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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

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Quickdraw Adjustable Dumbbells
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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.

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Workout Categories

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Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

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Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

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toning

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full body

Full Body

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