Dance Team! I work out!!

Alrighty. So this week has been the start of dance team! Woo! I tried out in March and now practice has started. We had a camp with PDC at the beginning of summer and it was amazing! Well I could not think of what to do for fitness.. I was thinking to myself.. "I only workout like when? Um every 3 months?" (Unless you count dance classes) SO. In conclusion of that I decided to do my dance team warm up/stretching! Yay! Haha alright, here goes.

                                                        Warm up!

 Just a couple laps around the gym, maybe just jog in place or use a treadmill for a few minutes.

                                                     Jumping jacks! And some high knees 

                                                              A few little arm stretches.

(You can stand up for these if you want)

  Don't forget to stretch your neck too! (Not shown in photo hah)

                        Stretching

                                Keep your knees straight and try to get your head to your knee!

   

Hold for 30 sec. Do one set on both sides                              

                                                              Stretch out your back! (1)

Stretch out your back! (2) Do both sides

                                             Butterflies! (Try to get your nose to your toes!)

                                           Nose to your knees. (flexed feet & straight knees)

                                                               ^^ Do on both sides vv

 After these (if you are able) Try your splits! (I wasn't really stretched when I took these pictures so I didn't do them sorry)

                                                         And try the middle ones too!

Now to the good part!

Exercise

Crunches!

 Keep doing them with your legs up!

 Crossed

 Balance with nothing but your bum on the ground! At an angle where you can feel it in your abs!

 Scissor kicks. Still balancing.

 Switchy move. (I have no clue what its called so I call it that!) Cross your legs grab one of your wrists and switch your arms back and forth!

 Planks!

 Switch off these ab workouts through out an at least 4-5 minute song and eventually progress to a few songs adding up to about 13-15 minutes. (:

Now for some squats. Do 60 sec. worth. Hold each one for 1/2 an 8 count!      

Cool down             

Just do some more of the warm ups (Not the running or jumping jacks) And a few of the stretches toned down a bit though. Just so you don't get cramped up or too sore! 

 Go you if you actually did this work out! (:

Now your all officially dancers! Woo! Just kidding. Haha. But these exercises are guaranteed to keep a tight flat tummy and some nice dancer legs!! (That kid in the bottom right corner is my little brother Tristan haha! He snuck into the picture hah.)