My Time in Moab – Day One

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Bison in front of the Grand Tetons- Photo: 2016 Jessica Clayton

Each year for Christmas and Birthdays, I purchase my boyfriend a photography adventure. It’s usually a road trip that we can take together by quickly jumping in the car and driving to a destination we can reach in 10 hours or less. With destinations like Rocky Mountain National Park, Glenwood Springs, Jackson Hole Wyoming and more! This year our destination is Moab, UT home to Arches and Canyonlands National Parks.

We left yesterday (2/17/2017) and drove off through the beautiful Colorado mountains down I-70. We like road trips, we play silly games all along the way to keep us entertained…a silly game called “Bingo” where when we see something we yell “Bingo!” My personal favorites are “Road Kill Bingo!” and “Hay bale Bingo!” (since I’m not driving, I’m usually the one spotting everything…unless of course there’s roadkill in the middle of the road).

IMG_8192[1].JPGWe arrived in Moab in about 5 1/2 hours which was about 4 hours faster than our trip to Jackson Hole, WY where we photographed in Grand Teton National Park last year. First thing we did after checking into the Aarchway Inn, was to try a local restaurant. We chose a place called the Broken Oar because in their ad they are “Home to the Sweet Potato Fries” and if you know me at all…you know I’m obsessed with sweet potato fries.

The restaurant itself is located inside a log cabin and decorated in a good ol’ Paul Bunyan fashion. I tried the Buffalo Burger and of course the sweet potato fries which were drizzled with honey (I’d say besides the honey…they were pretty standard- so was the burger). Todd had the pork chop which he raved about, although they also had ran out of all their barbeque items on the menu which is why we chose the restaurant.

img_00651After eating entirely too much food we headed back to the hotel for a night’s sleep in preparation of today’s adventure. We got a late start and left at about 10:30am. It was a rainy and cloudy morning, so we decided that we would start with something indoor. On the drive in to Moab, we noticed a lot of dinosaurs on the side of the road at the Moab Giants exhibit. We figured we’d give that a try since they had a museum and cafe.

What a fun adventure! We were probably the only one’s there who didn’t have kids- which means if you have a family…definitely swing by. It was cool! They had a Tracks Museum where you could look at different types of dinosaur tracks, watch videos, play a few games and feel and see dinosaur bones. Next we went to the theater (which was honestly the down point of the whole visit). It was supposed to be a 3D theater..but as we discovered, the glasses need to be recharged or they don’t work…well we somehow got uncharged glasses so instead of 3D we only saw double and green images. The information was pretty great with a time line starting back some 4 billion 300 million years ago…so hopefully they can get the glasses fixed and make for an even better experience.

We had some of the most fun at the outdoor Dinosaur Adventure where they had some dinosaur replicas that you could touch and take pictures with. You walked through a path and could stop at each sign. They staged the dinosaurs in “real-life” scenarios…eating the bushes, being chased by predators…etc. Each dinosaur had a correlating sign that explained the dinosaur type, size, weight and some fun facts.

 

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My favorite attraction was the Aquarium. It was another 3D adventure, but this time the effects actually worked. You really felt like you were watching prehistoric sharks and whales. The final room was the most fun and had some added special effects which had us all laughing (except for one little one who thought it was scary…in case you have kiddos).

After our Dinosaur Adventure, we headed off to Dead Horse Point State Park and Canyonlands National Park. We got pictures at both parks, but it was a challenge with intermittent clouds and rain- but I will share the photos in a new blog once they are edited. In the meantime, head on over to my boyfriend’s page: Todd Strong Photography – he’s the professional photographer and I’m sure will have captured some amazing images- he won’t be able to start editing until we get home, but be sure to give him a “like” so you don’t miss them!

While you wait, here are some selfies we had with T-Rex

Have you ever been to Moab? Share your favorite things to do, see, eat and experience in the comments below!

