Sleek Workout Plans

19 March 2018

As busy working mums Flik and I understand that your time is limited and you need a consistent exercise plan that gets you the results you want with minimum fuss. To help you, we have designed the workout plans below. Choose the one that is best suited to your skill level or time requirements and jump right in to get a great workout – no planning or thinking needed on your part! To access the videos you will have to purchase them individually or sign up for Sleek membership, which gives you unlimited access to our full library.

Note: You can take two rest days with these workout plans but not consecutively if possible. They can be use for 4 consecutive weeks. Then change to another Sleek plan of your choosing.

Happy Sleeking!

Victoria signature

 

 

BEGINNER WORKOUT PLANS

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1) 15-Minute Beginner Workout Plan – Full Body

If you are brand new to ballet workouts and/or haven’t worked out in a while, then this is the perfect programme for you. You will learn about proper technique and get familiar with positioning and ballet terminology. Almost all of the workouts in this plan are around 15 minutes to start you off with something you can easily fit into your day. Use this plan for 3-4 weeks. When you are ready, move on to the 30 minute Beginner Workout Plan below.

Day 1

Aim: Understand the fundamentals of the Sleek technique and nail the positions. Learn to switch on all the right muscles to get the most out of every exercise.

Combine Classical Cardio Intro

Total time: 14 min

Day 2

Aim: Slim, strengthen and define your core and upper body.

Combine Dancer Refined Abs

Total time: 16 min

Day 3

Aim: Work the entire body and get your heart pumping with some fun showgirl moves! Or take an optional rest day.

Sassy Showgirl Intro

Total time: 15 min

Day 4

Aim: Shape your upper body and core while adding in some leg work and cardio to burn additional calories.

Ballerina Back and Arms 

Total time: 17 min

Day 5

Aim: Strengthen and lengthen your muscles for greater endurance and flexibility.

Express Barre Technique

Total time: 15 min

Day 6

Aim:  End your week with this slightly longer workout to sculpt your legs and glutes.

Perfect Pro Legs and Glutes

Total time: 24 min

Day 7

Take a rest day – you earned it! – or enjoy a nice, relaxing stretch with Pure Stretch (18 min)

2) 30-Minute Beginner Workout Plan – Full Body

Begin this Beginner Workout Plan once you are familiar with the 15-Minute Workout Plan above. It can be repeated for 4 to 6 weeks. Once you feel confident, move on to one of the Intermediate Workout Plans below.

Day 1

Aim: Strengthen and lengthen your muscles for greater endurance and flexibility.

Express Barre Technique and Pure Stretch (17 min)

Total time: 32 min

Day 2

Aim: Work the entire body and get your heart pumping with some fun showgirl moves and classical ballet movements!

Sassy Showgirl Intro (15 min) and Classical Cardio Intro (15 min)

Total time: 30 min

Day 3

Aim: Sculpt your legs and then take a nice stretch or choose to do one workout or the other if you are short on time.

Combine Sleek Floor Barre (15 min) and/or Pure Stretch (17 min)

Total time: 15 or 30 min

Day 4

Aim: Slim, strengthen and define your core and upper body.

Combine Dancer Refined Abs (16 min) and Sleek Mat Abs 2 (13 min)

Total time: 29 min

Day 5

Aim: Sculpt and firm your legs and glutes.

Perfect Pro Legs and Glutes

Total time: 24 min

Day 6

Aim: Shape your upper body and core while adding in some leg work and cardio to burn additional calories.

Ballerina Back and Arms  (17 min) and Resistance Band Intro (13 min)

Total time: 30 min

Day 7

Aim: Rest Day or enjoy a nice stretch.

Pure Stretch

Total time: 17 min

3) BEGINNER TO INTERMEDIATE WEIGHT LOSS PLAN 45 MINUTES DAILY

Day 1

Total time 45 mins

Day 2

Total time 50 mins

Day 3

Total time 45 mins

Day 4

Rest or Pure Stretch
Total time 17 mins

Day 5

Total time 45 mins

Day 6

Total time 50 mins

Day 7

Total time 42 mins

INTERMEDIATE WORKOUT PLANS

Flik Swan and Victoria Marr

1) 15-Minute Intermediate Workout Plan – Full Body 

Got no more than 15 to 20 minutes a day to exercise on average? Work through this mini week programme of express Sleek workout focussing on Abs and legs. Minimum time, maximum results.

