FastFit BETA
Aerobic Dance Recommended program Nonstop

Nonstop Cardio Dance Blast 30

High-energy dance cardio with jumps: jack variations, hops, high-knee jogs, skater hops and kicks mixed with aerobic steps, 30 minutes with no breaks. For days when you are ready to push.

34exercises
30min
34sets
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Training flow

Warm-up 4 exercises
Aerobic March
1 sets 60s Full Body
rest 0s
Step Touch with Clap
1 sets 60s Full Body
rest 0s
Aerobic Grapevine
1 sets 60s Full Body
rest 0s
Aerobic Jog with Arm Swing
1 sets 60s Full Body
rest 0s
Main 25 exercises
Jack and Clap
1 sets 45s Full Body
rest 0s
Heel Jack
1 sets 60s Full Body
rest 0s
Front Kick with Punch
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
Side Chasse Shuffle
1 sets 60s Full Body
rest 0s
Squat and Reach
1 sets 60s Quadriceps
rest 0s
Punch-Up Jack
1 sets 45s Full Body
rest 0s
Jab-Cross Front Kick Combo
1 sets 45s Full Body
rest 0s
V-Step to Knee Lift
1 sets 60s Full Body
rest 0s
Double Grapevine
1 sets 60s Full Body
rest 0s
High-Knee Jog with Palm Tap
1 sets 45s Full Body
rest 0s
Butt-Kick Jog with Chest Press
1 sets 60s Hamstrings
rest 0s
Scissor Split Jack
1 sets 45s Full Body
rest 0s
Speed Skater Hop
1 sets 45s Full Body
rest 0s
Grapevine with Knee Lift
1 sets 60s Full Body
rest 0s
Aerobic Knee Up with Pull-Down
1 sets 60s Full Body
rest 0s
Jack Kick
1 sets 45s Full Body
rest 0s
Cardio Roundhouse Kick
1 sets 45s Full Body
rest 0s
Aerobic Ski Hops
1 sets 45s Full Body
rest 0s
Pendulum Hops
1 sets 60s Full Body
rest 0s
Squat to Side Kick
1 sets 45s Glutes
rest 0s
Aerobic Twist Jump
1 sets 60s Obliques
rest 0s
Hamstring Curl Hop
1 sets 60s Hamstrings
rest 0s
Crouch-to-Star Jack
1 sets 45s Full Body
rest 0s
Cool-down 5 exercises
Aerobic V-Step
1 sets 60s Full Body
rest 0s
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