Movement, Strength

September Strength

Soo.. after a few stops and starts, Mr. E and I have finally gotten back into the groove with our Sunday strength practice for the past few weeks.

I’ve been noticing the benefits, especially combined with my Monday BOOST sessions, where I repeat portions of our Sunday workout and apply them to dance.

I’ve been paper-logging these Sunday sessions, but I kind of miss the the blog-logging (the last one was from February!) so here we go.

We’re back!


Deep cleaning our appartment (for real! We somehow had some energy to spare this weekend. I blame the full moon 🌕)

Rope Skipping

For our Taekwondo/Sword jumps, but also for the incredible effectiveness in building stamina, rope skips have been added again to the mix 🙂

Note: I’m only blogging my reps here, Mr. E did a bunch more of each.

Skip reps

  • 100 regular/speedy jumps
  • 50 left-right skips
  • 40 left foot only, 40 right foot only
  • 50 high knee jumps

And a bit of freestyle stretching between each round (we take turns with the jumping/stretching)

  • calf stretch
  • quad stretch
  • sofa stretch
  • shoulder stretches


Simple & Sinister warmup

3 x the following set (8 KG for me):

  • 5 x Goblet Squat (3 Kazacks – 2 regular)
  • 5 x Hip Bridge (lifting 1 leg on the 5th)
  • 5 x Halo (LR)

KB Swings

With active rest (joint rotations, shakeouts, stretches,..) between each set of 10:

  • 1 x 10 2-Handed Swings (20 KG)
  • 1 x 10 2-Handed Swings (20 KG)
  • 2 x 5 1-Handed Swings (20 KG)
  • 1 x 10 2-Handed Swings (20 KG)
  • 1 x 10 2-Handed Swings (20 KG)


  • 5 x TGU – 8 KG (LR) – was not feeling like the 12 KG this week, so went back a notch to the 8 and worked on my form instead.


  • Leg lowers
  • Floorbarre Obliques
  • Bent-leg lowers
  • Boat and Bow

Flexibility/Mobility work

  • Working our extensors and practising rotations for the hands/arms/wrists/hips (in between sets)
  • Stretches for hips, inner thighs, legs, arms and shoulders (after the workout, for about 20 min)
  • Splits practice (finally back on the wagon with flexibility work! will blog more on that later)

Have a great week! And let me know how your strength/conditioning routine looks 🙂

PS: I posted a mini-version of (part of) this routine in my youtube channel, so you can try out some of the moves at your own place/pace. Check it out here!

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