Karina Smirnoff – The Karina Smirnoff Challenge

Professional ballroom dancer, six-time U.S. National champion, Broadway star and ABC’s Dancing With the Stars alum Karina Smirnoff will guide you through her own unique brand of movement that is as challenging mentally as it is physically. Use her program to reach any and all your fitness goals — and have fun doing it!

One of the coaches you can choose to lead you in a 90-day Challenge is professional ballroom dancer, six-time U.S. National champion, Broadway star and Dancing With the Stars alum Karina Smirnoff.

Having spent 11 years and more than 15 seasons on DWTS, coach Karina taught celebrities from all walks of life to move and groove, including Mario Lopez, Billy Cray Cyrus, J.R. Martinez and Ralph Macchio — and now she’s here to teach you!

Coach Karina has developed her own unique brand of movement that is as challenging mentally as it is physically, and which will help you reach any and all fitness goals — and have fun doing it! By combining several training modalities, coach Karina created three distinctive workout formats — Yoga Dance, Cardio Dance and Krav Dance. These workouts progress every two weeks, building comprehensively in duration, intensity and complexity as you advance. You’ll punch, ohm and dance away unwanted pounds while adding lean, fat-burning muscle — and you will always walk away smiling. And because women are always concerned about their booty and abs, coach Karina has compiled her 10 favorite abdominal, core and glute moves to tame those trouble spots and get you into the best shape of your life.

No worries, though: You don’t have to be a dancer to succeed with this course. All you need is some floor space, a little music and a positive attitude and you’ll be on your way! Just like her celebrity clients, coach Karina takes you step by step through each and every move, breaking things down into their most basic elements so you will look and feel like a pro at the end of 90 days.

To complement her workout program, coach Karina also created a clean-eating nutrition plan that will support your energy needs while also making noticeable changes to your physique. She has compiled more than 30 unique recipes using healthy, whole foods — some of which have been handed down through the generations in her family. These healthy, wholesome meals are the perfect accompaniment to her program and will keep your energy high and your spirit light.

What to Expect

• Exclusive training tips and exercise progressions/regressions
• Comprehensive nutritional guidelines and discussions
• More than 30 unique recipes
• Weekly workout charts and breakdowns
• A grocery list of all needed ingredients
• Video blogs based on hot topics and participant queries
• Motivational support
• Much, much more!

Over the course of 90 days, Karina Smirnoff shares her experience and expertise with you, giving you all the tools you need to be healthy and happy for years to come. Her plan is broken into three unique dance-inspired segments: Yoga Dance, Cardio Dance and Krav Dance. To keep things progressing, the workouts change every two weeks, with each two-week segment building on the last.

YOGA DANCE

Coach Karina is a huge believer in regular yoga practice for the health of your body and your mind, and because of her own positive experience with the discipline, she decided yoga was a must-have for her Challenge program.

This workout is a unique fusion of yoga and dance elements that starts off with the basics and builds over the course of 90 days into a challenging flow that will leave your body invigorated and your mind refreshed. Coach Karina teaches you everything you need to know to succeed, including how to breathe, the importance of alignment, the nuts and bolts of the poses, and much more.

MONTH 1 your focus is on strength and stability, which are foundational for both yoga and dance practices. The movements this month are done more slowly, the flow is less complicated, and the emphasis is on holding the poses and breathing.

MONTH 2 is more about total-body mobility, which is not only important to yoga and dance but also to everyday health and wellness. This month, the moves are linked together logically, and you’ll be testing your limits — safely — to improve your overall flexibility and range of motion. Your rest and recovery time is also shorter between segments, making the workouts a little more cardiovascular.

MONTH 3 is all about the flow, linking the individual sections of the workout together into one long sequence for endurance, strength and aerobic capacity. Though you might not think of yoga as being cardiovascular, this flow is guaranteed to make you sweat, and you’ll feel your muscles working in a new way each time you practice.

CARDIO DANCE

A typical dance routine lasts only a few minutes, but coach Karina added strength and cardio elements to the basics of dance to create this one-of-a-kind movement experience. Cardio Dance will elevate your heart rate, build endurance and burn body fat, moving you steadily toward your ultimate health and fitness goals. Best of all — it’s fun! You’ll learn some exciting new dance moves — what coach Karina calls “party tricks” — that you can pull out to impress your friends on the dance floor.

Even if you’ve never had any dance training, you will absolutely be able to do these workouts. Coach Karina explains each and every step in detail and breaks the routine down into separate sections that you learn one at a time, moving on only when you’re comfortable with the steps.

MONTH 1 you’ll learn the building blocks of both the cardio and the dance moves that you’ll be using for the next 90 days. Everything is broken down to its most basic elements so that anyone can do it — even those with no dance experience whatsoever!

MONTH 2 you’ll add a little flair to the basics, combining some of the steps together and adding a little speed or syncopation here and there to keep things interesting and elevate your heart rate.

MONTH 3 it’s time to put things into high gear and really work up a sweat with the most advanced versions of all these moves. Put on some awesome music and get your groove on!

KRAV DANCE

Coach Karina fell in love with the self-defense practice of krav maga and the way it made her feel strong, confident and fit. Combining the gritty, tough aspects of martial arts with the grace and freedom of dance, coach Karina developed a one-of-a-kind style of exercise blend that will boost your heart rate, burn fat and build muscle while also relieving stress and making you feel empowered. Coach Karina gives expert instruction on how to properly throw a punch and a kick, how to stay grounded and stable, and how to generate power from your core to make the most of the moves.

MONTH 1 you’ll learn the basics of both the dance and the martial arts moves, and everything is broken down into easy-to-follow instructions that you’ll quickly master.

MONTH 2 you’ll begin combining your punches and kicks while learning a few new moves along the way. You’ll learn how to make your moves more dynamic, how to create smooth transitions between the workout elements, and how to make your punches and kicks sharper and harder.

MONTH 3 it’s time to pull out all the stops! This month, you really want to hit things hard, making all your dance moves as dynamic and fluid as possible while making your kicks and punches lethal! This workout will make you sweat and smile at the same time, and you’ll finish your session strong and stress-free.

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