Садржај
One of our readers asked me to help her to plan ballet training for beginners. Recall that we are talking about programs that are based on elements of ballet, yoga and Pilates. They have attained high popularity due to its effectiveness and safety.
We offer you to familiarize yourself with the fitness plan ballet training for beginning, intermediate, and advanced levels. You can follow a ready-made lesson plan. Or, based on the combination of programs to create your own training plan.
Read more about ballet workouts, their use and effectiveness, as well as information about the most popular programs read the article: Top best ballet workout for a beautiful and elegant body.
Do ballet workouts ready fitness plan
1. Fitness plan for beginners
If you are just starting to do fitness, it is best to choose training elementary level. You can choose this plan also in that case, if you’ve never had ballet training. For beginners we suggest to consider the following programs:
1. The Booty Barre: Beginners & Beyond with Tracey mallet — great for beginners. A gentle pace and a small number of repetitions. Initially, there is little instruction on the techniques of the movements.
2. From Classic Barre Amped Suzanne Bowen includes several segments for different problem areas. Entirely lasts 70 minutes, but you can alternate some of the segments to engage in less than an hour.
3. Ballet Body: Total Body by Leah Disease — consists of three independent workouts for lower body to upper body and belly. Each part lasts 20 minutes.
Depending on time availability we offer you two ready-made fitness plan for beginners.
For those who can take from 40 minutes to 1 hour per day:
- MON: Ballet Body Total Body: Upper Body + Lower Тело + warm-up and stretch (КСНУМКС минута)
- W: Classic Barre Amped: не Тхигх Ворк (КСНУМКС минута)
- CP: The Booty Barre Beginners & Beyond (50 minutes)
- THU: Total Body Ballet Body: Lower Body* + Core Workout + Загрејати истегнути (КСНУМКС минута)
- FRI: Classic Barre Amped: не Сеат Ворк (КСНУМКС минута)
- SB: The Booty Barre Beginners & Beyond (50 minutes)
- Нед: слободан дан
* In our fitness plan Lower Body repeated twice. If you have a problem area, hands or belly, to take the repetition Upper Body or Core Workout accordingly.
For those who can do 20-30 minutes a day:
- MON: Ballet Body Total Body: Upper Body + warm-up and stretching (КСНУМКС минута)
- W: Classic Barre Amped: прво полувреме (КСНУМКС минута)
- CP: The Booty Barre Beginners & Beyond: only the main part (КСНУМКС минута)
- THU: Total Body Ballet Body: Језгро Разрадити + warm up and stretching (КСНУМКС минута)
- FRI: Classic Barre Amped: друго полувреме (КСНУМКС минута)
- SB: Ballet Body Total Body: Доња Тело + warm-up and stretching (КСНУМКС минута)
- Нед: слободан дан
2. Fitness plan for intermediate level
After months of training plan for beginners, you can safely move to the middle tier. Also, you can start with him, if you are sure that the initial level you will not give the desired load. The plan for middle-level training includes the following programs:
1. Cardio Fat Burn from Suzanny Bowen — the program is based on the execution of ballet exercises at an aerobic pace. Also sections for body sculpting. Entirely lasts for 75 minutes, but we recommend to alternate between segments of the Cardio Sculpt and Cardio Core.
2. The Booty Barre: Total New Body with Tracey mallet — hour training session in which the main load is on the hips and buttocks. But for the hands and abdomen also prepared exercises. Lasts about an hour.
3. Lean Cardio with Tracy mallet — the program consists of two 25-minute workouts. First, it’s low impact aerobic exercise. The second are functional exercises.
For those who are willing to engage in 50-60 minutes:
- MON: Cardio Fat Burn без Цардио Сцулпт (КСНУМКС минута)
- W: The Booty Barre Total New Body (60 minutes)
- WED: Cardio Lean (50 minutes)
- THU: Cardio Fat Burn без Cardio Core (КСНУМКС минута)
- PT: The Booty Barre Total New Body (60 minutes)
- SAT: Cardio Lean (50 minutes)
- Нед: слободан дан
For those who can do 30-40 minutes, we will select individual segments in a program:
- MON: Cardio Fat Burn: Екстреман Кардио Маст Изгорети + warm-up and stretching (КСНУМКС минута)
- W: The Booty Barre Total New Body: for the hands and press + warm-up and stretch (КСНУМКС минута)
- WED: Cardio Lean: Елегантан стас (КСНУМКС минута)
- THU: Cardio Fat Burn: Cardio Sculpt + Core Cardio + Загрејати истезање (КСНУМКС минута)
- PT: The Booty Barre Total New Body: basic training + warm-up and stretch (КСНУМКС минута)
- SAT: Cardio Lean: Опекотине витког тела (КСНУМКС минута)
- Нед: слободан дан
3. Fitness plan for advanced level
If you have already mastered the intermediate level and are ready to continue to improve, we offer you the option for the advanced student. In the advanced plan includes the following programs:
1. The Booty Barre Plus Abs & Arms Tracey mallet — a similar program of The Booty Barre, as we saw above, but for advanced level.
2. Ballet Body: Thread Leah Disease — again, back to Leah, but try more complicated workouts. They are also divided into 3 parts: upper body, lower body, belly. But each has lasted 40 minutes.
3. Cardio Melt Tracey mallet — program is similar in structure and content with Cardio Lean. But a little more difficult. Also consists of two workouts at 25 minutes.
For those who are willing to do 1 hour and more:
- PN: Thread Ballet Body: Горња Тело + Доња Тело (КСНУМКС минута)
- W: Cardio Melt (50 minutes)
- CP: The Booty Barre Plus Abs & Arms (80 minutes)
- THU: Thread Ballet Body: Core Workout + Lower Body* (КСНУМКС минута)
- FRI: Cardio Melt (50 minutes)
- SB: The Booty Barre Plus Abs & Arms (80 minutes)
- Нед: слободан дан
* As in the beginners level we have included in the plan, Lower Body twice. If you have a problem area, hands or belly, to take the repetition Upper Body or Core Workout accordingly.
For those who are willing to engage in no more than 45 minutes:
- PN: Thread Ballet Body: Горња Тело (КСНУМКС минута)
- W: Cardio Melt: Интервално сагоревање масти (КСНУМКС минута)
- SR: Thread Ballet Body: Доњи део тела (КСНУМКС минута)
- THU: The Booty Barre Plus Abs & Arms: само плен барре & Абс + warm-up and stretching (КСНУМКС минута)
- FRI: Cardio Melt: Тотално тонирано тело (КСНУМКС минута)
- SB: Thread Ballet Body: Цоре Воркоут (КСНУМКС минута)
- Нед: слободан дан
As you know, this is only a tentative plan, which you can adapt to fit their needs and capabilities. I hope that the finished solution will help you optimize your training. If you have any suggestions on how to improve or change the proposed plan of ballet training, let us know in the comments.