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Introduction
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Day 1 – Abs, Abs, Abs20:00
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Day 2 – Abs, Abs, Abs20:00
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Day 3 – Back & Arms20:00
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Day 4 – Inner & Outer Thighs20:00
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Day 5 – Cardio Blast20:00
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Day 6 – Glutes, Glutes, Glutes20.00
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Day 7 – Turnout & Stretch20.00
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Day 8 – Upper Back and Arms20:00
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Day 9 – Glutes and Hamstrings20:00
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Day 10 – Hamstrings and Quads20:00
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Day 11 – Legs, Legs, Legs20:00
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Day 12 – Abs, Abs, Abs20:00
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Day 13 – Abs, Abs, Abs20:00
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Day 14 – Mobility & Stretch20:00
Course outline
About this course.
Welcome to the BWI 14-Day Mat Madness Challenge, your ultimate journey to strength and fitness.
We’ve curated a 14-day program of classes designed just for you. This challenge is perfect for anyone struggling with consistency and habit-building. If you’ve found your way here, it’s clear you’re eager to get stronger and fitter, but discipline and motivation might be holding you back.
Join Isabella and Olivia, who are overflowing with energy and encouraging words. With them, you’ll have a blast while getting strong on your ballet floor mat.
Each day targets a different area, including abs, glutes, hamstrings, arms, back, and more! We’ll work your entire body, focusing on the ballet muscles needed to feel truly strong.
In just 20 minutes a day, you’ll eliminate decision paralysis. Simply hit play, and let’s build those habits together on your ballet floor mat.
It’s time to get toned, strong, lean, and motivated. Let’s go!
Course breakdown.
An introduction with Isabella and Olivia followed by diving into some deep core abs!
You will need a yoga block as a prop in this class.Let’s go!
Yet again we are going to target the abs. This time Olivia is in charge and wow, some of these exercises get you. Let’s go team!
It’s time for back and arms. In this video we will be targeting the upper back, lower back, and arm muscles. Perfect for toning and training for Arabesque. Your back will be on fire. You will need a pilates ring for a couple of the exercises. Let’s go!
In this Class Olivia will be working on our inner and outer thighs. Be prepared for the glutes to cry. Olivia knows how to bring that burn. Amazing exercises for stability of the hips and balance.
Cardio Blast Day! Get ready to sweat. Jog, squat, plank and jump with Isabella and Olivia in this stamina testing HIIT workout. This is designed to build strength and endurance as we get that heart beat up. Let’s go!
Olivia takes us through our paces with this tough glute workout. Targeted exercises training all areas of the glute muscle, Working to fatigue.
Strong glutes are essential for dancers. Let’s go!
The last lesson of week 1, well done!
In this class we go a little lighter in the intensity and focus on the deep rotator muscles as well as stretching out the hips.
Deep rotator connection is subtle and hard to find which is why we have to go slow, and think deeply as we do the movements.
Take some deep breathes and let’s go!
Grab your dumbbells or wrist weights. Today we are working on the upper back and arms. An area that is often neglected by dancers that can lead to serious imbalance. Working on the upper back and arms will really help you feel much more in control and lighter in the body, stronger for pirouettes and better body control. Let’s go!
Get ready for that glute burn. In this class you will need the addition of a theraband. Go grab it. With the aid of the resistance band we will be creating deep connection with the glutes and hamstrings. Making you stronger like never before. Let’s go!
With Olivia we will be challenging our hamstring connection and quads. Hitting the front and the backs of the legs. These muscles are very significant for not only explosive power. They are partly responsible for holding the legs high and aligned. Dancers are afraid of working the front of the legs but they are so important for strength and freedom of movement. Let’s go!
Your legs may be a little sore from day 10 but it’s time for more! We are working the legs to fatigue. There will also be some balance work involved in this class which will add a new level of stability and challenge. Let’s go!
We are fast approaching the end of our two weeks which means we finish as we started with some ab blasting exercises to challenge your core. Core is your powerhouse. It will give you the ultimate freedom of movement. Your core is of the upmost importance. Let’s go!
Your last intense workout of the two weeks. We are so proud of you and this is your final push. Get ready for the last abs challenge of the two weeks. Let’s go!
Wow!
Enjoy this last class.
