FastFit BETA
Aerobic Dance Recommended program Nonstop

Nonstop Aerobic 45

A full-length class like the ones in the park: 45 minutes of continuous aerobic dance with a gentle warm-up, two high-energy peaks and a slow cool-down.

47exercises
45min
47sets
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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
March 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 36 exercises
Aerobic V-Step
1 sets 60s Full Body
rest 0s
Aerobic A-Step
1 sets 60s Full Body
rest 0s
Aerobic Box Step
1 sets 60s Full Body
rest 0s
Box Step with Knee Lift
1 sets 60s Full Body
rest 0s
Aerobic Grapevine
1 sets 60s Full Body
rest 0s
Grapevine with Knee Lift
1 sets 60s Full Body
rest 0s
Front Kick with Punch
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
Jack and Clap
1 sets 45s Full Body
rest 0s
Aerobic Jog with Arm Swing
1 sets 60s Full Body
rest 0s
Half Jack with Low Arms
1 sets 60s Full Body
rest 0s
Hop Kick Ball Change
1 sets 60s Full Body
rest 0s
Mambo Step
1 sets 60s Full Body
rest 0s
Cha-Cha-Cha Basic
1 sets 60s Full Body
rest 0s
Merengue March
1 sets 60s Full Body
rest 0s
Cumbia Basic Step
1 sets 60s Full Body
rest 0s
Salsa Back Rock with Arm Styling
1 sets 60s Full Body
rest 0s
Jab-Cross-Hook Combo
1 sets 60s Full Body
rest 0s
Front Push Kick (Teep)
1 sets 60s Quadriceps
rest 0s
Hook-Uppercut Combo
1 sets 60s Shoulders
rest 0s
Chambered Side Kick
1 sets 60s Abductors
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
Travelling Hamstring Curl
1 sets 60s Full Body
rest 0s
Aerobic T-Step
1 sets 60s Full Body
rest 0s
Over the Top Step
1 sets 45s Full Body
rest 0s
Reverse Lunge Dance Step
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
Butt-Kick Jog with Chest Press
1 sets 60s Hamstrings
rest 0s
Reggaeton Side Lunge Bounce
1 sets 50s Quadriceps
rest 0s
Disco Point
1 sets 60s Full Body
rest 0s
Raise the Roof
1 sets 60s Full Body
rest 0s
Luk Thung Sway
1 sets 60s Full Body
rest 0s
Arm Wave Step Touch
1 sets 60s Full Body
rest 0s
Cool-down 5 exercises
Step Touch with Row
1 sets 60s Full Body
rest 0s
Aerobic March
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 45s Hamstrings
rest 0s