As I mentioned in the music details, the warm up song is the only recognizable song on the whole soundtrack. I selected this song because both the title, “Start The Dance”, and the music style, matched the flow of this warm up. It’s choreographed in a way that lets you get lost in the music and totally open up and enjoy. My favorite move is the hip-hop repeater. I designed this warm up to go right into the step aerobic portion of the workout so expect to be quite busy and up to speed upon completing it.
Next is Step Combo One…..Is what I call a, “doable dancy” 64 count combo that mixes step sweeps, crazy cross walks and shuffles with more linear L-step patterns and outer thigh moves to balance out the dance a bit. The crazy cross walk is a 6 count move that has you thinking but eventually saying “cool, I got it”. Its FUN!
Step Combo one is followed Step Blast One. All blasts are low impact with the option given to lift or jump for greater intensity (we, however, do not jump in this workout). The blast is a simple movement pattern that consists of a slide in all directions around the step. Go higher instead of traveling if you are limited on space.
Next is Step Combo Two…..This is a 32 count flowing move that has a 6 count mambo mixed with an outer thigh cross front and cross back move. You have to see it to know what I mean J. But it too has a little “doable dancy” action going on. Me likey!
Step Blast Two gets right to the point with a toe tap reach lunge that varies in intensity slightly. You go in strong and come out breathless….and it’s ALL LOW IMPACT!
Step Combo Three is the final 32 combo and again flirts with “doable dancy”. I like the cha cha cross over, into the step sweep pivot, into the Madonna pump arm. Ok, don’t get discouraged if you don’t feel dancy at heart. You will be amazed at how easily these combo’s translate into basic two knee repeaters and other more basic moves. Let it Go!
Step Blast Three is the final blast and involves more of a cardio leg feeling. The heart rate is raised by mixing slow lunges and squats with rapid fire lunges and squats. Your legs will be talking to you on this one.
Then for the grand finale, you go through Combo 1, 2, 3 (without the blasts) and we insert a little connecter move in between each combo to make it flow better. A light cool down completes this 32 minute, high energy segment.
Now for the weights…. Shoulders, Calves, and Core.
You will work Shoulders in five rounds, totaling a little over 13 minutes, and each of the rounds will feature various shoulder exercises. Since shoulders stood alone and didn’t fall into the traditional superset approach for this series, we decided to add another body part, calves, right after shoulders (for just over 5 minutes). We chose to do this so we could give “leg day” a little more time. You will utilize various equipment, speed selections, weight loads, and intensity approaches for both shoulders and calves. Next you work core. I started with lower abs, upper abs, and then finished with obliques. You will enjoy an effective mix of new and familiar exercises to work your core (for just about 11 minutes).
A wonderful 4 minute stretch completes this workout.