 

 

Power Hammy – for Ballerina Legs

Ballerinas are known for a few things – their grace, their flexibility, their ability to turn around upwards of 32 times and not fall over…but one thing I feel sets ballerinas apart from the rest of the crowd…is their legs. Ballerinas have these long, slender legs that seem to stretch on and on and on for days not to mention they can lift their legs and hold them to the sky.

Today’s workout is dedicated to the legs- most notably the hamstrings. If you’re not familiar with anatomy, the hamstring is one of three muscles on the back of your leg while the quadriceps make up the front of your leg. hamstring_medium-1

Hopefully when you do the moves today, you feel the work more in the back of your leg (hamstring) rather than the front (quadricep). You may also feel it in your glutes and back during the deadlift and single leg warrior.

If you don’t follow me on Twitter or Periscope head on over and give me a follow. I complete my workouts live and then re-blog them (this way if you miss a live workout, just check back here).

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Here are my stats for this workout (I just purchased a new OrangeTheory Fitness wrist heart rate monitor). I had a few breaks due to technical difficulties, so I never quite made it in the “Orange” Zone (this is the zone described by Orange Theory Fitness, that stimulates metabolism and increases energy and cultivates “afterburn” – meaning you continue to burn calories even after your workout is over).

For this workout, I performed two instead of three circuits – I ran into some technical difficulties and couldn’t work out longer than I had- but I wrote out a third treadmill circuit below in case you want to get all three circuits in.

 

 

My workouts combine cardio and strength training and are completed in circuits on the following schedule:

5-10 Minutes Treadmill Warm Up
Circuit 1- 3 strength training exercises
10 Minute Treadmill with arm weights
Circuit 2- 3 strength training exercises
10 Minute Treadmill with arm weights
Circuit 3- 3 strength training exercises
10 Minute Treadmill with arm weights
5-10 Minute cooldown and stretch

Begin Workout on Treadmill 5-10 Min
I wear 10lb ankle weights but this is optional.
Set your speed 3.5 Incline to 8 (speed and incline will increase)

Circuit 1: 
Exercise 1:
Weighted Glute bridge with a chest press (15lbs 15reps)
https://www.periscope.tv/JessClay1983/1ynKOWbzOzzKR?#

Exercise 2:
Deadlift with Hammer Curl Combo (10lbs 15 reps)
PS Check out the new logos

Exercise 3:
Single Leg Warrior with Tricep Kickback (10 lbs 15 reps)

Treadmill Circuit 1:
10 Minutes on Treadmill
Speed 3.5
Incline 8
At 5 minutes Stop and add 10 lbs weights – complete 20 bicep curls.

Circuit 2: 
Repeat Exercises 1, 2 and 3 Above

Treadmill Circuit 2:
10 Minutes on Treadmill
Speed 3.5
Incline 8
At 5 Minutes Stop and add 10 lbs weights – Complete 20 Shoulder Presses

Circuit 3:
Repeat Exercises 1, 2, and 3 Above

Treadmill Circuit 3: 
10 Minutes on Treadmill
At 5 Minutes Stop and add 10 lbs weights – Complete 20 Pectoral Flys

**Remember** when using weights while walking on the treadmill. Stop the treadmill before picking up and putting down. Keep speeds slow to avoid falling. 

Enjoy the Workout! Let me know how you like it in the comments below!

 

 

 

Ballerina Abs

Sorry in the delay! I’ve had a busy few days! I just brought in 4 new Princesses for Dancing Princess Parties and getting them on the website was a priority…and very time consuming! I’ve also been tallying all the votes and feedback for my new Logo – three revisions and two rounds of voting – I do have a winner and will reveal soon!

I am glad to have a few minutes tonight. I just finished my 10th course for FREE 4 Week E-Course: Dance Studio Planning – Kicking off the New Year…and it’s not midnight, so I should finally upload my workouts from Monday!

