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Workout of the Week – 8 Minute Circuits

March 24, 2016 by Erika Leave a Comment

Workout of the Week Blog Title

 

This week’s workout is a timed workout!  I love timed workouts because you know exactly when it’s going to end, and you get out of it what you put in it.  Each box below has four exercises in it. Do 12 repetitions of each exercise, then keep cycling through each of the 4 exercises as many times as you can in 8 minutes.  Then, take a 2-minute break, and start over with the next box.  The workout will take you 40 minutes (including your 2-minute breaks)!

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First 8-minute Circuit:

12 Elevated Push-ups: This is a regular push-up, but with your feet off of the ground.  Your feet could be on a bench top, stair, pressing against a wall, etc., just somewhere higher than your hands!

12 Cross Reach Crunches:  Laying on your back, lift your legs off the ground so that your thighs are perpendicular to the floor.  Knees are bent 90 degrees.  Reach your right arm forward to tap the outside of your left knee.  Lower your shoulders back down.  Repeat with your left arm reaching forward and across to tap the outside of your right knee.

12 Narrow Rows: Standing on your feet and hinging slightly forward from the hips, hold one weight in each hand with arms hanging down, hands near your knees.  Draw the elbows straight back bringing the weights next to your waistline.  Extend the arms back to starting position.  Repeat 12 times.

12 Goblet Squats: Perform a squat while holding a weight in two hands in front of your chest, as if the weight was a goblet you were about to drink from (video here).

 

 

Second 8-minute Circuit:

[Read more…]

Filed Under: Fitness, Workout of the Week Tagged With: bootcamp, burpees, pushups, weighted workout

Dancing a Book About Birds

March 19, 2016 by Erika 1 Comment

BIRDS

Birds are so fun to dance about!  I mean, they’ve been done a few times before (Swan Lake, Firebird, Rockin’ Robin…), but my preschoolers love them, too!  The book Birds by Kevin Henkes has great illustrations and a lot of movement evoking words!  It’s a great book for dance class.  The illustrations are just awesome!  Here’s what I do when we read this book in class:

 

  • Read the first six pages through “just their shapes”.  I love this picture of silhouetted bird shapes.

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In my class, we always practice moving for eight counts, then freezing in a shape for eight counts.  Sometimes we’ll do freeze dance.  We also sometimes play the Body Parts Shape Game.  But, what I really want to try sometime is doing backlit shapes with a spotlight and a sheet.  I just need to get a powerful light to shine on the back of a dancer, while the dancer is standing behind a hanging sheet.  Then you could see their silhouettes and try to make the same shape as them.  I think that idea would be so cool!  I just need the right equipment…

  • Read the next page through “or any size in between.”

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For this page we do Big Land/Little Land, an idea I got from Anne Green Gilberts’ book Creative Dance for All Ages.  I set up cones down the middle of the room (you could also do small mats, dance spots, a tape line, etc.).  On one side of the line is “little land”.  When you dance on this side of the cones, show me how small you can be, like a tiny hummingbird.  How little can you move?  If you’d like to cross the cones do a one foot hop (or step of the cat, leap, tuck jump, etc.) to go to the other side.  On the other side of the cones is big land!  Over here, move as big as you can,like the big pink flamingo!  Remember, if you want to cross to the other side, do a one foot hop over the cones!

You could also go through different movements for the different birds (Flamingo: stand on one leg.  Hummingbird: small and quick movements.  Owl: swoop and dive.  Seagull: jump and peck).

[Read more…]

Filed Under: Creative Movement, Lesson Plans Tagged With: Books, creative movement, dance in school, preschool dance, shape games, studio dance

Dance in School Idea Brainstorm

March 1, 2016 by Erika Leave a Comment

Using Dance in the Classroom (1)

 

I know everybody likes a good lesson plan, but sometimes, by the time you change someone’s lesson plan enough to fit your own classroom, you might as well have made your own from scratch!  So, here are a few ideas to get you going on bridging the gap between core curriculum and dance.  And if you’d like to see a few of my lesson plans, head over here.

