Alright, welcome to my dance workout. Now like most women, I'm not sticky thin and I have to wear a card to keep in shape.
I've put a lot of weight in the big brother ass but in 10 weeks I managed to drop 2 dress sizes.
I don't enjoy going to the gym but I do like dancing.
Dancing is great because you don't need any special equipment.
You can do it anywhere and it does keep you in shape.
Let's face it, it's much more fun than sweating it out on the treadmill.
There are 3 sections to this video. The warm up, the dance workout and the cool down.
In the main section, me and the boys will take you through each routine.
Join in when you can but if you need to stop and take a breather, don't worry.
Just groove on the spot and join in again when you're ready.
If you can't get the dance move right out straight away, that's fine too.
The more you do it, the easier it will get.
Always do the warm up first, it will prepare your body for the dance workouts.
Give yourself as much room as possible and get a mat or a towel for the floor exercises.
And a glass of water to keep you hydrated.
Now let me introduce you to the boys. We've got CJ, JT, 2D and Bonnie.
So if you're ready, let's do it!
Take the belly in and stretch up and down.
Breathe and release.
Now get a stretch to the ceiling.
Breathe through the stretch.
And release.
And again.
Last time.
And again.
Last time.
Well done, now we're going to step and tap.
Bend the knees.
Now we're going to add the arms, here we go.
Punch, punch, punch, punch.
Well done.
Bend the knees.
And up and again.
Keep the belly in and the bum tight.
Now we're going to pulse.
Good for the thighs and the bum.
Watch that.
Now we're going to work the biceps and triceps.
Get arms like that.
Here we go.
Get the arms tight.
Now we're going to go to the side.
Here we go.
Now we're going to do two each.
Coming up.
Here we go.
One and two and open.
And two and again.
Watch that.
Now we're going to step to the side.
We haven't finished yet.
Here we go.
Side tap.
Bend the knees.
Now we're going to double.
One, two and again.
Crunch.
Really bend the knees and keep that belly in.
March down.
Really bend.
March out.
Now we're going to pulse the legs.
Here we go.
Pulse. Feel the
toes to your thighs.
Tire's out the flow, it's in the middle.
Pulse.
And again with the taps.
Here we go.
Now double.
Stop.
Now crunch.
Really bend the knees.
March that.
And again with the crunches.
Belly in.
March out and we're going to pulse the leg again.
Here we go.
And change.
Box it out.
Kai, get your breath back.
Start with your head down, up and back.
And we're going to do the same thing.
To the side.
Catch your breath.
Now we're going to roll the neck.
Here we go.
Stop.
And again.
Should have your breath back.
Work the shoulders.
Up and down.
And again.
Breathe.
Roll the shoulders.
And again.
Work the ribs out.
And in. And again.
Feel that belly tight.
To the side. Here we go.
Center.
To the side. Feel the stretch.
Beat it up.
Stretch.
When it hits forward and back.
Forward. Breathe in.
Forward. Breathe out. And again.
To the side.
Side.
And again.
Step around.
The other way.
Shake it out.
We're going to start with the ankle into the floor.
The heel into the floor.
And the weight over the top.
Belly in. Back straight. Feel the stretch at the back of the leg.
Bring the legs in together.
And sit down.
Breathe in again. Feel the stretch at the ankle.
Release the pressure. Hands above the knee.
Back straight. And breathe.
Look. Here we go. Pulsing it up.
Up and down.
Release the pressure.
Put the weight onto the front.
Feeling the stretch in the inside of the leg down here.
Turn to the side. Feel the stretch in the inside of the leg.
And now the other way.
Change legs.
Heel into the ground. Weight over the front.
Belly in. Feel the stretch here.
Bring the legs closer together.
Sit down. Belly in. Feel the stretch on the ankle.
Release the pressure. Hands above the knee.
Smile, boys.
Wet the leg. Here we go.
Up and down.
Release the pressure.
Turn to the side. Stretch the inside of the leg.
And now to the other side.
Well done. Shake that out.
