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 1, Day 1
Warm Up:
Tadasana
March 3 mins
Upper Body:
Downward Dog to Upward Dog 10x
Strict Push Ups 20x
Stretch:
Hands Clasp Behind back 20 sec
Lower Body:
Suhaila Squat, Elbows on Legs 1 min
Suhaila Squat, Arms in 2nd position 1 min
Suhaila Squat, Arms in 5th position 1min
Stretch:
Figure 4 R leg at the Barre 20 secs
Figure 4 L leg at the Barre 20 secs
Glute Work:
Table Top 1 Inch Lifts R Leg 25x
Table Top Hydrant R Leg 25x
Table Top Arabesque R Leg 15x
Table Top 1 Inch Lifts R Leg 25x
Table Top Hydrant R Leg 25x
Table Top Arabesque R Leg 15x
Cat Stretch, Hips to the right R
Cat Stretch, Hips to the right R
Core:
Bicycles with Straight Legs 25X
Boat Pose hold 20 sec 3x
Back Work:
Cobra 3x
Upward Dog 20 secs
Stretch:
Pigeon R leg 20 secs
Straddle Stretch 20 secs
Pigeon L leg 20 secs
Straddle Stretch 20 secs
Week 1, Day 2
Warm Up:
Tadasana
March & Twist 3 min
Upper Body:
Elbow Plank to Straight Arm Plank 10x
Strict Push Ups 20x
Elbow Plank Hold 20 secs
Stretch:
Downward Dog 20 secs
Lower Body:
Narrow V Alternating Releve 1 min
Narrow V Alternating Releve 1 min
Repeat 2 x
Suhaila Squat, Elbows on Legs 30 secs
Suhaila Squat, Arms in 2nd position 30 secs
Suhaila Squat, Arms in 5th position 30 secs
Stretch
Wide Leg Forward Fold, Center 30 secs
Wide Leg Forward Fold, R Leg 30 secs
Wide Leg Forward Fold, L Leg 30 secs
Glute Work:
Flat Back Series at the Barre 1 inch lift R Leg 25x
Flat Back Series at the Barre 1 Inch Lifts, 2 Up 2 Down R Leg 25x
Flat Back Series at the Barre 1 Inch Lifts, 4 Up $ Down R Leg 25x
Flat Back Series at the Barre 1 inch lift L Leg 25x
Flat Back Series at the Barre 1 Inch Lifts, 2 Up 2 Down L Leg 25x
Flat Back Series at the Barre 1 Inch Lifts, 4 Up $ Down L Leg 25x
Stretch:
Figure 4 At The Barre R leg 20 secs
Figure 4 At The Barre L leg 20 secs
Forward Fold, hands Under Feet 20 secs
Core:
Thigh Driving 10 sets 5x
Plank Hold 20 secs 3x
Back Work
Snake R leg 20 secs
Upward Dog 20 secs
Snake L leg 20 secs
Upward Dog 20 secs
Stretch
Crescent Lunge R Leg 20 secs
Runners Lunge R Leg 20 secs
Dragon R Leg 20 secs
Hamstring stretch R Leg 20 secs
Downward Dog
Crescent Lunge L Leg 20 secs
Runners Lunge L Leg 20 secs
Dragon L Leg 20 secs
Hamstring stretch L Leg 20 secs
Click on the number below that corresponds to the week of training you're in.