 

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Literacy

  • Make shapes based on prepositions
  • Write a poem then create a dance to perform as it is read
  • Create a dance based on the characteristics of a book character
  • Recreate scenes from a novel or short story in a dance
  • Assign movements to each part of speech (noun, verb, adjective, etc.) and create movement “sentences”
  • Write acrostic poems then use them to create a series of partner shapes

 

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Math

  • Add and subtract movements from a dance sequence
  • Divide the class in half for a movement problem, then thirds, quarters, etc.
  • Repeat patterns in movement sequences and have students identify them
  • Create two- and three-dimensional shapes with the body
  • Explain division of beats in music in terms of fractions

 

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Social Studies

  • Learn to respect differences through watching peer-created dances and giving positive feedback
  • Share dances from the students’ cultures
  • Learn folk dances from countries around the world
  • Practice group work through group movement problems and composition assignments
  • Create a dance inspired by an event in history (i.e. major battle, political movement, exploration, etc.)

 

 

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Science

  • Use energy qualities in dance to explore the water cycle.  And while you’re at it, check out this delightfully dance-y book about the water cycle!
  • Identify how the five senses affect dance and try to dance with eyes closed or with ears covered
  • Create the solar system using students instead of planets and replicate the movements of the planets
  • Explore how using different amounts of force affects dancing
  • Learn bones, muscle groups, or organ systems through a body part dance; explore how each body part can move.

Have fun, and let me know in the comments what else you are dancing about today!

Filed Under: Dance in School Tagged With: cross-curricular, dance in school

Workout of the Week – Pick 3 Body Parts

February 29, 2016 by Erika Leave a Comment

Autumn

 

This week’s workout is pretty flexible!  Pick your three areas to work on, and go for it!  It was really hard for me to pick an area not to do… 🙂  I finally decided to skip legs, but it was a tough decision!

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So, again, only do three of the following sections: Legs, Core, Arms, and Full Body.  For each section, you will complete 20 reps of each exercise, then 15 reps of each, then 10 reps of each.  Then, move to your next section!  Here are some descriptions of the movements:

LEGS!

Elevated Lunge: Place your left foot up on a bench, stair, couch, etc.  Jump your right foot out in front so you are in a comfortable lunge position.  Bend your legs until your right leg is making a 90 degree angle at the knee, then straighten the legs.  Do 20 lunges, then repeat with the other leg.  You can do these with or without weight!

Kettle Bell Deep Squat: Perform a squat while holding a kettle bell (or weight) in two hands in front of your chest, as if the weight was a goblet you were about to drink from (video here).  Try to squat so deeply that your elbows touch your knees.

Exercise Ball Pistol Squats: Stand with an exercise ball between your lower back and a wall.  Standing on your left leg and holding your right leg out in front of you, squat as far down as you can on your left leg, then stand back up, holding the right leg up the whole time.  Keep the exercise ball between you and the wall.  Do 10 repetitions on each side.  This is a very difficult move!  If you don’t have an exercise ball, one of my favorite variations is to squat over a bench and let my bottom touch the bench at the bottom of my squat.  That way I can squat lower than usual without falling down!  (video here)

Glute Bridge: Lay on your back and put your feet up on a stair, bench, couch, etc.  Press your hips up high, then lay them back down.  You can add a weight (held on your lower abdomen) to make it harder.  Increase intensity by holding one leg up in the air while performing the exercise.  Here’s a video!

 

ARMS!

Renegade Rows: Starting in push-up position with a dumbbell for each hand, hold one dumbbell in your right hand and pull the weight up to your shoulder, shooting your elbow straight up toward the ceiling.  Put the weight down and repeat with your left hand (video here). [Read more…]

Filed Under: Fitness, Workout of the Week Tagged With: bootcamp, pushups, weighted workout

The Best Props for Dance Class

February 24, 2016 by Erika Leave a Comment

I LOVE a good prop!  They can really make or break a dance class.  A good prop will add to the dancing and help dancers to explore and create.  They’re also inexpensive and fairly indestructable.  These are the props that I carry around in my big dance bag, and rarely leave home without (except the hula hoops…I keep those at work)!