In Monday’s Workout: Ballerina Abs, it was all about the Transverse Abdominal muscles. These muscles are the lowest of the 6 layers of abs and are the most important for ballet dancers. In ballet, you want to keep your hips and pelvis “square” and stable. Strengthening these muscles will be key in accomplishing this.

If you joined me live on Periscope you know how the workout structured:

5 Minute treadmill workout with 5 lb ankle weights. 8 incline Speed 3.5

3 Exercise Circuit:
Exercise 1: 50 Toe Taps (on foam roller for balance)Exercise 2: Leg lower in outs (10 Reps) & Reverse (10 Reps) (with a small exercise ball between legs)
Exercise 3: Side Developpés (10 Reps each side)

10 Minute Treadmill cardio bursts:
4 Minutes 8 incline 3.5 speed
1 Minute Chassé on treadmill to the right*
4 Minutes 8 incline 3.5 speed
1 Minute Chassé on treadmill to the left*

*Hold on to the bar for the Chassé – turn side ways

Repeat the 3 Exercise Circuit and Treadmill burst 2x’s

Here are the videos to perform each exercise!

Exercise 1: 50 Toe Taps
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Click photo to be taken to video

You will need a foam roller. 5lb ankle weights (optional)
Lay with your back on the foam roller. Place palms lightly on the floor for stability. Pull abs in towards spine (bellybutton towards spine). Lift both legs and gently touch each toe alternating. Complete 50 reps.

Exercise 2: Leg Lower Combo

Use a small exercise ball and 5 lb ankle weights (optional.)
Pull your abs tight – belly button towards spine – lower legs and bend in and up. Repeat 10 Times then Reverse!
This exercise works your Transverse Abdominal muscles needed for hip and pelvis stability.

Exercise 3: Lying Side Développé

Use 5 lb ankle weights (optional.)
This exercise can also be done on the floor. Be sure to keep your bottom leg lifted – it helps to engage those abdominal muscles to help you balance. Repeat each leg 10 Times!
This exercise works your Transverse Abdominal muscles needed for hip and pelvis stability.

Enjoy the workout! As always comment below and let me know how you liked the workout! What do you want to work next? Abs, Arms, Legs, Back? Let me know!

Sunday Fitness Fun-Day Workout

Hey I got a workout in on a Sunday! It’s a miracle. Normally my mind is thinking about everything but working out on Sunday. It’s my last day off before the week! So I usually spend it relaxing with my boyfriend.

I streamed my 3 strength exercises live this morning on my Periscope Account (or tried too…the live stream kept stopping or would pause half way through). So I had to take three shorter videos as back up to download to my phone which I’ve uploaded below. Hopefully I’ll get the kinks figured out soon so I can do live stream workouts that you can join me on!

This workout is structured like my last workout Putting the Ballet in Planking as follows:

10 Minute Treadmill Warm Up – Ramp Setting. Steady Incline Starting at 8. Steady Speed Increasing to 3.5

After Warm Up do Circuit 1:
– Pass through Lunge
– Man Maker
– Plan Twist w/Row

10 Minute Treadmill w/Arm Weights – Ramp Setting. Steady Incline Starting at 8. Steady Speed Increasing to 3.5. At 5 minutes, pause. Grab 10 lbs weights and 10 reps of a bicep curl to shoulder press combo. Pause again, put down weights and finish until 10 minutes is reached.

Circuit 2:
– Pass through Lunge
– Man Maker
– Plan Twist w/Row

10 Minute Treadmill w/Arm Weights – Ramp Setting. Steady Incline Starting at 8. Steady Speed Increasing to 3.5. At 5 minutes, pause. Grab 10 lbs weights and 10 reps of a hammer curl to tricep kickback. Pause again, put down weights and finish until 10 minutes is reached.

