Ballerinas are graceful, poised, and never seem to falter under pressure—which makes sense because they spend hours each day rehearsing their routines until they know them like the back of their hands. On top of dancing, they also put in hours of training to keep their bodies strong and flexible, so they can perform said routines perfectly and make their moves look almost effortless to the audience.
So it just makes sense to steal some of their moves to incorporate into our own fitness routines, right?
Jason Wimberly, a former San Francisco ballerina, created this six-move workout so you can do just that. The best part is that you don’t need a ballet barre or special shoes, so you can get a great ballet-inspired workout at home, on vacation, or wherever in the world you may be. Wimberly, who is also a certified personal trainer and founder of The Wall fitness studio in Los Angeles, designed this workout to hit all the major muscle groups ballerinas use—the quads, glutes, core, and arms—which also happen to be important for most daily activities (like walking, running, or lifting a heavy suitcase) and any other workouts you do.
All of these moves can be done in socks or barefoot, depending on your floors and what you’re comfortable with. Start with weights that are about 5 pounds, and if you want an added challenge, work your way up to 10 pounds after you’re comfortable with the moves. You’ll also need a circular resistance band. If you don’t have that equipment on hand, don’t fret: you can still get a great workout doing these moves with just your bodyweight.
Here’s what the workout includes:
- High Fifth — 12 to 15 reps
- Turned Out Extension on the Floor — 12 to 15 reps each side
- Banded Degage — 12 to 15 reps each side
- Center Stage — 12 to 15 reps
- Banded Rond de Jambe — 12 to 15 reps each side
- Take a Bow — 12 to 15 reps each side
Do each move for 12 to 15 reps.