TEXT HERE

Non-slip mats (or Dance Spots)

Any kind of mat that will not slip when stepped on will do the trick here.  I use these grippy cabinet and drawer liners because they are so cheap and easy to replace if needed.  I just grab a 12″x 12 ft roll and cut into 12 squares.  We use these mats for leaping over, dividing the room in half, “islands” to escape from the “evil eel”, puddles to jump over, puddles to splash in, and more!

Hula Hoops

I have a conglomeration of hula hoops that have just kind of ended up in the dance equipment closet.  They are our “lily pads” when we dance the story of Thumbelina.  We use them to practice jump turn arounds.  We leap from one to the next with only one foot inside each hoop.  We do monkey jumps around them in gymnastics.  We straddle stretch beside a hoop and try to reach to the other side.  And, of course, sometimes we use them to hula hoop.  (If you don’t have a bunch lying around already, you can get a matching set here).

 

Tulle Ribbons

Grab a roll of 6 inch tulle.  I usually get mine at Wal-Mart for about $3.  Or you can order it here.  Cut it into sections about 3 feet long.  Give a ribbon to each child and go dancing!  We especially like to toss and catch with these ribbons because they fall so slowly.  We talk about floating in the air a lot with these.  We also practice spinning, leaping, and jumping with our ribbons.  We make rainbows over our heads.  Sometimes, I’ll turn on windy music and these become our “wind scarves”.  We’ll run around the room making a tornado with them, then get sucked up into the tornado and spin as quickly as we can.  Possibilities are endless here.

 

Small Scarves

We use scarves almost exactly like tulle ribbons.  They do look better than the tulle for a performance though.  And they don’t stick to your clothes when static-y like tulle does.  You can grab those here.

Big Scarves

I got my big scarves here.  I actually thought they were small scarves when I ordered them, but these babies are 54″ square!  That’s pretty big for any child!  So, we don’t dance with these often.  But, they are the very BEST for being ghosts at Halloween!  And, we will use them to sit on at story time on occassion.

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Fuzzy Dice

My favorite activity for fuzzy dice is The Dice Game.  I got my fuzzy dice at Wal-Mart for $3 a pair and just cut off the strings.  However, you can get a much better deal ordering them off

 

of Amazon, here.  We also use fuzzy dice like balls, tossing and catching, rolling, balancing on our heads, balancing on our feet, and deciding the number of times to do an activity or step.  Kids get so excited about fuzzy dice, that I believe the investment to get a dozen fuzzy dice (instead of regular small and hard dice) is worth it!

 

POCKET DICE!!!

I know, overuse of the exclamation point there, but, seriously.  I have wanted these for so, so, so long!  And I’ve finally found them at a price I can afford.  Or at least, hope to afford one day. 🙂  Have you ever wanted the fun of fuzzy dice, but the flexibility of word strips?  Enter the pocket die.  Pocket dice have a clear pocket that you can put any word or picture you want inside.  So, instead of printing out and hanging the visual aids for animal conditioning, Under the Sea, or Superheroes!, you could print them 2 sheets to a page, cut them out, and put

 

them in a dice to roll.  I’d buy a lot less masking tape that way.  You could also put word strips for class segments (warm-up, across the floor, stretching, etc.) or creativity prompts (jungle dance, underwater swimming, super secret agent, etc.).  So, I’m a little excited about these, if you didn’t notice.  If you are too, you can order them here. 🙂

 

[Read more…]

Filed Under: Creative Movement, Dance Camp, Dance Games Tagged With: creative movement, cross-curricular, dance camp games, dance in school, games, gymnastics, obstacle course, preschool dance, studio dance

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Safari Theme Mommy and Me Dance Class

Safari Theme Mommy and Me Dance Class

Mommy and me dance classes!  They're so hard and so simple.  I am always nervous because the moms are in the room.  But, those 18 month old dancers … [Read More...]

A Little About Me

I am a teacher, dancer, runner, fitness instructor, choreographer, musician, wife, and mother to two wonderful children! I love to teach creatively and am excited to share my ideas with you!

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