This session is a High Intensity Steady State cardio workout for well-conditioned dancers that gives approximately 14 minutes of HISS training in blocks of 2 x 20 seconds on/10 second rest WBI movements in supersets. You'll want to perform the first exercise for 20 sec, then take 10 sec of rest; then repeat this protocol for the second exercise in the superset. Repeat this42x then rest for 30 seconds before moving on to the next superset. Each superset is 4.5 minutes.
20 Minute HISS WBI TABATA Dance Class PB
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
7-Step Prep Warmup for Afro Style Dances
Horizontal Loading
This warm up is intended for pushing, pulling, multi-planar transitions at speed. The main focus is LPHC, spinal decompression, and overall spinal health. A full rub and scrub protocol is recommended for proper fluid dynamics, sternum to feet, before beginning the warm up.
ULT
Mid Back Activation: Seated Overhead hand Press
| Set | Reps |
|---|---|
| 1 | 5 - 8 |
Breathing pattern: Breathe in through the nose, knitting rib, side body wide, breathing up through the spine, shoulders relaxed. The goal is to initiate spinal decompression through diaphragmatic breathing. Breathe out through the mouth, gently pulling belly button to spine.
LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding
| Set | Reps |
|---|---|
| 1 | 10 |
Modification: Open the hip and side body up once you are in position by externally rotating the grounded hip, and shifting the open arms from a horizontal orientation to a vertical orientation. Your entire body should move as one unit. "Pilates breath in" can assist with greater stability if needed. Percussive breath out.
Workout Blocks
Dance TABATA for HISS Response
Superset
x 4
A 4 minute WBI TABATA dance block combining two traditional West African dance movements.
UMT
HISS Afro Dance Lateral Jumps with Limb Extensions
time
20s
intensity
9 - 10
Tempo
fast
Rest
10s
time
20s
intensity
9 - 10
Tempo
fast
Rest
10s
Jump higher than in the video, clapping hands under the laterally extended leg, then bring the hands up above the head. For TABATA HISS response, perform this exercise for 20 seconds on, 10 seconds off.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | 9 - 10 RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | 9 - 10 RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | 9 - 10 RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | 9 - 10 RPE | Fast | 10s (h:m:s) |
Regressed modification is shown. To make this movement more advanced, bring arms above the head and then clap below the laterally raised leg. Push into your ROM and go as high as you "comfortably" (reasonably) can
UMT
WBI HISS TABATA Afro Dance Lateral Double Step Travel with Limb Extensions
time
20s
intensity
9 - 10
Rest
10s
time
20s
intensity
9 - 10
Rest
10s
From the Alvin Ailey Dance Theatre Extension Group. For a TABATA protocol, perform this movement for 20 seconds on at an RPE of 9 - 10, then take 10 seconds of rest.
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 20s h:m:s | 9 - 10 RPE | 10s (h:m:s) |
| 2 | 20s h:m:s | 9 - 10 RPE | 10s (h:m:s) |
| 3 | 20s h:m:s | 9 - 10 RPE | 10s (h:m:s) |
| 4 | 20s h:m:s | 9 - 10 RPE | 10s (h:m:s) |
Upper Body/Lower Body TABATA for Dance
Superset
x 4
We are thinking of a fluid and quick flow here, in terms of Graham Technique or Contemporary floor work flavour. The intensity is still at a 9 - 10, and the same 20 second on/10 second off pattern is used.
Afro Dance TABATA Opposition, Pushing, Posterior Limb Extensions
Superset
x 4
This is the final superset in our session, so let's make it the best. We are back to West African traditional movements, as demonstrated by the Alvin Ailey Dance Theatre's Kukuwa Extension Group.
ULT
HISS Afro Dance Oppositional Pelvis/Ribs + Limbs
time
20s
intensity
8 - 10
Tempo
fast
Rest
10s
time
20s
intensity
8 - 10
Tempo
fast
Rest
10s
Foundational to all African dance styles, including modern Jazz, Pop, and Hip Hop
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | 8 - 10 RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | 8 - 10 RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | 8 - 10 RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | 8 - 10 RPE | Fast | 10s (h:m:s) |
ULT
HISS Afro Dance Push Squat and Posterior Limb Extension Sequence
time
20s
intensity
8 - 10
Tempo
fast
Rest
10s
time
20s
intensity
8 - 10
Tempo
fast
Rest
10s
A combination of two moves - "push squat" and "posterior limb extensions". Intended for Dance TABATA WBI HISS response.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | 8 - 10 RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | 8 - 10 RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | 8 - 10 RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | 8 - 10 RPE | Fast | 10s (h:m:s) |
Cool Down Blocks
Cool Down
Horizontal Loading
A 5 minute cool down to allow the body to return to homeostasis and work through some lactate build up. Feel free to add a 5 minute low intensity flush ride on a piece of stationary equipment if you are at a gym. A foam roller sequence and/or self-massage could also be of benefit at the end of the cool down if there is time or inclination.