Circuit

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This circuit workout for dancers focuses on building strength through swinging motions…preparing the dancer’s body to successfully move their arms and legs with momentum through space! Applicable for all dance styles, this workout builds functional core strength and trains the joints to withstand the forces of momentum. After the dynamic warm-up, you can choose to […]

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This circuit workout consists of 4 exercises focusing on rotational strength for the trunk and hips. The first round of the circuit is performed as the warm-up, using just bodyweight. For the second round of the circuit, we add moderate weight dumbbells to the exercise. You can perform 1-3 rounds of the circuit with the […]

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The theme of this workout is…speed! We spend a lot of time in Sugarfoot Therapy focusing on slow, controlled movement. In this advanced circuit workout, we highlight the variable of speed…challenging you to move quickly and powerfully while maintaining control. After a dynamic warmup, we do 2 rounds of the circuit, adding some tweaks in […]

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This routine warms up with hip and shoulder mobility work and then moves into a circuit that works the core on the floor, on the knees, and on the feet! The warmup, plus 1 round of the circuit takes about 20 minutes to complete. You can work on endurance by performing up to 3 rounds […]

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Follow along in real time, as Katie leads you through this hour-long full body dancer workout. We begin with a 9 minute warmup. Then we do two rounds of a 6-exercise circuit…plus a fun bonus finisher! During the cool down, you’ll feel sweaty, strong, mobile, and proud of yourself! Equipment used: long resistance band, looped […]

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This is a stamina-building conditioning workout specifically designed for dancer athletes. After completing a warm up, we will complete 2 rounds of the circuit. In the circuit, you will go through a series of 9 exercises. The sequencing intentionally aims to simulate the start and stop quality of dance performance…alternating between high-intensity plyometrics and challenging […]

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This circuit routine begins with a dynamic warmup. Then we perform 2 rounds of the circuit. The circuit begins with specific core activation work to prepare the core for fast and explosive movement, and then progresses to explosive plyometrics to help build power. The ability to change direction with control and power is important for […]

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Kettlebell workout for dancers, programmed by a Dance Physical Therapist.

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With this circuit routine, we are going to build upon many of our SFT basics exercises by adding load with dumbbells. This will further challenge our ability to decelerate. Adding weight enables us to train beyond our sport so our muscles are better prepared for the momentum and force they will encounter with dance. After […]

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This is a circuit workout that provides a full-body strength program using a kettlebell as the only piece of equipment. We begin with a warm-up consisting of active mobility exercises. And then we perform the kettlebell circuit, which includes a total of 6 exercises. You can choose to perform 1-3 rounds of the circuit. In […]

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