We are so proud of you well done! This class is all about thinking how far you have come in just two weeks. Stretch it out and relax with us. Building habits is hard.
We hope you have enjoyed taking class with us, building consistency and setting habitual foundations for success going forwards. We feel good, we hope you do too.
Let’s stretch and unwind. Good work!
Meet your ballet teacher.
Isabella McGuire Mayes
Founder
Isabella trained at The Royal Ballet School and then became the first British girl to join the Vaganova Ballet Academy in Saint Petersburg at 15 where she studied for 4 years. She joined the Mikhailovsky Ballet in Russia as a soloist and later danced with Eifman Ballet. Isabella later founded BWI and her podcast helping dancers all over the world both with the physical side of ballet and mental side. Helping you reach your true potential.
What you’ll learn.
- Build habits and consistency
- Get toned and strong
- whole body workouts
- Just 20 minutes a day
- From abs to HIIT to stretch classes
Who is this for?
- The dancer coming back from holiday or injury
- The dancer looking to jump start their training with daily workouts
- The dancer who needs guidance for daily workouts
- The dancer looking to build habits
- The dancer looking to build consistency.
- The dancer looking to get stronger and toned
Who is this not for?
- This course is for everyone!
Pricing.
Each tier has something very special to offer. Let’s dive in and see which plan will suit your needs best taking your ballet to the next level!
Corps
Watch anytime and anywhere.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Soloist
Expect a greater understanding, detailed lessons and big progress.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Principal
Structured plans made just for you by Isabella along with direct communication with her.
Isabella will help you reach your desired goals. This gets results.
If no spots, contact us to be put on the waitlist.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Related courses.
Take a look at our related courses below.
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
Introduction
Barre Drills
Fouettés At The Barre
Centre Drills On Flat
How To Use Your Back And Core
Pointe Shoes : Starting Well In Your Fouettés
Different Types Of Fouettés
Starting And Finishing Well
Where Should We Spot
How To Gain Speed
Mastering 32 On Pointe
Practice 32 With Us
Level 1: Commonly injured area, demanding rep evolving. Arabesque and overuse settle quickly, muscle spasms, pathology to disc or bony structures like stress fractures, over use, lack of rest, lack of strength in back and core. 2. Importance of mobility of tx, can limit function of other areas, load transfer. 3. Controlling use of thoracic extn. 4. What is the core, common beliefs, 360 degree support, crunches, deeper muscles. 5. Anti extension scissors. 6. POS, learning to use the glutes with the back and closing the pelvis for support. 7. Working in box plank, dissociation. 8. Requirement for good hamstring length and effect on pelvis. 9. Working the side of our body, anti lateral flexion. Sh girdle, obliques, glutes. 10. Working the glutes for endurance in functional dance positions, dissociating from the back. 11. Working in functional compound movements.
Achievements from level 1, tx mobility, activation of core 360. 2. Isolating lumbar spine extension, activating the muscles that support this. 3. Isolating the sh girdle, ability to ‘get shoulders down’ and connect the core. 4. Progressing the deadbug to straight leg and opp arm, longer levers and increased time under tension. 5. Combining 2 core areas in one exercise. 6. Glute max in more functional position. 7. Progressing deadlifts, compound, multiple muscle groups, correct alignment, dissociation.
Learning objs from L1 and 2, mobilise all areas of your spine, what core is and how to find, L3 turns up the intensity to challenge you more and build more resilience. 2. Combining upper and lower back with scap stability, glutes on. L3 aiming to combine many muscle groups. 3. Reflecting on RA and TrA isolation, coupling these together, with increased intensity, using both legs together. 4. Using plank work to allow our body to fire up the core under body weight, learning to shift weight from one side to the other in a controlled way. 5. Side plank for functional training of our supporting leg. How easy this then is in standing.
The importance of pre-fuelling
How to build balanced meals from your store cupboard
How to eat well on a budget
Hydration for performance and recovery
Post-training nutrition and recovery
The role of vitamins, minerals, and supplements
Answers to your most common nutrition questions .