We're going to tap the knees and stretch to the ceiling.
Here we go.
Tap. Stretch.
Stretch.
Now we're going to do curls.
Bring those feet to that bar.
Bend them knees.
Coming up we're going to work the arms.
Here we go. Arms.
And cross the arms. Nice and tight, boys. No cheating.
Now we're going to take the arms over the head.
Over. Keeping the elbows close to the ears.
Belly in.
Breathe in.
And again.
Here we go.
Now curls.
Bend them knees.
Kick that bum.
Now arms.
Here we go.
Here we go with the crosses.
Here we go. Over the head.
Feel the stretch in your arms.
Here we go.
Last time.
Well done. Shake that out.
That's the end of the warm up.
Right we're going to take a chest.
In. Stick the arms.
Here we go.
Speed it up.
Well done and again.
Well done.
Face two.
We're going to kick, step, back, step.
Kick, step, back, step.
Well done. Bend the knees.
Now we're going to speed it up.
Here we go.
Bend the knees.
Well done.
Here we go.
Four, three, two, one.
Here we go.
Woo.
Well done. Face three. We're going to step and knee.
Four, three, two, one.
Step, knee, knee.
Bring it back. This time we're going to add the arms.
Here we go.
Knee.
Well done. Now we're going to add the fruit together.
Here we go.
Step.
Well done. Stay where you are.
Face forward. We're going to step back and tap.
Four, three, two, one.
Here we go. Step, tap, tap.
Tap, tap.
Well done. Bring it forward.
This time we're going to move the arms.
Four, three, two, one.
Here we go.
Woo.
Knees and knees, Wes.
Well done. From the top. Here we go.
Four, three, two, one.
Here we go.
Woo.
Let your body.
One more time.
Here we go.
Four, three, two, one.
Here we go.
One more time.
Here we go.
Now we're gonna groove it out as you went through your routine.
Here we go, we're gonna walk to the side, get up on three and kick for four.
Three, two, one, here we go. And again, one, two, three, kick. Kick. And again, kick.
Well done, groove that. Phase two, we're gonna jump for four and hold for three.
Here we go, four, three, two, one.
Now we're gonna add a groove.
Well done, groove to our count, we're gonna take this from the top.
Here we go, four, three, two, one, let's go.
And again.
Groom. Well done, groove it out, phase four, we're gonna step and tap.
Three, two, one, here we go. Bend the knees.
Back in at the arms. Pop them on.
Well done, groove that. Now we're gonna take you from the top. Here we go.
And again.
And here we go.
Here we go. Pop them on.
Phase four, we're gonna bend the knees, pump down, pump back and hold.
Here we go. Here we go.
And again, down, back, hold.
Bit it up.
Well done, put the feet together, we're gonna do shoulder to shoulder. Here we go.
Hold.
Now we're gonna put the two together, nice and slow, bend the knees, four, three, two, one, here we go.
Bit it up.
Well done, now we're gonna groove that. We're gonna take you from the top. Four, three, two, one, here we go.
K-pop boys.
And again.
Woo.
Well done.
We're gonna take two double steps to the side.
Here we go.
Well done, bend the knees.
Move that back, now we're gonna add the arms, here we go.
One, two, and again.
We're gonna add them two together, here we go, four, three, two, one.
Groove that back, phase two, we're gonna punch, punch, over.
Bit it up.
Over, punch, punch, over.
Watch that, tune yourselves.
Groove that, now we're gonna add phase one and two together. Three, two, one.
Groove it up.
Phase three, we're gonna step to the double again. Four, three, two, one.
Well done, groove that back, now we're gonna add the arms, here we go.
Three, two, one, open, cross.
Well done, groove that out, now we're gonna take it from the top. Four, three, two, one.
Move that out, phase four, we're gonna step forward and jump for two. One, two, together, two.
Now it's time we're gonna add the knee on the first jump. Four, three, two, one. Knee together, knee together and again.
Bend the knees. Groove it out, from the top. Four, three, two, one.
