4 Seasons

Follow this 3 month periodized training program based on principles of progression, adaptation, and overload to get the best results using the Ballet Body workouts. This training system utilizes 50 workouts available with subscription, however, part of this program incorporates the Ballet Body Signature Series on DVD (not included with subscription). It is recommend to start this 3 month training program after finishing BBTS I.

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  • Plie Parallel Lift and Lengthen I

    Episode 1

    Lower, lift, and lengthen with this lower body workout targeting the thighs, calves and hamstrings at the barre.

  • Abdominal Tucks Planks Pushups and Holds

    Episode 2

    This workout is perfect if you are pressed for time and need to work upper body and core at the same time. Your upper body will work hard to stabilize the abdominal tucks during shoulder retraction/protraction, isometrics, push-ups, and holds, while your abs will feel twice the amount of work wit...

  • Dancing Arms I

    Episode 3

    This segment is part of the dancing series working the shoulders and triceps with fluidity, movement, and flow

  • Barre Squat I

    Episode 4

    This short lower body workout will work the thighs and glutes fast exploring a wide range of motion as you move your hips down to the floor in deep barre squat variations.

  • Développé Inspired Series II: Upper/Core/Lower

    Episode 5

    Perform side planks, bridge, and side lying series while developing the legs into full extensions in this series that challenges total body strength, balance, and control.

  • Weights at the Barre I

    Episode 6

    Combine weighted arm work at the barre to sculpt the upper body while performing lower body barre exercises at the same time. This workout is a great way to fit in exercise on a busy day.

  • Abs: Bend Release Stretch

    Episode 7

    This workout perfectly combines core and flexibility work to activate the abdominal muscles while lengthening the hamstrings. Increase your mind-muscle connection by focusing on increasing the contraction of the abdominals to achieve greater length in the back of the legs.

  • Glissade Inspired Series I: Lower Body

    Episode 8

    Glide your way to elongated, sculpted thighs. This segment does not teach a true ballet glissade, so no ballet experience required! This workout offers gliding movements in plié, parallel, and fold-over positions.

  • Glissade Inspired Series II: Upper/Core

    Episode 9

    This segment offers variations of planks, dolphin pose, push-ups, and core work on the mat using gliding movement across the floor to offer a unique challenge to sculpt the upper body and core.

  • Glutes on the Mat II

    Episode 10

    This workout alternates work in parallel and turnout with leg extensions and folding the leg in half to work not only the glutes but the outer hips and hamstrings. This segment is the perfect compliment to standing lower body work and should be combined with other segments to maximize the work in...

  • Supine Assisted Stretching: Hips and Hamstrings

    Episode 11

    Relax on your back and move through a series of stretches that lengthen the hamstrings, release tension in the hips, and increase hip range of motion using the assistance of a yoga strap. Releasing muscle tightness and tension while stretching the hamstrings and hips in this segment will help red...

  • Ballet Body Core I

    Episode 12

    This Ballet Body ab workout is simple, fast, and effective to help tighten and tone the mid-section with exercises performed on the mat.

  • Ballet Body Training System II Guide

    2.62 MB

    Follow this guide to go along with the Ballet Body Training System II workouts. Please read it through before beginning the program.