A Dance Routine from Madonna’s Trainer
“Everything you need for the workout is right at your fingertips—you’re even sitting on it!” notes Nicole. “This chair-based class was developed using techniques we developed with Madonna. A regular chair significantly increases the effectiveness of the workout and adds a fresh twist to familiar movements.”
Article Contents:
- Tips Before You Start
- Safety Recommendations
- Helpful Additions to the Routine
- Side Lunges
- Back Lunge with Side Kick
- Plank with Leg Abduction
- “Toe Down, Heel Up” Position
- “Sit-Up”
- “New Twist”
- “Lady” Exercise
- Single-Leg Shoulder Bridge
- Go Full Throttle!
- How to integrate the workout into your daily routine
- Answers to frequently asked questions
tighten your thighs and glutes, and fire up your abs to the max—Madonna and Nicole promise! Turn up the music and give it your all.
- Workout structure: Start with a 5-minute warm-up, performing any dance moves to light music. Complete the workout routine one after another, with the recommended number of repetitions. If the intensity seems too intense, reduce the number of sets, but strive to reach the recommended pace over the next two weeks.
- What you’ll need: a regular chair.
Tips Before You Start
Before beginning the workout, be sure to perform a light warm-up to warm up your muscles and prepare your joints. This will help reduce the risk of injury and improve your performance Don’t forget to wear the right equipment: comfortable clothing and shoes with good cushioning will ensure comfort and safety during the workout safety Recommendations
Safety Recommendations
Helpful Supplements to the Routine
Helpful Additions to the Routine
- Frequency: For noticeable results, include this routine in your workout routine 3-4 times a week Stretching: After completing the routine, take 5-10 minutes to stretch to improve flexibility and relieve muscle tension motivation: Keep a workout journal or record how you feel after each session—this will help you track your progress and stay motivated.
- Side Lunges
- Targets the thighs, glutes, and quadriceps.
- Stand up straight, facing the seat of a chair, a few inches apart, with your feet slightly wider than shoulder-width apart. Lean forward, placing your hands on the edge of the chair. Rotate your lower body to the right and smoothly lower into a lunge until your left ankle is parallel to the floor (as shown in the photo). Pulse up and down 4 times, keeping your torso upright and your gaze forward. Then return to a standing position, keeping your hands on the chair. Repeat the lunge with a left pelvic rotation, again performing 4 pulses. One cycle of this action counts as a repetition. Complete 8 reps on each side. In the second set, perform the sequence 8 more times, but reduce the number of pulses to two. In the third, perform one up-and-down movement each.
Side Lunges
Works the hips and glutes.
Stand with both feet on a chair and lean forward, squeezing the back with your hands. Lower your left leg to the floor, keeping your right leg bent on the chair. Then return your left leg back to the seat, transfer your body weight to it, and perform a side kick with your right leg, bringing your foot up to hip level with your toe pointing upward (see photo). Pull your right leg toward your left and repeat the movement. Do 32 reps, remembering to step down with your left leg with each rep, then switch sides and repeat with the other leg.
Back Lunge with Side Kick
Works the arms, abs (including the obliques), and glutes. Get into a plank position on your hands and knees, facing away from the chair. Extend your right leg back, placing your toe on the seat of the chair. Lift your left leg off the floor and, lifting your hips, move it diagonally back (as shown in the photo). Return to the starting position, lowering your left knee to the floor, and repeat. Do 32 reps, then switch sides.
Toe Down, Heel Up
Plank with Leg Abduction
Get into a plank position on your hands and knees, perpendicular to the chair. Extend your right leg to the side and place your foot on the seat. Raise your leg slightly and rotate it forward from the hip so that the toe is pointing down, place your foot on the toe. Then lift your leg off again and rotate your hip up, placing your heel on the seat—this counts as one repetition. Perform 32 times, then change sides “Sit down and stand up” abdominal muscles and obliques are included.
Lie on your left side on the seat of a chair so that the center of your thigh is exactly in the middle of the seat (if it is uncomfortable, place a towel under your thigh). Using your obliques, pull your knees toward your chest (see photo). To maintain balance, hold on to the back of the chair with your hand. Then straighten your legs and bend to the left until your left hand touches the floor. Do 24 reps, then switch sides.
“Toe Down, Heel Up” Position
The abdominal muscles and oblique abdominal muscles are involved.
Stand exactly at a distance of about 50-100 cm from the chair, feet together. Lean forward from your hips and rest your hands on the seat, your body should form the Latin letter “L”. Keeping your abs tight, squeeze your thighs together and, with your knees slightly bent, rotate them toward the front right corner of the chair (see photo). Return to the starting position. Do 24 repetitions, then switch sides.
“Sit-Up”
The abdominal muscles are trained, including the obliques.
Lie on your back on the floor in front of a chair, legs bent, feet placed on the outside of the chair legs, arms extended behind your head. Perform a twist: raise your body at an angle of about 45 degrees, bring your arms together in front of your chest, at the same time lift your right leg and turn your body to the right, trying to touch your right knee with your left elbow (see photo). Go back. Do 24 reps, then switch sides.
“New Twist”
Load on hips and buttocks.
Lie on your back with your legs bent at a 90-degree angle and your heels resting on the seat of a chair. Place your left ankle on your right thigh near your knee. Stretch your arms behind your head and place them on the floor.
“Lady” Exercise
Turn it on full blast!
Energetic music not only lifts your spirits, but also stimulates you to new sporting achievements. “I recommend adding tracks from Israeli DJ Offer Nissim to your playlist, as well as his remix of Madonna’s song,” advises Winhoffer.
Single-Leg Shoulder Bridge
“First Time”, Offer Nissim and Maya (7:10)
“Where Have You Been?” (Hardwell Club Mix), Rihanna (6:34)
“P 2 Da J” by Dennis Ferrer (6:08)
Go Full Throttle!
“Stronger (What Doesn’t Kill You)” (Nicky Romero Club Remix), Kelly Clarkson (5:52)
- “Girl Gone Wild” (Offer Nissim Remix), Madonna (6:49)
- How to integrate the complex into everyday life
- If you don’t have much free time, you can break your workout into short blocks of 10-15 minutes throughout the day. For example, do some exercises in the morning and the rest in the evening. This approach helps maintain activity and improves overall tone without the need to devote a long period of time.
- Answers to frequently asked questions
- Can I do the exercises if I have knee problems? If you have joint problems, it is recommended to first consult a doctor. Some exercises can be adapted or replaced with more gentle types of load.
- How to choose a suitable chair? Stable chairs without wheels and with a strong back are ideal. The chair should not wobble or slide on the floor.
- Do I need to use additional equipment? A regular chair is sufficient for this routine, but you can add resistance bands or small dumbbells if desired to increase efficiency.
