If you're a Disney fanatic [1] and looking for a new fitness challenge, then boy do we have something special for you today: The Disney Princess Workout Challenge.
These exercises have been themed around well-loved Disney princesses, their favorite activities, and their characters. Do froggers with Princes Tiana, swim like Ariel, and try rowing like Pocahontas. Do each of these 12 workouts (including a cooldown and rest!) to complete the total princess challenge.
Ariel: Swim Workout
This one seems pretty obvious, but The Little Mermaid workout has to be a swimming exercise, or something like this pool workout [3]! If you're feelin' the "sold-my-voice-for-legs" Ariel a little more, try strengthening your brand-new legs with a "leg day," starting with this five-minute leg workout [4]. Ready for a challenge? Do both! Train your legs, then hop in the pool or the ocean for a swim.
Cinderella: Horseback Riding
Even Jillian Michaels (not a Disney princess, but a fitness queen nonetheless) says she loves horseback riding [6] as a way to be active with her family. We know not everyone has access to a horse, so, alternatively, you could clean your house. That's a pretty good workout, too.
Jasmine: A "Magic Carpet" Workout
What does a "magic carpet" workout mean? Two things. One: try adding a "magic carpet" (aka towels) under your feet or elbows and use them like sliding discs on hardwood or tile floors. This sliding elbow plank [7] will give you a better idea. Two: try aerial yoga, since you'd be in the "sky" and then have the opportunity to say/sing, "I'm way up here, it's crystal clear!"
Merida: Archery
This red-headed warrior princess knows that archery is a kickass arm workout. If you're completing this challenge at home and don't have an archery range near you, try this archery-inspired workout using resistance bands [8] or our 100-rep arm workout [9].
Pocahontas: Kayaking
If you're near a lake, river, or body of water, try renting a kayak, canoe, or stand-up paddleboard — it makes for a peaceful, low-impact exercise, but a killer arm workout (it's how Pocahontas got so jacked!). Not near any aqueous environments? Try a rowing class or use the rowing machine at your gym [10]. Be sure to belt out, "JUST AROUND THE RIVER BEEEEND," for all your fellow gym-goers to enjoy.
Belle: Ballroom Dancing
Because who could forget that dance? Right?? Make like Belle and try a ballroom dancing class. Alternatively, you can try something like tango, salsa, or ballet. You can get comfortable with our 30-minute dance workout [11] or these ballroom dance basics [12].
Rapunzel: Rope Workouts
Whether you're climbing a rope in CrossFit or using the heavy ropes (also called "battle ropes [14]"), you'll be channeling all those independent-woman-but-also-princess vibes from Tangled. Do you have a jump rope at home? Try this 10-minute jump rope workout [15].
Snow White: The High-Heel Workout
Think about it: she ran away from a hunter in high heels, she cleaned the house in high heels, she even ate a poison apple from a really sketchy old woman who turned out to be her archnemesis . . . in high heels. Is she on to something? There are some good calf-strengthening benefits of wearing high heels [16]. Try doing a high-heel workout (don't get crazy, you might twist your ankle!) by doing some squats and lunges in some of your stilettos or wedge heels, walking around in your heels, or simply trying a ballet barre workout on your toes [17] or some calf raises [18].
Tiana: Frog Exercises
Since Princess Tiana spends most of this movie literally being a frog, this is your time to get into character in a new way. Do some froggers [19], try a set of frog crunches [20], or do a yoga frog pose [21]. Your legs and core will be seriously feeling these exercises.
Mulan: Martial Arts
You don't have to "be a man" to try this style of exercise. Try Krav Maga martial arts [22] or kickboxing [23] — both are guaranteed to get your heart rate up. Looking for something more low-impact? Try Tai Chi [24]. Make sure you're as swift as a coursing river, though.
Elsa: Ice Bath
The queen of cold is onto something — and that something is about recovery. Taking an ice bath [25] is a great way to recover from intense workouts, rigorous training programs, and endurance events like a half marathon (maybe a Disney princess half marathon [26]?!). Consider doing one of these in conjunction with your Sleeping Beauty Rest Day (coming up next), but if you're not currently training, make like Arendelle and cool down [27].
Aurora: Rest Day
Because, let's be real, she was asleep for most of the action.
