Beginner
plan

Build Strength and Stamina Beginner Plan

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Isabella McGuire Mayes • 4 Weeks

  • Week 1
    • Confidence Boosting Full Body Stretch
    • Intermediate Hip Stretches
    • Long Hamstring Stretches
  • Week 2
    • Positivity Stretch and Flow
    • Long Hamstring Stretches
    • Intermediate Back Stretches
  • Week 3
    • Full Body Stretch Class
    • Long Hamstring Stretches
    • Intermediate Hip Stretches
  • Week 4
    • Confidence Boosting Full Body Stretch
    • Intermediate Back Stretches
    • Positivity Stretch and Flow
    • Long Hamstring Stretches
Introduction

Welcome to the Build Strength and Stamina Beginner Plan!

outline

    About this plan.

    This is a fantastic all round plan.

    We will be conditioning the body as well as beginner ballet classes for technique. you will be consistently getting into the habit of doing conditioning as well as your ballet classes, The conditioning will make you stronger, fitter and have more stamina for your ballet classes and therefore you will see the progress you desire!

    We’ve removed the hard work of choosing what workouts to do. Pick your skill set and away you go! Now let’s get stronger and fitter!

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    Plan breakdown.

    Take a look at the plan breakdown below and get started today!

    Week 1 Classes

    Mat Madness
    30.00

    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.

    Rest Day
    Beginners Ballet Barre
    41.00

    A beginners ballet barre for those who need simple combinations to follow along to, whilst still completing a full ballet barre. Isabella explains tips for each exercise to help you achieve the movements correctly. This class is also perfect for dancers wanting to make their way back slowly to class after an injury or holiday.

    Rest Day
    Ballerina Core
    20.00

    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.

    Rest Day
    Rest Day

    Week 2 Classes

    Beginner Ballet Barre
    47.00

    A Beginners Ballet Barre to enhance your technique and to help you feel confident with placement, the exercises and knowing you can complete an entire barre. Perfect for beginner students with a good knowledge of the steps looking to improve the quality of their work. This can also be a good class for dancers coming back from injury looking for a simpler class to do to focus on their placement and correct muscle usage.

    Rest Day
    Booty Burn Workout
    20.00

    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!

    Rest Day
    Mat Madness 2.0
    15.00

    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!

    Rest Day
    Rest Day

    Week 3 Classes

    Barre Workout
    27.00

    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.

    Rest Day
    Mat Madness
    30.00

    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.

    Rest Day
    Cardio Barre
    36.00

    A fast paced barre covering both sides at the same time to build strength and stamina. With simple combinations you can pick up quickly so you can focus on technique and pushing through when your stamina is tested. It is also a great class for those who are short on time, as a complete barre is covered in just over half an hour.

    Rest Day
    Rest Day

    Week 4 Classes

    Ballerina Core
    20.00

    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.

    Rest Day
    Barre Cardio Workout
    20.00

    This is a full body workout and amazing for everyone! You don’t have to be a dancer to do this class. A ballet inspired workout designed to work your intrinsic muscles you didn’t know you had and work you to fatigue. With jumps added in the class we get the heart rate up quickly with additional mat work to get the core completely engaged.

    Rest Day
    Cardio Barre
    36.00

    A fast paced barre covering both sides at the same time to build strength and stamina. With simple combinations you can pick up quickly so you can focus on technique and pushing through when your stamina is tested. It is also a great class for those who are short on time, as a complete barre is covered in just over half an hour.

    Rest Day
    Rest Day
    Meet your 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.
    • Whole body workouts
    • Beginner ballet classes
    • Stamina building classes
    • Build strength in the whole body
    • Build better ballet technique and muscular efficiency
    • Become fitter in just 4 weeks!
    • Master consistency
    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!

    pricing
    Casual
    Corps
    Hundreds of hours of guided ballet classes, workouts and flexibility training. Guaranteed to get the results you desire behind the scenes.

    Watch anytime and anywhere.
    £30 / Month

    • 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
    Committed
    Most popular!
    Soloist
    Dive deep into our signature courses. Learn how to achieve better pirouettes, higher arabesque, stronger pointe work, beginners basics and much more!

    Expect a greater understanding, detailed lessons and big progress.
    £50 / Month

    • 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
    Serious
    Principal
    Tired of wondering what class to do? Need structure in your routine?

