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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.
We have designed 14 days of classes for you.
This is absolutely perfect for anyone struggling with consistency and habit building. I know if you’re on this page, you have huge desire to get stronger and fitter but discipline and motivation could be holding you back.
With Isabella and Olivia who are bursting with encouraging words and full of energy, you will have so much fun whilst getting strong.
Each day has a different focus such as abs, glutes and hamstrings, arms and back and many more! We will cover the whole body, including all the ballet muscles required for feeling strong.
With just 20 minutes a day the decision paralysis is taken away. Hit the play button and build those habits with us.
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 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
- Access to Online Studio Plans & Courses
- Live Weekly Online Classes
- 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
- Access to Online Studio Plans & Courses
- Live Weekly Online Classes
- 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 -62 Spaces Available!
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
- Access to Online Studio Plans & Courses
- Live Weekly Online Classes
- 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.
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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, challenging centre work and intrinsic foot work.
Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.
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, Centre work and intrinsic foot work.
Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.
Building Foot Strength and Injury Prevention
Building Foot Strength, Balance and stability, Barre drills and basic Pointe work.
Building Foot Strength, Balance and stability, Barre drills, Pointe work, increasing the demands.
Continuing from week three, we build demanddrills, ending with a pointe beginner barre that with the barre combines all we have learned feeling stronger than before.
Yoga for Turnout, Arabesque, Hamstrings, upper back, spine mobility, core strength and breathe work meditation
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Turnout and Beats Conditioning, Stretch and imagery for turnout, Connect with the deep rotators, Psoas work
Exercises for turnout, Floor Barre intermediate, Hip manifestation stretch, Psoas work
Floor Barre with the Magic Circle, Strong Hips and Glutes, Turnout Stretches, Psoas work
Floor Barre 2.0, Turnout and Beats, Hip mobility and stretch, Floor Barre core, Hip Manifestation Stretch, Psoas work
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Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches
Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches
Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches
Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches
Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Confidence Boosting Full Body Stretch
Intermediate Hip Stretches
Long Hamstring Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
Intermediate Back Stretches
Full Body Stretch Class
Long Hamstring Stretches
Intermediate Hip Stretches
Confidence Boosting Full Body Stretch
Intermediate Back Stretches
Positivity Stretch and Flow
Long Hamstring Stretches
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.
