6 Week Beginning Ballet Strength Plan

Average Weekly Training Hours 01:59
Training Load By Week
Average Weekly Training Hours 01:59
Training Load By Week

Welcome to the 6 Week Beginning Ballet Strength Training Program! I am so excited to start this journey with you towards creating a strong, well rounded ballet body.

You will be emailed your workouts daily. Each email will include;
•Exercise name.
•Link to the video or photo on how to perform the exercise (if necessary).
•Equipment needed.
•Number of sets.
•Amount of repetitions.

The following workouts contain a 6 week strength and conditioning training program for an intermediate to advanced dancer new to strength training and looking to improve their technique. (Please note that ballet classes are not included in this program.) Please use your best judgement when performing these exercises and stop if you experience any unusual type of pain.

Let's get started!

Sample Day 1
0:45:00
Full Body Conditioning

Full Body Conditioning. Goal: Your first workout of the Beginning Ballet Strength program will consist of leg exercises, abdominal conditioning and upper body exercises for a well rounded full body workout. This workout will improve your overall strength and muscular appearance. You will be training the shoulders, glutes, calves, biceps, hamstrings, triceps, and core. During this workout you will be moving from one body part to the next as to not fatigue one particular part of the body too much at once. Since today's workout is a starting point for the following weeks, some of the exercises may even feel a bit easy. Directions...

Sample Day 3
0:30:00
Abdominal Conditioning

Abdominal Conditioning. Goal: Today's workout will consist of abdominal conditioning. A strong core is the foundation for all movement in ballet and is especially essential for turns and balance both on pointe and flat. Read Directions below...

Sample Day 8
0:45:00
Full Body Conditioning

Full Body Conditioning. Goal: Today's workout will consist of leg exercises, abdominal conditioning and upper body exercises for a well rounded full body workout. This workout will improve your overall strength and muscular appearance. You will be training the shoulders, glutes, calves, biceps, hamstrings, triceps, and core. During this workout you will be moving from one body part to the next as to not fatigue one particular part of the body too much at once. You will notice that the weight used and repetitions has increased since last weeks full body workout.

Sample Day 10
0:19:59
Quick Core- Plank Workout

Quick Core- Plank Workout. Goal: Today's workout is a quick core workout. It will consist of plank exercises. You can even perform these exercise prior to your ballet class as a warm up.

Sample Day 12
0:45:00
Legs- Jump Workout

Legs- Jump Workout. Goal: You will be performing leg strengthening exercises that will improve your jump strength, endurance, and height. The primary muscles groups used in this workout are the hamstrings, inner thighs and glutes.

Sample Day 13
0:34:59
Abs & Arms

Abs & Arms. Goal: Today you are going to work on your abdominal muscles and upper body. This should be a fairly quick workout to improve your core stability and port de bras.

Sample Day 15
0:45:00
Dynamic Leg Workout

Dynamic Leg Workout