SUMMER TRAINING TIPS

Hello MSA families,

I hope your summer is off to a fun and sunny start! I just wanted to send a quick reminder about the importance of staying active during the break.

Aerial, acro, and tumbling training takes consistent practice to maintain strength, flexibility, and confidence. Without it, it’s easy to feel like you're starting from scratch when classes resume in the fall. That’s why we’re offering summer group classes, private lessons, and on-demand video options to help your student stay strong, safe, and confident in the air and on the tumbling floor.

For our awesome Level 1 students, continuing to move and stay active this summer can help keep their progress on track—and even help them move up to the next level more quickly in the future. For our dedicated Level 2 students, this is a great time to keep building on everything they've worked so hard on this year and come back even stronger in the fall.

If you can’t make it to class this summer—no worries at all! I’ve put together a simple stretching and strength routine that your child can do at home to help keep their body moving and their circus muscles active.

Circus Arts skills rely on flexibility, core strength, and body awareness, and doing even a little each week can make a big difference when we return in the fall. The best part? Parents are more than welcome to join in too! It can be a fun way to stay active together and cheer each other on.

This routine is light, fun, and doesn’t require any equipment—just a bit of space and our awesome selves. Do what feels good, take your time, and have fun with it.

And of course, if you ever have questions or want to check in, I’m just a chat message away.

Let’s stay strong and ready to fly again soon!

Looking forward to seeing everyone back at MSA soon!

Warmly, Coach Regina Meirmanova

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At-Home Circus Training Plan

Recommended: 2–3 times per week (or more if they love it!)

Each session: ~20–30 minutes

Warm-Up (~5 minutes)

• Arm circles – 10 forward, 10 backward

• Jumping jacks – 30 reps

• High knees – 30 seconds

• Wrist stretches – 15 seconds each

• Neck rolls – 3 full rotations in both directions

Stretching (~5–10 minutes)

Hold each stretch for 20–30 seconds on each side

• Pike stretch (reach for toes with legs straight)

• Straddle stretch (sit with legs wide, reach to each side and center, make sure toes don’t sickle in)

• Lunges – both legs

• Pigeon – both legs

• Front splits: Slide into your best version of right and left splits. Use pillows or yoga blocks under your legs if needed.

• Frog – Start on all fours and slide your knees out

• Middle splits: Gently slide your legs out as wide as they’ll go, keeping hands on the floor in front of you.Remember: hold for 20–30 seconds and breathe! Wiggle it out between sides if it helps.

• Bridge pose (lay on back, lift hips up) OR do a cobra (also known as seal stretch)

Strength & Conditioning

Let’s power up our circus strength!Rest 30 seconds between exercises if need be. Repeat twice if you would like 😀

• 25 Tuck ups

• 30 Straight leg crunches

• 45 sec to 1 min Hollow hold

• 1 Min Plank hold

• 20 Squat jumps

• 20 Lunge jumps

• 20 Plank shoulder touches

• 25 Supermans

• 40 Calf raises

• 20 Push-ups

• 20 Pike ups (“V” ups)

Cool Down (3–5 minutes)

Time to relax and thank your body!

• Child’s pose – Sink into your mat like a sleepy frog

• Deep breathing – Take a little walk around and smell the roses!

  
  
  
  

What part of circus training do you enjoy most?

• 🎪 Flying through the air (aerial & acro)
• 💪 Building strength & flexibility
• 😄 Performing for an audience

EXPLORE MSA & CIRCUS ARTS PROGRAMS

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About the Author Coach Regina is a second-generation circus artist and the daughter of MSA’s founder, Nourbol Meirmanov. You may have seen her perform with Chicago’s Midnight Circus in the Parks or in recent MSA productions like House of the Fearless. A national-level competitive diver with numerous first-place regional and state titles, Regina brings a deep understanding of movement to her coaching. She is currently studying kinesiology and is passionate about helping others discover the extraordinary potential of the human body.

Fun fact: Regina has been performing since the age of 5! (Pictured here in MSA’s first professional production, In the World of Circus, at the Portage Theater.)