Work that Barre! BALLET WORKOUT

PERFECTONE Bikini body – Ballerina style BY STUART TAYLOR

This workout combines principles from Ballet, Athletics, Boxing and Yoga – the perfect combination to help create the perfect you.

Section 1 – Warm up

We need to limber up the body with exercises that actively stretch and prepare the body for the more dynamic parts of the workout.

Perform each of the 4 exercises for 30 seconds:

1. Skip jumps (if you don’t have a skipping rope. Mimic the motion of skipping with the arms making circular motion whilst the legs are performing a jumping or skipping motion.).
2. Squat
3. Press up
4. Abdominal crunch

When all are completed immediately repeat each exercise for another 30 seconds

The next section is designed to get you the impressively toned & lean look ballerinas have in their legs.

Perform each of the 4 exercises for 45 seconds:

1. Step ups onto a chair
2. Lunge with dynamic torso twist
3. Side lunge with toe touch
4. Plié (Backwards lunge with back leg moving diagonally behind the front leg)

When all are completed immediately repeat each exercise for 30 seconds.

The next section is designed to get you that flat toned tummy:

Perform each of the 5 exercises for 60 seconds:

1. Abdominal crunch
2. Plank
3. Ballet twists (Sit on the peak of your bum so that your upper body and feet are both off the floor. Then slowly, with control twist the torso, touching the floor either side of the hips)
4. Reverse crunch (Lie on your back with legs straight in the air. Hands should be positioned by your side and using the stomach muscles raise your hip off the ground pointing the toes to the ceiling)
5. Side plank with leg raise (30seconds on each side)

When all are completed immediately repeat each exercise for 30 seconds.

This is the most dynamic part of the workout. THE SUPER MODEL SECTION!

Each exercise works the whole body. This makes it great for increasing cardiovascular fitness as well as toning all the muscles in the body. For this section each exercise requires a full 2 litre water bottle.

Perform each of the 4 exercises for 60 seconds:

1. Squats raising bottle over head as the legs are extended
2. Lunge holding the bottle in front of the body with the arms straight and twisting across the front leg as the back knee goes towards the ground.
3. Step ups onto a chair with both hands underneath the bottle, bicep curling at the top of the movement .
4. Plié with the bottle in both hands. As the back leg goes diagonally back place the bottle in front of the front foot.

When all are completed immediately repeat each exercise for 30 seconds.

To finish the workout a total body stretch should be completed.

We want long lean muscles please ladies!

Enjoy, Peace,

Stu