Loading...
dance athlete training
AUDIO TIP
General
Beginner
None
Plan Details
The dance athlete training routine by oskaras.v is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
workout rotine for dance athletes. it will help you to make body ready for competition. the whole body is working
Routine detail
Day 1
Workout Day #1
Est. 103 min
8 exercises
Walking
1 Set
Machine Leg Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Jump Squat
3 Sets x 10 Reps
Seated Floor Hamstring Stretch
2 Sets x 8 Reps
Day 2
Workout Day #2
Est. 121 min
9 exercises
Rowing
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 3
Workout Day #3
Est. 102 min
9 exercises
Jump Rope
3 Sets
Kettlebell Swing
4 Sets x 15 Reps
Kettlebell Thruster
3 Sets x 10 Reps
Pull-Up
4 Sets x 6 Reps
Push-Up
3 Sets x 15 Reps
Burpee
3 Sets x 10 Reps
Mountain Climber
3 Sets x 1 Reps
Bodyweight Squat
2 Sets x 20 Reps
Plank
3 Sets
Day 4
Workout Day #4
Est. 73 min
8 exercises
Air Bike
1 Set x 1 Rep
Hanging Leg Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Side Plank
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Bodyweight Squat
2 Sets x 1 Reps
Seated Hamstring Stretch
2 Sets x 8 Reps
Day 5
Workout Day #5
Est. 48 min
8 exercises
Rowing
1 Set
Box Jumps
3 Sets x 8 Reps
Split Jump
3 Sets x 12 Reps
Jumping Jacks
3 Sets
Box Jump Tap Overs
3 Sets x 20 Reps
Treadmill Running
6 Sets
Lateral High Knee Skip
3 Sets x 8 Reps
Quadricep Stretch
4 Sets x 1 Reps