Circuit 3:
– Pass through Lunge
– Man Maker
– Plan Twist w/Row

10 Minute Treadmill w/Arm Weights – Ramp Setting. Steady Incline Starting at 8. Steady Speed Increasing to 3.5. At 5 minutes, pause. Grab 10 lbs weights and 10 reps of a Pec Dec Fly. Pause again, put down weights and finish until 10 minutes is reached.

5 Minute Cool Down and Stretch!

**REMEMBER** When holding weights on the treadmill you should not be running…or jogging. The highest speed should ever be 3.5. If you want a faster cardio workout, don’t use the weights. Like I’ve said before we aren’t trying to make an appearance on America’s Funniest Home Videos or break a leg…

Here’s the three exercises in the Circuit:

#1- Pass through lunge
I used a 5lb weight and did 10 reps (r/l)


#2- Man Maker
This is a combo exercise. Start in a plank position. Push up. Jump your feet in to your hands so you’re in a deep squat. Lift the weights above your head to a shoulder press. Lower the weights back down to the floor in a deep squat and jump your feet back to your plank position. Repeat!

#3 Twisting Passé Plank w/Row
I used 5 lb weights and 5lb ankle weights. 10 reps (r/l) Notice arms and legs are in opposition.


Enjoy the workout! Let me know how liked it in the comments below! I’m planning to go live tomorrow from 9am-10am MST with a high cardio workout lower impact strength training workout for Muscle Monday! Follow me on Twitter @jessclay1983 so you don’t miss the live feed (hopefully will work!)

 

 

 

So you want to take dance classes? How to choose a Dance Studio.

So  you want to register your child in dance class? Or maybe you’re an adult who is looking for a new hobby or a good exercise regime? There are dance studios on every corner, thanks to TV shows like Dance Moms and So You Think You Can Dance. How on earth are you supposed to choose a dance studio with all those options? Why shouldn’t you just choose the studio closest to home? I hope this blog gives a little incite on the dance industry. Competitive vs recreational dance, and how you can tell the difference between a quality dance program, vs someone who just wanted to open a dance studio.

Here are some facts about dance and the human body: 

  1. Dance is an athletic activity. The body is the instrument. Therefore careful teaching techniques must be followed to avoid injury.
  2. Most children don’t have fully developed bones and joints until between age 12 – 14
  3. Injuries among dancers are on the rise 37%

I’m not making it up…here are some articles:
10 Common Dance Injuries
Skeletal Development in Children
Intense competition drives young dancers to extremes
As Dance Grows in Popularity, Injuries Rise

dsc08463So I don’t share those above articles to scare you out of enrolling in dance classes, or signing little Suzie up for her first ballet class in her sparkly tutu…I want you to sign up your kids for dance class, but, I want you to be smart about it!

What are some things you can look for in a QUALITY dance program?

  1. How strong is their ballet program?
    Ballet is the basis of ALL dance. Yes even tap and hip hop. Most of the famous hip hop and tap dancers have had some type of ballet training. Does that mean they are professional ballerinas? No- it just means they’ve used ballet technique to train and build their muscles to properly execute advanced moves to avoid injury.So how you do you know if a dance studio has a good ballet program?
    Looking at the website is a great place to start. Do they even offer a ballet class, and if so, how often? What type of ballet do they offer (yes there are many different styles: Balanchine, Vaganova, RAD, Checcetti)? These terms may be foreign to you, so here’s a great Blog Post from the Diablo Ballet Blog that explains the different techniques.

    How often is ballet on the schedule?

    -If ballet is only listed one day a week or not all, I would highly suggest you air on the side of caution.
    – If they have a ballet program offered every day of the week, but it’s only one or two levels, that is also a red flag. There are 8 levels of classical ballet that dancers should be trained in.

    Are the students required to take ballet? Or is it optional?
    – If the studio makes ballet optional, it’s probably not too focused on ensuring their dancers receive the best training.

