Disney Princess Approved Full Body Workout

Disney Princess Approved Workout Sweat Sparkle

I am running the Disney Full Marathon VERY soon and in honor of the glory that is Disney World I created a Disney Princess themed workout. One of my #Fandom5 resolutions was to fit more strength training into my workout regimen and this would be a fun way to start.

  • Each move refers to a quality of a Disney Princess (i.e Star Jacks to symbolize Rapunzel’s “stars”). See if you can guess why each pair was chosen!
  • The goal for this exercise sequence was to include high intensity cardiovascular moves as well as more targeted moves to provide a high intensity full body workout.
  • The workout has been divided into two circuits so that you can get started and then add the second part later this month.

I hope you enjoy it! But first I want to remind you to………..


Are you someone who follows along with a workout video for the first time and disregards the “modified” exercises for beginners? Do you dig right in and refuse to do less reps or sets than suggested even though you have not done any squats or push ups in months?

I am absolutely guilty.
I want to stress that my workout is just a suggested routine. Feel it out for the first time, do less than my suggested reps if you need to. You know your fitness level and what you can handle. I want you to feel the burn and experience results but you still need to be able to walk the next day. I will be the first person to admit that I have a difficult time following my own advice but I am trying. And now, I would like to present the……


**** Repeat the provided circuit 3 times (or make this your goal and work up to three sets)

 Princess Approved Rapunzel Star Jacks Jumping Jacks

Star Jacks (aka Jumping Jacks): Breathe deeply to engage your core.

  • Great cardiovascular exercise!
  • Full body workout!
  • Great warm up for the rest of your circuit!

Princess Approved Mulan Reptile Push Ups

Reptile Push-ups: These push-ups are no joke.

  • Start in the push-up position and as you push-up bring your left knee out to the side to touch your left elbow.
  • Move back into the push-up position and do the same movement with your right knee.
    • Don’t be afraid to support yourself with your knees until you develop the arm strength to do a complete reptile push-up. (In my photograph, you can tell I have not mastered this move. My knee should come forward more and I need to gain the strength to lower myself lower to the ground so my arms are at a 90-degree angle.)
  • Not only does this move work your arms, and chest, but also it doubles as a serious tummy toner! As they are much harder than normal push-ups, aim for 10 reps but don’t hesitate to customize your workout by throwing in some regular push ups until you develop the arm strength.

Princess Approved Cinderella Curtsy Lunge

Curtsey Lunges:  These lunges are a great way to tone your glutes and legs.

  • Stand with your feet hip-width apart, take a big step back with your right leg, crossing it behind your left leg (as if you are going to curtsy).
  • Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees.
  • Be sure to keep your abs drawn in and your back straight.

Princess Approved Jasmine Diamond Sit Ups

Diamond Sit Ups:  This exercise works your abs with a fuller range of motion.

  • Lay on the ground with your legs in a diamond position, feet touching.
  • Extend your arms back and overhead.
  • Inhale and roll up until you can touch the floor in front of your feet.
  • Exhale and roll back to the starting position.

Princess Approved Elsa Ice Skaters

Ice Skater:  We want to get your heart rate up again so this a cardiovascular exercise to break up the strength workouts.

  • Start standing on one leg.
  • Hop from side to side, switching legs as if you were speed skating.
  • Swing your arms side to side and touch the opposite arm to the ground, lower your body down to do so.

Princesses! How did it go??

Part 2 is waiting for you here!

Disclaimer: Common Room members are not professionals. Consult a personal trainer or doctor before trying any fitness challenges. Results may vary.


  • Love this! I just went to Pinterest to find a weekly work out to do with my husband in the new year. That reptile push-up scares me — hell, push-ups scare me!

    • This was so fun to put together. The reptile push up is no joke. I can do 4 or 6 but I can’t go all the way down. I definitely have to build up the strength! Let us know if you try the workout!

  • NICE! I like these!
    Last spring I did some Workout Cosplays of Disney Princesses (will be doing more soon)! I love how fun this made those exercises!!!

    • Thank you! I will have to check out your cosplay. I am running the Disney marathon next weekend and bought an Ariel shell bra shirt to wear.