cardio dance move called ballerina shrintsThere are many cardio dance moves out there, but none like the one in today’s WOD. A cardio dance move called ballerina shrints (NO clue what a “shrint” is) comes from my daughter Molly. She’s getting pretty good at creating new moves.

Because we create a new WOD around five or six days a week, she is always challenging her own self to find new ways to have fun and move at the same time. Instead of “correcting” her technique, I encourage the creativity because someday she can use that to her advantage.


We ALL can.

That’s why today’s WOD includes the Ballerina Shrint in the first place. Dancing is a FORM of cardiovascular exercise, therefore you’ll be able to create your afterburn (Little To Your Awareness ALL WODs create an afterburn 😉 )


The next time a child (or your child even) tries to make up something new, encourage it and play along. I’m sure any parent would agree that playing WITH your child is better than correcting them all time. Or at least that’s MY opinion (And we all know about opinions right?!! LOL)

So let’s get to the WOD AND this “New” movement…

WOD #185 Cardio Dance Move Called Ballerina Shrints

Warm-Up – 5 Minutes Cardio

1-6 Rounds
Reps: 20 reps

  • Squat / Jump Squat
  • Lunges
  • Full Body Extensions
  • Ballerina Shrints (Molly’s Made Up Move)

Cool Down- 5 Deep Breaths in Down Dog Pose

Have Fun!

You Got This!


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Jed Kobernusz
Exercise Physiologist
Body Weight Movement Coach

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