    Do the students wear ballet attire?
    – In ballet there is one uniform: leotard, pink tights, pink ballet slippers and hair in bun. If the studio doesn’t enforce an appropriate dress code for their ballet program; they probably don’t put too much care in the technique that is being taught.

  2. What is on the Teacher’s Bio?
    Have you thought about reading your teacher’s bio? What type of dance experience do they have? In general a quality dance educator should have at least 3-5 years of pre-professional dance training with an additional 2-3 years of assistant teaching experience. (No a STUDENT should NOT be teaching dance classes). A lot of studios will employ their students as the teachers to save money. This is a huge RED FLAG. Students can assist a professional dance teacher, but should never be in charge of a class on their own.What should I be looking for in my Teacher’s Bio?
    – Where did they train?  Do they list the studios they have trained at in their bio? Are the studios prestigious companies (ie: Julliard, Joffery, Alvin Ailey etc) or did they train at a Dolly Dinkle Studio…ie: Jan’s School of Dance  (not to say that every Jan’s School of Dance is Dolly Dinkle…) So how can you find out? I would google the studios your dance teacher lists on their bio or resumé and check out their websites. If you want to see an example of a professional dance instructor bio, please read mine.

    Who were their teachers?
    – Does their bio include who they trained with? Obviously there are big names in the dance world that would indicate someone has received quality training. Did their teachers have successful careers of their own? Of course if you’re a mom just looking to enroll Suzie in her first dance class, you may not have any idea of “big” names in the dance world. So I would suggest that you Google the people your teacher has trained under.

    What if my teacher doesn’t have a bio listed? 
    – Red Flag! I’d ask to see a copy of their resumé or ask the questions above.

    What about a degree?
    – Most professional dancers do not have time to attend college to earn a teaching degree. A degree does not necessarily indicate quality training.

3. What kind of dancers has the studio produced?
Take a look at the studio’s website. Has the studio produced any professional, performing dancers? How many? While this can be a benefit to a studio, a studio that hasn’t produced professional dancers may not necessarily indicate poor training. For example my program, Dance Exploration, is non-competitive. So it’s very unlikely our program would produce any professional dancers. Our program is designed to instill a love of dance in our dancers and we hope they will go find a professional dance studio to continue their training once they’ve graduated from our program.

4. Can you Observe a Class? 
I would suggest you always call the studio and ask for a class observation. Let them know you’re considering enrolling your child (or yourself) and want to observe before you commit to registering. If they don’t allow you to observe a class it’s definitely a Red Flag. I’d be immediately wondering why they won’t allow an observation.

How many injured dancers do you see?
-If they do allow you to observe, I would look at the kids waiting in the lobby/dressing rooms. Do you see braces, crutches, boots etc. Are any kids sitting out to observe because of an injury? You don’t want to pay for injuries…they are expensive and they can ruin a career!

How is the studio maintained?
– Observing will also allow you to see how the studio is maintained. Are floors well taped? Mirrors clean? What does the office look like? Is it organized or a disaster.
– How is the office staff? Did the office staff greet you and make you feel welcome?

How does the teacher engage with the class? 

– One of my pet peeves as a dance teacher is when a teacher turns their back on their students and teaches through the mirror. The mirror is a tool for the students NOT the teacher. Clint Salter, author of Dance Studio Transformation, writes in his book:

“I’m sure you’ve seen a teacher take a class where it’s almost like they’re the only ones in the room, as they spend the whole time looking at themselves in the mirror.”

At Dance Exploration, our teachers always teach facing the students. We also teach in circles rather than lines so all students can see the teacher and feel included.
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Is the instructor patient?
– Most dance studios are NOT like the TV Show Dance Moms and Abby Lee Miller. If you’ve ever seen the show, they portray Ms. Miller screaming and barking at her students (now of course this is made for TV…but it’s a perfect example of what NOT to look for in a dance teacher). Nothing is worse than a teacher who spends the whole class screaming and yelling at the students. Corrections should be applied in a positive way. Students should be encouraged to reach their full potential and should have trust in their dance teacher. This can’t be accomplished in a hostile environment.

