Want to train with The Barbell Ballerina?
Get the TBB app now!
Monthly or annual subscription
The bestselling training app for dancers ready to become unstoppable athletes.
BEGINNER, INTERMEDIATE AND ADVANCED LEVELS
Video demonstrations of each exercise performed by Lili
Follow-along warmups and cooldowns
Experience effortless athleticism in a matter of weeks. Gain the confidence and discipline you need to excel in your dance career with training plans designed to optimize your performance from the very first workout.
Exact sets, reps, and rest times provided
GYM OR HOME PROGRAMS
Because after hearing thousands of dancers complain about injuries that could have been prevented, I decided it was time for something better than traditional cross-training methods. So I packaged up my own exact training splits as a professional dancer and made it super easy for you to follow along too.
You deserve a training program that actually helps you gain the athleticism and confidence you desire.
I created the TBB App to serve dancers in a way I've never seen done before.
If you’re a dancer and you’ve found your way to this page, you know that cross-training is important for your career.
But let me guess...
You’ve been discouraged from lifting heavy weights your entire life (thanks, dance industry stereotypes!!!)
You’re tired of workouts that don’t really seem to challenge you and feel like a complete waste of time.
You’re ready to push your limits to see what you’re truly capable of in the gym and in the studio.
You’re dying to find an easy-to-follow training plan that will get you real results.
Endless cardio and HIIT
Bodyweight ab routines
High rep, low weight workouts
Flexibility-only routines
And you’ve probably already tried…
Dance-inspired conditioning like Yoga and Pilates
What if you could have all of this instead?
Training plans that challenge you in the best way
Muscular strength that allows your dancing to feel effortless
Flexibility and mobility for long lines and extensions
Power in your jumps and dynamic movements
Consistency in your turns and balances
Reduced risk of overuse injuries
Joint pain relief
Support of hypermobility
Longevity in your career
But it all just seems so far away…
Sound familiar?
Let me take you back to my first experience with working out. I was solely chasing the number on the scale and doing endless bodyweight and HIIT workouts. I thought that lifting heavy would make me bulky, which couldn’t be further from the truth. When I finally found my way to lifting weights, I had absolutely zero clue what I was doing and which exercises to focus on as a dancer. I laugh thinking back to my lunge to bicep curl combos, no rhyme or reason to my workouts.
Are you reading this thinking “that’s literally me right now”?
No, I'm not stalking you, I’ve JUST been in your (pointe) shoes…
You might be surprised to know that lifting weights used to give me massive anxiety. I would walk into the gym, sweaty palms and heart racing, find a corner to hide in and pray that no one would look at me. Figuring out how to lift with proper form, which weights to choose, and how to structure my workouts was overwhelming.
So I spent years getting certifications (NASM CPT, CES, CNC), lifting with other trainers who had a background in bodybuilding, and learning everything I possibly could about training like an athlete in the gym. Then I applied what I learned in real time to my dancing and developed my own unique methodologies rooted in exercise science.
Fast forward to today, I am OBSESSED with creating training programs for dancers. And the best part? Ever since I started following my exact frameworks that you see in the TBB App, my dance career has absolutely taken off. I’ve landed dream contracts, developed explosive strength and athleticism, and gained massive confidence to build my dreams. I’m living, breathing proof that my methods work.
All of that to say, I’ve been exactly where you are. Unsure of where to start. Intimidated by the gym environment. Hesitant to lift heavy. Frustrated with the process.
You don’t have to stay stuck…
How do I know all this? Because you’re not the only one.
Say hello to your new trainer:
A recurring training program offering 5 days of workouts per week to help dancers achieve effortless athleticism.
With rotating 12 week training splits of increasing difficulty, you’ll be on track to building a powerful career with limitless potential.
The best part? With the TBB App, you don’t have to spend hours piecing together workouts. No more stressing about whether your form is correct. Goodbye imposter syndrome in the gym.
Get instant access to the exercises trusted by hundreds of dancers all over the world.
The TBB App
“I've been doing your program for a month now and noticed my flexibility has gotten so much better! I do stretch more after every workout which l'm sure helps too but in just 4 weeks of TBB, l've noticed a difference in my adult ballet classes!”
“The TBB App has helped me gain the strength, endurance and stamina for my company! It’s the healthiest I’ve been in my 20 years of dancing. Thank you for creating something that empowers myself and my passion.”
“I’m an Irish dancer and started the Beginner TBB App in July after a rough major competition this past summer where I did not get the placements I wanted. I had started incorporating strength training in my schedule within the past year but lacked consistency without a designated training plan, especially one made for dancers. Even though I’m no ballerina any type of dance still requires strong athleticism and the TBB App has helped me get there. I just got back from a practice where I just felt strong, flexible, full of energy, and just overall more confident in my dancing. I have been noticing significant improvements while dancing that have made me fall in love with the sport and the training of it all over again. I can’t wait to get back on stage."
Would recommend for all dancers!!!
“I love how the TBB App allows for flexibility with training, and it is really helpful for tracking progress! Just yesterday it told me I had hit 10 new personal bests for leg day!! I really trust the programming and it provides a great base for cross training. It even earned a gold star from my physical therapist when I showed her the exercises I do. It’s a great way to stay strong and safe as a dancer and I have definitely noticed a difference in my technique when I am consistent.”
I've definitely noticed a difference!