Day 1

Aim: Fire up, shape and tone your legs.

Sleek Barre Technique

Total time: 15 min

Day 2

Aim: Take inches off your waist, firm and define your midriff. Or take an optional rest day.

Dancer Refined Abs 6

Total time: 17 min

Day 3

Aim: Total body workout that will get your heart pumping.

New Cardio Ballet Blast

Total time: 12 min

Day 4

Aim: The focus of this workout is your upper body,  but you will also work your legs and burn calories with some cardio. All in just 15 minutes!

Ballerina Back & Arms Blast

Total time: 15 min

Day 5

Aim: Firm up your legs and glutes in no time at all with this super-quick but effective barre.

Sleek Barre Technique

Total time: 17 min

Day 6

Aim: Fire up your core and trim your waist.

Dancer Refined Abs 7

Total time: 17 min

Day 7

Aim: Rest Day or enjoy a nice stretch

Pure Stretch

Total time: 17 min

2) 30-Minute Intermediate Workout Plan – Ab & Leg Focused

Day 1

Aim: Fire up, shape and tone your legs while strengthening your whole core.

Dancer Refined Abs 4

Total time: 30 min

Day 2

Aim: Practice some classical positions while toning an elegant upper body.

Ballerina Back and Arms 5

Total time: 29 min

Day 3

Aim: Take inches off your waist, leaving it firm and defined, with some additional leg work to keep your lower body engaged. Or take and optional rest day.

Dancer Refined Abs 2 (20 min) and Sleek Mat Abs (11 min)

Total time: 36 min

Day 4

Aim: Mat work, barre and centre work for a comprehensive full ballerina body sculpting workout.

Sleek Ballet Bootcamp 5

Total time: 22 min

Day 5

Aim: Taking you through all the key movements used by dancers in their training to shape, tone and firm their ballerina bodies

Sleek Barre Technique 3

Total time 27 min

Day 6

Aim: Sculpt long, lean arms and a strong torso with mat work, 2 fun dance sequences, and some cardio for extra fat burning.

Ballerina Back and Arms 6

Total time: 22 min

Day 7

Aim: Rest Day or enjoy a nice stretch

Pure Stretch

Total time: 17 min

Flik Swan, Co-founder of Sleek Technique

3) 30-Minute Daily Sleek Workout Plan – Full Body

Day 1

Aim: Barre and mat work to give you the sculpted and toned legs of a ballerina.

Sleek Barre Technique 6 (23 min) and Perfect Pro Legs 4 (14 min)

Total time: 37 min.

Day 2

Aim: Shape and tone your core with sculpting work and short bursts of cardio.

Dancer Refined Abs 5

Total time: 27 min.

Day 3

Aim: Rest day or a nice stretch with Pure Stretch.

Total time: 17 min.

Day 4

Aim: Tone lean, long limbs without using weights.

Ballerina Back & Arms 5

Total time: 29 min.

Day 5

Aim: Mat work, barre and centre work for a comprehensive full ballerina body sculpting workout.

New Full Ballerina Body

Total time: 32 min.

Day 6

Aim: Total torso tone

Dancer Refined Abs 7 (16 min)+ Sleek Mat Abs 2 (13 min)

Total time: 29 min.

Day 7

Aim: Improve your muscle tone and flexibility at the same time. Or take an optional rest day.

Flex, Stretch and Tone

Total time: 29 min.

Victoria Marr, Co-founder of Sleek Technique ballet fitness

4) 30-Minute Intermediate Sleek Workout Plan – Full Body

Day 1

Aim: Fire up, shape and tone your legs dancer style!

Perfect Pro Legs 5

Total time: 23 min

Day 2

Aim: Firm and flatten your core.

Dancer Refined Abs 4 

Total time: 30mins

Day 3

Aim: Ballerina upper body tone

Ballerina Back & Arms Blast (15 min) and  Cardio Ballet Blast 5 (12 min)

Total time: 27 min

Day 4

Aim: Total body workout and lengthen

Sleek Ballet Bootcamp 4

Total time: 26 min

Day 5

Aim: Classical cardio push

Classical Cardio Part 2

Total time: 20 min

Day 6

Aim: Take inches off your waist, firm and define your midriff.

