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The Dancer Tone and Tighten (5-video)

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Get ready for tone and tightening classes, designed with the dancer in mind! Join Hope, 45 minutes each day, for an effective warm up and cool down (which can be used before practice and performance) and minimal impact, body weight exercises. Our goal is to build muscle for strength and injury prevention and to improve posture and breathing.

This class is for beginner to intermediate level participants. No equipment is needed. These classes focus on low reps and controlled range of motion, using only body weight.

Also Included:

Nutrition education for a more toned and strong physique, including:

  • Water consumption
  • Recommended protein and carbohydrate consumption for building muscle
  • Food as fuel for body and mind
  • What is “clean eating”?

*Hope will share information on metabolism, how the body uses calories for energy, and what nutrition optimizes this to aid in caloric burn.

Additional Note:

This 5-day series is meant to be repeated every week, for 4-6 weeks. Repeat the series with cardio on Saturdays, and rest days on Sundays. Week 1 reps should fall between 10-20, depending on physical ability. Double this number for weeks 2, 3 & 4, then double this number, for weeks 5 & 6.

Rhythm/Style: Dance Fitness
Dancer (Instructor): Hope Jackson
Level of Dance: All levels
Format: Full HD
Timing: 5 hours

Original price was: $245.00.Current price is: $59.00.

Product ID: 16219 Categories: ,

Day 1/ Monday – Leg Day 

Warm up

  • Standing side squat and press to extend
  • Curtsy squat
  • Arabesque toe tap
  • Sumo squat
  • Grande plie to releve
  • Deep squat to press into triangle
  • Donkey kick and extend

Cool down

Cover recovery nutrition and creating a schedule for goal planning.

Day 2/ Tuesday – Arm Day

Warm up

  • Plank walk
  • Mini pulse push-up
  • Shoulder tap
  • Plank reach through and up
  • Froggy kick
  • Rope whip
  • Shoulder press push-up

Cool down

Have a body Check-In and cover nutrition, recovery and goal longevity.

Day 3/ Wednesday – Core, Front and Back

Warm up

  • standing side crunch and reach
  • Straddle swing through and lift
  • Star flat back press up
  • Boat pose leg paddle
  • Superman leg flutter
  • Dizzy daisy
  • Side plank / lift leg

Cool down

Cover nutrition, food as fuel, and food storage in the body. Learn how it aids muscle, posture, and energy.

Day4/ Thursday – Dance Cardio ‍

Warm up

  • Boxer weave
  • Cha-cha-cha time step
  • Jive slip
  • Slow Jive training sequence
  • Samba whisk and turn
  • Mambo sequence with arms
  • 3 burst run and toe tap
  • Mountain climbers
  • In-and-out
  • Boat pose in and out

Cool down

Day 5/ FRIDAY!   Full Body Deep Stretch

For this class you can use a block or pillow!

Warm up

  • Laying leg reach and curl spine
  • Laying straddle
  • Pelvic floor squat
  • Side reach
  • Forward fold
  • Table top
  • Bridge
  • Camel pose
  • Ankle stretch
  • Right split / left split

Cool down

Cover activated breath, nutrition for stress reduction, the “athlete mindset,” and energy work.

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