Continuing with the topic of fitness from last week’s blog, here is a specifically designed workout just for you dancers out there that will increase your endurance and improve your dancing! Min might be Dance Club’s resident fitness fanatic but I am your resident fitness professional.
Just like in a ballroom competition where you compete in rounds and with different dances in each round, same goes for this workout. This workout will consist of three circuits with three exercises within each circuit. Now I know a lot of you probably do not regularly go to a gym so this workout is designed so that it can be done at home without equipment. Think of this workout like a round in competition… except about five times as long.
Repeat each circuit 2 times for a 30-45 minute workout. 30 seconds rest between each exercise and 90 seconds between each circuit.
CIRCUIT 1
Exercise 1: Squat
Reps: 15-20 The squat is the absolute best exercise that you can do to be able to increase the time that you are able to dance without fatiguing.Exercise 2: High knees on the spot
Duration: 30-45 seconds Having trouble lasting more than 30 seconds during a jive? Here’s the exercise for you!Exercise 3: Plank
Duration: 30-60 seconds This exercise is especially important for creating correct posture and control of your core. Most dances require a high degree of specific control of different parts of your core. The plank will allow you to develop the muscles needed to create that motionCIRCUIT 2
Ex 1: Walking lunges
Reps: 20 steps Like the squat this exercise is to build stamina and endurance in your legsEx 2: Fast step-ups
Duration: 30-45 seconds Again, stronger legs = more endurance while dancingEx 3: Side plank
Duration: 30-60 seconds Core core core!CIRCUIT 3
Ex 1: Calf raise
Reps: 15-20 Calves, the often forgotten muscle that holds everyone back in their dancing. You are literally using your calves for every single movement in any kind of dance; whether it be rising on a Waltz or pushing off on a Cha Cha.Ex 2: Wall angels
Reps: 15-20 Strange name, awesome exercise! Ever feel your arms get heavy when you’re doing a Waltz or any standard dance? Very important for posture!Ex 3: Dead bug
Reps: 15-20 Core core core! Did I mention core already?And there you have it! A basic workout program for the competitive ballroom dancer.
If you have any questions or would like to learn more, feel free to shoot me an email at soco@ubcdanceclub.com or message me on Facebook!
Cheers and enjoy the workout! Charles To – Social Coordinator