Upper Body & Core WORKOUT for a LEAN DANCER'S BODY | Autumn Fitness

Alright, guys, this week I'm trying something new, so I am going to learn the silks. I brought my beautiful friend Carrie Wee with me today. Kerry, first of all, I'm not even gonna tell them. Why don't you tell them what you do? Oh, okay.

Well, I'm an aerialist.

Stomach dancer as well. I tour with Motley Crue and before that I toured with Taylor Swift.

It's a pretty good life. It's not bad.

Pretty good, yeah.

Fantastic six. So before she beats me up on silks, I'm gonna beat her up a little bit in a workout. We're just gonna work all those same muscles that you're gonna work off her. So back, core, all that fun little tricep action.

Tricep, Back of the arms. Yeah, yeah. I mean, it's a perfect workout because when I'm out on the road, you know, they don't always allow you to work on the stage. You have to have a workout and a warmup off the stage for your tour. So this is gonna be something that I'll take with me.

Perfect. I think you're gonna love this. So come on over because what I've done is the only pie going to use today is our body weight and the resistance band. This resistance band you can get@beachbody.com for you guys at home that aren't in a. In a gym with apparatuses like this where you can throw the band over, you need the doorstop to go with it. For this particular exercise, we just have ours over the top. So we're going to start with lat pull downs. So grab the handles, take a big step back, bend the knees slightly. Obviously core is engaged, Glutes are engaged. We're going to squeeze the shoulder blades down our back and then release slowly. We're gonna go for a rep count of 15. Just focusing on warming up the back and squeezing down. I'm gonna let you keep going, Kerri. So like she said on the silks, you're up there. She needs to be warmed up before she starts her show. Everything needs to be engaged in firing. So she's just hitting the major muscles in her back, her lats. But the core is still going and the glutes are still going. Because really when you're up there, you're using your entire body, right? I would assume. Yes. Carrie's like, stop talking to me.

I'm trying to concentrate. I'm trying to concentrate.

Let's do two more squeeze. Give me one more. Right there. Lovely. And like we said, the best part about this is we can do it anywhere, right? I mean, we can do this at the park even if we wanted to. So we're actually going to stay right here. So now triceps, obviously, that's the next big one and still hitting the lats and the core. So instead of bending the elbows, we're going to press down. So I just have a light grip here. And we're going to press and then we're going to release. And you're actually probably going to feel your core kick in a little bit more on this one, right? Yes. I do love this one. Hitting the back of the arms because nobody wants jelly arms when you're trying to look beautiful and graceful up there. Nice. Good. Keep squeezing. So when she's doing this one, she's getting a little bit more of a press out of her triceps, but still squeezing the lats. Abs are really firing now to keep her balanced. And I have her using a light grip. Now, from what I see when Carrie does the silks, there's probably a way I need to learn to work my grip more because I have a feeling I'm gonna hold on for dear life up there.

Yeah.

But I'm sure we're supposed to be relaxed, which is why I want you guys to relax your grip right here and not clench on. Let's go four more right there. Four. I told you I was gonna make you do all the work right here. Tricked you. I was like, we're gonna work out together.

The great part about this exercise is that while with the silks, no ladies have problems with the back of the arms and rest.

Right. Because you're like, up there and obviously you probably have. I mean, you do have gorgeous arms. Let's take these down. So next exercise we're going to go for a one arm row. So drop that band. Now, depending on how strong your resistance band is, will determine where you're going to put your foot on here. The closer you stand to the handle, the more resistance you're giving yourself. So same thing. Abs are in tight. You're going to feel that gluten just because you're keeping your balance. And then you're gonna row up into your armpit and down. So same thing. We're just hitting the back again here, but every one of these moves you'll see we're working our core on it too. You get everything. Yes. We have a major muscle group we're focusing on, but we're really hitting everything. So easy to travel with. So easy they can go literally in Your carry on. I'm losing my balance. There we go. Let's go. Five more.

Yeah.

Hotel rooms, Parks. You can use them anywhere. I. Them. Three.

Two.

Last one.

Beautiful. And then we'll go right to the other side. So we'll just grab the other handle. You want me to be even? I mean, you know, that's the dancer. That's the dancer in us. What you do on the right, you do on the left, right? Here we go. Row.

Also great if you're prepping your back for a wedding dress. Carrie's getting married in a few weeks.

Yep, it's happening.

