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Workouts

Challenge Yourself With Dance, Bodyweight Skills, and Kettlebells

This cycle of the Creative Movement workout will focus on building intermediate skills and improving barre technique.

Jessica Hedrick

Written by Jessica Hedrick Last updated on May 20, 2015

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

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.

Jessica Hedrick

About Jessica Hedrick

Jessica is a lifelong athlete. Her truest passions are movement and creativity. She is currently studying under Suhaila Salimpour and is a member of her internationally-acclaimed Suhailia Salimpour Dance Company. In 2014 the company booked in San Francisco, Austin, Boston, and various other touring cities. Jessica has studied intensively for the last eight years in her format, attaining a SSSD Level 3 and Jamilia L1. She is currently studying for her next levels in dance and will be completing her Yin Yoga teaching certification with Master Paulie Zink in 2014.

Jessica started her athletic journey at age six in the area of competitive ice-skating. She competed on the national competition circuit in ice-skating, as well as in equestrian showing riding (English style). She continued her athletics through high school in track and field, specializing in hurdles relay team and 200-meter hurdles, concurrently part of the competition cheer team. In her college years she intensively studied martial arts and yoga, and went on to win two U.S. Open World Martial Arts Championships.

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