Summer Conditioning 2021

Cardio

• High knee runs 2 sets

• Bum kick runs in a circle- right and left 
• 4 Jumping jacks, swipe press 4x- 2x through
• Standing twist crunches 8x each side
• Lunge bounce 4, arabesque lifts 4, squat center 8- reverse
• Walk out to plank 4

 
Upper Body

• Up and around 2x each side
• Ribs side to side 8, open arms chest pop 4
• Shoulders 4, Arm circle 4
• Tight arm circles 8, pressing forward 8- 2x through from shoulders

 

• Neck side to side 8
• Front and back 8
• Slow neck circles each side

 
Lower Body

• Contract + expand 2x front, contract right, plie in second in center + reverse
• Plie in second, shoulder press each side
• 8 Heel raises in second position plié
• Hold in relevé
• Turn feet parallel, calf raises for 2 sets 
• Turn feet out to first, calf raises for 2 sets
• Hold relevé 8 

 

• Fold center feet parallel- hip width apart
• Release neck, shake yes and no press heels one at a time
• Walk feet out to shoulder width, swing 8
• Hold right ankle, reach up, bend and straighten left knee
• Reverse to left ankle
• Roll up slow

 
Lunges

• Passé Charleston lunge 4 (right)
• Hold passé parallel, arms moving through
• Quick up to relevé and down to right lunge with tight back leg
• Stretch up and hold
• Flex front foot and bend back knee
• Straighten
• Back down pressing knee and hips forward
• Lift hands up to front knee, then up above head
• Straighten, lift back leg to penché and hold
• Sit back on back leg, flex front foot and hold
• Turn lunge forward press and hold each side
• Walk feet in and roll up
• Reverse lunge section from Passé Charleston step
• Second time through rock from side to side with no hands and then slide down into straddle

 
Straddle

• Flex and point feet, roll through ankles 
• Reach side to side 8
• Hold side stretch right 2 sets
• Nose to knee and hold 2 sets
• Fold on inside of the leg and hold 2 sets 
• Reverse to other side

 

• Rock forward and hold center splits
• Frog and hold
• Push back to high frog
• Down to low frog
• Swing right leg around to jazz split
• Fold and hold 
• Arch and open up hips while laying back in jazz split
• Reverse 
• Full split, flex and point and hold- repeat on other side 

 
Planks

• Plank and hold 2 sets
• Leg taps out and in 8
• Pull knee to opposite elbow 4
• Arm lifts 8
• Touch knees down 4
• Hold 8

 Abs

• Laying down: Crunches 2 sets
• Cross crunch leg in and out tapping elbow to knee 4x each side
• Bum lift/candlestick raises 8x
• Up on elbows: Pull legs in, up straight and down slow 4x
• Flex feet, leg lifts 
• Sitting up: cross ankles and row
• Press feet down and slow row push to each side
• Roll over and cobra

 
On Back

• Pull leg in and straight, hold
• Slow pull from straight to turned out 2x
• Reverse
• Turn feet out + battement 4x each leg
• Fan 4x each leg
• Press up into backbend + hold 
• Leg lifts 4x each side in backbend
• Roll up

 
Technique

• Arabesque sweeps through first 4x
• Pulse arabesque front side and back 8x each
• Reverse to other leg
• Tendu en croix 2x each direction
• Tendu en croix in plié 1x each direction
• Plié in first: plie, forced arch, relevé and down then reverse
• Battements 3x each leg and hold