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305 Fitness' Dance Cardio Workout

Pace and form is key in this sweat-soaked dance workout. The moves, crafted by 305 Fitness' Sadie Kurzban, are mashup of aerobic and anaerobic training with sprints and muscle toning. The result? A heart-pounding, muscle-screaming party—er, workout. Dim the lights and crank up the music to channel the full 305 experience.

 

 

How it works: Repeat all moves for 3 sets of 30-45 seconds each.

Total Time: up to 15 minutes

You will need: No equipment

1. Stairmaster

A.

Stagger feet a little more than hip-width apart facing the left side of the room.

B.

Bend right knee while leaning over to the right. As you raise right knee, push left arm in front of you on a diagonal and right arm toward the back of the room on a diagonal.

C.

Push right leg back into a wide stance, and push right arm toward the front of the room and left arm back.

D.

Repeat for 30 seconds and then switch sides.

2. Body Drums

A.

Spread legs a little wider than hip-width apart and squat down into a plie with toes pointed out to the sides of the room (keep abs tight). Pound hands down toward the ground, alternating between right and left as if you are playing the bongos.

B.

Use abs, glutes, and quads to propel up as you squat down. If you want to mix it up, beat the bongos from side to side.

3. The Bird

A.

With feet together, hands pressed together in front your chest, stick butt out as far as you can while squatting down.

B.

While in a squat, open up into a plie by walking right leg out to the side. Simultaneously, open arms out to each side (like a bird opening its wings).

C.

Step left foot toward right foot while closing arms back across chest. Return to starting position.

D.

Repeat on the left side.

4. Hip Swivel

A.

Start with hips jutting out to the left/front of body.

B.

Circle hips around diagonally to the right/back side of body then to the left/back of your body as if making a figure 8.

C.

Ending at the right/front of your body, reverse direction—go from the right/front to the left/back to the right/back to the front/left.

5. Step and Pop

A.

Start with feet together and step out to the right, putting weight on right foot engaging right quad.

B.

Swing both arms up to right, raise left heel.

C.

Swing body weight like a grandfather clock over to the left.

D.

Lift arms up and snap at the same time you bring left heel up. Swing body weight to the right and repeat.

6. Crazy Charleston

A.

Stand with feet together and kick right leg up. Put left hand in front of chest.

B.

Place right foot down and send left foot back, coming into a deep lunge.

C.

Touch left hand to the floor and keep right knee directly over ankle. Bring left foot up into a kick and repeat on the other side.

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