Dance Fitness Strength Total Body Fusion Workout

 

 

Can’t decide on just one group fitness class? Get the benefits of your favorite exercise experiences all rolled into one with this equipment-free workout that combines moves from formats like barre, bootcamp, yoga, and kickboxing to create a total-body workout you can do anywhere, anytime—no instructor or studio membership required. (Bring your favorite fitness class home with moves like the ones featured in 305 Fitness' Dance Cardio Workout.)

How it works: On two or three non-consecutive days a week, perform each move in order, resting no more than 30-60 seconds between exercises. Repeat the entire circuit 1-2 more times, resting 1-2 minutes in between rounds.



Dance Fitness-Inspired: Rocking Step

A. Stand with feet together, elbows bent. Step right foot slightly forward, shifting weight into right foot and angling body slightly to the left, pushing right hip out while simultaneously drawing left arm slightly forward and right arm slightly back with both elbows bent.

B. Step back with right foot so left foot is now forward, opening body slightly to the right, shifting right hip back and simultaneously drawing bent right arm forward and left arm slightly back. Do 2-3 sets of 12-15 reps on each side.



Yoga-inspired: Plank to downdog

A. Begin in plank position, aligning wrists below shoulders and extending legs fully with toes resting on floor. Keep core engaged while in this position, maintaining spinal alignment. Hold for 2-3 seconds.

B. Press hips toward ceiling, moving into downward facing dog, and draw chest toward thighs and heels toward mat creating an inverted V-shape with body. Keep neck neutral, positioning head and neck between upper arms while pressing both palms and both feet equally into floor. Hold for 2-3 seconds and repeat sequence. Do 2-3 sets of 6-8 reps.



Barre-Inspired: Plie Squat and Lunge

A. Stand with feet just wider than hip-width distance apart, with toes pointing out and heels in. Hinge at hips and lower into a wide squat position, drawing arms in front of you.

B. Rotate body to the left, pivoting on feet and lifting right heel to shift into a lunge facing left with arms outstretched overhead. Do 2-3 sets of 10-12 reps per leg.

(Like this exercise? Then try this Pilates-Meets-Barre Workout for a Dancer's Body.)



Cardio Kickboxing-Inspired: Duck and Punch

A. Stand sideways, facing to the right with left foot forward and right foot back, both feet pointed in same direction. Pivot on feet, turning forward, and perform a cross-body punch with right arm. Keep left elbow bent and left hand just near face in a guard position.

B. Recoil back to starting position and duck, bending knees and shifting weight into back right foot while leaning torso with both hands up in a guard position. Do 2-3 sets of 10-12 reps per side.



Bootcamp-Inspired: Speed Skater

A. Stand with feet hip-width apart and leap out with left foot, bending right knee to cross right leg behind left.

B. Quickly repeat on opposite side, leaping out with right foot, crossing left leg behind right. Continue alternating sides as quickly as possible with proper form. Do 2-3 sets of 10-12 reps per leg.



Pilates-Inspired: Swimming

A. Lie on stomach with arms extended in front of body and legs extended fully behind the body, feet hip-width distance apart. Lift right arm and left leg off floor, avoiding arching the back.

B. Quickly switch sides, lifting left arm and right leg off the floor, continuing to quickly alternate sides in a “swimming” like motion. Do 2-3 sets of 10-12 reps per side.

(Now, tone up with Sofia Vergara's Sexy and Sculpted Pilates Workout.)

Comments

Post a Comment

Popular posts from this blog

Candylicious Dubai

Image
  Candylicious at  The Dubai Mall  is one of the largest sweet shops in the world. This is where you’ll find the biggest piles of chocolates, sweets, and lollipops in multiple colours, sizes and shapes. Every corner of this expertly-arranged shop is filled with more mouthwatering sweets than you could ever imagine. Come and feel mesmerised by the lollipop tree dangling with your favourites and the Candylicious Airplane taking off above your heads. This hip and fashion-forward candy store spans a whopping area of nearly 1,000sqm, so it’s safe to say you’ll find just about anything you crave here. There’s also an extensive range of sweet and chocolate brands from around the world. For the die-hard fans, there are even novelty branded gifts including T-shirts, mugs and soft toys. The sweet superstore is located directly opposite  Dubai Aquarium & Underwater Zoo , so why not grab some popcorn while you spot some sharks?
Read more

Can Too Much Control Cause Mood Problem

Image
  What is a mood disorder? A mood disorder is a mental health problem that primarily affects a person’s emotional state. It is a disorder in which a person experiences long periods of extreme happiness, extreme sadness, or both. It is normal for someone’s mood to change, depending on the situation. However, to be diagnosed with a mood disorder, symptoms must be present for several weeks or longer. Mood disorders can cause changes in your behavior and can affect your ability to deal with routine activities, such as work or school. Two of the most common mood disorders are depression and bipolar disorder. This article will review these disorders and some of their many subtypes. Depression  (major or clinical depression).  Depression is a common mental disorder. Grief or sadness is a typical response to a traumatic life event or crisis, such as the death of a spouse or family member, loss of a job, or a major illness. However, when the depression continues to be present even...
Read more

How to heal HPV naturally in Women

Image
  In addition to treating patients, Trimble researches vaccines to treat human papillomavirus (HPV). The virus is the most common sexually transmitted infection, with more than 6 million Americans infected each year. You’ve probably seen television ads for the  HPV  vaccine. If you have kids, your pediatrician has probably recommended the vaccine to guard against some cancers that are linked to HPV. It can sound pretty scary: a common infection that causes cancer. So should women worry about HPV? According to Trimble, the answer is no.   Women Don’t Need to Feel Ashamed About HPV “Anyone who’s ever had sex may have been exposed to HPV,” says Trimble, adding that she wishes she knew how to get rid of the unnecessary stigma associated with the disease. “Raising awareness can give you choices, and knowing you have choices is empowering.” Certain Types of HPV Are Linked with Cervical Disease While more than 100 types of HPV exist, only about a dozen of them are associate...
Read more