How to shop like a performance nutritionist
5 minute
7 minutes
9 minutes
7 minutes
Introduction
Floor Barre Drills
Theraband Drills
Turning Drills At The Barre
Centre Drills
Isabella’s Expert Tutorials and practice
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
1 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
The primary goal of this plan is to develop and enhance technique by promoting progress in areas such as turnout, extensions, arabesque lines, foot strength, and pirouettes. Additionally, it aims to support the physical and mental well-being of dancers throughout the school term. Instead of focusing on intensity, the strategy emphasizes intelligent strength training and mobility. Each day targets a specific area of focus, allowing different muscle groups to rest and recover while engaging others.
Floore barre on wall
Happy Hamstrings
Foot and Ankle Injury Prevention
Turnout Stretch Class
Dancers Core
Full Body Stretch
Floor Barre For Developpe
10 Minute Abs
Barre Cardio
Intrinsic Foot Workout
Ballerina Cardio Blast
Positivity Stretch and Flow
Mat Madness Beat Mode
Level 1: Foundation & Mobility (Weeks 1–3)
This level is about waking up the body and preparing it for deeper flexibility.
You’ll focus on:
Gentle mobility drills for hips, hamstrings, and hip flexors
Myofascial release techniques to reduce tension
Introductory stretches with proper alignment
Perfect for complete beginners or anyone returning to stretching after a break. The key here is consistency — showing up and giving your body time to adapt.
Level 2: Active flexibility & Control (Weeks 4-6)
Now that your body is primed, we begin working on active flexibility and control.
You’ll focus on:
Longer hold times in foundational stretches
Chair- and block-assisted drills for depth and support
Active engagement of glutes, core, and legs to create true flexibility. Strengthening supporting muscles around the hips and pelvis. Dynamic stretches to build range and coordination
This level bridges the gap between flexibility and functional mobility — helping you go deeper with control, not force.
Level 3: Find your full range (Weeks 7-9)
You’ve done the groundwork — now it’s time to commit to your full range.
You’ll focus on: Combining mobility, strength, and alignment in full split practice. Holding deeper splits with the aid of props (chair, blocks, wall)
Exploring full range in front and middle splits
Flow-style sessions to connect and challenge your flexibility
Learning your new go-to splits maintenance routine
This level is about owning your flexibility. Whether you’re fully flat or still a few inches away, you’ll come out of this with a strong, safe, and sustainable practice to carry forward.
Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced
Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé
Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre
Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre
Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced
Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé
Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre
Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre
Floor barre Int
Confidence Boosting Full Body Stretch
Slider Core Workout
Intrinsic Foot Workout
Turnout Course L1
How to Improve Attitude and Arabesque
Floor Barre 2.0
Positivity Stretch and Flow
Foot & Ankle Dancer Injury Prevention L1P2
The Psoas Course L1
Turnout Course L2
Balance & Penché Ballet Class
Mat Madness Full Body
Stretches for Side Développé
Strong Jumps Workout
The Psoas Course L2
Stronger Pointe Course L1
Ultimate Back Workout
Floor Barre with The Magic Circle
Full Body Stretch Class
Hip & Core Strength for Extensions
The Psoas Course L3
Petit Allegro Course
Int Barre Focused on Strength & Extensions
Floor Barre on the Wall
Hip mobility and stretch
Foot & Ankle Dancer Injury Prevention
Core & Arms
Spinal mobility
Floor Barre for Développé
Ball the Wall Turnout class
Amazing feet course
Core
Long Hamstrings
Floor Barre on the Wall
Beg. Stretch
Amazing Feet Course L2&L3
Balance Course
Turnout Stretches
Floor Barre 2.0
Hip Manifestation Stretch
Beginner Pointe Course L1
Perfecting Pirouettes en Dehors
Barre Challenge Day 7
Centre Basics
Using the head, style and balance
Adage & strength
Vaganova ports de bras and linking steps
Relevé in the centre and pirouette prep
Walking, Pas balancé & rythym
Linking steps
Jumps
Practice week
Build Strength of the feet, Barre drills establishing correct technique
Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
Increased intensity of barre drills and intrinsic foot work.
Continuing from week three, we build the demanding drills
Legs Legs Legs
Strength for développé
Turnout that Booty
Lower Legs of Steel
Lunge and battement
Core Power
Barre HIIT
Stretch and Recover
Sign up and get started today.
Subscribe to the monthly online studio membership and get access to the whole library of videos as well as new videos that аre added regularly. Take a class wherever and whenever you want.
