A Creative Movement Foundation: Strength and Skill for Dance

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.


The first cycle of this workout series builds a foundation for basic dance technique and functional fitness skills. We will begin with a beginner barre workout that fuses ballet, dance movement, bodyweight exercise, and yoga into one fun and inspiring class.


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

Week 1, Day 1

Warm Up:
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





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


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


Back Work:
Cobra 3x
Upward Dog 20 secs


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:
March & Twist 3 min


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



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


Forward Bend 20 secs


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


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



Thigh Driving 10 secs 5x
Bicycles 50x


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


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.



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