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Strength for Dance: Fundamentals (Home)

Dance with Kayleen

Coach
Kayleen Babel

This home-based strength training program is ideal for dancers with busy schedules who want to gain strength and improve dance performance.

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Take the guesswork out of your training
Follow a science-based program with exercise selections that have been hand-selected based on my experience training dozens of dancers.
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Become a better mover
Develop lean muscle to execute complex movements and dances with greater control and stability.
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Prevent injury
Strengthen your body to withstand the rigorous demands of your dance training.
Features
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Programming 2 days per week
Exercises you can complete with limited equipment that are accessible and challenging for beginners.
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Exercise Video Guidance
Instructional videos to show you the ropes and make execution easy.
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Delivered through mobile app
Track your progress and stay on top of your schedule with a dedicated mobile app.
Equipment
Required
Long resistance bands (with handles preferred) // Short loop resistance bands // Bench, box, or sturdy chair // Dumbbells (5 lb - 15 lb should be suitable) // Sturdy post, sofa, or doorway attach bands
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Sample Week
Week 1 of 6-week program
Sunday
Squat/Knee Dominant

A

Cardio Warm Up

1 x 5:00

B1

Dead Bug

2 x 10

B2

Downward Dog to Plank

2 x 10

B3

Modified Side Plank with Hip Abduction

2 x 10

C

Banded Box Squat (Bodyweight)

3 x 8

D1

Standing Resistance Band Row

3 x 8

D2

Incline Push Up

3 x 8

D3

Calf Raise With Ball

3 x 10

E1

Glute Bridge

3 x 10

E2

Resistance Band Lat Pulldown

3 x 8

E3

Pike Push-Up

3 x 8

F1

Downward Dog

1 x 30

F2

Pigeon Stretch

1 x 30

F3

Lunge Stretch

1 x 1 @ 30

F4

Hamstring Rope Stretch

2 x 0:30

F5

Lizard Lunge

1 x 30

Wednesday
Hinge/Hip Dominant

A

Cardio Warm Up

1 x 5:00

B1

Quadruped Knee Hover

2 x 30

B2

Modified Hollow Body Hold

2 x 30

B3

Paloff Press

2 x 8

C

Single Leg Bodyweight Hip Hinge

2 x 8

D1

1-Arm DB Row

3 x 8 @ 5 lb

D2

Floor DB Chest Press

3 x 8 @ 10 lb

D3

Banded Standing Hip Flexor March

3 x 8

E1

Walking Lunges

3 x 10

E2

DB Shoulder Press

3 x 8 @ 10 lb

E3

Resistance Band Lat Pulldown

3 x 8

F1

Downward Dog

1 x 0:30

F2

Lunge Stretch

1 x 0:30

F3

Hamstring Rope Stretch

2 x 0:30

F4

Supine IT Band Stretch

1 x 30

FAQs
Who is this for?
This program is ideal for dancers (ages 10+) that have little experience with strength training.
How long do I have access to the workouts?
You get lifetime access to this program after purchase.
Do I have to complete the workouts on the designated days?
The workouts are programmed for Monday and Thursday, but you can move them as needed to accommodate your schedule. That said, I don’t recommend going more than 3 days without completing a workout. Ideally, you should train Monday/Thursday, Tuesday/Friday, Wednesday/Saturday, or Thursday/Sunday.
How long do the workouts take?
Depending on how slowly you go, each session should take between 35-60 minutes to complete.
Strength for Dance: Fundamentals (Home)