Hi Ellen,

Welcome to your private page!

Scroll down for older workouts.

Enjoy!

February 16, 2023

SCIATICA EXERCISES (for pain relief)

1. Door frame cobra

2. Door frame lean

3. Single leg hug

4. Single leg hamstring

5. Pelvic Tilt

6. Bridge

7. Bridge (single leg)

8. Figure 4

9. Dynamic twisted triangle

10. Forward reacher

11. Single leg bow straddle (tilt)

12. Prone internal hip piriformis stretch

13. Prone cobra

14. Cat/Cow

15. Pigeon variation

16. Pigeon

17. Pigeon with a twist

18. Seated decompression lift

19. Standing decompression stretch

20. Prone bed decompression exercises

November 17, 2022

Really great work today, Ellen! I’m glad you are feeling better, and it shows. Would you mind updating your emergency contact info and waiver form for me? Thank you!

Just click the button below:

Our session consisted of the following workout:

  • Warm-up: 7-minute

  • 1 HIIT (30 sec. work/20 sec. rest/8 reps): Jacks; Shuffles; Lunge to knee R & L. Repeat with weights.

  • Strength/Weights: Toss and catch; Bicep curls; Flies; Squats (parallel); Calf raises; Squats (turnout); Squat to toes (or jump).

  • Strength/Core: Seated ab series (light weights); Glute bridges; IYTW posture work; 1 low plank.

  • Stretches: 7 minute

Below are a couple of videos that I liked that might help you as you work to improve your posture:

September 22, 2022

Great work today, Ellen! You really pushed through to the end, and your form is looking better and better each time I see you. Also, you did a :52 second plank today.

Great job!

TIP: keep your chest and focus pointing in front of you When doing squats and lateral lunges. This will keep your core engaged and your hips and Knees in the proper placement, and give you a more effective workout.

Here are the Full Body audios we did in today’s session.

Enjoy!

Sevens Workout

Arms

Bicep curls

Shoulder press

Tricep

Fly

Hammer curls

Chest press to overhead press

I/Y/T



Legs

Squat 1

Squat 2

Lunges 1/2

Lateral passe 1

Lateral passe 2

Calves

Curtsy



Hybrid

Squat 1 / overhead I or Y

Squat 2 / Shoulder press

Lunges 1 and 2 / Chest press

Claves / triceps

Lateral lunge passe 1 / fly to full press

Lateral lunge passe 2 / fly to full press

Curtsy / bicep



Core

Plank 1 or 2

Seated twists

Seated boat

Full roll up

Tuck to extension

Glute bridge

Supine plank


Here is the workout we did on Thursday. We did each of these for 45 seconds with a 15 second rest in between. Those are great increments for trying to build stamina. Try different HIIT increments. For Example: a 60 Second increment with a 60 second rest/recovery.

Thursday’s workout:

1a. Lunge knee-up with a twist (Right)

1b. Lunge knee-up with a twist (Left)

2. Squat to crusty lunge (both sides) 

3. Skaters

4a. Lunge to kick (Right)

4b. Lunge to kick (Left)

5. Pulse squat (3X) to toes/overhead press

6. Low plank taps

7. Low moving squats 

8a. Single leg hanging weight (Right leg/Left hand)

8b. Single leg hanging weight (Left leg/Right hand)

9a. Single leg fly/2 light weights (Right leg)

9b. Single leg fly/2 light weights (Right leg)

10a. Knee ups (Right Leg)

10b. Knee ups (Left Leg)

11. Squat to overhead press

Oh, and don’t worry if you don’t remember all of these. We will go back over them next week. Have fun!

This workout is a combination of some things you have worked on in the past, and some self-tailored workouts using the moving images below. At around the 10-minute mark you can pause the audio and pick 4 exercises that you will use in a Tabata. Then again at around the 14-minute mark there will be a second Tabata. You can repeat those same exercises, or choose some new ones. I have also provided a 30-minute stretch class in case you want to work a little more on flexibility.

Be sure to listen to your body and go at your own pace (not necessarily the pace of the music).

Enjoy!

This is a 14 minute HIIT warm-up. You will need a mat for this workout. There will be a cue at the end to put on shoes when the exercises transition to higher impact movements.

TABATA TIMER: 20 second interval, 10 second rest, 8 repetitions, 4 minutes total.

High-Intensity Interval Training (HIIT)

HIIT One: Light Weights

*This workout can also be done without weights

  1. Speed Rope

  2. Shuffles with a fly

    * see image 1 for “fly”

  3. Shadow boxing (speed punches)

  4. Skaters

  5. REPEAT

HIIT Two: Heavy Weights (one weight)

  1. 2nd position squat to overhead press (holding the bells)

    *see image 2 for “second position squat”

  2. Shotput right arm

    *see image 3

  3. Lateral lunge to overhead press (holding the bells)

    *see image 4

  4. Shotput left arm

  5. REPEAT

THE CARDIO EFFECT:

There are several ways to amp up your cardio, even in a low-impact class. Here are just a few tips to help you achieve the optimal cardio effect:

1). TEMPO - The faster the tempo, the heavier the cardio. Try sticking with the beat of the music. Or, if you want a more intense workout, go faster than the beat. Music has a way of motivating good workouts. Oh, and have fun!

2). RANGE OF MOTION - The more space you cover with your body, the heavier the workout. Try reaching your body further than you did the time before. See if you can make your movements long and expansive. Sometimes this means slowing down the movement, but if you are able keep on tempo as well as expand your range of motion, you are in for quite the cardio adventure!

3). INTENTION - Set an intention before a workout, or even an exercise within a workout. For example: if you are doing a move that resembles shadowboxing, imagine that you are boxing with a partner, and you need to get as many punches in before the bell. Or if you are doing a ballet move, imagine that you are onstage, moving long and gracefully to a choreographed piece. These intentions will not just amp up the cardio in your workouts, but it will inspire a new quality of movement.

4). HAVE FUN! - It might seem obvious, but the more fun you have in your workouts, the more effective they are. So find a way to make your workouts personal to you. Play a song you really like, or let yourself try a new movement you’ve never done before. Keep your workouts fresh, and have fun.

Below is the latest cardio workout we did.

ENJOY!

Above is the full audio companion for the Barre exercises we practiced in class. The audio is roughly 30 minutes in length and includes plies, barre techniques, off barre exercises, and a core workout.

Below is a handy, 30 minute upper body workout with some simple exercises that you can do on your own.

Enjoy!

This is a chart of the five ballet arm and feet positions. Dance is a language that you learn, not just in words, but in full body awareness. When doing these positions, think about what muscles are contracting, and what muscles are stretching. Which muscles are stable, and which muscles are fluid? How can you make your body longer? How can you move with grace and fluidity? Be patient; languages take time.

Above is a generic chart of the human anatomy. I have chosen to use an amateur illustration to keep the focus more on the general musculature of the body, and less on the names of the specific muscles. When stretching or dancing, connect with the sensations in your body and try to connect them to the muscles of the chart. Sometimes a visual is all we need to better understand how we move.

Above are two audio companions that you can use for your training. The first one is the ballet barre portion of class, and the second is a 30 minute stretch class using a PNF technique.