Every year, I revisit my most recent workout notes and brush it up some more. The choreography has progressed as I’ve taught this cardio dance routine over the past 9 years. Return to center and switch sides.Does anyone else pretend they’re auditioning for “Thriller” every October? I can’t help myself every time that song comes on! This FUN dance cardio workout is a great blend of aerobic moves and “Thriller” dance moves. Gently push your left hand against the top of your left leg to deepen the stretch and breathe deeply. Allow your bent legs to then fall to your right side. Lie on your back with your legs together and your knees bent 90 degrees. Slowly straighten both your legs, flex your feet and reach for your toes. Lie on your back and lift your legs toward the ceiling. While you hold the stretch, rotate your ankles in both directions and point/flex your feet. Grasp your left hamstring with both hands and draw your left knee toward your chest. Lie on your back and cross your right ankle over your left knee, and then straighten your left leg. Hold the floor stretches below for 60 seconds or longer. Be sure to move onto the floor for deeper stretching of the lower-body and the muscles most affected by dancing. You can also repeat the standing warm-up stretches you did when you started, if you like. Do a five- to 10-minute cool-down during which you decrease the intensity of your dance movements slowing down the music can help.įinish your workout with these stretches. It will also keep your muscles limber and loose, which minimizes post-workout aches, pains and tightness. Just as a warm-up prepares your body for dancing, a cool-down will safely lower your heart rate and help you catch your breath so you can recover. After Your Dance Workout: Cool-Down Stretches Hold this position for 30 seconds, and then return to center before switching to the left side. Slide your left hand down toward your left knee. Stand with your legs hip-width apart, and slowly reach your right arm overhead, tilting to the left until you feel the stretch along your right side. Hold for a few seconds, then roll back up gradually and repeat several times. Stand with your feet about hip-width apart, slightly bend your knees and reach down an inch at a time until your fingertips reach the floor (or as close as you get without straining). Switch sides and repeat slowly in the other direction. Hold for 30 seconds or so and gradually return to your start position. Place your left hand on your left knee and begin to roll your right shoulder toward your left knee, curling your torso across your body. Lower your hips until your knees bend 90 degrees. Stand with your feet wider than your shoulders, turning your knees out. You’ll save longer stretches for your cool-down, when your body and muscles are warm. After doing a couple of minutes of these preparatory movements, perform the dance stretches below for 30 seconds each. To begin your warm-up, do some big arm circles, half-squats and a few kicks, and then dance in place. The main goal of your warm-up is to wake up specific muscles you’ll use in your session, specifically those in your lower back, hips, core and legs, and gradually introducing movements you’ll do in your routine. Before Your Dance Workout: Warm-Up Stretchesīy stimulating your cardiorespiratory and neuromuscular systems with a pre-dance warm-up, you will enjoy better range of motion and a more comfortable, efficient execution of dance moves. But proper warm-ups and cool-downs that incorporate stretches that target the muscles you focus on in class can help protect you from injury, increase flexibility, improve posture and balance, and even progress your technique. Fitness dance workouts and artistic dance classes are the epitome of the joy of physical movement, so it’s easy to forget that all that fun also challenges your body.