March into a healthier Spring with this 3-Day Bodyweight Stretch and Conditioning Routine
This routine is designed for any level, beginner-advanced dancers looking to enhance flexibility, strength, and recovery at home. Less than 15 minutes per day, it can easily fit into any daily routine. It should be performed every other day, allowing for optimal muscle development and recovery between studio sessions. (i.e. taking classes at Haus of Glass Dance Monday and Wednesday, and doing this routine Sunday, Tuesday and Thursday) Each day includes a series of stretches and conditioning exercises that utilize body weight, making them accessible to do anywhere
Day #1 Flexibility & Core Strength
Warm-Up (2 minutes)
Cat-Cow Stretch: 1 minute (30 seconds in each position)
Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
Routine (10 minutes)
1. Pike Stretch: 1 minute
- Sit with legs extended, reach for your toes, and hold.
2. Bridge Pose: 1 minute
- Lie on your back, feet hip-width apart, and lift your hips towards the ceiling. Hold for a count of five and lower. Repeat for 1 minute.
3. Side Plank: 1 minute (30 seconds on each side)
- Engage your core and hold your body in a straight line from head to heels.
4. Cobra Stretch: 1 minute
- Lie face down, place your hands under your shoulders, and lift your chest off the ground while keeping your hips down.
5. Leg Raises: 1 minute
- Lie on your back with legs extended. Lift both legs toward the ceiling while keeping your lower back pressed into the floor. Lower without touching the ground.
Cool Down (2 minutes)
Seated Forward Hamstring Stretch: 1 minute
Child’s Pose: 1 minute
Healthy Snack Recipe: Almond Butter Banana Toast
Ingredients:
1 slice of whole-grain bread
1 tablespoon almond butter
½ banana
cinnamon (optional)
Instructions:
Toast the bread, spread almond butter on top, slice the banana, and arrange it on the toast.
Sprinkle with cinnamon for extra flavor.
Day #2: Strength and Balance
Warm-Up (2 minutes)
Jumping Jacks: 1 minute
Dynamic Lunges: 1 minute (30 seconds on each leg)
Routine (10 minutes)
1. Squats: 1 minute
- Keep your feet shoulder-width apart and lower into a squat, ensuring your knees don’t extend past your toes.
2. Single-Leg Deadlift: 1 minute (30 seconds on each leg)
- Stand on one leg, hinge at your hip to lower your torso while extending the other leg back. Return to standing.
3. Plank to Push-Up: 1 minute
- Start in a plank position, lower to your elbows, then push back up to your hands. Alternate leading arms.
4. Wall Sits: 1 minute
- Find a wall, slide down until your thighs are parallel to the ground, and hold.
5. Hip Flexor Stretch: 1 minute (30 seconds each side)
- Kneel on one knee, push your hips forward, and hold while feeling the stretch in your hip flexor.
Cool Down (2 minutes)
Figure-Four Hip Flexor Stretch: 1 minute (30 seconds on each side).
Reclining (lying on back) Spinal Twist: 1 minute (30 seconds on each side)
Healthy Snack Recipe: Greek Yogurt Parfait
Ingredients:
1 cup Greek yogurt
½ cup mixed berries
1 tablespoon honey
2 tablespoons granola
Instructions: Layer Greek yogurt with mixed berries and granola. Drizzle with honey for sweetness.
Day #3: Full Body Flexibility Recovery
Warm-Up (2 minutes)
High Knees: 1 minute
Arm Swings: 1 minute (30 seconds forward, 30 seconds backward)
Routine (10 minutes)
1. Standing Quad Stretch: 1 minute (30 seconds each leg)
- Balance on one leg, pull the opposite foot towards your glutes, and hold.
2. Lateral Lunges: 1 minute (30 seconds each side)
- Step to the side and lower into a lunge while keeping the opposite leg straight.
3. Downward Dog to Upward Dog: 1 minute
- Flow between these two poses for a full minute, stretching your back and legs.
4. Seated Straddle Stretch: 1 minute
- Sit with legs wide apart, and reach towards each foot, holding for a count of eight.
5. Plank with Shoulder Taps: 1 minute
- In a plank position, alternate tapping each shoulder with the opposite hand while keeping your hips stable and core engaged.
Cool Down (2 minutes)
Butterfly Stretch: 1 minute
Sit with the soles of your feet together, letting your knees fall open. Gently press down on your knees for a deeper stretch.Supine Hamstring Stretch: 1 minute (30 seconds each leg)
Lie on your back, raise one leg straight up, and hold onto your thigh or calf to deepen the stretch.
Healthy Snack Recipe: Avocado Toast with Cherry Tomatoes
Ingredients:
1 slice of whole-grain bread
1/2 ripe avocado
Cherry tomatoes
Salt
Pepper
Olive oil
Instructions: Toast the bread, mash the avocado with a fork and spread it onto the toast. Halve the cherry tomatoes and sprinkle on top. Season with salt and pepper, and finish with a drizzle of olive oil for added flavor
TIPS FOR SUCCESS
✔️ Stay Hydrated: Drink plenty of water before and after your workouts to keep your muscles hydrated and aid recovery.
✔️Listen to Your Body: If you feel any discomfort or pain, modify the exercises or take a break as needed.
✔️ Consistency is Key: Aim to stick to this routine every other day to see the best results in your flexibility, strength, and overall well-being.
This 3-day bodyweight stretch and conditioning routine is perfect for advanced dancers looking to maintain their skills, enhance their flexibility, and promote recovery at home. If you are taking classes at the studio on Tuesdays and Thursdays, this routine is perfect and can be easily fit into a daily routine on Monday, Wednesday and Friday etc. Incorporating healthy snacks before or after your workouts will provide you with the necessary fuel to keep you energized and motivated. Enjoy your time dancing, stretching, and nourishing your body, and watch as your passion for dance continues to grow!
XOXO - Ciara Glass
