Ultimate Fit.

“E.S.E. Test Drive”

ENDURANCE — STRENGTH — EXPLOSIVENESS

3 WEEKS

5 DAYS PER WEEK TRAINING PLAN

• Here's the lowdown on the kind of training you need to be bringing to the stage to really make an explosive impact. You will run, jump and stretch 5 days a week, in addition to your established dance training and professional commitments.

• What it does:

This training plan incorporates a range of dynamic workouts that target different muscle groups and train the body to endure longer periods of exertion while improving cardiovascular fitness. Through the incorporation of high-intensity interval training (HIIT) exercises, this program helps to enhance metabolic efficiency while promoting weight loss and lean muscle mass development. Additionally, this workout plan emphasizes flexibility through various stretching exercises. 

• Types of exercises:

Cardio, HIIT, metabolic, tabata, and flexibility.

“E.S.E. Ultra”

ENDURANCE — STRENGTH — EXPLOSIVENESS

12 WEEKS

5 DAYS PER WEEK TRAINING PLAN

• This program is specifically designed to assist you in achieving your absolute best.

• What it does:

Over the course of 12 weeks, we will progress through three distinct phases of training. The initial three weeks will focus on endurance, followed by three weeks of targeted strength building. Finally, the remaining three weeks will focus on transforming your newfound strength into explosive power.

• Types of exercises:

“E.S.E. Ultra” features a diverse range of exercise modalities, including cardio, HIIT, metabolic training, tabata training, and flexibility exercises.

“M.C. Test Drive”

MOBILITY & COORDINATION

3 WEEKS

5 DAYS PER WEEK TRAINING PLAN

• What it does:

This program places a strong emphasis on enhancing agility, balance, coordination (both hand-eye and foot-eye), power, reaction time, and speed to augment your dance skills in a more advanced and versatile manner.

• Types of exercises:

Bosu ball exercises, weighted mobility and coordination exercises, bodyweight M&C exercises, resistance band exercises, stretching routines.

“M.C. Ultra”

MOBILITY & COORDINATION

12 WEEKS

5 DAYS PER WEEK TRAINING PLAN

• What it does:

In this particular program, our emphasis remains on the same principles; however, the overall level of intensity is notably elevated. As a participant, it is essential to possess a level of flexibility that will permit you to undertake challenging maneuvers. Expect engaging in exercises such as push-ups in bridge position, and sit-ups on a Bosu ball with weights while elevating your legs to at least a 120-degree angle.

• Types of exercises:

Bosu ball exercises, weighted mobility and coordination exercises, bodyweight M&C exercises, resistance band exercises, stretching routines, contortion conditioning.

“CHALLENGE MODE”

• This is a supplementary program that primarily targets your mental and physical wellness.

“CORE 600 CHALLENGE”

“RUN 150 CHALLENGE”

“KETTLEBELL 500 CHALLENGE”

“TABATA 45/15 CHALLENGE”

• Over the course of one month, undertaking weekly CORE, KETTLEBELL, and TABATA CHALLENGEs, in tandem with successfully completing a distance of 150 kilometers, represents a formidable fitness endeavor.