National Dance Academy Ages 12 +

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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National Dance Academy Ages 12 +

CATEGORY:
LEVEL: Beginner
EXERCISES: 13

Hi Candice! Here are the exercises I did with the 12+ dancers last week!

Thank you again for having me!

Exercise 1 -2 across the floor

Exercise 3-5, with a band around legs, 25 of each

Exercise 6 –  14 were circuits. Do three at a time each one for 40 seconds, rest for 20 seconds. After you get through 3, rest for 2 minuted and move on to the next.

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Lunge Burpee
LEVEL: Beginner
CATEGORY: Balance, Endurance, Power, Strength, Warm Up
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Inch Worm
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Hip Bridge
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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One Leg Hip Bridge
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Banded Half Squat
LEVEL: Beginner
CATEGORY: Power, Strength
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Banded Shuffle Squat Jump
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Banded Mountain Climber
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Plank Squat
LEVEL: Intermediate
CATEGORY: Endurance, Power, Strength
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Up Down Hover
LEVEL: Beginner
CATEGORY: Balance, Strength
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Push Back Plank
LEVEL: Advanced
CATEGORY: Power, Strength
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Squat Jump
LEVEL: Intermediate
CATEGORY: Endurance, Power
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Reverse Lunge
LEVEL: Beginner
CATEGORY: Strength
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Plank Squat Press
LEVEL: Intermediate
CATEGORY: Power, Strength

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