How are steps taught and corrections applied?
– Dance is learned first through imitating the instructor. If the instructor is marking combinations or sitting down and not demonstrating at all, it’s hard for the students. An exception can be made for more advanced level dancers who should know the terminology well enough to perform steps without necessarily seeing them performed.

– I am a big believer in hands on corrections. Dance is also learned through feeling. If you’re performing a move incorrectly a hands on correction can help you fix the mistake. For example if a student is standing in sou sou with a sway back, the teacher placing their hands on the lower ribs and back can help the student “feel” the correct way to stand.

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Recreational vs Competitive vs Pre-Professional

There’s a difference between a recreational, competitive and pre-professional dance studios.

Recreational
Dance Exploration is a recreational dance program. We operate by traveling into the local schools. We do not participate in competitions nor do we host big recitals. Our dancers do have the chance to perform in private showcases for their families. Our program teaches beginning to intermediate levels of dancers through elementary school.

Competitive
A competitive studio usually participates in big competitions. They may offer recreational programs in addition to competitive dance teams. Competitions can be team or individual based. Competitions all have different standards by which they judge routines. Now a days many competitions focus more on the tricks performed rather than the technique. There’s a blog post by Bree Hafen circulating the internet which discusses the difference. (In case you’re wondering, technique should always be taught before tricks. I call this teaching progressively and it’s the best way to avoid injury). Competitive studios usually put on big recitals for their students which include the costumes.

Pre-Professional
Pre-Professional studios are usually big named studios (Alvin Ailey, Joffrey, Juilliard etc). Most states have a Professional Ballet Company with a Pre-Professional dance academy designed to produce the next generation of professional dancers. I was trained at the Colorado Ballet Academy which is the Pre-Professional training program to the Colorado Ballet. Schedules may be more rigorous and tuition may be higher as the training is considered more prestigious. Most Pre-Professional ballet companies do not participate in competitions besides the major ballet competitions. They also provide opportunities to perform in professional productions such as the Nutcracker.

Hopefully this helps you decide how to pick your dance studio! I hope you don’t just choose the studio across the street. Do some research and be sure the program is right for you! If you have any questions about picking a dance studio, leave me a comment! I’d love to help!

 

 

 

Workout Wednesday – Putting the Ballet into Planking

I got a great workout (and read in) this morning. As you may know, I’m hosting a 4 Week FREE E-Course called Dance Studio Planning – Kicking off the New Year!  Although this course is focused on the dance studio industry, I think it is a really great course for anyone who has goals and wants to accomplish those goals! I cover 4 main parts of the goal planning process:

  1. Evaluating and Reflection
  2. Goal Setting
  3. Planning
  4. Implementing

I talk about finding your Theme Word for the year, and then creating a theme word for each month, week and day. Then how to set your “appointments” to meet each and every task on your daily list of “must do’s.” If you have a goal to lose weight, write a blog, start a business…or whatever your 2017 has in store, you should give the course a try. It is free afterall…

Any way I was reading The Marketing Plan my William M. Luther while treadmilling. Sure, it’s an older book- he talks more about TV and Print ads than what we have now a days on the internet…but he made so many good points about the importance of finding your target markets and how many companies took off or went under based on the image they presented in the community, or simply targeting the wrong market. He’s inspired me to change my Marketing Plan section on Week 3 Course 2 to an Action Plan course and leaving a Marketing Plan E-Course for a later time. More on that soon. Without further ado, let’s talk about my workout for today and how I burned 730 calories doing a  ballet infused strength/cardio workout!

