The original New York City Ballet Workout DVDs (Volumes 1 and 2) introduced a holistic ballet-based fitness program to the public, combining the artistry of dance with a structured exercise regimen.
Developed by the New York City Ballet in the late 1990s under Ballet Master in Chief Peter Martins, the NYCB Workout was created to share the training secrets of ballet dancers with a broad audience. It was first released in 1997 as a book containing “fifty stretches and exercises anyone can do” , and later expanded into an instructional DVD series in 2001 (Volume 1) and 2003 (Volume 2) . Billed as a “revolutionary fitness program” that balances art and fitness for “anyone of any age” , the NYCB Workout offers a comprehensive, ballet-inspired regimen designed to build both inner and physical strength. The program’s purpose is to help participants achieve a “strong, graceful, and sculpted body” – improving muscle tone, flexibility, and posture while imparting the impeccable poise and elegance of a dancer. Below is the class structure and flow of the original NYCB Workout as presented in the official book and DVDs.
Warm-Up
The session begins with a dedicated warm-up segment comprised of several brief routines to gradually awaken the body. These dynamic warm-ups elevate the heart rate gently and loosen the joints and muscles in preparation for ballet movement. Performed to music, the warm-up sequences include fluid arm and leg movements that get the blood flowing and engage the core. This initial phase is intended to warm the entire body safely and thoroughly, laying the foundation for the more focused exercises to come.
Stretching
After the general warm-up, the program transitions into a focused stretching section. This segment emphasizes gentle lengthening of the major muscle groups to increase flexibility and extension . Participants perform classic dancer stretches – for example, forward bends, hip openers, and calf/foot stretches – to improve range of motion and prepare the legs and back for ballet work. These stretches not only help prevent injury but also encourage the long, pliable musculature characteristic of a ballet dancer’s physique. By the end of the stretching phase, the body is limber and aligned, ready to tackle technique exercises.
Floor Barre & Core Conditioning
One unique component of the NYCB Workout is its floor barre and core exercise series, done on the floor. In this section, inspired by traditional ballet floor barre technique, participants execute exercises lying down or seated to strengthen turnout, hip alignment, and abdominal control. The floor barre routines target the legs and glutes with controlled motions (such as leg lifts, développés or “leg darts,” and rotations) that mimic ballet movements but with the support of the floor for proper form. An abdominal series is also included here, focusing on core strength and stability – crucial for balance and posture in dance . By working the core and lower body in isolation, this floor segment builds a solid base of strength. It reinforces correct alignment and turnout without the strain of standing, making it accessible for all levels. The floor barre and core work blend elements of ballet conditioning with Pilates-like precision, developing a stable center and toned legs before moving to standing exercises.
Barre Exercises (Standing Ballet Work)
Following the floor work, the class moves to standing barre exercises, echoing the fundamental ballet barre portion of a dance class. Here, traditional ballet movements are practiced in sequence to develop technique, strength, and balance. With one hand resting lightly on a support (a chair or barre), participants perform pliés (deep knee bends) to warm and strengthen the legs, then tendus and dégagés (stretching and brushing of the foot) to build foot strength and precision. Next come passés and attitude balances, which challenge coordination and develop balance as one leg is raised and held at various angles. The barre work increases in intensity with grands battements – powerful high kicks to the front or side – to improve leg extension and hip flexibility, and arabesque raises, which lift the leg behind the body to engage the back and glutes . Each exercise is done with both right and left sides to ensure balanced muscle development. Throughout the barre segment, the focus is on maintaining upright posture and proper form: shoulders down, core engaged, and spine lengthened. These standing exercises cultivate muscular strength and turnout in the legs while reinforcing the elegant carriage (upper-body posture) of a dancer. By the end of the barre work, participants have worked on alignment, balance, and the foundational movements of ballet, all executed with the mindful, fluid quality emphasized by the NYCB methodology.
