Aerobic Dance Recommended program Nonstop

Morning Dance Wake-Up

Start your day with a smile: easy, bouncy steps and arm moves for twelve minutes nonstop, finished with a gentle stretch. Better than a second cup of coffee.

16exercises

12min

16sets

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Training flow

Warm-up 3 exercises

Aerobic March

1 sets 45s Full Body

rest 0s

Wide March with Climbing Arms

1 sets 45s Full Body

rest 0s

Step Touch with Clap

1 sets 45s Full Body

rest 0s

Main 10 exercises

March with Overhead Press

1 sets 45s Full Body

rest 0s

Heel Dig with Chest Fly

1 sets 45s Full Body

rest 0s

Side Tap with Lateral Raise

1 sets 45s Full Body

rest 0s

Aerobic V-Step

1 sets 45s Full Body

rest 0s

Walk Up and Back with Clap

rest 0s

rest 0s

rest 0s

Aerobic Knee Up with Pull-Down

1 sets 45s Full Body

rest 0s

Standing Cross Toe Touch

1 sets 45s Full Body

rest 0s

Aerobic Hip Twist

1 sets 45s Obliques

rest 0s

Cool-down 3 exercises

Aerobic March

1 sets 45s Full Body

rest 0s

Upward Salute (Urdhva Hastasana)

1 sets 30s Shoulders

rest 0s

Standing Forward Fold

1 sets 45s Hamstrings

rest 0s