F.A.Q 

What level are your exercises?

All levels!! You can search for beginner, intermediate or advanced on the top of the exercise page along with specific muscle groups. In the descriptions of each exercise, there may be a + to make the exercise harder, or – to make it easier.

When is the best time in class to use your content and how do I structure it?

• Dynamic warm up (walking lunges across the floor)

• Stretch normally

• Select  2 upper body exercises , 2 core exercises and 2 lower body exercises using our filtering tool

• Alternating between upper, core and lower, do each exercise for 40 – 60 seconds switching legs or sides half way through if needed. If you have more time, follow the instructions for sets and reps included with each exercises.

• This is about 6 -8 minutes of your class but you’ll be spending it on specific and effective exercises for your skills.

• From here, go on with the rest of your class.

Can I send custom training plans to my dancers?

Absolutely! When you’re logged in, click on “My Collections” and then “Create a new plan.”

From there, you can browse the exercise database and select “Add to plan” under the video.

What if I want to cancel?

You may cancel your membership at any time from your account page. The only reason you'd need to speak to anyone (me!) is if you have questions and you can email me directly [email protected]

What if I have multiple levels in my class?

All exercises include modifications. Look for the + to make it harder, or – to make it easier! All exercises and plans are also listed as beginner, intermediate or advanced. If they say “all levels,” it has a good mix!

What equipment is needed for the exercises?

None! All of our exercises can be done with out equipment but some are shown with equipment for teams that have it or want to increase the difficulty. Body weight is super effective and helps dancers become more connected with their bodies. You can sub a bosu ball for a towel or a folded up mat to add some instability. You can purchase bands here and cut them in strips, then tie them off! Other recommendations I have for equipment you can find in Essential Tools for Training Dancers.

How do I access the workout videos?

You can watch videos on any device! You can also connect it to a T.V. so your whole team can see the exercise. As a member of Dancer-Fitness, you can also download and print the training plans and bring the physical paper to your classes or give them to your students.

How long is the $1 trial?

The $1 trial is a 7 day membership. After 7 days you will be charged the normal monthly membership unless you cancel before.

How often do you add new content?

Every week! You can always expect new exercises and new training plans!

How can I pay if I'm a high school coach?

Email me [email protected] and I can create an invoice for you to send to your school. They can send me a check or reimburse you.

Hello and welcome! I'm Katie Groven, owner and creator of dancer-fitness.com and I'm so happy you decided to learn more about us!

 If you stand on chairs and yell "5,6,7,8!" or tell the lie "ONE more time"  you are my kind of people and I'm looking forward to getting to know you.

I've combined my 25 years of dancing, 10 years of coaching and expertise in fitness to create a one stop shop for safe, fun and effective exercises specifically for dancers.

I was hitting my stride as a dancer when I was 28 years old young- the same year I was becoming a personal trainer and spending more time learning how muscles function and training myself in the gym.

My flexibility increased, my jump height and power surprised myself and my coaches, I was dancing sharper and faster because I understood how to control and manipulate my body. Finally, for the FIRST time ever, I was featured in our Pom routine with some incredible jumps. I couldn't believe that I was dancing the best I ever had at almost 30 years old.

In that moment, I decided that dancers needed to know that simple and intentional strength training would improve their dancing significantly. I also knew that most of their time is spent in class with you, the coach, so I needed to make this information simple and easy to be delivered by coaches and teachers.

Dancer-fitness.com is full of simple yet effective exercises to help your dancers strengthen each muscle, dance with control and help you create your strongest team yet.

I know you may not be a fitness guru so every exercise and training plan comes with videos, written instructions and modifications so you can feel confident leading your dancers through a strength and conditioning routine. Whether it's 10 minutes at the top of practice or a whole conditioning class, you can feel good knowing you're empowering your dancers to train like the athletes they truly are.