Ballerina Workout Routine Workout

Author RachelFitness Level IntermediateType Sport Specific
Days in Plan 5 Days Rest Between Sets:
N/A Sports Specific
Duration40 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Pilates
Arm Flutter (with legs raised) Exercise Picture 1. Arm Flutter (with legs raised)
Sets: 1Reps: 80
Torso Slouch or Spine Stretch Exercise Picture 2. Torso Slouch or Spine Stretch
Sets: 3Reps: 12
Alternate Foot Hold Exercise Picture 3. Alternate Foot Hold
Sets: 3Reps: 10
Double Leg Roll Up (hard) Exercise Picture 4. Double Leg Roll Up (hard)
Sets: 3Reps: 10
Full Situp (Roll Up) Exercise Picture 5. Full Situp (Roll Up)
Sets: 5Reps: 10
Leg Curl and Back Hyperextension Exercise Picture 6. Leg Curl and Back Hyperextension
Sets: 5Reps: 10
Leg Kicks  Exercise Picture 7. Leg Kicks
Sets: 5Reps: 15
One Leg Raises (or with circles) Exercise Picture 8. One Leg Raises (or with circles)
Sets: 5Reps: 10
Overhead Leg Handstand Exercise Picture 9. Overhead Leg Handstand
Sets: 3Reps: 12
Lower Back and Neck Stretch Exercise Picture 10. Lower Back and Neck Stretch
Sets: 3Reps: 12
Day 2 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 40 Min Intensity: 75%
Day 3 - Pilates
Arm Flutter (with legs raised) Exercise Picture 1. Arm Flutter (with legs raised)
Sets: 1Reps: 80
Torso Slouch or Spine Stretch Exercise Picture 2. Torso Slouch or Spine Stretch
Sets: 3Reps: 12
Alternate Foot Hold Exercise Picture 3. Alternate Foot Hold
Sets: 3Reps: 12
Double Leg Roll Up (hard) Exercise Picture 4. Double Leg Roll Up (hard)
Sets: 3Reps: 12
Full Situp (Roll Up) Exercise Picture 5. Full Situp (Roll Up)
Sets: 3Reps: 12
Leg Curl and Back Hyperextension Exercise Picture 6. Leg Curl and Back Hyperextension
Sets: 3Reps: 12
Leg Kicks  Exercise Picture 7. Leg Kicks
Sets: 3Reps: 12
Lower Back and Neck Stretch Exercise Picture 8. Lower Back and Neck Stretch
Sets: 3Reps: 12
One Leg Raises (or with circles) Exercise Picture 9. One Leg Raises (or with circles)
Sets: 3Reps: 12
Overhead Leg Handstand Exercise Picture 10. Overhead Leg Handstand
Sets: 3Reps: 12
Day 4 - Lower Body
Ball Squats Exercise Picture 1. Ball Squats
Sets: 3Reps: 12
Elastic Band Lunges Exercise Picture 2. Elastic Band Lunges
Sets: 3Reps: 12
Lunges Exercise Picture 3. Lunges
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 4. Standing Calf Raises
Sets: 3Reps: 12
Day 5 - Whole Body
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 12
Elastic Band Bicep Curls Exercise Picture 2. Elastic Band Bicep Curls
Sets: 3Reps: 12
Elastic Band Front Raises Exercise Picture 3. Elastic Band Front Raises
Sets: 3Reps: 12
Elastic Band Rear Raises Exercise Picture 4. Elastic Band Rear Raises
Sets: 3Reps: 12
Shrugs Exercise Picture 5. Shrugs
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 6. Twisting Crunches
Sets: 3Reps: 12
Wall Push Up Exercise Picture 7. Wall Push Up
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Ballerina Workout Routine Basics

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