Posted: May 1, 2020

Dancers are some of the strongest athletes in the world with long, rigorous training in and out of the studios starting at a young age. Now imagine being a certified personal trainer on top of this and you just earned the goldest star in fitness!

Meet Corps de Ballet dancer and National Academy of Sports Medicine (NASM) certified personal trainer Adrianna de Svastich . NASM is one of the top programs for personal training certifications and specializations and is credited as the program of choice by many trainers at the Sporting Club at the Bellevue, Philadelphia Ballet’s official gym partner. Adrianna enrolled in the program during the summer of 2018 when she wanted to make the most of the company’s off-season.

“I have always done physical maintenance outside of the ballet studio, but it wasn’t until the past few years that I developed an interest in understanding more and learning what really works for me as a dancer and athlete,” said Adrianna. “I feel that it’s so important to have that understanding if you want longevity in your career.”


She prefers High Intensity Interval Training (HIIT) routines with four to six moves, 50 seconds on each, 10 seconds of rest in between, for three to five rounds. This includes a mix of strength training, cardio and Pilates-based exercises, which Adrianna says is “a great way to strengthen and tone while getting your heart rate up.” She also enjoys yoga, swimming, and a new favorite, Gyrotonics.

For many of us, spending all this time at home can present challenges for staying motivated to move your body each day. Adrianna suggests finding a time that works best for you and sticking to that routine. “I find that working out and taking class in the morning works best for me. If I wait too long, it gets harder and harder to find that drive!”

Not sure where to begin? Now is the perfect time to try new activities and learn what works best for you! There are many online resources for yoga, Pilates, barre fitness, and total body workouts that you can do from the convenience of your own home with little to zero equipment. In addition to working out, remember to stay hydrated, nourish your body with balanced food, and go easy on yourself.

“This is a really challenging time, but I think daily movement and staying active is once of the best things you can do for yourself right now.” We agree with Adrianna.

And we’re in luck! Below is one of Adrianna’s favorite workouts. For more no-equipment HIIT routines, visit @adriannadesvastich or @paballet on Instagram.

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