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Cycle one builds a foundation for basic dance technique and functional
fitness skills by combining ballet, dance movement, bodyweight exercise,
and yoga into one fun and inspiring class.
Stretch:
Figure 4 right leg 20 secs
Figure 4 left leg 20 secs
Bridge 10 secs 5x
Core:
Bicycles 50x
Boat Pose hold 10- 20 sec 3x
Back Work:
Cobra 3x
Upward Dog 20 secs
Stretch:
Pigeon right leg 20 secs
Straddle Stretch 20 secs
Pigeon left leg 20 secs
Straddle Stretch 20 secs
Filmed at Studio, Suhaila Salimpour School of Dance
Programming Verbiage - BarWorks Certification
Pictures - Raj Rathod
Upper Body:
New York City Ballet push up 10x
Plank hold 20 secs x3
Watch video here
Stretch:
Dolphin 20 secs
Watch video here
Lower Body:
Narrow V 1 Inch Lifts 1 Down & 1 Up 40x
Narrow V Alternating Releve 40x
Narrow V 1 Inch Lifts 2 Down & 2 Up 40x
Stretch
Forward Bend 20 secs
Glute Work:
Demi Point in Parallel right and left 20x each side
Bridge in Releve 10 secs 5x
Stretch:
Barre Stretch Figure 4 right leg 20 secs
Barre Stretch Figure 4 left leg 20 secs
Core:
Thigh Driving 10 secs 5x
Bicycles 50x
Back Work
Snake right leg 20 secs
Snake left leg 20 secs
Stretch
Crescent lunge right leg 20 secs
Lower Body:
Chair Pose at the Barre 1 inch lifts 40x
Wide V pulse 20x
Stretch:
Runners Lunge right leg 20 secs
Hamstring Stretch right leg 20 secs
Quad Stretch left leg 20 secs
Runners Lunge left leg 20 secs
Hamstring Stretch L leg 20 secs
Quad Stretch right leg 20 secs
Watch video here
Watch video here
Glute Work:
All Fours 1 Inch lift right leg 20x
All Fours 1 Inch left leg 20x
All Fours Hydrant 1 Inch Lift right leg 20x
All Fours Hydrant 1 Inch Lift left leg 20x
Stretch:
Supine Twist R side 30secs
Supine Twist L side 30secs
Core:
Boat Pose 10-20 secs 2x
Boat Pose Twist 1-20 2x
Boat Pose 10-20 secs 1x
Boat Pose Twist 1-20 1x
Back Work:
Upward Dog 30 secs
1/2 Camel Alternating R & L Sides 6x each
Stretch:
Downward Dog 30 secs
Upward Dog 30secs
Straddle Stretch 30 secs
Week 2, Day 2
Warm Up:
Tadasana
Marching 3mins
Upper Body:
Plank 20secs
Elbow Plank 20secs
Ring 1 Inch Lifts behind back 20x
Ring CCW circles 20x
Ring CW circles 20x
Watch video here
Watch video here
Stretch:
Eagle Arms Stretch right (R) arm under 20 secs
Eagle Arms Stretch left (L) arm under 20 secs
Deltoid Stretch R arm across 20 secs
Deltoid Stretch L arm across 20 secs
Watch video here
Lower Body:
Parallel Single R Leg 1 Inch Lifts 25x
Parallel Single L Leg 1 Inch Lifts 25x
Narrow V 1 Inch Lifts 40x
Narrow V 1Inch Lifts 4 Up & 4 Down 40x
Stretch:
Side Stretch at the Barre R Leg 30 secs
Side Stretch at the Barre - Nose to Knee R Leg 30 secs
Side Stretch at the Barre L Leg 30 secs
Side Stretch at the Barre - Nose to Knee R Leg 30 secs
Watch video here
Glute Work:
Flat Back R Leg 1 Inch Lifts 25x
Flat Back R Leg CCW Circles 25x
Flat Back L Leg 1 Inch Lifts 25x
Flat Back L Leg CW Circles 25x
Watch video here
Stretch:
Splits/Jazz Splits R 30 secs
Splits/Jazz Splits L 30 secs
Core:
Extended Arm Plank 20 secs
Repeat 2x
Side Plank 1 Inch Lifts R side 10x
Side Plank 1 Inch Lifts L side 10x
Repeat 2x
Elbow Plank Twist 20x
Watch video here
Back Work:
Cat and Cow 10x
Locust Pose 3x 10secs
Stretch:
Triangle R Side 30 secs
Extended Side Angle R side 30 secs
Wide Angle Forward Fold 30secs
Triangle L Side 30 secs
Extended Side Angle L Side 30 secs
Back Work:
Upward Dog 20 secs
Bow Pose 5-10 secs 3x
Stretch:
Downward dog 30 secs
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Stretch:
Eagle Arm Strech R Arm Under 20secs
Eagle Arm Strech R Arm Under 20secs
Reverse Prayer 20 secs
Watch video here
Watch video here
Lower Body:
Suhaila Squat Arms on Knees 20x
Suhaila Squat Arms in 2nd 20x
Suhaila Squat Arms in 5th 20x
Suhaila Squat Arms Back 20x
