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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!

Tonight I am teaching a yoga class. I plan on filming new workouts tomorrow evening. My plans have been running amuck on me this week, because my allergies and the crazy weather fluctuations aren’t getting along. The unfortunate result has been a week of intermittent headaches. I was still able to get in over 10,000 steps walking yesterday, but I didn’t get to do an additional workout. As I always say, it’s important to listen to your body. Sometimes it tells you what it needs.

Have fun today!


PS My top is from and you can always get 15% off your total purchase with the code BenderFitness at checkout. 🙂

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)


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