Hi Cara and team! Below you’ll find your customized training plan designed to improve your endurance and strength for skills like kip ups, turns, pom motions and getting low in your plié.

Exercise 1 – 2 : Dynamic warm up 

Stretch: https://www.youtube.com/watch?v=CwGOHIiZWMw&t=383s

Day 1: Exercise 3 – 8

Round 1:  35 seconds on, 20 seconds rest. Do 5 Burpees after exercise 5, then rest 2 minutes before going on to exercise 6-8.

Rest 2 minutes before going on to round 2.

Round 2:  40 seconds on, 20 seconds rest. Do 3 Burpees after exercise 5, then rest 2 minutes before going on to exercise 6-8.

Day 2 Exercise 9 -14

Round 1:  35 seconds on, 20 seconds rest, Do 5 Burpees after exercise 11, then rest 2 minutes before going on to exercise 12 – 14.

Rest 2 minutes before going on to round 2.

Round 2:  40 seconds on, 20 seconds rest, Do 3 Burpees after exercise 11, then rest 2 minutes before going on to exercise 12 – 14.

Feel free to split the plan and do one round at the beginning of class without burpees and then repeat at the end of class with burpees.

Here is the link to the exercise videos.

Please notice the modifications in the video (-) is how to make it easier, ( + ) Is how to make it harder.