Step Right Up: Get the Conditioning Secrets Behind Putting on the Greatest Show on Earth!

Want a fun and effective aerial fitness challenge that will hone your core strength, flexibility, and body awareness? Join Kerri as she leads you through an hour-long, comprehensive home workout routine tailored for aerialists. 

Workout Overview

  1. Twisting and Circling
  • Begin lying on your back with your feet on the floor. Place a yoga block between your legs.
  • Bring your knees to your chest and circle them in the air, going both clockwise and counterclockwise to warm up your core and mobilize your spine. 
  • Next, extend your arms into a ‘T’ and let your legs fall to one side, then the other, for gentle twists. Repeat 10 times per side.
  1. Rock and Rolls
  • With your back to the floor and your chest tucked to your knees, rock back and forth to further warm up your back muscles. 
  • Sitting up at the front of the roll, move into a butterfly stretch, elongating the spine gently, then rolling back into a ball on the floor.
  1. Froggy to Forward Fold
  • Come into a frog position and then push up into a forward fold. Bend your knees so that your ribcage and your thighs are touching.
  1. Squats and Hip Openers
  • Squat down while pressing up to balance on the balls of your feet.
  • While keeping your hands in front of you on the floor, press up into a forward fold.
  • Moving your feet wider apart, walk your hands out in front and shake your hips side to side.
  • Come up into a horse squat. Move one shoulder forward and then the other.
  1. Kicks
  • Begin standing and conduct alternating knee lifts.
  • Then transition to straight leg kicks, alternating between forward and side kicks, This exercise both warms up your legs and activates your core.
  • Select an upbeat song and perform the kick routine in time with the music. Change between front and side kicks. Finish with small hops forward and backward and squat jumps.
  1. Bicycle Twists
  • Lie on your back and do bicycle twists, focusing on precision rather than speed.
  • Pay attention to the extension and alignment of your legs.
  1. Lifts and Scissor Legs
  • With your hands beside your hips, point your legs up into the air. Then, lift and lower your hips with control.
  • Keeping your hands on the floor, keep one leg in the air while hovering the other just off the floor. Switch sides quickly over and over for scissor legs.
  1. Push-Ups
  • Alternate between traditional and wide-arm push-ups.
  • Keep your elbows close to your body to engage the chest muscles while avoiding strain on the shoulders.
  1. Donkey Kicks
  • Start in downward dog, bend your knees, and kick your heels towards your glutes. 
  1. Shrugs and Pull-Ups
  • If you have a pull-up bar, perform shoulder shrugs and pull-ups, maintaining a hollow body position.
  1. Leg Lifts
  • Hang from the pull-up bar and lift your knees to your chest slowly and with control.
  1.  Active Flexibility in Pike and Straddle
  • Sit in a pike position with your legs straight, flex and point your feet while keeping your knees straight. 
  • Lift each leg individually, ensuring that the movement starts from a fully extended position. This enhances your active range of motion.
  1. Dips and Brazos T-Rex
  • Perform triceps dips using a chair. 
  • Follow up with the “Brazos T-Rex” hold, where you keep your elbows in and shoulders down while suspending yourself from the pull-up bar for intervals of 20 seconds.
  1.  Ballerina Legs
  • While hanging from the bar, spend 20 seconds moving your legs in graceful, fluid motions, mimicking ballet exercises. This not only keeps your legs engaged but also introduces an element of creative expression into the workout.
  1. Static Holds and Meditation
  • Conclude by hanging from the pull-up bar with straight arms, holding your knees to your chest.
  • Finally, sit in a comfortable position and spend a few minutes focusing on your breath, acknowledging the work your body has done.

Do this work out one per week or whenever you get around to it. Check out all my Circus Fit 1 hour workouts here. Check out all of my free tutorial videos here.

Enjoy the process!
Come train with me in person at one of my Sweet Retreats aerial intensives at Casa Chango Mexico.