I haven't seen the dress yet. Yet.

Oh, it's. I went to my second fitting yesterday. Yeah, it's pretty exciting.

Love it. It's pretty good. We're almost there.

You know, this is, like, not hard, but it's so not easy.

Compared to the silks, which are, like, you know.

Well, you know, it's just deceptive because it's like.

It adds up.

It adds up.

Good. Okay, biceps. All right, so we're gonna grab both handles. None of these are complicated moves. Like, we said we could do them anywhere. It's just. It's prepping us for what you're gonna have me do up there later. So same thing. Depending on how strong your resistance band is. If it's super strong, keep your feet closer together. But if it's a little bit lighter or you're just super strong, open your feet up. Wider. Abs in, pelvis under you. We're just curling up and down here. So when we're on the silks, since we're doing bicep curls, we can do two things at once. Tell me a little bit about exactly what we are working when we get up there. What is our major focal point?

I use a lot of my back, and I actually use a lot of my chest.

Yes, you would.

Not more back than chest, but sometimes you think you wouldn't use your chest at all. But really, the pecs really come into it.

Okay.

The biceps, the triceps, the forearms, and definitely the scapula. Definitely the lats. The legs work when you're using your legs to climb.

Right.

And if you're a balanced aerialist, you'll.

Use your full body. Yeah. Love it. Well, today I've done mostly back for us and biceps and core. But we can always throw leg exercises in there if we wanted to. But this is another one of my fun back exercises. I like. So hold the handles first just so they don't smack you in the head. And then you're gonna just choke up on the band. So you're gonna grab basically towards the center. You don't want a lot of slack on this one. We're gonna go over the head, so it's like you're squeezing a ball under your armpits. So you squeeze down, and then you control it up, and then we'll actually go side to side. I'm gonna take a step back just so we all punch each other. There we go. And squeeze.

Try to make it look as professional as you oughta.

Right?

Trying.

You're doing good. I promise I won't make those silks look as professional as you, but I will try. So every time she squeezes, I'm gonna put my hands here. I hope they don't take flush. She's squeezing my hands, and everything is kicking in under her armpits and in her back. And you see, obviously, Kerri being the beautiful dancer that she is, her shoulders are pressed down away from her ears, so she's not doing this. And scrunching in her neck, because that would hurt really bad. And I would assume that would not feel good once we try to start climbing. Let's go. Two more.

And rest. Lovely. Okay, we're gonna set our bands. Out of the way. Two more exercises. Inner thigh. I did give us a little inner thigh. Come on down. Just sitting. We're gonna do some inner thigh leg raises. This one, guys, you'll actually see in leg day of 21, day fix. So sit up tall, abs in tight. Key here. Keep both butt cheeks on the ground, because people like to cheat this. And go like this. So we want to go here. So opposite arm up. We're gonna keep the leg turned out. Lift from the inner thigh. So we're gonna go up and tap. Nice and controlled. Now we're both dancers. If your leg doesn't go as high as ours, that's okay. You just want to squeeze this inner thigh. You want to keep the knee straight, and you want to keep it turned out. Let's go. Two more.

That's a workout.

Autumn, you feel that, right? Yes. Last one. Good. Switch. Not everybody has access to somebody as fabulous as you to teach them to climb the silks. But this workout will still give them the same beautiful aerialist body that you have. Keep lifting. Squeeze. Good. And like I said, when this is what people would like to try to do to get their leg higher, they'll try to walk.

This is what I want to do right now.

Right? And then that's the other thing that they do. Okay? Miss flexible. Leaning back to try to get more height, but you want to keep your abs engaged. So sitting up tall. One more.

And rest. Your left leg is better than your right.

My left. I'm a lefty. I'm a lefty.

It's weird. I was like, that's weird. She's making my right back.

So last exercise, Spiderman planks. So we're gonna go forearms here, abs in, and instead of just holding a plank, we're gonna take the knee turned out to the same elbow, and then we take it back.

And breathing. Every time.

I have to take my. My covers off.

Right? My goodness. Are you sweating? Workout.

Let's go. Four more. Four, three, two.

And rest. Nicely done. So that's it. That is our seven moves to give you the aerialist body. Guys, check in later on this week to see the fabulous Carrie Weed. Teach me the Silks. Subscribe and you'll get this video and more coming to your inbox every week. Thanks for joining me. All right, my dear, let's do this.

I'm so ready.