Ballerinas are known for a few things – their grace, their flexibility, their ability to turn around upwards of 32 times and not fall over…but one thing I feel sets ballerinas apart from the rest of the crowd…is their legs. Ballerinas have these long, slender legs that seem to stretch on and on and on for days not to mention they can lift their legs and hold them to the sky.
Today’s workout is dedicated to the legs- most notably the hamstrings. If you’re not familiar with anatomy, the hamstring is one of three muscles on the back of your leg while the quadriceps make up the front of your leg.
Hopefully when you do the moves today, you feel the work more in the back of your leg (hamstring) rather than the front (quadricep). You may also feel it in your glutes and back during the deadlift and single leg warrior.
If you don’t follow me on Twitter or Periscope head on over and give me a follow. I complete my workouts live and then re-blog them (this way if you miss a live workout, just check back here).
Here are my stats for this workout (I just purchased a new OrangeTheory Fitness wrist heart rate monitor. I had a few breaks due to technical difficulties, so I never quite made it in the “Orange” Zone (this is the zone described by Orange Theory Fitness, that stimulates metabolism and increases energy and cultivates “afterburn” – meaning you continue to burn calories even after your workout is over).
For this workout, I performed two instead of three circuits – I ran into some technical difficulties and couldn’t work out longer than I had- but I wrote out a third treadmill circuit below in case you want to get all three circuits in.
My workouts combine cardio and strength training and are completed in circuits on the following schedule:
5-10 Minutes Treadmill Warm Up
Circuit 1- 3 strength training exercises 10 Minute Treadmill with arm weights
Circuit 2- 3 strength training exercises 10 Minute Treadmill with arm weights
Circuit 3- 3 strength training exercises 10 Minute Treadmill with arm weights
5-10 Minute cooldown and stretch
Begin Workout on Treadmill 5-10 Min I wear 10lb ankle weights but this is optional. Set your speed 3.5 Incline to 8 (speed and incline will increase)
Circuit 1: Exercise 1: Weighted Glute bridge with a chest press (15lbs 15reps) https://www.periscope.tv/JessClay1983/1ynKOWbzOzzKR?#
Exercise 2: Deadlift with Hammer Curl Combo (10lbs 15 reps) PS Check out the new logos!
Exercise 3: Single Leg Warrior with Tricep Kickback (10 lbs 15 reps)
Treadmill Circuit 1: 10 Minutes on Treadmill Speed 3.5 Incline 8 At 5 minutes Stop and add 10 lbs weights – complete 20 bicep curls.
Circuit 2: Repeat Exercises 1, 2 and 3 Above
Treadmill Circuit 2: 10 Minutes on Treadmill Speed 3.5 Incline 8 At 5 Minutes Stop and add 10 lbs weights – Complete 20 Shoulder Presses
Circuit 3: Repeat Exercises 1, 2, and 3 Above
Treadmill Circuit 3: 10 Minutes on Treadmill At 5 Minutes Stop and add 10 lbs weights – Complete 20 Pectoral Flys
**Remember** when using weights while walking on the treadmill. Stop the treadmill before picking up and putting down. Keep speeds slow to avoid falling.
Enjoy the Workout! Let me know how you like it in the comments below!
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