The infamous Radio City Rockettes have unveiled the five-minute cardio and strength workout that will help them maintain their shape and endurance.
The dancers shared a sneak peek of their favorite exercises for full-body sweat sessions during their workout TODAY show segment on Tuesday.
“We're the Rockettes and we're going to show you one of our circuit workouts that our amazing athletic team has put together. We'll start with a core exercise and then we'll do cardio.”
The five-minute workout routine includes planks, jumping jacks, banded lateral raises, side-to-side steppers, deadlifts, mountain climbers, crunches and jump flick kicks.
The infamous Radio City Rockettes have unveiled the five-minute cardio and strength workout that will help them maintain their shape and endurance. In the photo: Plank
The dancers shared an example of their go-to exercises for full-body sweat sessions during their TODAY show segment on Tuesday. In the photo: Jumping Jacks
The five-minute workout routine includes planks, jumping jacks and banded lateral raises (pictured)
The Rockettes recommended doing each move for 30 seconds.
The first exercise is the plank, where you hold a position similar to a push-up for as long as possible.
The goal is to keep your back as straight as possible while squeezing your quads.
If you're struggling, sit on your elbows or knees for extra support.
The next step is the jumping jacks, which start by keeping your legs together and your arms at your sides.
At the same time, jump and widen your stance in your upper and lower body, creating a V-shape at the top and bottom.
Then return to the starting point and repeat the movement.
The next exercise is called the banded lateral raise, which uses a resistance band.
While standing upright, hold the center of the resistance band with your foot and pull your arms from your sides to a horizontal position.
Then, go side by side for the fourth exercise in the workout routine, where Rockette's trainer suggests using a step for height.
Then go side by side for the fourth exercise in the workout routine, where Rockette's trainer suggests using a step for height (photo)
Deadlifts (pictured) are next in training – with weights in hand, start by standing upright with your arms out to the sides
But the hard work doesn't stop: mountain climbers (pictured) are next on the list
Crunches (pictured) are the second to last in their routine. Start by lying on your back with both knees bent and your feet flat on the floor
The final step is called jump flick kicks (pictured), where you keep your hands on your hips and jump with both feet, taking turns kicking each foot in front of you.
Starting on the right side, step onto the riser with both feet on it, then lower yourself to the left side and continue repeating the movement.
Deadlifts are next in training.
With the weights in hand, start by standing straight with your arms out to the sides.
Then bend forward at the waist while maintaining a tight line and keeping your back straight.
But the hard work doesn't stop there: mountain climbers are next on the list.
Fitness enthusiasts should first get into a plank position before pulling one knee to the chest and returning to the original position. Then alternate which leg you use.
Crunches are the penultimate in their routine. Start by lying on your back with both knees bent and your feet flat on the floor.
Place your hands behind your back and tighten your core by pulling your upper body toward your knees using your abdominal muscles.
And if you want, you can use an exercise ball for extra support.
In addition to participating in the five-minute workout, the Rockettes stay in shape by participating in barre, cycling, running and jumping rope, according to the Rockettes website
The final step of the grueling routine is called jump flick kicks, where you keep your hands on your hips.
While keeping balance on your toes, alternately kick each foot out in front of you.
In addition to participating in the five-minute workout, the Rockettes stay in shape by participating in barre, cycling, running and jumping rope, the group said. official website.
The dancers also do ballroom dancing, HIIT, Pilates, yoga, Barry's boot camp and dance cardio to stay fit.