Thursday Night: Lion Dance Practice

Gund Kwok Asian Women's Lion and Dragon Dance Troupe

The jump ropes we ordered had arrived! So with that, we started the practice off with some stretching leading into circuit training.

We did 3 reps of:

  • 2-minute jump rope
  • 20 push-ups
  • 20 squats
  • 20 sit-ups

And then, we finished off with some planks — regular, side, and back.

Properly warmed-up, we then split into two teams.

Team A continued with refining an upcoming wedding performance routine. And, Team B worked on the horse stance, drills, and some head tossing.

Another great practice session!

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Burpees and a Dash of Ab Crusher

Gund Kwok Lion Dancers Do Some Burpees
Let’s do some burpees, ladies!

It was time to switch up some of our lion dance warm-ups and so we worked in a ‘game’ of Burpees. Lying down, we had to push ourselves up and then hop up.

After some cardio and stretching, we moved into our usual ab workout. But this time, we added some ‘Ab Crushers.”

Everyone was definitely feeling the burn.

Can’t wait to try out some other new exercises next week 🙂

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Lion Dance Warm-Up Re-Cap

We have some new teams preparing for upcoming performances and we need all the time we can get in order to practice, practice, and practice some more. But before we get down to business, we always go through a 1.5 hour warm-up — cardio, stretching, and ab exercises.

On this night, the featured exercise of the evening was the plank, aka ‘elbow plank.’

The Plank


According to FitSugar: This is a killer move for your core, legs, and upper body. When holding Elbow Plank, be sure your shoulders are stacked over your elbows and your body is in one straight line:

  • Start on the floor, resting on your forearms and knees
  • Step your feet out one at a time, coming into a plank position.
  • Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
  • Hold 30 seconds, and work your way up to one minute as you get stronger.

To learn more about this and other forms of the plank, visit FitSugar.

We were calling each other on form left and right. And so we did more than what we usually do. We should’ve had a plank-a-thon 🙂

Next time!


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