FastFit BETA
Aerobic Dance Recommended program Nonstop

Nonstop Aerobic 60 (Pro)

One full hour of nonstop aerobics like the pro teams: over 60 moves, about a minute each, in blocks of classic steps, Latin, kickbox and groove, with two high-energy jumping peaks before easing off at the end.

65exercises
60min
65sets
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Training flow

Warm-up 6 exercises
Aerobic March
1 sets 60s Full Body
rest 0s
Wide March with Climbing Arms
1 sets 60s Full Body
rest 0s
Step Touch with Clap
1 sets 60s Full Body
rest 0s
Step Touch with Overhead Press
1 sets 60s Full Body
rest 0s
Heel Dig with Chest Press
1 sets 60s Full Body
rest 0s
Out-Out-In-In March
1 sets 60s Full Body
rest 0s
Main 52 exercises
Aerobic V-Step
1 sets 60s Full Body
rest 0s
Aerobic A-Step
1 sets 60s Full Body
rest 0s
Aerobic L-Step
1 sets 60s Full Body
rest 0s
Aerobic T-Step
1 sets 60s Full Body
rest 0s
Aerobic Box Step
1 sets 60s Full Body
rest 0s
Jazz Box Quarter Turn
1 sets 60s Full Body
rest 0s
Aerobic Grapevine
1 sets 60s Full Body
rest 0s
Double Grapevine
1 sets 60s Full Body
rest 0s
Grapevine with Knee Lift
1 sets 60s Full Body
rest 0s
Forward and Back Chasse
1 sets 60s Full Body
rest 0s
Side Chasse Shuffle
1 sets 60s Full Body
rest 0s
Aerobic Jog with Arm Swing
1 sets 60s Full Body
rest 0s
Jack and Clap
1 sets 45s Full Body
rest 0s
Heel Jack
1 sets 60s Full Body
rest 0s
Pony Hop
1 sets 60s Full Body
rest 0s
Hop Kick Ball Change
1 sets 60s Full Body
rest 0s
Hamstring Curl Hop
1 sets 60s Hamstrings
rest 0s
Mambo Step
1 sets 60s Full Body
rest 0s
Cha-Cha-Cha Basic
1 sets 60s Full Body
rest 0s
Salsa Back Rock with Arm Styling
1 sets 60s Full Body
rest 0s
Merengue March
1 sets 60s Full Body
rest 0s
Reggaeton Bounce
1 sets 60s Full Body
rest 0s
Samba Whisk
1 sets 50s Full Body
rest 0s
Jab-Cross-Hook Combo
1 sets 60s Full Body
rest 0s
Hook-Uppercut Combo
1 sets 60s Shoulders
rest 0s
Front Push Kick (Teep)
1 sets 60s Quadriceps
rest 0s
Chambered Side Kick
1 sets 60s Abductors
rest 0s
Jab-Cross Knee Combo
1 sets 60s Full Body
rest 0s
Bob and Weave
1 sets 60s Quadriceps
rest 0s
Aerobic Knee Up with Pull-Down
1 sets 60s Full Body
rest 0s
Standing Cross Knee Crunch
1 sets 60s Obliques
rest 0s
Low-Impact Knee Repeater
1 sets 45s Full Body
rest 0s
Box Step with Knee Lift
1 sets 60s Full Body
rest 0s
Squat and Reach
1 sets 60s Quadriceps
rest 0s
Side Lunge Step
1 sets 45s Full Body
rest 0s
Reverse Lunge Dance Step
1 sets 45s Full Body
rest 0s
Over the Top Step
1 sets 45s Full Body
rest 0s
Reggaeton Side Lunge Bounce
1 sets 50s Quadriceps
rest 0s
Punch-Up Jack
1 sets 45s Full Body
rest 0s
Scissor Split Jack
1 sets 45s Full Body
rest 0s
Speed Skater Hop
1 sets 45s Full Body
rest 0s
High-Knee Jog with Palm Tap
1 sets 45s Full Body
rest 0s
Jack Kick
1 sets 45s Full Body
rest 0s
Butt-Kick Jog with Chest Press
1 sets 60s Hamstrings
rest 0s
Aerobic Twist Jump
1 sets 60s Obliques
rest 0s
Aerobic Hamstring Curl with Row
1 sets 60s Hamstrings
rest 0s
The Floss
1 sets 45s Full Body
rest 0s
Low-Impact Running Man
1 sets 45s Full Body
rest 0s
Charleston Step
1 sets 60s Full Body
rest 0s
Disco Point
1 sets 60s Full Body
rest 0s
K-Pop Point and Step
1 sets 60s Full Body
rest 0s
Raise the Roof
1 sets 60s Full Body
rest 0s
Cool-down 7 exercises
Step Touch with Row
1 sets 60s Full Body
rest 0s
Aerobic March
1 sets 60s Full Body
rest 0s
Side Sway with Finger Snaps
1 sets 60s Full Body
rest 0s
Latin Hip Roll
1 sets 45s Obliques
rest 0s
Upward Salute (Urdhva Hastasana)
1 sets 30s Shoulders
rest 0s
Standing Upper Back Stretch
1 sets 30s Upper Back
rest 0s
Standing Forward Fold
1 sets 60s Hamstrings
rest 0s