Move Beautifully: Intermediate Dance Skills and Barre Technique - Page 3

Jessica Hedrick

Coach

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 3, Day 1

Warm Up: 
Tadasana
March & Twist 3 min

 

Upper Body:
Staggered Wide Arm Push Ups, R Arm Front 10x
Extended Arm Plank 20 secs
Staggered Wide Arm Push Ups, L Arm Front 10x
Extended Arm Plank 20 secs

 

Stretch:
Barre Arm Stretch R 20 secs
Barre Arm Stretch 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 turned out R Leg25x
Single Leg Lifts, CCW Circles R Leg 25x
Single Leg 1 Inch Lifts R Leg 25x
Single Leg 1 Inch Lifts turned out R Leg25x
Single Leg Lifts, CCW Circles R Leg 25x

 

Stretch:
Barre Stretch Dancers Pose R Leg 20 secs
Barre Stretch Dancers Pose L Leg 20 secs

 

Glute Work:
Table Top 1 Inch Lifts, 2 Up 2 Down R Leg 25x
Table Top Arabesque, Knee to shoulder R Leg 15x
Table Top 1 Inch Lifts, 2 Up 2 Down L Leg 25x
Table Top Arabesque, Knee to shoulder L Leg 15x

 

Stretch:
Straddle Stretch 30 secs
Straddle Stretch, R Leg 30 secs
Straddle Stretch, L Leg 30 secs

 

Core:
Extended Leg Bicycles 25x
Boat Pose Twist 10x

 

Back Work:
Upward Dog 20 secs
1/2 Camel Alternating R & L Sides 6x each
Camel Hold 20 secs

 

Stretch:
Downward dog 30 secs
Rag Doll 30 secs
Tadasana
Eagle Pose R Side 20 secs
Eagle Pose L Side 20 secs

 

Week 3, Day 2

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

 

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

 

 

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