FastFit BETA
Aerobic Dance Recommended program Nonstop

High-Impact Jump Dance 20

For fit dancers who love to jump: jack variations, pony hops, twist jumps, skater hops and a sprint finish, 45 seconds each, linked by short low-impact moves to catch your breath. Land softly, and pick a quiet class if you have neighbours below.

25exercises
20min
25sets
0Done ×
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Training flow

Warm-up 3 exercises
Aerobic March
1 sets 60s Full Body
rest 0s
Step Touch with Clap
1 sets 60s Full Body
rest 0s
Aerobic Jog with Arm Swing
1 sets 60s Full Body
rest 0s
Main 18 exercises
Half Jack with Low Arms
1 sets 45s Full Body
rest 0s
Jack and Clap
1 sets 45s Full Body
rest 0s
Heel Jack
1 sets 45s Full Body
rest 0s
Punch-Up Jack
1 sets 45s Full Body
rest 0s
V-Step to Knee Lift
1 sets 45s Full Body
rest 0s
Pony Hop
1 sets 45s Full Body
rest 0s
Hop Kick Ball Change
1 sets 45s Full Body
rest 0s
Double-Hop Step Touch
1 sets 45s Full Body
rest 0s
Hamstring Curl Hop
1 sets 45s Hamstrings
rest 0s
Side Chasse Shuffle
1 sets 45s Full Body
rest 0s
Aerobic Twist Jump
1 sets 45s Obliques
rest 0s
Speed Skater Hop
1 sets 45s Full Body
rest 0s
Aerobic Ski Hops
1 sets 45s Full Body
rest 0s
Squat and Reach
1 sets 45s Quadriceps
rest 0s
High-Knee Jog with Palm Tap
1 sets 45s Full Body
rest 0s
Scissor Split Jack
1 sets 45s Full Body
rest 0s
Crouch-to-Star Jack
1 sets 45s Full Body
rest 0s
Power Jack
1 sets 45s Quadriceps
rest 0s
Cool-down 4 exercises
Step Touch with Row
1 sets 60s Full Body
rest 0s
Aerobic March
1 sets 60s Full Body
rest 0s
Standing Upper Back Stretch
1 sets 30s Upper Back
rest 0s
Standing Forward Fold
1 sets 30s Hamstrings
rest 0s