You are here

#TBT Aerobics Workout

Get ready to shake it like a Polaroid picture in this heart-pumping workout inspired by those awesome '80s aerobics videos. You won’t need a VCR—or any other equipment—making this 15-minute routine perfect for squeezing in a quick cardio session anywhere, anytime. Throw on some leg warmers and give that girl with the righteous bod in your favorite throwback Thursday upload a run for her money—no filter needed!

How it works: Perform each move in order with no rest in between, seamlessly transitioning from one move to the next with the tempo of the music—each full circuit should take the length of one song on the playlist below. At the end of each circuit, march in place (starting with right leg) and inhale deeply while sweeping arms overhead for a count of 4 and lowering them down by sides for a count of 4. Repeat four times then transition into the next circuit. Repeat entire circuit twice more.

Total Time: up to 30 minutes

You will need: No equipment

1. Basic March

A.

With feet hip-width apart, lift right knee to begin marching with right foot leading.

B.

Place right foot down and lift left knee to complete rep. Repeat for opposite leg.

2. V-step

A.

Step forward at a 45-degree angle with right foot while reaching right arm overhead at a 45-degree angle.

B.

Step forward at a 45-degree angle with left foot while reaching left arm overhead at a 45-degree angle, creating a “V” shape with arms and legs.

C.

Step back with right foot while lowering right arm across body to rest on left hip.

D.

Bring left foot together with right, lowering left arm across body to rest on right hip. Repeat starting with opposite foot.

3. Grapevine With Overhead Reach

A.

Step out to the side with left foot while reaching arms overhead.

B.

Cross right foot behind left while lowering arms to sides.

C.

Step out wide with left foot while reaching arms overhead.

D.

Lift right knee in front of hip, lower arms to sides. Repeat sequence in opposite direction. Continue, alternating directions each rep.

4. Hamstring Curl

A.

Stand with feet slightly wider than hip-width apart and extend arms in front of body, crossing at wrists.

B.

Bend right knee and draw right heel toward glutes while pulling both elbows back until hands are at chest height. Return to starting position. Repeat with opposite leg. Continue, alternating legs each rep.

5. Power Up and Back

A.

Take three steps forward starting with left foot, allowing arms to swing naturally with elbows bent.

B.

Lift heel of left foot and explode up, driving right knee forward while extending right arm overhead.

C.

Take three steps backward starting with right foot, then step back with left foot into a lunge while reaching forward with left arm, bending elbow. Repeat starting with the other foot.

6. Step Touch With Pull Down

A.

Stand with feet slightly wider than hips and both arms extended overhead.

B.

Draw right foot to meet left while bending elbows and drawing hands to outside of left hip. Step to the right with right foot to return to starting position. Repeat on opposite side. Continue, alternating sides each rep.

7. Cross-Body Push

A.

Hop out and pivot on left foot, lunging to left side while drawing right arm across body at shoulder height.

B.

Hop out and pivot on right foot, lunging to right side while drawing left arm across body at shoulder height. Continue, alternating sides each rep.

8. Mambo

A.

Step forward with left foot, bending elbows and swinging right arm forward and left arm back.

B.

Step back with left foot, keeping elbows bent and swinging left arm forward and right arm back. Repeat. On the last repetition, instead of stepping back with left foot, do a “cha-cha-cha” by marching lightly in place three times starting with left foot. Repeat starting with opposite foot.

Comments

Add a comment