Suhaila Squat in Relieve, Arms in 2nd 5x
Wide V 1 Inch Lifts, Arms in 2nd 25x
Wide V 1 Inch Lifts in Releve, Arms in 5th 10x
Watch video here
Watch video here
Watch video here
Stretch:
Neutral Stretch at the Barre R Foot Flexed, Back Flat 20 secs
Neutral Stretch at the Barre R Foot Pointed , Back Flat 20 secs
Neutral Stretch at the Barre R Foot Pointed, Back Rounded 20 secs
Neutral Stretch at the Barre L Foot Flexed, Back Flat 20 secs
Neutral Stretch at the Barre L Foot Pointed , Back Flat 20 secs
Neutral Stretch at the Barre L Foot Pointed, Back Rounded 20 secs
Watch video here
Glute Work:
Flat Back Series R Leg Foot Flexed 1 Inch Lifts 10x
Flat Back Seris R 90 Degrees Foot Flexed 1 Inch Lifts 10x
Flat Back Series Hydrant R Foot Flexed 1 Inch Lifts 10x
Flat Back Series L Leg Foot Flexed 1 Inch Lifts 10x
Flat Back Series L 90 Degrees Foot Flexed 1 Inch Lifts 10x
Flat Back Series Hydrant L Foot Flexed 1 Inch Lifts 10
Watch video here
Stretch:
IT Stretch at the Barre R leg, Back Flat 20secs
IT Stretch at the Barre R leg, Nose to Knee 20secs
IT Stretch at the Barre L leg, Back Flat 20secs
IT Stretch at the Barre L leg, Nose to Knee 20secs
Watch video here
Core:
Leg Extension, Vertical to Parallel 20x
Oblique Crunch Alternating R & L Leg Extensions 20x
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13
Glute Work:
Ski Slope at the Barre 1 Inch Lifts R Leg Turned Out 20x
Ski Slope at The Barre Soft & Press R Leg Turned Out 20x
Ski Slope at the Barre 1 Inch Lifts L Leg Turned Out 20x
Ski Slope at the Barre Soft & Press L Leg Turned Out 20x
Wide V at the Barre, Facing Barre 1 Inch Lifts in Releve 25x
Stretch:
Neutral Stretch at the Barre, R Leg, Back Flat 20 secs
Neutral Stretch at the Barre, R Leg, Back Rounded 20 secs
Neutral Stretch at the Barre, L Leg, Back Flat 20 secs
Neutral Stretch at the Barre, L Leg, Back Rounded 20 secs
Core:
Sprinter 25x x2
Twisting Windmill 25x x2
Back Work:
14
Stretch:
Downward Dog 30 sec
Runners Lunge R Side 30 secs
Triangle R Side 30 secs
Downward Dog 30 sec
Runners Lunge L Side 30 secs
Triangle L Side 30 secs
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Back Work:
Superman 20 secs
Upward Dog 20 secs
Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs
20
Lower Body:
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, 1 Inch Lifts, Alternating Releve 40x
Parellel at the Barre, 1 Inch Lifts in Releve 40x
Narrow V at the Barre, R Leg 1 Inch Lifts 20x
Narrow V at the Barre, L Leg 1 Inch Lifts 20x
Stretch:
Runner Lunge right leg 20 secs
Hamstring Stretch right leg 20secs
Runner Lunge left leg 20 secs
Hamstring Stretch left leg 20secs
Glute Work:
Table Top R Leg 1 Inch Lifts 20x
Table Top R Leg Hydrant 20x
Table Top L Leg 1 Inch Lifts 20x
Table Top L Leg Hydrant 20x
Stretch:
Double Pigeon R Leg on Top 30 secs
Double Pigeon L Leg on Top 30 secs
Core:
Boat Pose 10-20 sec Hold 3x
Boat Pose Oblique Twist Alternating R & L 25x
Boat Pose 10-20 1x
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Back Work:
Cobra 20 secs
Stretch:
Cobblers Pose 30 secs
Dead Bug Pose 30secs
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Stretch:
Downward Dog 30secs
Upward Dog 30 secs
Childs Pose 30 secs
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Core:
Alternating Leg 1 Inch Lifts R Leg 25x
Alternating Leg 1 Inch Lifts L Leg 25x
Back Work:
Cobra (pictured below) 30 secs
Frog 30 secs
Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs
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Core:
Bicycles 50x
Boat Pose hold 10- 20 sec 3x
29
Back Work:
Cobra 3x
Upward Dog 20 secs
30
Stretch:
Pigeon right leg 20 secs
Straddle Stretch 20 secs
Pigeon left leg 20 secs
Straddle Stretch 20 secs
31
fun with the workout and find your artist in your athletic journey.
