Try This Free, 5-Move Body Conceptions Workout at Home

Work Your Way to a "Dancer's Body" With This Routine

body conceptions dance inspired workout
Body Conceptions by Mahri

The holidays provide so many great opportunities to celebrate and connect with family and friends. All of the events and parties surrounding the season can be a great way to let off steam - but they can also lead us to lose sight of our health and fitness goals, let alone stay on top of our normal fitness schedule!

With all of the holiday scheduling obstacles, it's one of the best times of the year to squeeze in some exercise at home. Mahri Relin of NYC's Body Conceptions has put together an exclusive series of exercises to help you attain a dancer's physique and get you through the holidays. You can do these exercises in your living room. All you need is a chair and a towel. Once you've grabbed these items and found some space on your living room floor, turn on your favorite motivating tunes and get started!

Try to follow the workout from beginning to end with as few breaks as possible. In between each exercise, do 30 seconds of cardio - suggested cardio exercises ideas are provided, but whatever version works for you is just fine.

About Body Conceptions

Body Conceptions is a dance-based fitness method that doesn't require you to be a dancer to do it (or even have stellar coordination - we promise!). The method behind Body Conceptions focuses on creating the long and lean physique of a dancer that so many people crave. With focus on connection to the core, the method mixes fun cardio sequences with full-body sculpting exercises that target every part of the body. Exciting, current music keeps you moving throughout each class, so you don't even realize how hard you're working! Body Conceptions offers group classes and private training in NYC, the Hamptons and NJ - or you can  stream their 35-minute workout video here. (Once you purchase it, you have it forever!)

About the Author: Mahri Relin

As a former professional dancer, Mahri Relin danced in New York City and around the world for over 12 years. It was through dancing and performing that Mahri discovered she also had a passion for fitness and maintaining a healthy, balanced lifestyle.

Now a NASM Certified Personal Trainer, Corrective Exercise Specialist, AFPA Pre and Postnatal Exercise Specialist, and fitness enthusiast, Mahri spent her early years in the fitness industry working as a trainer for the Tracy Anderson Studio. She went on to become the Creative Director for FlyBarre at Flywheel Sports as it grew internationally. After several years working with these fitness moguls, Mahri knew she wanted to branch out and try the ideas that she had refined and perfected through her own research, her work with clients, and her connection with the emerging city fitness scene.

Diamond Thighs

Diamond Thighs
Body Conceptions by Mahri

Cardio Burst: Begin with 30 seconds of jumping jacks

Diamond Thighs: Stand with your hands on the back of your chair with your feet in a narrow V position (with your toes pointed out 45 degrees). Lift your heels off the ground, and touch your heels together. Bend your knees, keeping your knees over your toes and your upper body upright. Keep your knees bent so that your legs remain in a diamond position through the whole exercise.

  • Pulse with small movements up and down 30x
  • Hold this position while pulsing your knees back 30x
  • Lower down 2-inches. Sway your hips from side to side 20x, then tuck your pelvis under and arch it back 20x
  • Repeat this whole sequence again  

Lunge Slides

Lunge Slides
Body Conceptions by Mahri

Cardio Burst: 30 seconds of jump squats

Lunge Slides: Remain behind your chair and place your towel on the ground under your right root. Lower into a deep lunge position with your right leg straight behind you. Keep your weight forward, and make sure you keep your left knee centered over your toes

  • Keeping the towel under your right foot with your right leg straight, pulse slightly up and down 30x.
  • Bend your right leg and pull your right foot in next to your left foot before extending it back out to the long lunge. Repeat 30x.
  • Keeping your left leg stable and bent in the lunge position, reach your right foot from the right to the left sides behind you, 20x.
  • Repeat on the other leg.

Triceps Dips

Triceps Dips
Body Conceptions by Mahri

Cardio Burst: 30 seconds of mountain climbers

Triceps Dips: Stand in front of your chair, sit back, and place your hands behind you on the edge of the chair with your elbows facing back and your fingers pointing forward. Start with your legs bent in front of you, keeping your knees and ankles together. 

  • Bend and straighten your elbows in a basic triceps dips 20x.
  • Lift your right leg off the ground. Continue your triceps dips 10x.
  • Repeat on the opposite side.

Standing Seat

Standing Seat
Body Conceptions by Mahri

Cardio Burst: 30 seconds of high knee runs

Standing Seat: Stand behind your chair, placing your hands on the chair back. Stand in a "first position," with your heels together and your toes pointed out at 45 degrees.

  • Lean slightly forward while kicking your right leg up high behind and slightly out to your right side (on the right diagonal) with your toes pointed. Then lower your leg. Repeat 15x.
  • Lean forward and lift your leg up to the same position. Keeping your leg lifted, kick your leg above and then below your hip level, slightly bending your knee each time. Repeat 16x.
  • Move slightly farther away from the chair, then lean over to place your back in a flat position and extend your right leg into an arabesque position behind you. Pulse your leg slightly up and down behind you 30x.
  • With your knee turned out and lifted, pull your knee forward toward your shoulder, and then extend back out to arabesque. Repeat 20x.
  • Repeat everything on the other leg.

Planks and Pikes

Planks and Pikes
Body Conceptions by Mahri

Cardio Burst: 30 seconds of jumping hamstring curls

Planks and Pikes: Start in a high plank position with your towel under both feet. Make sure to keep your weight forward over your wrists with your hips in line with your spine.

  • Pull your knees in to your chest and then push your feet back out to plank 10x.
  • Keeping your legs together, pull your knees in, then twist to the right while sliding back out to plank. Alternate twisting to the right and left 10x.
  • Alternate pulling your knees into your chest with straight leg pikes (pulling up your whole body from your waist, your hips pointing up toward the ceiling). Repeat 8x.

Continue Reading