WORKOUTS PLAN
how to get the most out of your DanceFit workouts
Phase 1. Build your foundation
If you want to look like a dancer or become a better dancer, you have to
understand the specifics of dance technique and movement execution.
There are some particular rules; for example, if you go to yoga class or
pilates, they give you specific technique recommendations, which you have
to follow to make the most out of your practice. Same with dancing! The
main technical rules for dancers are (all the videos with detailed description
and demonstration you’ll find inside the DanceFit Method Online Platform &
Mobile App):
1. Posture & alignment. Super crucial! Vertical spine with light projection
forward (“over the foot” position) and engaged core.
2. Straight legs. When I say straight, I mean it. It’s super straight when you
engage your quadriceps to pull the knee cup upwards-backward to
“lock” the knee.
3. Feet turn out. In yoga or traditional fitness, we keep feet parallel; in
dancing, we lightly turn our toes out, and when lunge or plie knee follows
the toe direction.
4. Ankles & Inner thighs. Very much inwardly pressed and engaged. We also
pay much attention to ankle flexibility to develop a charming sexy arch:)
Phase 2. Strengthen & sculpt
After understanding basic principles and techniques, you’re ready to try
exercises. I grouped DanceFit Method exercises in different workouts for
three levels: Beginner, Intermediate and Advanced.
DanceFit Method®
page # 4
DanceFitMethod.com
DanceFit Full Body.
A 40 min session where you get to
DanceFit Cardio.
work out on all areas of your body. It
This series of classes is designed to
starts with exercises and dance moves
help you have the most fun and the
with the music. Just follow along.
most energy burn. It doesn’t require
Don’t try to overthink. Just try to
memorizing the dance steps like in
repeat with me. Don’t judge yourself
choreography classes. You have just
or hyper analyze things. Just do it and
to follow along and try to repeat with
give it just a few weeks, and you’ll
me. It’s a fast-paced class, where you
notice a significant change. Dancing
get to challenge your stamina a lot
is about DOING. Not thinking. So, try
and burn many calories.
your best to follow along. If you feel
DanceFit Cardio classes are fun but
like sometimes you can’t catch up with
challenging cardio classes. Three
me, it’s okay. Take a little break and
levels of difficulty are available.
then continue. Miraculously just by
doing it and doing it in a brief period,
DanceFit Choreo.
your body will develop muscle
Dance is not limited to just physical
memory, and you’ll be surprised how
moves, dance is an art form and a
your body transforms. When you feel
storytelling tool. In this section, you'll
this particular Full Body workout is
find choreography classes, tools, and
way too easy and familiar to you, try
techniques for artistic expression.
Memorizing the steps and “correct”
another one at the same level or move
to the next level. I’ll be adding new
techniques is not art yet. It’s just a
workouts every month always to
very solid foundation on which you
challenge you. In DanceFit Full Body
can thrive as an artist. And don’t be
classes, we also get to workout on the
afraid to look within yourself what
mat in the second half of the workout.
truly resonates with you, what stories
So get ready for some muscle burn
you want to tell, what matters for you,
and many core exercises. I am
what are your values (despite what
finishing with some stretching and
the mainstream tells you), and allow
guided meditation to unwind every
your message to make the world a
class.
better place through your art.
DanceFit Method®
page #5
DanceFitMethod.com
If your goal is to get in shape and lose
DanceFit Stretching.
weight quickly, do 2-3 times a week
These series of classes are designed
one of DanceFit Ignite classes
to help you unlock your body and mind
together with two times a week
by stretching (literally) your limits.
sculpting classes for Upper Body &
Flexibility and stretching are super
Lower Body (read more below)
crucial in developing a dancer's body.
I find it kind of sad that a lot of so-
DanceFit Upper Body & Lower Body
called dance workout systems don’t
classes.
pay attention to stretching and
The name speaks for itself. These
flexibility. It’s crucial to find time at
classes are narrowly focused on some
least once a week to do a proper
particular area of the body. You can
stretching class. In the DanceFit
do those in addition to your Full Body
Method platform, I share a few you
or Ignite classes to supplement and
can start doing now. And I will be
diversify your weekly workouts
adding more new stretching &
regiment. If you feel like some
flexibility workouts regularly. Together
particular area of your body needs
with stretching your body, I would like
more attention, you can find specific
to invite you to “stretch” your mind. I
classes inside the DanceFit Method
am sharing guided meditations in the
platform for pretty much every part of
DanceFit Stretching series of classes
your body from head to toe: Legs
because I genuinely believe that
Workouts, Arms Workouts, Feet
reason controls the body and our
Workouts, Core Workouts, Back
reality. Working on your mindset will
Workouts, etc. I would suggest that if
significantly improve your workout
you are debating which area of the
results, dancing, and life quality in
body needs perhaps the most
general!
attention, I would say Core (!). For
dancers, the core is crucial. Strong
core equals excellent connection
between the upper and lower parts of
the body, better balance, and better
coordination.
DanceFit Method®
page #6
DanceFitMethod.com
HOW TO START
& example of weekly schedule
How to start? I have a straightforward approach. Just DO it. Just hit the
play button on one of the classes that look fun and do it! :) If you don’t
know which class to pick - start with DanceFit Full Body class (if you are
an absolute beginner, try a full-body Beginner level class; if you have
some fitness or dance experience, you can try an Intermediate class. If
you have been dancing for a while, try an Advanced class). You don’t
have to overthink it and create a complicated plan, but a basic outline
for a week is a good thing to do. Here is an example of how I schedule
my workouts:
Monday:
Tuesday:
DanceFit Full Body
DanceFit Stretching
Wednesday:
if your schedule allows, do DanceFit Cardio (especially if
your goal is to get fit in a short period, otherwise you can have a rest
day)
Thursday:
Friday:
DanceFit Full Body
DanceFit for one of the body parts (for example, you can do the
first-week core, then next week legs, then arms, then feet, etc.
interchangeably every week)
Saturday & Sunday: I like to keep weekends schedules flexible, so
great if you could work out on the weekend! Do a whole-body class
on one of the weekend days, and spend another day watching
technique videos so you can start improving the way you execute
moves to get more out of your workouts.
DanceFit Method®
page #7
DanceFitMethod.com
example of a monthly plan
DANCEFIT PLAN
mon
tue
1 KEEW
DanceFit
DanceFIt
Full Body
Stretching
wed
thu
Rest Day
DanceFit
or
Full Body
fri
sat
DanceFit
Technique
Core
videos
study
DanceFit
Cardio
2 KEEW
Full Body
3 KEEW
DanceFit
DanceFIt
Full Body
Stretching
DanceFit
Rest Day
sun
Rest Day
or
DanceFit
Stretching
DanceFit
DanceFit
Cardio
Core
Rest Day
DanceFIt
or
Full Body
DanceFit
DanceFit
Full Body
Legs
DanceFit
DanceFit
Arms
Cardio
DanceFit
Rest Day
DanceFit
Stretching
Rest Day
Technique
Videos
Study
4 KEEW
DanceFit
DanceFit
Full Body
Back
DanceFIt
DanceFit
Stretching
Full Body
Core
DanceFit
Cardio
you can always tweak it, print the page,
and write your own plan
DANCEFIT PLAN
mon
tue
wed
thu
fri
sat
sun
1 KEEW
2 KEEW
3 KEEW
4 KEEW