twist 15x

Stretch:
Frog 20 secs
Snake R Leg 20 secs
Snake L Leg 20 secs

Lower Body:
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, 1 Inch Lifts, Alternating Releve 40x
Parellel at the Barre, 1 Inch Lifts in Releve 40x
Narrow V at the Barre, R Leg 1 Inch Lifts 20x
Narrow V at the Barre, L Leg 1 Inch Lifts 20x

Stretch:
Runner Lunge right leg 20 secs
Hamstring Stretch right leg 20secs
Runner Lunge left leg 20 secs
Hamstring Stretch left leg 20secs

Glute Work:
Table Top R Leg 1 Inch Lifts 20x
Table Top R Leg Hydrant 20x
Table Top L Leg 1 Inch Lifts 20x
Table Top L Leg Hydrant 20x

Stretch:
Double Pigeon R Leg on Top 30 secs
Double Pigeon L Leg on Top 30 secs

Core:
Boat Pose 10-20 sec Hold 3x
Boat Pose Oblique Twist Alternating R & L 25x
Boat Pose 10-20 1x

Back Work:
Cobra 20 secs

Stretch:
Cobblers Pose 30 secs
Dead Bug Pose 30secs

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

Week 6, Day 1

Warm Up
Tadasana
March 3 mins

Upper Body
Ring Pulses 1 inch behind back 20x
Block 1 inch lifts, straight arms 20x
Block curls 20x

Stretch
Triceps and Shoulder Stretch 20 secs

Lower Body
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, Soft & Press 40x
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, Soft & Press 40x

Stretch:
Neutral Stretch at the Barre, R Leg 20 secs
Neutral Stretch at the Barre, L Leg 20 secs

Glute Work:
Demi Point Parallel at the Barre, R Leg 1 Inch Lifts 20x
Demi Point Parallel at the Barre 1 Inch Lift, R Leg Turned Out 20x
Demi Point Parallel at the Barre, L Leg 1 Inch Lifts 20x
Demi Point Parallel at the Barre 1 Inch Lift, L Leg Turned Out 20x

Stretch:
Runners Lunge Stretch, Elbow on the Inside of the R Leg 20 secs
Runners Lunge Stretch, Elbow on the Inside of the R Leg 20 secs

Core:
Oblique Crunch Alternating R & L Leg Extensions 20x
Vertical Pelvic Lift 20x

Back Work:
Cat & Cow 2-4x
Wheel 5-10 secs 2x

Stretch:
Downward Dog 30secs
Upward Dog 30 secs
Childs Pose 30 secs

Week 6, Day 2

Warm Up
Tadasana
March 3 mins

Upper Body:
New York City Ballet Push Ups 20x
Wide Push Ups 20x

Stretch:
Dolphin 30secs

Lower Body:
Wide V at the Barre, 1 Inch Lifts 40x
Lunge at the Barre, 1 Inch Lifts, R Leg 25x
Ski Slope at the Barre, 1 Inch Lifts R Leg 25x
Wide V at the Barre, 1 Inch Lifts 40x
Lunge at the Barre, 1 Inch Lifts, L Leg 25x
Ski Slope at the Barre, 1 Inch Lifts L Leg 25x

Glute Work:
Pretzel 1 Inch Lift R Leg 20x
Pretzel 1 Inch Lift L Leg 20x

Stretch:
Pigeon R Leg 20 secs
Pigeon L Leg 20 secs

Core:
Alternating Leg 1 Inch Lifts R Leg 25x
Alternating Leg 1 Inch Lifts L Leg 25x

Back Work:
Cobra (pictured below) 30 secs
Frog 30 secs

Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs

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

Week 7, Day 1