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The Radio City Rockettes perform more than 200 shows of the “Christmas Spectacular” at Radio City Music Hall each year! That sort of physical stamina takes some major preparation.
Wonder what it takes to train to perform as a Rockette? We joined Stacy Paydo, a swing dancer for the Rockettes, as she led some of the dancers through one of the cardio and strength workouts they use to build the core and leg strength, balance and endurance required to perform the demanding show.
Before you give the workout a try, warm up with this routine:
5-minute circuit training routine
Ready to work your arms, legs and core while getting your heart-rate up? This routine uses a combination of strength and cardio exercises for a full-body workout that helps the Rockettes build the strength and endurance required to perform 200 shows — and nail the iconic kick line!
Perform each movement for 30 seconds.
Plank
Come onto all fours with your shoulders lined up over your wrists. Walk your knees back a few inches. Pull your navel in toward your spine and tuck your toes under to lift your legs up off of the ground. Squeeze your quads and reach your heels toward the back of the room. You can choose to keep your arms extended or come down onto your forearms, but be mindful of keeping the shoulders aligned over the wrists or elbows. For a modified version, come down onto your knees.
Jumping jacks
Start stand tall with your legs together and your arms by your sides. With knees slightly bent jump your legs out so that they are slightly wider than shoulder-width apart. At the same time, swing your arms out to the sides and up over your head. Jump back to the starting position and repeat. The time is what is important here, so move at a pace that works for you.
Banded lateral raise
Step on the center of a resistance band with one foot (a Theraband or band…
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