Disney Inspired Magical Workout

We all know that cross training is crucial for long distance runners. Unfortunately, between the costume making, training runs and planning the ultimate Disney vacation, we don’t always have time to get in those workouts. They also feel very unmagical when compared to running through the happiest place on Earth. Well princesses and princes, all you need to do is add a little pixie dust to those workouts. Follow along with me below as we go through a quick strength and conditioning workout, all set to your favorite Disney tunes with no equipment required. You can find all the songs listed here on our Spotify account.

For the ultimate magic version of this workout, do all 6 songs. When you’re short on time, try the extra fast Lightning McQueen version with only songs #1 and #4.

  1. Warm-Up – Mickey Mouse March

Always be sure to warm up before your workout. I’m keeping it simple here. Just march along through the entire Mickey Mouse March. You can start with an easy march in place, and then start to lift the knees a little higher, maybe finishing with more of a run in place. You can also try butt kicks, kicking the heels all the way back. Try to stay light on your feet here. M-I-C-K-E-Y M-O-U-S-E!

  1. Planks – Daughters of Triton OR Reindeer(s) Are Better Than People

The goal here is to hold a plank for the entire song, and the song option depends on your level. “Daughters of Triton” is about 40 seconds, and “Reindeers” is 50 seconds. If you’re new to this exercise, you may even need to start with half of a song and there’s nothing wrong with that. You can also come down onto your knees to make it less challenging. For a more difficult option, try some fun variations like lifting one leg up at a time!


  1. Side Lying Leg Lifts and Clamshells – Under the Sea

Get it? Clamshells to Under the Sea? These exercises are awesome for runners because they strengthen the hips. They’re also good for toning the booty. You’re going to do half of the song lying on one side, and half the song lying on the other. I switch sides around when Sebastian says “LIFE IS DE BUBBLES!” There are three exercises for each side:

  • 30 Side Lying Leg Lifts – Lie on one side with your head resting on your hand. You can have your opposite hand in front for support. Bring your hip slightly forward and then move the top leg slightly back. You want to have your leg slightly behind your hip. Lift the top leg up and down 30 times. These should be pretty small movements.


  • 10 Clamshells – Bring both legs out in front so that your knees are at a right angle. Lift the top leg up and down 10 times, keeping the hips stacked and the legs in that 90 degree angle


  • 10 Toe Taps – Extend the top leg out in front. Turn your toes so they’re facing the floor. Bring the leg up and down 10 times, tapping the floor with your toes each time.


  1. Tabata Interval – True to Your Heart

This song is a high intensity interval training (HIIT) workout called a Tabata interval. Tabata intervals are great for improving cardiovascular health and endurance. Studies have also shown that they improve your metabolism and promote fat burning. Yay fat burning! The Tabata interval includes 20 seconds of intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes. This song is just over 4 minutes, so it’s a good pick. I would also recommend using a timer or downloading an interval app that will buzz for each interval. I use one called “Interval Timer.”

You can do just about any exercise in a Tabata interval. Stair runs, side shuffles, burpees, jumping jacks – if it gets your heart rate up, it works. You can do the same exercise for the entire 4 minutes or you can alternate exercises. My favorite combo is alternating sets of speed skaters and mountain climbers.






  1. Legs and Booty – I’ll Make a Man Out of You

This one is definitely a challenge, but Mulan didn’t become a war hero by sitting around on the couch doing nothing! WE CAN DO IT. This one should really burn the legs and booty. Here’s how it works:

  • photo 1”Let’s get down to business!” When Li Shang starts singing, sit back into a wall sit. The goal is to make it for one minute, which is how long he sings here. You can always start shorter and work up to it!




  • “I’m never gonna catch my breath!” When the goofy soldiers start singing, do a set of lunges, alternating legs with each rep. You can either step backwards or forwards into each lunge.

photo 2

  • “BE A MAN!” When you get to this part of the song, do a squat jump every time they sing “be a man!” In between the jumps, try holding the squat low. Remember to land as quietly as possible. I also recommend doing your best karate kick when he sings “mysterious as the dark side of the moon!”
  • “Time is racing toward us!” Through this last verse, try one more set of alternating lunges
  • “BE A MAN!” Finish it off with those “be a man” squat jumps!
  1. Burpees – Bibbiddi-Bobbidi-Boo

Every time you hear the phrase “bibbidi-bobbidi-boo,” do one burpee. If you’re really feeling ambitious, try two burpees every time you hear it. (show off!)



Good luck everyone! May the pixie dust be with you!



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