GETTING STARTED
WHERE TO BEGIN
Below are our first 5 introductory workouts. By doing these, you will be introduced to the basic movements used in most of our daily workouts. Each movement is linked to a YouTube video, demonstrating how to correctly perform it.
Once you have completed these 5 workouts, you are ready to begin our daily programming!
Good Luck!
Understanding Workout Terms
WOD -Workout of the Day
AMRAP – As Many Rounds As Possible (in a given time)
RFT – Rounds for Time (One round = All movements listed)
INTRO WOD 1
Click here to watch Emma do one round of the workout.
Before starting, be sure to warm-up using either your normal dance class warm up, or see the bottom of the page for a general one!
7 min AMRAP
10 Squats*
20 Highs*
10 Sit-ups
20 Lows
Score: Number of rounds completed in 7 minutes.
To reduce difficulty:
Squats: Place a chair behind you and squat down to the chair then back up.
Highs: Alternate 1 or 2 high jumps with one low jump (count only each ‘high’ jump as 1 rep)
INTRO WOD 2
Click here to watch Steph do the first part of the ladder.
Before starting, be sure to warm-up using either your normal dance class warm up, or see the bottom of the page for a general one!
10 min Ladder
5 Step Ups*
5 Burpees
10 Step Ups*
5 Burpees
15 Step Ups*
5 Burpees…
Continue increasing number of step ups by 5.
Score: Number of steps & burpees you got up to.
Step ups: Around a 20 inch or 50 cm high step, chair, or box.
INTRO WOD 3
Click here to watch Emma do the first round of the workout.
Before starting, be sure to warm-up using either your normal dance class warm up, or see the bottom of the page for a general one!
3 RFT
20 Lunges
20 Endurance Clicks
20 In & outs*
Score: Amount of time taken to complete 3 rounds.
To reduce difficulty:
In & outs: Substitute mountain climbers.
INTRO WOD 4
Chipper
Click here to watch Steph do the first part of the workout.
Before starting, be sure to warm-up using either your normal dance class warm up, or see the bottom of the page for a general one!
5×8 bars of dancing* (E.g. one full hornpipe)
20 mountain climbers
4×8 bars of dancing
20 mountain climbers
3×8 bars of dancing
20 mountain climbers
2×8 bars of dancing
20 mountain climbers
1×8 bars of dancing
Score: Time taken to complete.
Dancing: Recommended that this is your heavy/hard shoe dance for competition.
INTRO WOD 5
Click here to watch Steph & Emma do the first round of the workout.
Before starting, be sure to warm-up using either your normal dance class warm up, or see the bottom of the page for a general one!
15 min AMRAP
7 press ups
14 Single Leg Hops
7 Power Jumps
14 Shoulder Taps
Score: Number of rounds + repetitions completed in 15 minutes
To reduce difficulty:
Press ups: Place knees on the ground or only go halfway down.
Single Leg Hops: Hop with both feet.
Shoulder Taps: Place your knees on the ground.
General Warm Up
(Specific warm-ups tailored to each workout coming soon…)
3 Rounds of…
20 Jumping Jacks
10 Air Squats