Dancer Refined Abs 4

Total time 30mins

Day 7

Aim: Long, lengthened, balletic muscle definition.

Pure Stretch

Total time: 17 min

 Reverence Bending

5) 45-Minute Intermediate Workout Plan – Full Body Flexibility

Day 1

Aim: Fire up shape and tone your legs while strengthening your whole core.

Sleek Barre Technique (15 min) + Dancer Refined Abs 4 (30 min)

Total time: 45 min

Day 2

Aim: Tone your upper body and work on the strength and flexibility of your entire body.

Ballerina Back and Arms Blast (15 min) +  Flex,Stretch & Tone (30 min)

Total time: 45 min

Day 3

Aim: Take inches off your waist and firm and define.

Sassy Showgirl Intro (15 min) + Dancer Refined Abs 6 (16 min) + Sleek Mat Abs 2 (13 min)

Total time: 44 min

Day 4

Aim: Burn calories fast and start to reveal the long lengthened muscle definition you are creating. Follow up your cardio with a good stretch.

Classical Cardio 3 (15 min) +  Cardio Ballet Blast 6 (12 min) + Pure Stretch (17 min)

Total time: 44 min

Day 5

Aim: Focus on toning and strengthening your lower body and improving your flexibility.

Sleek Barre Technique (15 min) + Flex and Stretch (30 min)

Total time: 45 min

Day 6

Total body workout

Sleek Ballet Bootcamp 5 (23 min) + Pure Stretch (17 min)

Total time: 40 mins

Day 7

Aim: Rest Day or enjoy a nice stretch

Pure Stretch

Total time: 17 min

Reverse Plies Legs Up

6) 45- to 60-Minute Intermediate Workout Plan – Full Body

Day 1

Aim: Perfect your technique and shape and tone your legs dancer style!

Sleek Barre Technique 7 (16 min) and Classical Cardio 2 (19 min) and Pure Stretch (17 min)

Total time: 52 min

Day 2

Aim: Cardio and core strength

Dancer Refined Abs 4 (30 min)+ Mat Abs 2 (14 min)

Total time: 44 min

Day 3

Aim: Ballerina upper body tone

Ballerina Back & Arms 5 (22 min) + Ballerina Back and Arms 6 (23 min)

Total time: 45 min

Day 4

Aim:Total body workout and lengthen

Flex, Stretch & Tone (30 min) + Sleek Ballet Bootcamp 4 (24 min)

Total time: 54 min

Day 5

Aim: Push your pulse, lean and lengthen

Sleek Barre Technique 3 (26 min) + Classical Cardio 3 (15 min)

Total time: 41 min

Day 6

Aim: Upper body blast – Arms and Abs

Full Ballerina Body (30 min) + Ballerina Back & Arms Blast (15 min)

Total time: 45 min

Day 7

Aim: Rest day or stretch

Pure Stretch

Total time: 17 min

DVD and Streaming Combo Series

This workout plan combines some of the workouts on our DVD box set with our streaming library videos.

Day 1

Aim: Toned, Lean Legs

NEW Sleek Barre Technique Streaming Video OR Sleek Barre Technique 1 – Sleek DVD

Perfect Pro Legs – Streaming video

Total time: 50 min

Day 2

Aim: Perfect limbs:

Your choice of Perfect Pro Legs streaming video or Sassy Showgirl – Sleek DVD.

Ballerina Back and Arms -Sleek DVD

Total time 20 to 40mins

Day 3

Aim: Core tone and strength.

Standing Abs followed by Mat Abs – Sleek DVD Total time 40mins

Day 4

Aim: Push it to the max!

Ballet Bootcamp – Streaming Video or Ballet bootcamp 3 – Sleek DVD

NEW Sleek Stretch

Day 5

Aim: Burn Calories Fast

Warm Up – Sleek Ballet Body DVD

Sleek Ballet Bootcamp™ 2 – Sleek Ballet Bootcamp DVD

Pure Stretch – Streaming Video

Total time: 37 min

Day 6

Aim: Core and Upper Body Slim and Refine

Ballerina Back and Arms– Streaming video

Dancer Refined Abs 2– Streaming video

Total Time 50mins

Day 7

Rest day. Try Pure Stretch – Streaming video to relax and unwind.