Center Work and Allegro
After the barre segment, the workout shifts to the center of the studio or home space for more expansive center work. Without the support of a barre, participants must rely on core strength and balance to perform movements, thereby further enhancing stability and coordination. The core of the center work in the original NYCB Workout is a series of small jumps (petit allegro) designed to elevate the heart rate moderately and develop agility. These “little jumps” include sequences of sautés (simple jumps in place) and other light springing steps that encourage quick footwork and a delicate landing technique. The goal is to build cardiovascular endurance and leg power while maintaining the light, effortless quality of ballet jumps. In the first workout routine, the jumps are kept approachable for beginners – focusing on correct technique (pointed feet, soft knees on landing) over height.
In the expanded second volume of the program, an additional center combination is introduced as a culminating challenge . This is a short choreographed dance combination set to music, which strings together various ballet steps learned (e.g. turns, ports de bras, and traveling steps) into a flowing mini-routine. Incorporating a dance combination allows participants to experience the artistic side of ballet – linking steps in sequence and moving expressively – while still reaping fitness benefits. This playful finale to the center work lets the class embody the “joy of ballet as a conditioning program” , bringing together artistry and aerobic movement.
Note: The center work and any dance combination are kept low-impact and adaptable, so even those new to ballet can participate safely. Throughout the center phase, the emphasis remains on graceful coordination, musicality, and application of proper technique without the barre.
Cool-Down and Reverence
Like any classical ballet class, the NYCB Workout concludes with a reverence, which serves as both a cool-down and a gracious closing ritual. The reverence is a brief, elegant bow and port de bras (carriage of the arms) sequence performed to slow music. In this final segment, participants gently stretch the arms and legs one last time and ease their breathing back to normal. The controlled, sweeping arm movements and deep curtsy or bow help relax the muscles and improve suppleness after the more vigorous center work. This cool-down phase not only prevents muscle soreness by gradually lowering the heart rate, but also instills a sense of accomplishment and artistic poise. Dancers traditionally use the reverence to thank their instructor and accompanist; in the NYCB Workout context it’s a moment for the participant to acknowledge their own effort and to finish the class with dignity and calm. By ending with the reverence, the program reinforces its classical ballet roots and leaves the participant feeling elongated, centered, and refreshed.
Benefits
Throughout the class, the New York City Ballet Workout consistently highlights form and quality of movement, yielding fitness gains that go beyond typical workouts. Each component – from barre work to jumps – is intended to improve strength, flexibility, and alignment in equal measure, rather than just isolating muscle groups. Practicing the ballet-based exercises regularly can lead to “lean abs, firm buttocks, a contoured waist, sculpted legs, strong arms, [and] great posture,” according to the program’s official description. Participants develop a strong core and lower body, greater range of motion, and the kind of upright posture and graceful bearing that dancers are known for. The holistic structure of the NYCB Workout – warm-up, stretching, strengthening, technique, and cool-down – ensures a well-rounded session that improves cardiovascular fitness, muscle tone, and mental focus while imparting the elegance of ballet. By the end of the class, one can expect not only a full-body workout but also an experience of the art form’s beauty: building a dancer’s strength and control, alongside a dancer’s poise and confidence.
Sources:
- Martins, Peter et al. New York City Ballet Workout: Fifty Stretches and Exercises Anyone Can Do for a Strong, Graceful, and Sculpted Body. (NYCB Workout book, 1st ed. 1997) – program introduction and exercise methodology
- New York City Ballet Workout (Instructional DVD, Palm Pictures 2001) – class structure and sections (Warm-Up, Stretches, Floor Barre, Barre Exercises, Center, Reverence)
- New York City Ballet: The Complete Workout Vol. 1 & 2 (DVD re-release, 2001/2003) – combined program details and benefits overview
- NYCB Workout official description – promotional text emphasizing balanced fitness and dancerly benefits (strength, flexibility, posture, grace)
- SwapAdvd.com – User review of NYCB Workout Vol. 2 confirming workout structure (moving warm-up, floor exercises, center, combination, etc.)
- English Rose from Manchester Blog – Personal notes on NYCB Workout DVD structure aligning with ballet class format (warm-up, barre, core, cool-down)
