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Water bottle Workout

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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Water bottle Workout

CATEGORY: Strength, Warm Up
LEVEL: Beginner
EXERCISES: 6

Using their own water bottles as weights and holding them either straight out from their body or tucked into their chest, make this workout a little harder and a lot more fun!

  1. Narrow squat pulse: 8-10, 3 times through
  2. Shoulder Fly: 8-10, 3 times through
  3. Wall sit knee tap: 8-10 reps, each side, 3 times through
  4. Tick tock arms: 20 total, 3 times through
  5. Calf Raise arm circles: 20 total, 3 times through
  6. Lunge twist: 8-10 reps, each side, 3 times through
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Narrow Squat Pulse
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Shoulder Fly
LEVEL: Intermediate
CATEGORY: Warm Up
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Wall Sit Knee Tap
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Tick Tock Arms
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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Calf Raise Arm Circles
LEVEL: Beginner
CATEGORY: Balance, Warm Up
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Lunge Twist
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength

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