Dancer Body Workout

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Hi Everyone!

Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only.

The weights I used in this workout varied between 12-20 pounds. It’s important to find a weight that is challenging to you. The focus shouldn’t be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement. 

I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today’s workout. It’s a very basic combination of ballet and fitness moves. I hope you enjoy it!


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Front Lift and Press (right)
2. Front Lift and Press (left)
3. 2nd Position Plie Pulse
4. Super Girl Row (right)
5. Super Girl Row (left)
6. 1st Position Plie Pulse
7. Right Leg Lift (basic Arabesque movement)
8. Left Leg Lift
9. Side Lift Pulse (right)
10. Side Lift Pulse (left)

8 thoughts on “Dancer Body Workout

  1. I use this post to ask for help. Please could you make a post to help me (us, i am not alone, i’m sure !)relieve my muscular pains. I’m sure you have tricks for that !

    other thing you have a very cute cat!

  2. What a workout! I can’t wait to try it 🙂 Just one question: I don’t own so many different weghts, i use the body lastics “Super strong man” kit and a barbell (home made 🙂 ) For the “super girl row” will it be ok, if i hold one part of the band with the hand on the flour and i row with the other? Will i have the same result? Or i just need to finally buy a dumbbell kit:) 🙂 🙂

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