Aerobic Dance Recommended program Nonstop

Thai Park Aerobics 30

The feel of evening aerobics in a Thai park: easy aerobic steps mixed with Ram Wong, Luk Thung sways, Isan Serng and cha-cha, with two light jogging peaks and a gentle cool-down, 30 minutes nonstop. Put on your favourite Thai hits and dance along.

32exercises

30min

32sets

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Training flow

Warm-up 4 exercises

1 sets 60s Full Body

rest 0s

Step Touch with Clap

1 sets 60s Full Body

rest 0s

March with Overhead Press

1 sets 60s Full Body

rest 0s

Heel Dig with Chest Press

1 sets 60s Full Body

rest 0s

Main 22 exercises

1 sets 60s Full Body

rest 0s

Aerobic Knee Up with Pull-Down

1 sets 60s Full Body

rest 0s

Aerobic Grapevine

1 sets 60s Full Body

rest 0s

Aerobic Hamstring Curl with Row

1 sets 60s Hamstrings

rest 0s

1 sets 60s Full Body

rest 0s

1 sets 60s Full Body

rest 0s

Step Touch with Overhead Clap

1 sets 60s Full Body

rest 0s

Aerobic Jog with Arm Swing

1 sets 60s Full Body

rest 0s

Front Kick with Punch

1 sets 60s Full Body

rest 0s

Half Jack with Low Arms

1 sets 60s Full Body

rest 0s

Squat and Reach

1 sets 60s Quadriceps

rest 0s

Isan Serng Step

1 sets 45s Full Body

rest 0s

Walk and Knee Lift

1 sets 60s Full Body

rest 0s

Cha-Cha-Cha Basic

1 sets 60s Full Body

rest 0s

1 sets 60s Full Body

rest 0s

Butt-Kick Jog with Chest Press

1 sets 60s Hamstrings

rest 0s

Jab-Cross with Stance Switch

1 sets 60s Full Body

rest 0s

Side Chasse Shuffle

1 sets 60s Full Body

rest 0s

Isan Serng Step

1 sets 45s Full Body

rest 0s

Aerobic Box Step

1 sets 60s Full Body

rest 0s

March Turn Around

1 sets 60s Full Body

rest 0s

1 sets 60s Full Body

rest 0s

Cool-down 6 exercises

1 sets 60s Full Body

rest 0s

Step Touch with Row

1 sets 60s Full Body

rest 0s

1 sets 60s Full Body

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 30s Hamstrings

rest 0s