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If you follow me on Twitter, @jessclay1983 I am going to start going live more frequently on periscope with my workouts. If you don’t follow me, I’ll try to post them here. It was my goal when I started this blog to be highly fitness focused- hence the name Fitterina Ballerina. Keep in mind, I started the blog 3 years ago when I was still in my ballet company and Performing Ballerina was my primary job. Now my primary job has changed from a Performing Ballerina to Entrepreneur as I am hyper focused on running my three businesses.

That being said, I still love a good work out, and since I still frequently perform in Musical Theater productions (view my latest performance post) as a featured dancer, staying in shape is still very important to me.

So I’m not going to abandon my Fitness blogging, it just won’t be the only focus anymore.

Alrighty. That being said, here’s what I did today. I burned 730 Calories on this workout…and my undershirt was soaked in sweat when I got home…gross, but at least I know today was a good one. I use the Orange Theory Heart Rate Monitor to track my burns.

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So here’s how I start my workouts every time. I do a short 5 minute walk on the treadmill. I’ll set it to about 3.5 speed and an incline of 8.

After warming up I complete the following three exercises:

Inspired by a Tracy Anderson Pin I found on Pinterest. I did change a few things from the pin and made it more balletic.

 

 

 

 

 

 

Move #1 I called this one the kicking punch plank…I’m sure there’s a more technical word for it. You basically get in a crab walk position. With a weight in your right hand cross your right leg on top of your left and punch and kick at the same time. The first few times I fell over LOL so definitely try to get your balance. You could probably do just the kick without any arm weights or movements if you’re needing a modification.

Click the link in my tweet below to watch from my live broadcast.

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Move #2 Twisting arabesque plank to a kick. You start in a plank with your right leg off the floor you twist and put your right toe on the floor (heel lifted) and kick your left leg, then slowly lower yourself back down to your starting position. I was thinking a fun exercise would also to be some calf raises in that kick position…do a couple heel lower and raises while trying to balance…so it’s on my to do list.

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Swinging arabesque plank into a Penché Pike. No need to do a penché pike…but I did because I’m a ballerina and it’s what I do. You can get a nice burn just doing a 45 degree leg in a plank position. Don’t worry if you’re not as flexible as I am…I wasn’t called “Miss Gumby” for the first 15 years of my life for nothing 😉

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After you’ve done 10-15 reps of these exercises you grab a 5-10 lb weight and head to the treadmill. I wear my ankle weights on the treadmill. Start the treadmill back up. 3.5 Speed and a slow rising incline starting at 8. My treadmill increases the incline and speed for me… if yours doesn’t just improve the incline/speed as needed. I climb for about 5 minutes. Then I pause the machine at at about 5 minutes and grab my arm weights and continue the climb while doing an arm combo exercise. Today my first arm combo was a bicep curl to shoulder press. Do 10 reps. Pause the treadmill, put the weights down and continue climbing until you’ve been on the treadmill for 10 minutes.

Next leave the treadmill and repeat the circuit of 3 exercises I shared above.

Then back to the treadmill for another 10 minutes. 5 minutes on a steady climb. Then another arm weight combo my second set was a tricep kickback to a hammer curl. **NOTE** Perform the arm weight moves while walking at your own risk… make sure your treadmill isn’t set on super high speeds that are going to cause you to drop weights…or fly off the machine. Seriously we aren’t trying to make it on AMFHV and we’re certainly not trying to get hurt. My speed is never higher than 2-3 when I’m holding weights). Complete 10 reps of arm weights. Continue walking on your climb stop when you reach 10 minutes.

Repeat circuit of 3 exercises.

Then back to the treadmill for your last 10 minutes of cardio and combo arm weights. Again steady climb for 5 minutes. Pause, grab your arm weights, start treadmill again on slow climb. 10 more arm combo reps. Stop finish your 10 minutes.

After this last 10 minute burst I do a 5 minute cool down and stretch.

Remember, exercise at your own risk and modify any exercises. Don’t use weights and lower legs, heels where needed.

If you try this workout, let me know in the comments how you liked it!

Til next time,

Fitterina Ballerina