Learn the latest dance moves during this demanding 5 minute workout.
Read the full transcript »
Okay, it’s warm up time. We’re going to start off with the simple warm routine. We’ll repeat everything for two counts of eight so if you’ve got lost don’t worry. To the right we slide, two claps, one clap, two claps and again this is the second day that we got at one leg, here we go, left, click, right, right leg, left leg. We’re going to pop there we go right leg, take it back on the right, ease out, bend your legs, slide your foot on the right leg. Take it back on the right leg we go. We’re going to try the right leg forward and opposite shoulder. We call this the stomp, ease out take it back on the right. Right, left, halt. Three jumps to the right we call this the skywalk. One, two, three take around in the circle. Give me a clap, good and that’s it. Now slide again to the right, here we go to the right, two clap, one, two and again. Good. Take the walk on the right leg, right, left, click, there we go and again. Bounce steady out, good. Take the pops, there we go. Tense, all up in a body, now it relax out we call this the zombie. Relax your hands. Take the pop again, good. Take it back and relax it. Bend those knees, right leg left arm. Use the hips, good. Take it back. Free jump to the right we go. Skywalk, take around. Good. Last time, slide. One clap, good, you remember it and again we’re going to start off again at one leg with the strap, bounce, hop and again right, left leg and pop walks clapping. Take it back and again pop walks and pop take it back right leg, left shoulder here we go, use the hip. Take it back then we have the skywalk we go, jump, jump take it around. One more time, take it okay, heads to the right, here we go. Head, right or left repeat again. Left, right we’re going to take you out now. Take out and down just easy, not the neck not too extreme, there we go. Next one, we’re going to tilt to the right, keep facing, good. And again, tilt just warming up the neck. Next, we’re going to the shoulders, right shoulder one in place over lift it in place, that’s it just warming up the shoulders. Let’s go, double time hit, good. We’re going to arms right, use that foot, good. We’ll repeat this again, repeat again to the feet. Now, we’re going to step it up double time, hit. Dance to the butt, hit and again, good. Now, take on the left side, hit, get down, you want to use your legs, good and repeat. Use your legs, use your ribs. Double time, step it up, hit and again keep going, hit, good. Then we’re going to the stretches to the right side, good. Breathe in to the stretch. Hit, stretch your hold for 3/8. This is the second one, really breathe in to it. Breathe, breathe, stretch and take it down. Table top, make sure you have a flat back if you can and keep going, hold it. Breathe in to the stretch. This is for the lower back and the top of the legs and take it down and keep going and keep breathing into the stretch, breathe. Now, we’re going to breathe for four and breathe out and press down, good. Change your leg to your left, hold it down there. Keep your chest down and breathe in, for breathe out and push the stretch and again in full and let it go, good. Take the up arm, up we go, good. Try to keep the back as flat as you can and this is also for the hand strings and breathe. I'm really reaching forward, for the last time, here we go. Five, six next stretch and over, the same as the other side and breathe in to it. Last eight, good. Into the ribs, to the front we go front, side, back, left repeat. Front, right, back, we can do circles don’t full count, one, two really work it just loosen you up, repeat again, good. Keep going and to the front to the left this time. Front, left, back and again front, left. Now, do the circle we go, rotate, rotate, try to keep the pelvis tilt just right the ribs, here we go into the hips, we step out. Now, keep the upper body going the everlasting flavor, here we go. Listen up.
Copyright © 2005 - 2015 Healthline Networks, Inc. All rights reserved for Healthline.