Howell Central Sensations

Complete training plan videos for turns, leaps, endurance, core, ankles, balance & so much more! Filter through training plans for your Dancer’s

  • Level: Beginner through Advanced
  • Goals: Endurance, Strength, Flexibility, Balance
  • Desired Skills: Turns, Leaps, Kicks, Acro Tricks

Members can download, print, or pull up training plans in class or easily make your own for specific dancers.

Each plan is easily modified, takes less than 15 minutes, and is easy to execute for any style or dance level.

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Howell Central Sensations

CATEGORY: Endurance, Power, Strength
LEVEL: Intermediate
EXERCISES: 14

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.

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Try adding some exercises to your plan.
ADD EXERCISE
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Jumping Jack Lunge
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Dolphin Push Up
LEVEL: Intermediate
CATEGORY: Strength
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Spiderman Plank
LEVEL: Advanced
CATEGORY: Power, Strength, Warm Up
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Yogi Squat
LEVEL: Beginner
CATEGORY: Flexibility, Power, Strength, Warm Up
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Up Down Hover
LEVEL: Beginner
CATEGORY: Balance, Strength
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Squat Jump
LEVEL: Intermediate
CATEGORY: Endurance, Power
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Lunge, Curl, Squat and Press
LEVEL: Intermediate
CATEGORY: Strength
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Mountain Climber Jump Squat
LEVEL: Intermediate
CATEGORY: Endurance
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Flutter Kick Shoulder Press
LEVEL: Advanced
CATEGORY: Endurance, Strength
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Super Glute Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Knee Hug
LEVEL: Advanced
CATEGORY: Endurance, Strength
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Lateral Skip
LEVEL: Intermediate
CATEGORY: Balance, Strength
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Reverse Lunge Squat
LEVEL: Intermediate
CATEGORY: Strength
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Diagonal Mountain Climber Plank Jack
LEVEL: Advanced
CATEGORY: Balance, Endurance, Power, Strength, Warm Up

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