Return to Dancing Fitness (4 of 7)

Week 4 of a 7 session ‘return to dancing fitness’ programme, starting and ending with ‘live’ session 6 weekends apart, and recorded videos for 5 weekends in between.

This is week 4, a ‘recorded’ session held on Sunday 11 April 2021.

Details of the ‘Easy’ option and ‘Hard’ options follow. You should choose the ‘Easy’ or ‘Hard’ option.

IMPORTANT: Before starting this please do the Warm Up at: https://youtu.be/8sP4o6Jc-YU and afterwards please do the Cool Down at: https://youtu.be/CJOk6YH7vLg .

EASY Option

Go at your own pace and don’t do any exercises that will cause you pain.

Core workout – 15 exercises – 20 seconds work, 20 seconds rest: Squats / Lunges / Ceiling Touches / Calf Raises / Elbow to Knee Crunch / … then on the mat … Leg Raises / Flutter Kicks / V-Sits / Ankle Taps / Russian Twists / V-Plank / Press Ups / Plank / Shoulder Taps / Tricep Dips

12:45 Plyometric workout – 12 exercises: 20 seconds work, 30 seconds rest: Mountain Climbers / Jump Squats / Jump Lunges / Morris Plain Capers / Fast Hops L / Fast Hops R / Morris Double Steps (*) / In & Out Squats / Jumping Jacks (Star Jumps) / 2 Footed Broad Jump / Burpee / Morris Single Steps (*) (*) (or choose Single Steps or Rant Steps)

HARD Option

12:20 Plyometric workout – 13 exercises: 20 seconds work, 20 seconds rest: Mountain Climbers / Jump Squats / Jump Lunges / Morris Plain Capers / Fast Hops L / Fast Hops R / Morris Double Steps (*) / In & Out Squats / 2 Footed Broad Jump / Plyo Jacks (Star Jumps) / Split Lunges / Burpee / Morris Single Steps (*) (*) (or choose Single Steps or Rant Steps)

This is part of a 7 session ‘return to dancing fitness’ programme, starting and ending with ‘live’ sessions 6 weekends apart, and recorded videos for 5 weekends in between.

The sessions are structured as: Warm-up mobility & stretching; Core workout to aid balance while dancing; Plyometric Workout including Morris steps – to add some power and spring into your step; Cool down.