Punch, punch.
Well done, and again. Come on, boys, please.
Get your freak on.
We're gonna do it one more time.
Smile, boys.
Get your freak on.
Groove that out.
We're gonna take four hip circles, here we go. Three, two, one.
And change, bend the knees, and again.
Any other way.
Well done, now we're gonna take one hip circle and stop, here we go. Four, three, two, one.
Stop, stop, stop. Really move them hips. Now we're gonna add a head. Head, head, and again. Head.
Speed it up. Head.
Well done. Face to the side and tap. Four, three, two, one.
Oh yeah. Now we're gonna add the arms. Here we go. Cross, high turn, tap, tap. Cross, high turn, tap, tap. Speed it up.
Well done. Groove it out. On the count, we're gonna put them two together. Four, three, two, one. Move them hips, boys.
Groove that out. Face free, we're gonna step to the side and travel forward, here we go. Two, three, four. Well done. Groove it back. This time we're gonna add the arms. Four, three, two, one.
Add again. Here we go.
Groove it out. All three together. Here we go.
That's it. Face forward, we're gonna step around. Change. And again. Add the arms. And again.
Well done. Four, three, two, one.
Well done. And again. Go on. Here we go.
Give me a steak to peel.
And groove it out. And again. Here we go.
And again.
Groove it out. We're gonna step single, single, double. Three, two, one. Here we go.
Single, single, double, double. Add the arms. Single, single, double, double. Double, double. And again.
My chair. Well done. Two steps forward, two steps back. Here we go.
Speed it up. Well done. Both arms together. Four, three, two, one. Here we go.
Forward.
Well done. Grip it out. Face free. Jump to the side. Change. Forwards and back. And again.
Forwards and back. Speed it up. One more time. Well done. Groove it out. Now from the top. Two, one.
To the side. And again.
Groove it out. All three together. Here we go.
And forward.
To the side. Face forward. We're gonna step, cross, jump. At the shoulders.
At the head. Speed it up.
Here we go. From the top. Four, three, two, one.
And forward.
Grip it out.
And again.
All right, cool down time. We're gonna put the heel into the ground. Push the weight on the front. Keeping the belly in and the back straight.
Bringing the foot in. Guiding for sitting position. We're gonna feel the stretch on the back of the ankle. Keeping the belly in and the back straight. Groove it nice and slow.
Release the pressure. Put the hands above the knee. Back straight. Belly in.
We're gonna lift the toe. Okay. Here we go.
So breathe in nice and calm. Feel this in the back of your leg. Okay. We're gonna release the pressure.
Pushing the foot back. Putting the weight forward. Holding the belly in and keeping the back straight.
You'll feel the stretch at the front of your leg. Turn to the front. Put the pressure on the leg. Feel the stretch in the insides of the leg.
Now turn to the other side. And again, feel the stretch in the insides of the leg.
Breathing nice and calm. Keeping the belly in. Okay. Now we're gonna face the other way. Again, putting the heel into the floor.
And the weight on the front. Keeping the back straight. And the belly in.
Feeling the stretch at the bottom of the leg.
Breathing nice and slow and relaxing. Bring the feet together. Going into sitting position. Feeling the stretch on the ankle.
The back straight and belly in again.
Feeling the stretch on the ankle.
We're now gonna release the pressure. Putting the arms above the knee. Feeling the stretch at the back of the leg. The back straight and the belly in.
Breathing nice and calmly. We're now gonna bring the toe up.
Here we go.
Feel the stretch at the back of the leg. And again.
Really lift that toe up. Well done. We're gonna release the pressure. Putting the weight on the front.
Stretch down the front of the leg. Belly in and back straight. Breathing calmly.
Well done. Turn to the front. Feel the pressure on the inside of the leg. Feel the stretch.
Back straight. Belly in.
We're now gonna change to the other side.
Breathing nice and calmly.
Okay, well done. We're now gonna stretch the quads. You might need a chair at hand because you might wobble a little bit.
