The Johnny Castle workout

August 25 2016

To stay in shape for his physically demanding role as Johnny Castle in DIRTY DANCING - THE CLASSIC STORY ON STAGE, Lewis Griffiths has devised this intense all-body workout. So, don't let yourself be put in a corner - give it a try!

THREE SETS OF TWELVE REPS - with weights to suit you...

A: BACK SQUAT
• Stand with your feet about hip-width apart and toes turned slightly outwards, holding a barbell on your upper back
• Push your bottom backwards and bend your knees until they are at least parallel with the floor
• Return to a standing position, pushing your knees out and engaging your core

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B: BARBELL PUSH PRESS
• Stand with your feet around hip-width apart and hold the barbell just in front of your shoulders
• Bend your knees slightly and, as you re-extend them, use the force from your feet to thrust the bar above your head

barbells

C: BICEP CURL

• Hold the barbell with an underhand grip (palms facing up), push through your feet and assume a stable stance
• Bend your elbows to bring your hands towards your chest
• Return the bar slowly to the starting position

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D: WEIGHTED LUNGES

• Stand with your feet hip-width apart, holding dumbbells or plates in each hand, squeezing your shoulder blades together
• Step back and bend your knee
• Return to the start position before repeating on the other side

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E: TRICEP DIPS

• Place your hands on a bench behind you, fingers facing forwards and feet on the floor
• Bend your elbows to bring your bottom down, towards the ground
• Push up, extending your arms to return to the start position

legs

F: CHEST FLYS
• Lie on a bench with your lower back keeping contact with it at all times
• Take weights up in front of your chest, holding them with straight arms
• Take your arms out to the side, until they are parallel with the floor
• Return to the start position

chest fly

AND IF YOU’VE GOT TIME (AND THE ENERGY LEFT!)…

G: PISTOL SQUAT
• Extend one leg out in front of you and bend the other
• Go down as far as you can, with arms outstretched to maintain balance
• Return to a standing position

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H: HANDSTAND PRESS-UP

• Assume a handstand position against a wall
• Slowly lower yourself down, with your elbows out and core engaged
• Push back up!

handstand

DIRTY DANCING - THE CLASSIC STORY ON STAGE has been touring the UK since 11 August.
TICKETS AVAILABLE FROM www.dirtydancingontour.com
Photography: Michael Wharley Photography www.michaelwharleyphoto.com