Dance25.com

Here is where I will post my personal measurement and workout log data for each month. If you’d like to do the same measurements, the equipment you will need are:

• Measuring Tape to measure waist, arm, and height of the developpés. The developpés are measured from the ankle to the ground
• Clock or Timer to measure how long I can hold my 1 foot releves
• Stretch Strap to see how close I am to a scorpion
• Velcro Scale + 2 sticky tabs to measure vertical jump displacement
• Pad for oversplits
• Scale or Body Composition Analyzer to measure weight

You should be able to do all the measurements solo with some creativity. For example, if you don’t have a friend and you want to take an image of yourself doing the scorpion – go for the tripod! What about measuring the developpés you ask? Tie the measuring tape around your ankle and there you go

How do I measure my vertical jump height? To measure your vertical jump:

(1) Stick the velcro scale on your wall
(2) Reach up with your right hand and place the 1st sticky tab
(3) Jump and place your 2nd sticky tab
(4) Calculate the difference in inches or cm of the 2 tabs to get your vertical jump height
*If you don’t have a velcro scale, you can also mark the wall with chalk and then use a ruler to measure the difference between the 2 tabs

Here is my Vertical Jump Measurement video.

Measurement Log

July 2010

Measurement	5/16/10	5/23/2010	5/30/2010
Weight	84.5 lbs	85.4	85
Waist			26”
Arm			8”
Vertical Jump Right	10.5“	9.8“(10,10.2,8.5,10.5)	9.833“(10, 10, 9.5)
Vertical Jump Left	10“(9.5, 10.5)	8.75“(9,8,8.5,9.5)	10.25“(10, 10.5)
2 Step Vertical Jump Right	11“	10.5“(10.5, 10.5)	11“(11.5,10.5)
2 Step Vertical Jump Left		10.625”(10.5,10.75)	11.25“(11, 11.25, 11.5)
Band Strength	Green/Yellow	Green/Yellow	Green/Yellow
Developpé Front Height Right			29.75” or 75.5 cm
Developpé Front Height Left			28” or 71.7 cm
Developpé Side Height Right			37.75” or 96 cm
Developpé Side Height Left			41” or 104 cm
Arabesque Height Right			37” or 94 cm
Arabesque Height Left			35.5” 85 cm
Front Split
Straddle Split
Scorpion
Releve on 1 Foot R (timed)			8.33 sec(6.8, 9.8)
Releve on 1 Foot L			6.75 sec(6, 7.5)
Chest Press Load	25 lbs	25 lbs	25 lbs
Lateral Pulldown Load	35 lbs	35 lbs	35 lbs
Shoulder Press Load	10 lbs	10 lbs	15 lbs
Pull and Row Load	20 lbs	20 lbs	20 lbs
Side Planks	30 sec	30 sec	45 sec

Workout Log – This is a simple workout diary I am keeping. If you took a look at my weekly schedule, I had hoped to do a lot more but with work it’s been impossible. Many times I will shorten my workout or change up completely what I do to have it fit my schedule.

For example, I had intended to do more abs, cardio, and stretching on Tuesday, but I ended up only doing 5 minutes of light cardio and stretching. I can be happy with what I am able to put in. Every day I try to do a little of something whether it is working out or testing out the routines.

September – Ideal 3 Abs/week, 2 Feet, 2 Arms, 1 Plyo, 1 leg Str

Week	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
9/5/2010	Arms	Swim/walk	Doctor	Abs + phys therapy	Arms + back + phs therapy		Abs + Phs therapy
9/12/2010	Phs therapy + stretch	PT	PT + light abs/arms	Injury	Injury	Light abs	PNB Ballet
9/19/2010	Back + PT + Light stretch
9/26/2010

August

Week	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
8/1/2010	Stretch	Turn and leaps	Light flexibility	Walk + self practice	Ballet		Ballet + abs
8/8/2010	Stretch	30 min swim	Salsa	Breakdance	Ballet + salsa	Swim	Ballet
8/15/2010	Stretch		Stretch	Injury	Injury	Injury	Abs + injury
8/22/2010		Light stretch	Abs	Light stretch		Abs + back	Ballet
8/29/2010	Injury	Injury	Injury	Injury	Injury	Abs	injury

July 2010

June 2010

May 2010

If you have any questions or advice, please post it in the comments!

Media

July 2010

May 2010