DSC07157-2.jpg

WELCOME TO PAW’S STUDIO WIDE

COVID CROSS-TRAINING CONTEST!!

To Participate:

 

  • Enter your name and the date in the google spreadsheet (ie. Miller, Emily - 4/5)

  • Fill in the columns next to your name with the date and name of the exercise you did under each column. Each day that you participate, add a row directly under the first iteration of your name and fill in the spread sheet.

  • You will receive different point values for each exercise. If you see a column is lacking, please let us know and we will add on! You also receive points for each friend and family member you get to participate. Simply include their names.

 

Overall Value System

 

This contest is not intended to keep you working out continuously or in excess.

It is intended to keep you moving in ways that help your dance training and more importantly, your mood and mind right now. In addition to dance, 1 hours of vigorous exercise should be done between 2 - 5 times a week. Please take 1 or more rest days. Please fuel yourself appropriately with food and water (if you would like guidance, that is available). Please must drink water. Please sleep 8 hours or more. Your mental and physical health are intimately tied. We want balance, not extremes. Maintaining your physical help during this time will give you great tools for managing your emotions.

If you have questions about anything at all, please just drop us a line! Miss Emily will answer.

As Zuri always says when we discuss cross-training for our students - “Do it like a dancer.” Everything you do as a dancer in fitness (class and fitness are the same - physical forms based on the principals of science and physics for some different goals and some similar goals) should adhere to our normal priorities in class:

AWARENESS - is key before everything else
FORM - is paramount to staying in control and uninjured
CONTROL - is attained through repetition of form and experience and builds awareness
PROGRESS - Should be systematized and measurable
PACING - Makes progress accomplishable in an efficient way and is particular to your body
MUSIC - Is key to making this fun

 

Points System

 

CARDIO - Please see guidelines for running.

  • Intervals Running (20 - 25 minutes 5pts)

  • Even-paced running/jogging (30 minutes - 1 hour 5pts)

  • Intervals Bike (20 - 25 minutes 5pts)

  • Boxing (30 minutes 5pts)

 

STRENGTH TRAINING

  • Kettle Bells multiple muscle groups (15 - 20 minutes 3pts)

  • Free weights multiple muscle groups (15 - 20 minutes 3pts)

  • Other weight training for multiple muscle groups (15 - 20 minutes 3 pts)

Please execute with low weights, proper form, and high repetitions. A good guideline is your muscles should burn in the last 5 sets of whatever you’re doing but you should NOT struggle to complete the exercise or compromise your form because your weights are too heavy.

MOVEMENT PRACTICE

  • Yoga (30 minutes - 1 hour 3pts)

  • Pilates (30 minutes - 1 hour 3pts)

  • Other dance (30 minutes - 1 hour 3pts)

  • Hope work out video/zumba (30 minutes - 1 hours 3pts)

  • Strengthening exercises for dance (20 - 30 minutes 3 pts)

Mobility

  • Walking (15 - 30 minutes 2pts)

  • Walking (30 minutes - 1 hour 3pts)

Abs

  • 10 minutes (2 pts)

  • Push ups 30 (2 pts)

Joiners

  • Family members (3pts)

  • Friends (2pts)

Water consumed

  • 1 liter (1pts)

Rewards!!

Each week we will total the points and the top 3 contestants will get a surprise… AND you’ll feel better.

MISS DANIELLE’S SUGGESTIONS:

CARDIO

STRENGTH/HIIT TRAINING

Pro-tip : Dancers start with weights between 2.5 and 15 lbs. More reps > more weight. You can use water bottles, hydroflasks, or even calls of vegetables/beans instead of weights. Switch with side you start with just like we do at barre. You do not have to go as fast as these trainers go. Slow with correct form and in control is always better.

MOVEMENT PRACTICE