A peek inside the TBB App
12 week training splits of increasing difficulty
5 workout days per week with options to choose days that fit your schedule
Focus on strength, power, plyometrics, core circuits, conditioning, cardiovascular training, mobility, and flexibility training
Emphasis on full body balance to limit overuse injuries and muscular imbalances
Video demonstrations of each exercise performed by Lili
Form cues provided for each exercise
Follow-along warmups and cooldowns
Training sessions average 1 hour in length
Monthly or annual subscription (payments every 4 or 48 weeks)
Exact sets, reps, and rest times provided
Ability to track progress of weight used over time
4 levels available: in the gym Beginner, Intermediate and Advanced or Home program
Let's talk pricing:
I fully believe in the power of this service and the results you will see if you stay consistent, which is why I’ve added the annual subscription for those who want to play the long game and get more for less.
Monthly subscription: $33/mo.
Annual subscription: $297/year (3 months FREE, or $99 off)
“I haven't had a single overuse injury since I started your program. I am investing in the longevity of my career in the gym. Mindblowing!!!”
How quickly can you expect to see results? I’ll let these testimonials do the talking:
“I started your intermediate program yesterday....it's so so good. I'm not a current dancer & haven't done ballet in about 18 years but my 2025 goal is to take adult ballet classes consistently because I loved it so much as a kid/teen. I figured if I'm gonna dance again, I need to train like it (probably sounds insane but l wanna build the strength for pointe so l can say I did that in my lifetime) I have a good grasp at weight training already but these workouts are spicy so far! I love it!”
“Started in the TBB app this week after a long time building up the courage. I have a connective tissue disorder and have lost a lot of strength these last 2 years. But I'm already seeing a difference in my stability in just a few days of getting back to the basics.”
“Hi Lili! I've almost completed week 2 of the TBB App and I am loving it. Thank you for creating something that truly yields results. I feel so strong and I can't wait to see where this journey leads.”
“I started your program almost a month ago now and I'm loving it! I feel so much stronger in class and my jumps and extensions are even getting higher! Thank you so much!”
Hear it from a TBB App Member themselves:
“I am so happy that I finally bought your app. It's very easy to use and when I am thinking it was created by a dancer for another dancer, it makes me feel so good and more motivated during the workouts!”
Here’s the truth.
If walking into any gym and being able to rep out pullups or barbell squats is a dream of yours, it’s time to drop the excuses and START TAKING ACTION.
You deserve to bet on yourself and see what you’re truly capable of, both in the gym and in the studio.
With one click of a button, you’ll be well on your way to the badass athlete you were always meant to be.
Can I get an amen???
“I am way more confident using equipment at the gym and knowing what exercises to perform. I’ve received compliments and feedback from my peers and directors that I’m looking more toned, that I have a stronger quality of movement, and that I’m looking sharper.”
Frequently asked questions
I am not sure whether to purchase the Monthly or Annual Subscription.
Our more cost effective option is the Annual Subscription at $297. In the Annual Subscription you receive 3 MONTHS FREE ($99 OFF).
Do I need to complete all 5 days to be successful?
No, if your schedule only allows for a certain number of days, message Lili on the App to ask which ones you should prioritize.
Is this only for ballet dancers?
Ballet dancers
Contemporary dancers
Modern dancers
Hip hop dancers
Folk dancers
Irish dancers
Baton twirlers
Swing dancers
Not at all! The TBB App is designed for
Aerial dancers
Figure skaters
Gymnasts
And MORE
Jazz dancers
Tap dancers
Latin dancers
Ballroom dancers
Who is this not for?
Dancers who want customized training plans or additional high-level mentorship regarding nutrition, recovery, mindset, technique, injury prevention or rehab, and career guidance. See my other courses for these topics.
How long does the average training session take?
Training sessions last approximately one hour including a warmup and cool down.
What equipment will I need for the Gym programs?
You will need access to a gym with dumbbells, kettlebells, barbells, stability balls, medicine balls, TRX bands, and machines.
How will I access the workouts?
Upon purchase, you will receive instant access to the training app with your programming. New subscribers always start on Mondays.
Are there exercise demonstrations?
Absolutely. Each exercise, including warmup, cool down, and main lifts include a video demonstration by Lili performing the exercises.
How often does the training split change?
It is crucial to follow a training split for at least 12 weeks to see results and gain confidence performing the exercises. Every 12 weeks you will receive an entirely new training split. Within those 12 weeks you will see progressions to the current exercises to allow your body to adapt and become stronger over time.
Do I need access to a gym?
You will need access to a gym for Levels Beginner, Intermediate, and Advanced. The Home program is designed for dancers to train using minimal equipment at home.
What equipment do I need for the Home program?
You will need dumbbells, a stability ball, a resistance band, bench or chair, and kettlebells.
How can I cancel my subscription?
To cancel, email info@thebarbellballerina.com. Please note that due to our Terms of Use, your TBB App access will be deactivated simultaneously to your subscription cancellation so we suggest emailing in the days prior to your recurring payment date. If you decide to rejoin the program at a later date, know that the App will bounce you back to the beginning of the program.
Is the TBB App available in my country?
Most likely, yes! The only unsupported countries are the following, due to our training platform regulations:
North Korea
Russia
Syria
China
Cuba
Iran
I’m not sure which level to purchase.
If you are completely new to lifting weights or have been lifting under 6 months, the Beginner Level is the best option for you. If you have been lifting anywhere from 6 months to 1.5 years, the Intermediate Level is a great fit. If you have been lifting for more than 1.5 years, the Advanced Level is perfect. Still not sure? Email info@thebarbellballerina.com and we will help you out!
What kinds of results can I expect by training using the TBB App?
If you remain consistent, you can expect to see increased strength, power, flexibility, mobility, agility, and aerobic capacity in your dance technique. By strength training you are also actively reducing your risk of injury and lengthening your dance career. You will also notice improved mood, mental clarity, focus, confidence, the list goes on!
What training styles are included in the TBB App?
Throughout this program you will experience a variety of training modalities: hypertrophy, power, plyometrics, core circuits, conditioning, cardiovascular training, mobility, and flexibility training.
