The Dance Party Workout – The Workout Girl

The Dance Party Workout

According to livestrong.com, someone who weighs 125 lbs burns 5.5 calories per minute on the dance floor.  That’s 330 calories per hour.  You know what that means?!?  It’s time to get your Harlem Shake on. (Click here to see how YouTube.com get its Harlem Shake on…so rad.) Better yet, crank up this playlist chock full of amped up, beat thumping jams that will turn your living room workout into a sweaty dance party.  Then, when you’re ready, rock out to this high energy, dance move-inspired workout that will have you feeling like you’re up in the club.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.

Equipment:

-free weights (5 lbs, 10 lb)

Circuit 1 – Do 3x through.

A) The “Hip Shake” –  Begin by standing on your mat with your feet shoulder width apart.  Hold one 10 lb weight in both hands.  Lower into a squat.  Staying low, swing your hips back and forth to the left and to the right to the beat of  the music.  Repeat nonstop for 30 seconds.

B) The “Booty Drop” – Begin by standing on your mat with your legs hip width apart.  Stick your butt and hips as far back as you can and bend your knees to lower into a squat, like you’re doing a ‘booty drop’ in a rap video.  Don’t let your knees go over your toes.  Repeat 12x.

C)  The “Sideways Strut” – Begin by standing on your mat.  Skip sideways 3x to the right, then skip sideways 3x to the left.  Repeat, skipping back and forth, nonstop for 30 seconds.

circuit 1

Circuit 2 – Do 3x through. 

D)  The “Shake It Up” – Begin by standing on your mat with your feet hip width apart.  Hold 5 lb weights.  Reach up and to the right with your left arm.   Then, reach up and to the left with your right arm.  Repeat 12x each arm, moving your arms to the beat.

E) The “Up N Down” –   Begin by standing on your mat with your feet shoulder-width apart.  Hold 5 lb weights with your arms resting at your sides.  Squat down while you’re holding the weights.  As you come up out of the squat, lift the weights straight up overhead.  Then, bring the weights back down to your sides and squat down.  Repeat 12x.

F) The “Sassy Sashay” – Begin by standing on your mat with your legs wider than hip distance apart.  Lower into a squat.   Slaying low, plant your right leg and ‘walk’ with your left leg around your right leg to spin around in a circle.  When you get back to starting position, plant your left leg and ‘walk’ with your right leg around your left leg.  Repeat 12x.

circuit 2

Circuit 3 – Do 2x through.

G) The “Invisible Limbo Bar” – Pretend you there is a limbo bar in front of you at chest height.   Squat down and bend your torso backwards to go ‘under the limbo bar.’  Repeat 12x.

H) The “Push It, Push It” – Begin by standing on your mat holding 5 lb weights.  Bend your elbows to bring the weights up to just below your chin.  Point your elbows out and away from each other.  Push the weights out in front of you, and then bend your elbows to bring the weights back in towards your body.  Repeat, pulsing your arms to the beat of the music.  Repeat nonstop for 30 seconds.

I)  “Jump Up To Get Down” – Begin by standing with feet hip-width apart.  Jump up with both feet and reach towards the ceiling with your arms.  As you land, lower into a squat.  As you come up out of the squat, jump up again.  Repeat 12x.

circuit 3


Fitness Tip of the Day

Feeling sluggish?  Here are some healthy ways to put your metabolism on overdrive.   Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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