I want to construct a cross training regimin for myself. I am a dancer (modern and ballet 5 days/wk, 4hrs/day) and walk for low impact cardio.
I want to incorporate resistance training in a few days a week but have no access to weights, machines, etc. so self bodyweight and resistance bands are my only assistance tools.
As a young female adult, what are some exercises (including reps/sets/intensity/etc) that I could do for full body training?
Any tips are greatly appreciated. Thank you!
asked byDancer (187)
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on April 07, 2012
at 07:54 PM
The good news is that you don't need to work out the full body to get a full body workout. What you want to do is something that will stimulate the hormone cascade that makes you stronger. So given your constraints, I would prescribe 2-3 times a week a high intensity short time duration workout. Start with a short easy mobility workout to open up your joints - this IS NOT stretching the muscles, but opening up the joints. Then pick a movement or two or three and string them together so that the workout is in the 3-7 minute range and go 100% for that time.
- Tabata* running
- 21-15-9: Squat, pushup
- 5 rounds of 15: Burpees, sit-ups
My favorite rep schemes are:
- 21-15-9 (That means you do each exercise 21 times, then cycle back for 15 of each, then 9)
- 3 or 5 rounds of 15 or 10
You want to then mix those rep schemes with two or three (couplet or triplet) exercises that you can do quickly (i.e., not setting up a resistance band)
- Squats (or Pistols - 1 legged squats)
- Box jump (if you have a box to jump on)
- Pullups (if you have a bar to use)
The general rule is to go short and intense then take enough rest days so that your body can get the hormone cascade to work.
*Tabata means 8 rounds of 20 seconds of max effort followed by 10 seconds of complete rest. The workout then takes 4 minutes total. Max effort, means max effort, i.e., don't save anything for a future round, go all out each round.
on April 07, 2012
at 07:55 PM
You are your own gym by Mark lauren is pretty encyclopedic (and cheap!). I've used the basic program with success, but there are a huge number of variants you could combine as you see fit. Have a look at the stellar amazon reviews for details if you're interested.
on April 08, 2012
at 01:55 PM
Also a dancer (semi-professional flamenco) here.
Your options would increase dramatically if you were willing to invest in a set of dumbbells--cheap and easy to store. or even use two gallon jugs of water, although they're pretty clumsy. Or big cans of tomatoes for lighter weights. But if you're not willing to do that...
You may want to concentrate on arms/core/back/upper body rather than legs, which are probably adequately challenged by ballet (I'm assuming you do pointe work).
If all you have time for is pushups every other day and plank every day, it would be a good start. How many toe pushups can you do now? Start with one minute of plank and repeat twice if that's not challenging enough. Plank variations destabilizing your core (feet on medicine ball, lifting opposite arm and leg, etc.) also increase difficulty.
Mark Sisson also has a 'Prison workout' which can be done without equipment: http://www.marksdailyapple.com/prison-workout/#axzz1rSMiD3V0
on April 08, 2012
at 05:35 PM
I love the book convict conditioning for body weight strength training. Then I would sprint once or twice a week. Then tje dance stuff. You will probably be good to go.