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Week 1
- Confidence Boosting Full Body Stretch
- Intermediate Hip Stretches
- Long Hamstring Stretches
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Week 2
- Positivity Stretch and Flow
- Long Hamstring Stretches
- Intermediate Back Stretches
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Week 3
- Full Body Stretch Class
- Long Hamstring Stretches
- Intermediate Hip Stretches
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Week 4
- Confidence Boosting Full Body Stretch
- Intermediate Back Stretches
- Positivity Stretch and Flow
- Long Hamstring Stretches
Introduction
Welcome to the Toned Ballerina Beginner Plan!
outline
About this beginner toning plan.
The Toned Ballerina plan focuses on building strength and conditioning your ballet body like never before. Finding motivation to stay active can be challenging, but this plan is here to help. You can expect intense workouts that target your glutes and abs.
Upon completing this beginners toning workout plan, you will feel fitter, stronger, and leaner, while also establishing excellent new workout habits.
Let’s get started!
Plan breakdown.
Take a look at the toning workout plan breakdown below and get started today!
Week 1 Classes
A full body Ballet Conditioning Mat workout. This class targets the whole body and is ideal for dancers wanting to strengthen up for their ballet classes and for those wanting to get their corps and legs lean, fit and toned! it’s the perfect full body workout with minimum impact on your joints and it’s only 15 minutes! No excuses!
Put your strength and stamina to the test with this hard ballet workout. Toning the whole body with bodyweight exercises at the barre followed by a mat series. With upbeat music and Isabella’s guidance to help you reach you end you will be sure to feel fitter by the end of it! Perfect for dancers wanting to increase their stamina and muscle strength.
OH YES! The booty burn workout targeting backs of legs, glutes and hamstring strength. Perfect for strengthening the legs for arabesque, jumps, turnout muscles and improving posture! This is a tough workout that is sure to get your glutes on fire! Great for improving your ballet muscle activation or simply toning up to feel better in your body. This workout is for everyone!
Week 2 Classes
This workout as is a complete workout and stretch class whilst keeping your muscles long and lean! Using a lot of plank movements, we will use our body weight to gain strength and tone. It’s very compatible with ballet as we’re using the whole body all the time and then lengthening out with lots of stretching too. By being in plank positions a lot, it also gets your sweat on and wakes you up almost immediately for the day ahead cooling down in the stretches! I love this one and I can’t wait for you to try it!
A full body Ballet Conditioning Mat workout. This class targets the whole body and is ideal for dancers wanting to strengthen up for their ballet classes and for those wanting to get their corps and legs lean, fit and toned! it’s the perfect full body workout with minimum impact on your joints.
This tough 20 minute wоrkout is perfect for those who want a quick core challenge before they start their day. Perfect to do before class or in your coffee break. Let’s get toned and strong. A strong core will lead to freedom of movement and help you dance lighter.
Week 3 Classes
Put your strength and stamina to the test with this hard ballet workout. Toning the whole body with bodyweight exercises at the barre followed by a mat series. With upbeat music and Isabella’s guidance to help you reach you end you will be sure to feel fitter by the end of it! Perfect for dancers wanting to increase their stamina and muscle strength.
OH YES! The booty burn workout targeting backs of legs, glutes and hamstring strength. Perfect for strengthening the legs for arabesque, jumps, turnout muscles and improving posture! This is a tough workout that is sure to get your glutes on fire! Great for improving your ballet muscle activation or simply toning up to feel better in your body. This workout is for everyone!
This tough 20 minute wоrkout is perfect for those who want a quick core challenge before they start their day. Perfect to do before class or in your coffee break. Let’s get toned and strong. A strong core will lead to freedom of movement and help you dance lighter.
Week 4 Classes
This tough 20 minute wоrkout is perfect for those who want to improve their height of leg to the side! it’s not just about flexibility but alignment and strength. This workout will test your strength and if done regularly, you will feel a huge difference. I can’t wait for you to try it! If you want a real challenge I dare you to do it twice!
This tough 20 minute wоrkout is perfect for those who want a quick core challenge before they start their day. Perfect to do before class or in your coffee break. Let’s get toned and strong. A strong core will lead to freedom of movement and help you dance lighter.
A full body Ballet Conditioning Mat workout. This class targets the whole body and is ideal for dancers wanting to strengthen up for their ballet classes and for those wanting to get their corps and legs lean, fit and toned! it’s the perfect full body workout with minimum impact on your joints and it’s only 15 minutes! No excuses!
Meet your ballet teacher.
Isabella
Founder
Isabella is the youngest and first british graduate to join the vaganova ballet academy at 15 years old. Working to become top of the school. Isabella was a soloist with Mikhailovsky and Eifman ballet before returning to London and discovering her passion for teaching. Isabella founded BWI as a way for dancers globally of all levels to get the detailed vaganova training as well as conditioning they desire to take their ballet to new levels.
What you’ll learn.
- Exercises for the whole body with a focus on the core
- Barre workouts for strong and toned legs
- Consistent core workouts to build a strong and toned centre
- Glute and hamstring exercises to build long lean legs
- Expect better performance in ballet class as well as feeling amazing!
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 plans.
Take a look at our related plans.
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.
