Have you fantasized about waltzing on the set of Dancing With the Stars? For a quick course on how to ballroom dance, SHAPE hooked up with Cal Pozo, president of Fitvids Production and producer of the DWTS fitness video. Pozo says these moves are great for toning legs, boosting your metabolic rate, increasing your flexibility and burning calories. "Follow these simple instructions and see how easy it is to learn and perform the salsa, the mambo, the cha-cha and the tango without having to find a partner — or stepping on anyone's left feet," he says.

Mambo/Salsa
The signature pattern to both dances consists of two sets of rocking movements, a forward and a backward, joined by a single walking step. The musical rhythm is Quick Quick Slow. Try it:

Start with your feet together but your body’s weight on the right foot.

1. Give a short forward step with the left foot at the same time that you lift the right foot slightly off the floor.

2. Place the right foot back down on the same spot and place your body’s weight over it.

3. Walk straight back one step with your left foot. You’ve completed the first of two rocking steps.

4. Now, give a short step backwards with your right foot, lifting the left foot slightly off the floor.

5. Place the left foot back down on the same spot and place your body’s weight over it.

6. Walk straight forward with right foot. You've completed the second of the two rocking steps.

7. Start back at #1.

Cha-Cha
The cha-cha signature pattern resembles the mambo. It also consists of two sets of rocking steps, a forward and a backward, but joined together by three short foot shuffles – a triple step.

Start with feet together and your body’s weight on the right foot.

1. Dance the first two steps of the mambo/salsa: Step forward with the left foot. Rock your body back onto the right foot.

2. Give three short, quick, steps all traveling backwards: Left Foot, Right Foot, Left Foot.

3. Dance the last two steps of the mambo/salsa: Step back with the right foot. Rock your body forward onto the left foot.

4. Give three short, quick, steps all traveling forward: Right Foot, Left Foot, Right Foot.

5. Start 1-4 all over again and continue repeating. The cha-cha rhythm is: 1.2.3,& 4 — 5.6.7,& 8 or step, step, cha-cha-cha or rock, rock, cha-cha-cha

Tango Square/Box Step 
Start with feet together and your body’s weight on your right foot.

1. Give a large step forward with your left foot.

2. Follow it with a shorter step to the right side with the right foot.

3. Bring the left foot together with the right foot; shift your body's weight onto the left foot.

4. Give a large step backward with your right foot.

5. Follow it with a shorter step to the right side with the right foot

6. Bring the right foot together with the left foot and shift your body's weight onto the right foot. 

7. Repeat as many times as you wish starting with Step 1. The rhythm of this pattern is Quick Quick Slow. Quick Quick Slow. Ole! You got it.

 

More on Dancing with the Stars
Dancing with the Stars Hot Body Hall Of Fame
Dancing with the Stars: How Many Calories Do Dancing WOrkouts Burn?
Dancing with the Stars: Q&A with Wendy Williams

 

Blogger Melissa Pheterson  Melissa Pheterson is a health and fitness writer and trend-spotter. Follow her on preggersaspie.com and on Twitter @preggersaspie.


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