Week 7, Day 2
Warm Up:
Tadasana
March & Twist 3 min
Upper Body:
New York City Ballet push up 10x
Plank hold 20 secs x3
Stretch:
Dolphin 20 secs
Lower Body:
Narrow V 1 Inch Lifts 1 Down & 1 Up 40x
Narrow V Alternating Releve 40x
Narrow V 1 Inch Lifts 2 Down & 2 Up 40x
Stretch
Forward Bend 20 secs
Glute Work:
Demi Point in Parallel right and left 20x each side
Bridge in Releve 10 secs 5x
Stretch:
Barre Stretch Figure 4 right leg 20 secs
Barre Stretch Figure 4 left leg 20 secs
Core:
Thigh Driving 10 secs 5x
Bicycles 50x
Back Work
Snake right leg 20 secs
Snake left leg 20 secs
Stretch
Crescent lunge right leg 20 secs
Dragon right leg 20 secs
Hamstring stretch R Leg 20 secs
Crescent Lunge left leg 20 secs
32
Stretch:
Cow Face Pose right arm 20 secs
Cow Face Pose left arm 20 secs
Lower Body:
Chair Pose at the Barre 1 inch lifts 40x
Wide V pulse 20x
Chair Pose at the Barre 1 inch lifts 20x
Wide V pulse 40x
Stretch:
Runners Lunge right leg 20 secs
Hamstring Stretch right leg 20 secs
Quad Stretch left leg 20 secs
Runners Lunge left leg 20 secs
Hamstring Stretch L leg 20 secs
33
Stretch:
Downward Dog 30 secs
Upward Dog 30secs
Straddle Stretch 30 secs
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Upper Body:
Plank 20secs
Elbow Plank 20secs
Ring 1 Inch Lifts behind back 20x
Ring CCW circles 20x
Ring CW circles 20x
Stretch:
Eagle Arms Stretch right (R) arm under 20 secs
Eagle Arms Stretch left (L) arm under 20 secs
Deltoid Stretch R arm across 20 secs
Deltoid Stretch L arm across 20 secs
Lower Body:
Parallel Single R Leg 1 Inch Lifts 25x
Parallel Single L Leg 1 Inch Lifts 25x
Narrow V 1 Inch Lifts 40x
Narrow V 1Inch Lifts 4 Up & 4 Down 40x
Stretch:
Side Stretch at the Barre R Leg 30 secs
Side Stretch at the Barre - Nose to Knee R Leg 30 secs
Side Stretch at the Barre L Leg 30 secs
Side Stretch at the Barre - Nose to Knee R Leg 30 secs
Glute Work:
Flat Back R Leg 1 Inch Lifts 25x
Flat Back R Leg CCW Circles 25x
Flat Back L Leg 1 Inch Lifts 25x
Flat Back L Leg CW Circles 25x
Stretch:
Splits/Jazz Splits R 30 secs
Splits/Jazz Splits L 30 secs
Core:
Extended Arm Plank 20 secs
Repeat 2x
Side Plank 1 Inch Lifts R side 10x
Side Plank 1 Inch Lifts L side 10x
Repeat 2x
Elbow Plank Twist 20x
Back Work:
Cat and Cow 10x
Locust Pose 3x 10secs
Stretch:
Triangle R Side 30 secs
Extended Side Angle R side 30 secs
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Back Work:
Upward Dog 20 secs
Bow Pose 5-10 secs 3x
Stretch:
Downward dog 30 secs
Rag Doll 30 secs
Straddle Stance Stretch R Shoulder to L Knee 20 secs
Straddle Stance Stretch L Shoulder to R Knee 20 secs
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fun with the workout and find your artist in your athletic journey.
