Allegro Dance Company

Exercises

Workout :

Remember to add cardio to build stamina and strength as well.

Cardio ideas: Fast paced walking, Jogging or Ballroom Dance !

Try this workout 3 to 5 times a week.

*Always check with your doctor before you begin any exercise program.*

Abdominal

10 crunches in each of the following positions:

25 Bicycle crunches thinking of twisting throughout the ribcage to work obliques

Push -ups

10 with knees bent

25 plank style (change where hands are placed to vary this)

Hold still in the Plank position for 30 sec and work up to a minute.



Pilates/ Yoga Classes available - group & private Classes held in Wheeling WV Call 304-242-2826 Stretch Band quick workout: 15 min or less Bicep curl 3 sets of 8-10 Tricep press 3 sets of 8-10 Pecs - stretch band in front and pull across chest Adductor stretch - wrap band around thighs and open and close legs Side twist - band in front of body - twist torso Right and left to work obliques

Pilates from a Chair with stretch band

Warm-up

Breathe - (wrap band around back and breathe in and out --expand ribcage when you breathe in)

Ribcage (arm raises) -Hold band in front then raise up & down -try to stabilize the ribs.

Shoulder Shrugs

Neck ( looking R &L)

WORKOUT: seated on a chair

· Marches - holding band in front of chest for a challenge

· Bend and stretch leg - one leg kicking out in front

· Lower & lift - keep leg straight & flex ankle

· Oblique twist - twist just upper body

· Oblique twist with 1 leg up

· Bicep curl -step on band with 1 or two feet and pull up towards shoulders

· Upright row -bend elbow

· Shoulder lift - arms with band to sides of body

· Pecs -band in front and stretch across

· Mermaid -stretch side to side - band over head

· Stand up and sit down in the chair