Right, we're gonna take the leg up. Pulling it to the bum. And working the quads. Bending the opposite knee. Put your arm out for support.
Well done. Now we're gonna change to the opposite leg. Here we go again. Grab onto something because you might wobble. Belly in.
Here we go. Really feel the stretch. And relax. Well done.
Now we're actually gonna go to the floor. And we're gonna do the sit ups.
We're gonna put the elbows directly out. Coming from the gap from the chin. About this size. Hands above the ears. And we're gonna take it up. Keep that belly in.
Remember to breathe.
And now pulse it. Remember to breathe.
Well done. Keep that belly tucked in.
And relax. Now we're gonna bring the knees back to the chest. Just to relax.
Okay, we're gonna go again. Put your legs down. Arms to the sides of the ears. Here we go.
Keeping that belly tucked in. Breathing nice and slowly.
Now pulse.
Remember to breathe and keep that belly tucked in.
Keep the arms out. Well done. Relax.
Okay. Now we're gonna move the arms again into sitting position. Taking the shoulder to the opposite knee.
Okay. So I'm gonna actually demonstrate on the boys.
Okay. So you're gonna put both arms behind the ears. Taking this shoulder out to this knee.
Keeping the belly in. Okay, here we go.
Two. Three. Four. Five. Six. Seven. And eight.
Now we're gonna pulse it. So here we go. One. Two. Three. Four. Five. Six. Seven. Eight.
Try to smile boys. We're now actually gonna take the opposite arm over to the opposite knee.
Here we go. One. Two. Three. Four. Five. Six. Remember to breathe. Seven. And eight.
Now we're gonna pulse this again. One. Two. Three. Four. Five. Six. Seven. And eight.
Well done boys. Now we're gonna come back to the floor position.
We're gonna take the ankles out to the head. The arms around the side. With the belly in.
We're gonna come round like this. Okay. Here we go.
One. Two. Three. Keep that belly in. Five. Six. And eight. Well done.
Now we're gonna pulse it. Okay. Here we go. One. Two. Three. Really breathe in. Keep that belly tucked in.
Well done. We're gonna go into sitting position and work our triceps.
Putting the house point in the bum. And we're gonna dip down. Keeping the belly tucked in. Here we go.
One. Keep that belly tucked in. Now we're gonna do it slow. Two. Three. Four. Up.
Really push out when you come up. Now we're gonna go through it again. One.
Well done. Really work those arms. Keep that belly in and remember to breathe.
One. Two. Three. Four. Well done boys. Well done.
We're now gonna turn to the front and sit in position. If crossing your legs is uncomfortable, go onto your knees.
Okay. We're gonna take the arm across the chest. Get in the other arm and pulling it down. Feet in the stretch.
In the arm. Keeping that belly tucked in at all times. And remember to breathe and smile.
Now we're gonna change the other arm. Really feel that stretch.
Now we're gonna take the opposite arm over the head and pushing down.
Don't force it. Just push as far as you can go. Now change to the other arm.
And you should really feel the stretch at the side of the arm. Well done.
We're gonna put our arms behind our back and clasp our hands and pull. So here we go.
Really pull. That's working the chest and the shoulder blades. Well done. Keep that belly in.
Well done. We're now gonna turn on our front.
Putting the hands next to the sides of the chest and pushing up. Now remember it's important that you don't wrench up.
Just take it really nice and slow. So here we go. One. Really stretch. Feel the stretch at the bottom of the back.
Keeping the shoulders down. And release. And again nice and slow.
Keeping that belly in. Shoulders down. Feel the stretch at the lower back.
Well done. Now we're gonna turn back onto our backs and we're gonna push our belly into the ground.
Tensing and releasing. Okay. So tense your belly, pulling it right in.
Pushing it into the floor. Tensing and holding. Really push that belly in.
And release. And again pushing to the ground. And release.
Two more times. Here we go. And release. And one more time.
Your heart rate should be back to normal. Well done. That's the end of the cool down.
Thank you for watching.