Week 10, Day 1
Warm Up
Tadasana
March 3 mins
Upper Body:
Downward Dog to Upward Dog 10x
Wide Arm Push Ups 20x
Bodyweight Triceps Dip 25x
Stretch:
Fish Pose 20 secs
Wheel 5-10 secs 3x
Lower Body:
Parallel at the Barre 1-Inch Lifts 20x
Parallel at the Barre 1-Inch Lifts Feet in Releve 20 x
Parallel at he Barre 1-Inch Lifts Alternating Releve 20 x
Elevated Lunge at the Barre 1-Inch Lifts Right (R) Leg Base 20x
Elevated Lunge at the Barre 1-Inch Lifts Left (L) Leg Base 20x
Stretch:
Forward Bend 20 secs
Calf Stretch at the Barre R Leg 20secs
Calf Stretch at the Barre L Leg 20secs
Glute Work:
Ski Slope at the Barre 1 Inch Lifts R Leg Turned Out 20x
Ski Slope at The Barre Soft & Press R Leg Turned Out 20x
Ski Slope at the Barre 1 Inch Lifts L Leg Turned Out 20x
Ski Slope at the Barre Soft & Press L Leg Turned Out 20x
Wide V at the Barre, Facing Barre 1 Inch Lifts in Releve 25x
Stretch:
Neutral Stretch at the Barre, R Leg, Back Flat 20 secs
41
Stretch:
Downward Dog 30 sec
Runners Lunge R Side 30 secs
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Tadasana
March 3 mins
Upper Body:
Strict Push Ups 25x
Diamond Push Ups 25x
Stretch:
Cow Face Pose right (R) arm 20 secs
Cow Face Pose left (L) arm 20 secs
Lower Body:
Thigh Driver 10 reps 3x
Chair Pose at the Barre 1 Inch Lifts 25x
Chair Pose at the Barre 1 Inch Lifts in Releve 25x
Wide V at the Barre 1 Inch Lifts 20x
Wide V at the Barre 1 Inch Lifts 4 Up & 4 Down 20x
Stretch:
Figure 4 R Leg 30secs
Triangle R Side 30 secs
Figure 4 left leg 30secs
Triangle R Side 30 secs
Core:
Bicycles 50x
Mountain Climbers 25x
Back Work:
Cobra 20 secs
Snake R Side 30 secs
Snake L Side 30 secs
Stretch:
Downward Dog 30secs
Upward Dog 30secs
Childs Pose 30 secs
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46
Back Work:
Superman 20 secs
Upward Dog 20 secs
Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs
47
Lower Body:
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, 1 Inch Lifts, Alternating Releve 40x
Parellel at the Barre, 1 Inch Lifts in Releve 40x
Narrow V at the Barre, R Leg 1 Inch Lifts 20x
Narrow V at the Barre, L Leg 1 Inch Lifts 20x
Stretch:
Runner Lunge right leg 20 secs
Hamstring Stretch right leg 20secs
Runner Lunge left leg 20 secs
Hamstring Stretch left leg 20secs
Glute Work:
Table Top R Leg 1 Inch Lifts 20x
Table Top R Leg Hydrant 20x
Table Top L Leg 1 Inch Lifts 20x
Table Top L Leg Hydrant 20x
Stretch:
Double Pigeon R Leg on Top 30 secs
Double Pigeon L Leg on Top 30 secs
Core:
Boat Pose 10-20 sec Hold 3x
Boat Pose Oblique Twist Alternating R & L 25x
Boat Pose 10-20 1x
48
Back Work:
Cobra 20 secs
Stretch:
Cobblers Pose 30 secs
Dead Bug Pose 30secs
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Stretch:
Downward Dog 30secs
Upward Dog 30 secs
Childs Pose 30 secs
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Core:
Alternating Leg 1 Inch Lifts R Leg 25x
Alternating Leg 1 Inch Lifts L Leg 25x
Back Work:
Cobra (pictured below) 30 secs
Frog 30 secs
Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs
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