Dancers,

It is to your optimal benefit to have regular and ongoing training sessions. At a minimum, you should work out three days a week. When classes are in full session, those count toward your minimum of three though some additional time should be spent on choreography.

Below is a schedule and a few suggestions to choose from. Feel free to be creative and come up with your own ideas. 

CARDIO: 5 minutes minimum

Suggestions:

• Rotate through some of our warm up motions – burpees, star jumps, high knees, sautés, tuck jumps, pas de boureés, etc.
• Run up and down the stairs
• Go for a brisk walk, bike or run in your neighborhood
• Dance one of your group’s fast dances or a warm up we’ve done in class. 

STRETCH: 10 minutes minimum

Make sure to fully stretch your back, shoulders and all splits

STRENGTHEN: 5 minutes minimum

Suggestions:

• Do one of our core routines – “Revolutionary” or “Incorruptible”
• 25 sit ups, 25 upper body lifts, 60s plank 

ACRO DANCERS — HANDSTANDS: 10 minimum

Spend some time in the “Nose and Toes” position focusing on memorizing the alignment then taking it center for handstand balances. 

ACRO DANCERS — BRIDGES: 10 minutes minimum

Practices the bridges only on your level. 

OTHER: 5-10 minutes minimum

Suggestions:

• Foot Strengthening Class Homework
• Pirouettes or other turns
• Jetes or other jumps
• Arabesques or other balance holds
• Current dance routines
• Anything else that you have been struggling with

REMEMBER: Everything is hard before it gets easy. Keep at it!