Skimble
Download on the App Store
Intense Workout

Dancer Workout

Intense   20 minutes

Target Areas: Core

Equipment: Dumbbells, Exercise Mat

Adam Weber
 		    Added by Personal Trainer Adam Weber
Dancer Workout
Tags
Home Gym Workouts Ab & Core Workouts Dumbbell Workouts
Description

Great workout for dancers!

Exercises

Set 1: 1 round
Froggy Jumps
Froggy Jumps
20 seconds
Walking Lunges
Walking Lunges
20 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
20 seconds
Side Lunges
Side Lunges
20 seconds
Spinal Flex
20 seconds
Try tree pose with prayer hands.
Left Leg Tree Pose
20 seconds
Try tree pose with prayer hands.
Right Leg Tree Pose
20 seconds
Rest
Rest
5 seconds
Cat Camel
Cat Camel
20 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
10 seconds
Counter clockwise Neck Rolls
Counter clockwise Neck Rolls
10 seconds
Rest
Rest
5 seconds
Small Forward Arm Circles
Small Forward Arm Circles
5 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
5 seconds
Big Forward Arm Circles
Big Forward Arm Circles
5 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
5 seconds
Rest
Rest
5 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Right Dancer Pose
45 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Left Dancer Pose
45 seconds
Rest
Rest
5 seconds
Roll Downs
Roll Downs
20 seconds
Rest
Rest
5 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
Rest
5 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Cross Body Crunches
Cross Body Crunches
20 seconds
Rest
Rest
5 seconds
Side Bends
Side Bends
1 minute
Rest
Rest
5 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
Rest
Rest
5 seconds
Scissor Kicks
Scissor Kicks
20 seconds
Rest
Rest
5 seconds
Burpees
Burpees
20 seconds
Rest
Rest
5 seconds
Russian Twists
Russian Twists
20 seconds
Rest
Rest
5 seconds
Cobra
Cobra
45 seconds
Hip Rock N Raises
Hip Rock N Raises
4 minutes
Rest
15 seconds
Left Warrior 3
Left Warrior 3
30 seconds
Right Warrior 3
Right Warrior 3
30 seconds
Rest
Rest
5 seconds
Calf Raises
1 min 30 secs
Rest
Rest
5 seconds
Split
1 minute

Related Workouts

Dynamic Workouts
Dynamic Workouts
43 minutes, Moderate
Work That Bod
Work That Bod
56 mins 20 secs, Intense
4x4 Boot Camp Session #13
4x4 Boot Camp Session #13
30 mins 40 secs, Intense
My Workout
My Workout
13 mins 45 secs, Beginner
Workout Works
Workout Works
16 mins 50 secs, Intense
Full Body Workout
Full Body Workout
37 mins 5 secs, Moderate
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
37 mins 57 secs, Moderate
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
48 mins 31 secs, Moderate
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
23 mins 1 sec, Intense
30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
35 mins 38 secs, Moderate
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
39 mins 23 secs, Moderate
Walking Cardio & Strength Workout // Low Impact & to the Beat!
Walking Cardio & Strength Workout // Low Impact & to the Beat!
33 mins 51 secs, Beginner
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

Isometrics

Isometrics

Intense 10 min  
Legs  
Simple Yoga Stretches

Simple Yoga Stretches

Beginner 17 min  
Yoga   Exercise Mat
Circuit - 2a+b

Circuit - 2a+b

Intense 16 min  
Legs  
Spidey

Spidey

Intense 25 min  
Core   Dumbbells, Exercise Bands
Pilates

Pilates

Moderate 13 min  
Core  
Spidey Strength

Spidey Strength

Intense 21 min  
Core   Dumbbells, Exercise Bands

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free