October: Halloween Month!
*Dance Student Calendar back by popular demand!*
October has four calendars: a basic version for the average reader, one for beginners with frequent rest days, one for students that asks you to do more working out on the weekends, and one for dancers (or anyone else working on flexibility) that includes stretch days.
The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.
If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: October”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group! Or, post on Instagram or Twitter!)
During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.
p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!Click “Read More” for the workouts!(At the bottom there are also a handful of links to good stretching videos for the Dance Student Calendar if you want to mix up your routine!)
A HIIT workout using some dumbbells, a kettlebell, or some heavy books! Set your timer and get sweating!
HIIT = High Intensity Interval Training
Short but intense workouts that are way more effective at helping you burn fat, build muscle mass and improve body strength & conditioning (no more being out of breath from walking up a flight of stairs!)
Don’t recognize a workout? Put the name into the YouTube browser and tons of videos with proper form will pop up.
Resistance Band and Squat Workout!
Glutes (Butt), Legs and Arms.
3X20 - Hold for 20 Seconds on the last Squat of each Set. Which means Hold on the 20th Squat. If it isn’t burning, you aren’t doing it right.
You can purchase bands at any sporting goods store. Target, Walmart, Ross, etc.
Squats with a resistance band = everything! Definitely trying this workout.
My inner thighs were sore for 2 days after this workout. This seriously is the best thigh sculpting routine I have EVER made.