Anna Turgoose Physio & Wellness

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Sophie, Duchess of Edinburgh

Duchess Sophie recently visited the Central School of Ballet, where she proudly serves as patron. Her visits are a much-anticipated part of school life, giving students a valuable opportunity to showcase their progress—and allowing the Duchess to see firsthand how the school continues to adapt to support each dancer’s growth. The students always look forward to demonstrating the skills they’ve developed through their consistent hard work, passion, and dedication to the art of ballet.

Summer workout plan when the suns out and the kids are at home

Low intensity:

Frequency: 3–4 days/week, 20–30 minutes per session

Focus Areas: Mobility, light cardio, core, balance, and lower body strength

Day 1: Mobility + light cardio (arm circles, marching, side steps)

Day 2: Rest or light stretching

Day 3: Core & balance (torso twists, bird dog, heel-to-toe walk)

Day 4: Rest or gentle walk

Day 5: Lower body strength (wall sit, glute bridges, sit-to-stand)

Day 6: Optional light activity (yoga, walk, swim)

Day 7: Rest

Cool-downs: Gentle stretches after each session (hamstrings, quads)

Medium intensity:

Frequency: 4–5 days/week, 30–40 minutes per session

Focus Areas: Full-body strength, cardio, core, flexibility

Day 1: Full-body circuit (squats, push-ups, lunges, jumping jacks – 3 rounds)

Day 2: Cardio & core (brisk walk or jog + planks, Russian twists, mountain climbers)

Day 3: Active recovery (light yoga or mobility work)

Day 4: Lower body strength (lunges, banded glute bridges, calf raises, banded wall sit/ normal wall sit)

Day 5: Upper body & core (push-ups, shoulder taps, bird dog, crunches)

Day 6: Optional: moderate hike, bike ride, swim

Day 7: Rest

Cool-downs: 5–10 mins of stretching post-workout (hip flexors, hamstrings, shoulders)

High intensity:

Frequency: 5–6 days/week, 40–60 minutes per session

Focus Areas: High-intensity interval training (HIIT), strength, cardio endurance, core stability

Day 1: HIIT circuit (burpees, jump squats, mountain climbers, push-ups — 4–5 rounds)

Day 2: Strength training (weighted squats, deadlifts, overhead press, planks)

Day 3: Cardio endurance (running, cycling, or rowing intervals)

Day 4: Core & mobility (advanced planks, Russian twists, leg raises, dynamic stretches)

Day 5: Full-body strength & power (kettlebell swings, box jumps, push presses)

Day 6: Active recovery or moderate cardio (swimming, hiking, yoga)

Day 7: Rest or light stretching

Cool-downs: 10 minutes of comprehensive stretching focusing on all major muscle groups

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