Total time: 17 min

ADVANCED WORKOUT PLANS

These more choreographed and challenging workouts will make you feel like you are really dancing and whip into your Sleekest shape ever!

Victoria Marr, Ab Exercises

1) 30-Minute Advanced Workout Plan – Full Body

Day 1

Aim: Focus on your inner thighs and tightening your waist and then work on stretching it all out.

Cardio Ballet Blast 2  (20 min) + Sleek Pure Stretch 2 (18 min)

Total time: 38 min

Day 2

Aim: Shape and tone your limbs dancer style with this upper body workout that will get your arms burning and challenge your balance too.

Ballerina Back & Arms 4 (24 min)

Total time: 24 min

Day 3

Aim: Get your abs seriously toned with these two intense workouts.

Core Adage Barre (24 min) + Sleek Mat Abs (11 min)

Total time: 35 min

Day 4

Aim: Get your heart pumping and the calories burning while you dance your way through this graceful workout.

Cardio Ballet Blast 4

Total time: 25 min

Day 5

Aim: You will sculpt, burn and stretch with this fast-paced workout that focuses on your legs and glutes but keeps your upper body engaged too.

Sleek Barre Technique 2

Total time: 30 min

Day 6

Aim: Rest day or enjoy a nice stretch to make your muscles lean and long.

Pure Stretch 2

Total time: 18 min

Day 7

Aim: A Ballet-Bootcamp style lower body workout to sculpt your legs and glutes that also burns lots of calories with centre and mat work.

Perfect Pro Legs 3

Total time: 30 min

 Flik Swan, Leg Exercises

2) 30-Minute Advanced Workout Plan – Full Body

Day 1

Aim: Stabilise your core, shape and tone your legs dancer style!

Core Adage Barre (24 min) + Sleek Mat Abs (11 min)

Total time: 35 min

Day 2

Aim: Tone your upper body with mat work and 2 fun dance sequences.

Ballerina Back & Arms 6

Total time: 23 min

Day 3

Aim: Concentrated core firming

Dancer Refined Abs 3

Total time: 30 min

Day 4

Aim: Tone up with classical moves that will work your whole body and cardio system.

Cardio Ballet Blast 4

Total time: 26 min

Day 5

Aim: Rest day. Lengthen your muscles

Flex, Stretch & Tone

Total time: 30 min

Day 6

Aim: Abs work and cardio in one session to sculpt and trim.

Core Adage 3 (21 min) and Sleek Mat Abs (11 min)

Total time: 32 min

Day 7

Aim: Rest day or relax with a nice stretch.

Pure Stretch

Total time: 18 min.

 

Victoria Marr Flik Swan Stretch

3) 30-45 Minute – Advanced Workout Plan – Total Body

Day 1

Aim: Fire up, shape and tone your legs and core.

Core Adage 2 (27 min)+ Sleek MatAbs 2 (13 min)

Total time: 40 min

Day 2

Aim: Tone your entire body.

Sleek Ballet Bootcamp 6 (16 min) + Cardio Ballet Blast 4 (25 min)

Total time 41 min

Day 3

Aim: Sculpt your legs and glutes and then stretch.

Perfect Pro Legs (29 min)+ Pure Stretch 2 (18 min)

Total time: 47 min

Day 4

Aim: Take inches off your waist, firm and define your midriff.

Sassy Showgirl 2 (16 min) + Dancer Refined Abs 3 (30 min)

Total time: 46 min

Day 5

Aim: Burn calories fast and start to reveal the long lengthened muscle definition you are creating.

Cardio Ballet Blast 2 (20 min)+ Pure Stretch (17 min)

Total time: 37 min

Day 6

Aim: Total body workout and lengthen

Sleek Ballet Bootcamp 3 (32 min) + Sleek Barre Technique (15 min)

Total time 30mins

Day 7

Aim: Rest day or stretch

Pure Stretch 2

Total time: 18 min

 

Long and Lean Ballerina Body Workout Cover Image

4) Under 40 minutes – Advanced Dancer Mini Plan – Total Body

Day 1 – Aim total body workout and zero in on core

New Ballet Bootcamp (16mins) + Dancer Refined Abs 7 (15mins)

Total workout time 31mins

 

