FastFit BETA
BeginnerAerobic Dance
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Speed for this exercise

Reverse Lunge Dance Step

Full Body Tier B in Aerobics Bodyweight Compound Dynamic
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2sets
45stime
15srest
~6.7kcal/min

How to do it

Muscles worked

Secondary
GlutesQuadricepsShoulders

Secondary muscles help but are not the main target

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFull Body

Whole body moving with the music, breathing up — and having fun.

Key cue (the coach says it during the set)“Big moves, stay on the beat, smile.”

Tempo · On the beat

Feel it somewhere else? Fix it like this

  • Feel it in KneesKnee twinges on turns. Keep the knees soft and turn on the balls of the feet.
  • Barely felt itNot sweating yet? Make every move bigger and add arms.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Keep the front knee over the ankle and the chest lifted.
  • Go only as low as you can while keeping the rhythm.

Common mistakes

  • Stepping back too short so the front knee shoots past the toes.
  • Leaning the torso far forward.

Breathing

Inhale as you step back, exhale as you push up.

Equipment needed

Bodyweight
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