Conditioning: Sample Videos, Explanations, and Music Suggestions
If you're looking to supplement your work out outside of class, or you need to take a break, conditioning can be a great way to stay in shape (the right kind of shape for ballet)! Here, I've provided you with my "full body" conditioning that includes a warm up, the exercises, and the cool off and stretches. Please excuse the fact that I made these in my apartment and not in a studio/gym.
N.B. Check the video caption for info about the number of sets to do, as well as the song/s I suggest for each exercise!
N.B. Check the video caption for info about the number of sets to do, as well as the song/s I suggest for each exercise!
The Warm Up
I suggest you start with a good warm up that includes light stretching and then something to get your blood flowing, so you don't injure yourself during your conditioning. The first video includes the stretch portion of this; I like to do 3-5 sun salutations to start really warming up.
Suggested Song: "Teardrop" by Massive Attack
Forward Fold: 2 sets, hold for 5 breaths each Butterfly stretch: 2 sets, hold for 5 breaths each Twists: hold for 5 breaths to each side Cat/cow: At least 10, but you can always do as many is feels good! Child's pose: 1 time, hold for 5 breaths Downward dog: 1 time, hold for 5 breaths Standing forward fold: hold for approx. 30 seconds |
Suggested Song: "Sail" by AWOLnation
Take one deep breath for each movement. Coordinate your inhales/exhales as indicated in the video. Hold your downward dogs for 5 breaths each. |
The Exercises
My goal is to give you a "full body" work out that covers all of the major muscle groups and uses them in a way that is consistent with how we use them in ballet. I suggest starting with the core as soon as you finish your sun salutations, and then work your way up your body, from bottom to top. If you're following the videos, start with "Core" and then move left to right.
Suggested Song: "Little Bad Girl" by David Guetta
You get 8 counts of introduction. When the first verse starts, begin the normal set of crunches we do (8 straight, 8 twisting), going through, feet on the floor, legs lifted, legs to the ceiling, splits, butterfly, and legs extended. Take a break for 8 counts. When the music speeds up, do 32 counts of the bicycle/twists. Take a break for 8 counts. When the music softens, take your first bow pose and hold for 8 counts. Extend the legs and hold for 8 counts. Hold the pose in a spit for 8 counts. Bring arms/legs up and hold for 8 counts. Carefully lower yourself to the ground. You're done! And the music should be too. Suggested Song: "Super Massive Black Hole" by Muse
Do 32 sets. Suggested Song: "Put that Ass to Work" by LMFAO
Do 20 straight lifts. Do 20 lifts that alternate sides (keep your hips up the whole time, but lift to one side and then the other). Do 20 pulses in the center. Hold your hips as high as you can for 30 seconds. Repeat the whole set. Suggested Song: "4 Minutes" by Justin Timberlake feat. Madonna
32 circles forward. 32 circles backward. 32 presses forward. 32 presses backward. 32 presses up. 32 presses down. 32 waves forward. 32 reverse waves. |
Suggested Song: "I Believe in a Thing Called Love" by The Darkness
You 32 lifts with a flexed foot, in parallel, then 32 more with a flexed foot, but turned out. Do 32 lifts with a pointed foot, in parallel, then 32 more with a pointed foot, but turned out. Suggested Song: "Tongues" by Joywave
Do 10 leg lifts to the back on each side, turned out. Do 10 leg lifts to the side on each side, in parallel. Do 10 leg swings on each side, in parallel with a flexed foot. Be sure to curve your torso with it (When your leg goes side, Bring your head and shoulders towards that foot, and when your leg swings back, bring your head and shoulders towards it, but from the opposite direction). Suggested song: "Bulletproof" by La Roux
During the first verse, do one set of same-side-lifts (same arm as leg lift) but alternating sides, as in the video. When the chorus comes on, "swim" for the first 8 counts, and continue swimming but bring your arms back for second 8 counts. During the second verse, do one set of opposite-side-lifts (opposite arm as leg lift) but alternating sides, as in the video. When the chorus comes on, "swim" for the first 8 counts, and continue swimming but bring your arms back for the remainder of the chorus. Take a break. For the third verse, choose which set you want to do (same-side or opposite-side lifts). When the chorus comes on, swim for the first 8 counts, and continue swimming with the arms back for the rest of the song. Suggested Song: "Talking Body" by Tove Lo
32 sets to each side. |
Suggested song: "Super Bass" by Nikki Minaj
32 normal pulses.
32 pulses with heels lifting, alternating.
32 pulses en relévé.
32 normal pulses.
32 pulses with heels lifting, alternating.
32 pulses en relévé.
The Cool Off
It's important to cool off after you have worked out. Now that you are warm, this is a perfect opportunity to stretch and improve your flexibility!
Suggested Song: "My Blood" by Ellie Goulding
Forward Fold: 2 sets, hold for 5 breaths each Butterfly stretch: 2 sets, hold for 5 breaths each Criss Cross seat: hold for 5 breaths center and to each side. Do to both sides. |
Suggested Song: "Magic" by Coldplay
Side stretch: Hold for 5 breaths Forward over the leg: Hold for 5 breaths. Do to each side. Center stretch: Hold for 5 breaths. Frog: Hold for approx. 30 seconds. |
Suggested Song: "Slow Dancing in a Burning Room" by John Mayer
Runner's lunge: Hold for 5 breaths
Hamstring stretch: Hold for 5 breaths
Split: Hold for 30 seconds
Repeat to other side.
Runner's lunge: Hold for 5 breaths
Hamstring stretch: Hold for 5 breaths
Split: Hold for 30 seconds
Repeat to other side.