Day 2 – Aim luscious limbs- upper and lower body

Express Barre (15mins) + Ballerina Back & Arms 6 (22mins)

Total workout time 37mins

 

Day 3 – Repeat and perfect these choreographic workouts for your entire body

New Ballet Bootcamp (16mins) + Dancer Refined Abs 7 (15mins)

Total workout time 31mins

 

Day 4 – Revisit these fast effective lower and upper body workouts

Express Barre (15mins) + Ballerina Back & Arms (22mins)

Total workout time 31mins

 

Day 5  – Top to toe workout followed by a lengthening stretch to finish the week

New Ballet Bootcamp (16mins)+ Pure Stretch 2 (18mins)

Total workout time 34mins

 

You can repeat this programme for up to 4 weeks. You can take 2 rest days in each week but not consecutively if possible.

 Victoria Marr, Plank Exercise

5) 45-60 Minute – Advanced Workout Plan – Total Body

Day 1

Aim: Work your whole body with a full barre, cardio and mat work. The stretch workout is optional but an excellent way to recover.

Sleek Ballet Bootcamp 2 (31 min)+ Pure Stretch 2 (18 min)

Total Time: 31/49 min

Day 2

Aim: Work your lower and upper body equally to create long, lean limbs.

Sleek Barre Technique (15 min) + Ballerina Back & Arms 4 (22 min)

Total Time: 37 min

Day 3

Aim: Get your heart pumping and torch the calories with this fun cardio workout that will make you feel like you’re dancing. Follow it up with a nice, relaxing stretch

Cardio Ballet Blast 4 (25 min) + Pure Stretch 2 (18 min)

Total time: 43 min

Day 4

Aim: Test yourself with these challenging workouts that will work your whole body with a focus on your core.

Sleek Ballet Bootcamp 3 (32 min)  + Core Adage 3 (21 min)

Total Time: 53 min

Day 5

Aim: Shape and tone your legs while burning lots of calories and then stretch it all out.

Perfect Pro Legs 3 (29 min) + Pure Stretch 2 (18 min)

Total time: 47 min

Day 6

Aim: Feel the burn in your upper body with a fast-paced standing sequence and sculpting mat work with an emphasis on your back.

Ballerina Back & Arms 2

Total time: 24 min

Day 7

Rest day or relax with a nice stretch – Pure Stretch (18 min).

 Flik Swan Performing a Ballet Exercise

6) 45- to 60-Minute Advanced Workout Plan – Full Body

Day 1

Aim: Perfect your technique, shape and tone your legs dancer style!

Barre and Burn +Classical Cardio 3

Total time: 45 min

Day 2

Aim: Ballerina upper body tone

New Ballerina Back & Arms Blast and Ballerina Back and Arms 2

Total time: 30 min

Day 3

Aim: Core strength

Core Adage or Dancer Refined Abs 4

Total time: 30 min

Day 4

Aim:Total body workout and lengthen

Flex, Stretch & Tone + Sleek Ballet Bootcamp 3

Total time 60mins

Day 5

Aim: Push your pulse, lean and lengthen

Perfect Pro Legs 2Pure Stretch

Total time 47mins

Day 6

Aim: Upper body blast – Arms and Abs

Sleek Mat Abs + Ballerina Back & Arms Blast

Total time 25mins

Day 7

Aim: Long, lengthened legs, firm core

Barre 3 + New Sleek Mat Abs

Total time 41mins

Baby Sleek Series

Day 1: Engage and Align

Flex and Stretch, followed by Barre Technique 1, finish with Relax – Total 37mins

Day 2: Flow with your Body and Bump

Sleek Flow, followed by Relax – Total 20 mins

Day 3: Total Body Define

Barre Technique 1, followed by Ballerina Back and Arms on the mat, finish with Relax – Total 31mins

Day 4: Stretch, Lengthen and Unwind

Flex and Stretch followed by Relax -Total 23mins

Day 5: Energise and Tone

Barre Technique 2 followed by Sleek Flow and relax -Total 34mins

Day 6: Legs, Heart, Mind

Barre Technique 2 followed by Classical Cardio and Relax – Total 31mins

Day 7: Rest

…Or mix and match your Baby Sleek bundle for a balanced programme of workouts to sculpt you and bump in 10 to 60 minute sessions from 3 times a week, the choice is yours!

 

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