Last night I held one of my weekly group training sessions with the Houston Rockets Power Dancers. I decided to make it a little harder than usual, because they are getting ready to start the new season (finally!) and will be on the court soon! Â So, I thought I’d share with you guys the exact workout we did (see below). Try it for yourself and let me know what you think!
RPD Workout:
Warmup: treadmills and stairs 5-10min
Strength Training (they use two 8-12lb weights for most exercises):
- 20 Pushups & 15 Overhead Shoulders Raises x 3 sets
- 15 Bicep Curls & 15 Squats x 3 sets
- Band walk with resistance band (up and down hallway for about 5 minutes)
- Walking lunges with a leg lift (for glutes) up and down the hallway for about 7 minutes *using a 20lb kettlebell
- Curtsey lunges (15 each leg) then 20 overhead tricep extensions x 3 sets
- Traveling Burpees alternating with weighted squats x 3 sets for about 5 min each
- Traveling squat jumps 7 minutes
- Squat Jacks 7min
- Side planks – 25 dips on each side x 4
- Bicycle crunches (fast) 1 minute alternating with 1 min squat jumps (jumping up to touch wall)
- Stretch
Also, I will be debuting a new workout series in the next couple of weeks called “Workout Like A Rockets Power Dancer” where I will feature a new dancer each week that will share one of her favorite workouts with you and we’ll challenge you to workout like an RPD for one week! Stay tuned…