    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.
    £75 / Month

    • 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
    Casual
    Corps
    Hundreds of hours of guided ballet classes, workouts and flexibility training. Guaranteed to get the results you desire behind the scenes.Watch anytime and anywhere.
    £30 / Month

    • 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
    Committed
    Most popular!
    Soloist
    Dive deep into our signature courses. Learn how to achieve better pirouettes, higher arabesque, stronger pointe work, beginners basics and much more!Expect a greater understanding, detailed lessons and big progress.
    £50 / Month

    • 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
    Serious
    Principal
    Tired of wondering what class to do? Need structure in your routine?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.
    £75 / Month

    • 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
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    Fondu with Retiré Balance

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    The Basic Ballet Positions

    9 minutes

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    7 minutes

    Plié

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    Frappé with Petit Battement

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    Tendu from First

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    The Basic Ballet Positions

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    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

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    Week 1

    Floor Barre Core
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    Advanced Ballet Pointe Course L1
    Turnout and Beats Conditioning
    Arabesque Workout Advanced

    Week 2

    Floor Barre with The Magic Circle
    Advanced Stretch
    Ultimate Back Workout
    Foot & Ankle Dancer Injury Prevention L2
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    Floor Barre Core
    Turnout Stretch Class
    Dancers Core
    Advanced Ballet Pointe Course L1
    Turnout and Beats Conditioning
    Arabesque Workout Advanced

    Week 2

    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
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    Floor Barre on the Wall
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    Foot & Ankle Dancer Injury Prevention L3
    Strong Hips and Glutes
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    Floor Barre Core
    Advanced Back Flexibility Training
    Turnout and Beats Conditioning
    Advanced Ballet Pointe Course L1
    Grand Allegro Course
    Audition Class Barre

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    Week 1

    Floor Barre Core
    Turnout Stretch Class
    Dancers Core
    Advanced Ballet Pointe Course L1
    Turnout and Beats Conditioning
    Arabesque Workout Advanced

    Week 2

    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

    Week 3

    Floor Barre on the Wall
    Side Extensions and Mobility
    Dancers Core
    Foot & Ankle Dancer Injury Prevention L3
    Strong Hips and Glutes
    Advanced Barre

    Week 4

    Floor Barre Core
    Advanced Back Flexibility Training
    Turnout and Beats Conditioning
    Advanced Ballet Pointe Course L1
    Grand Allegro Course
    Audition Class Barre

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    isabella • 4 Weeks

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    Week 1

    Floor barre Int
    Confidence Boosting Full Body Stretch
    Slider Core Workout
    Intrinsic Foot Workout
    Turnout Course L1
    How to Improve Attitude and Arabesque

    Week 2

    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

    Week 3

    Mat Madness Full Body
    Stretches for Side Développé
    Strong Jumps Workout
    The Psoas Course L2
    Stronger Pointe Course L1
    Ultimate Back Workout

    Week 4

    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

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    View plan
    Week 1

    Floor Barre on the Wall
    Hip mobility and stretch
    Foot & Ankle Dancer Injury Prevention
    Core & Arms
    Spinal mobility

    Week 2

    Floor Barre for Développé
    Ball the Wall Turnout class
    Amazing feet course
    Core
    Long Hamstrings

    Week 3

    Floor Barre on the Wall
    Beg. Stretch
    Amazing Feet Course L2&L3
    Balance Course
    Turnout Stretches

    Week 4

    Floor Barre 2.0
    Hip Manifestation Stretch
    Beginner Pointe Course L1
    Perfecting Pirouettes en Dehors
    Barre Challenge Day 7

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    Week 1

    Centre Basics

    Week 2

    Using the head, style and balance

    Week 3

    Adage & strength

    Week 4

    Vaganova ports de bras and linking steps

    Week 5

    Relevé in the centre and pirouette prep

    Week 6

    Walking, Pas balancé & rythym

    Week. 7

    Linking steps

    Week 8

    Jumps

    Week 9

    Practice week

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    Isabella McGuire Mayes • 4 Weeks

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    Week 1

    Build Strength of the feet, Barre drills establishing correct technique

    Week 2

    Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.

    Week 3

    Increased intensity of barre drills and intrinsic foot work.

    Week 4

    Continuing from week three, we build the demanding drills

    7 Day Barre Workout Challenge
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    7 Day Barre Workout Challenge

    Isabella • 1 Weeks

    View plan
    Day 1

    Legs Legs Legs

    Day 2

    Strength for développé

    Day 3

    Turnout that Booty

    Day 4

    Lower Legs of Steel

    Day 5

    Lunge and battement

    Day 6

    Core Power

    Day 7

    Barre HIIT

    Day 8

    Stretch and Recover

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    Strong Pointe Advanced Plan

    Isabella McGuire Mayes • 4 Weeks

    View plan
    Week 1

    Build Strength of the feet, Barre drills establishing correct technique

    Week 2

    Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.

    Week 3

    Increased intensity of Barre Drills, challenging centre work and intrinsic foot work.

    Week 4

    Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.

    Strong Pointe  Intermediate  Plan
    Intermediate
    plan
    Strong Pointe Intermediate Plan

    Isabella McGuire Mayes • 4 Weeks

    View plan
    Week 1

    Build Strength of the feet, Barre drills establishing correct technique

    Week 2

    Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.

    Week 3

    Increased intensity of Barre Drills, Centre work and intrinsic foot work.

    Week 4

    Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.

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