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Description

Turn on your favorite playlist and get moving!!! A workout closely resembling my conditioning class when I was in dance.


Exercises

Set 1: 2 rounds
Freestyle Dancing
Freestyle Dancing
2 minutes
3 Steps and Clap
3 Steps and Clap
20 seconds
Freestyle Dancing
Freestyle Dancing
1 minute
3 Step Turns
15 seconds
Freestyle Dancing
Freestyle Dancing
1 minute
Rolling Hands
Rolling Hands
10 seconds
Washing Windows
Washing Windows
10 seconds
Freestyle Dancing
Freestyle Dancing
20 seconds
Slide Touches
Slide Touches
10 seconds
Breakmills
Breakmills
15 seconds
Cabbage Patch
Cabbage Patch
10 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 4 rounds
Crunches
Crunches
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 2 rounds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
40 seconds
Jazz Kicks
Jazz Kicks
40 seconds
Tippy Toes
Tippy Toes
40 seconds
Side Cross Kicks
Side Cross Kicks
40 seconds

Set 6: 1 round
Rest
Rest
20 seconds

Set 7: 2 rounds
Crunches
Crunches
20 seconds
Right Leg Circles
Right Leg Circles
30 seconds
Crunches
Crunches
20 seconds
Left Leg Circles
Left Leg Circles
30 seconds
Hip Rock N Raises
Hip Rock N Raises
20 seconds

Set 8: 1 round
Rest
Rest
20 seconds

Set 9: 2 rounds
Lateral Leg Lifts
Lateral Leg Lifts
40 seconds
Tip Toe Squats
Tip Toe Squats
20 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
41 seconds
Weighted Sumo Squat
Weighted Sumo Squat
20 seconds

Set 10: 1 round
Rest
Rest
20 seconds

Set 11: 2 rounds
Pilates Scissors
Pilates Scissors
20 seconds
Frog Crunches
Frog Crunches
20 seconds
Leg Lifts
Leg Lifts
20 seconds
Yoga Bridge
Yoga Bridge
10 seconds
Bicycle in Bridge
Bicycle in Bridge
10 seconds
Scissors in Bridge
Scissors in Bridge
10 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
10 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
10 seconds

Set 12: 1 round
Rest
Rest
20 seconds

Set 13: 1 round
Body Circles
Body Circles
20 seconds
Hip and Hand Groove
Hip and Hand Groove
10 seconds
Hip Pops
10 seconds
Robot
Robot
10 seconds
Body Circles
Body Circles
20 seconds
Elbow to Hip Side Thrusts
Elbow to Hip Side Thrusts
10 seconds

Set 14: 2 rounds
Right Laying Clams
Right Laying Clams
40 seconds
Lying Right Leg Circles
Lying Right Leg Circles
20 seconds
Lying Right Leg Back Circles
Lying Right Leg Back Circles
20 seconds
Lying Right Leg Kicks
Lying Right Leg Kicks
20 seconds
The Hundred
The Hundred
20 seconds
Ab Curls
Ab Curls
20 seconds
Left Laying Clams
Left Laying Clams
40 seconds
Lying Left Leg Circles
Lying Left Leg Circles
20 seconds
Lying Left Leg Back Circles
Lying Left Leg Back Circles
20 seconds
Lying Left Leg Kicks
Lying Left Leg Kicks
20 seconds
The Hundred
The Hundred
20 seconds
Happy Baby
Happy Baby
20 seconds

Set 15: 2 rounds
Squats
Squats
20 seconds
Right Leg Balance
Right Leg Balance
20 seconds
Squat Pulses
Squat Pulses
20 seconds
Left Leg Balance
Left Leg Balance
20 seconds

Set 16: 1 round
Rest
Rest
20 seconds

Set 17: 2 rounds
V-Sit Crunches
V-Sit Crunches
20 seconds
Glutes 100
Glutes 100
20 seconds
Scissor Cross Crunches
Scissor Cross Crunches
20 seconds

Set 18: 1 round
V-Ups and Roll-Ups
V-Ups and Roll-Ups
20 seconds

Set 19: 1 round
Rest
Rest
20 seconds
Chair Pose
Chair Pose
20 seconds
Twisting Chair Pose
Twisting Chair Pose
21 seconds
Stand tall on the entire sole of your left foot. Bend the right knee and place it on the inner thigh. Make sure your shoulders and head are vertically aligned. Keep toes pointed down.
Left Tree
20 seconds
Try tree pose with prayer hands.
Right Tree
20 seconds
Handstand
Handstand
20 seconds

Set 20: 2 rounds
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose with Prayer Hands
10 seconds
Fold Forward
Fold Forward
10 seconds
Hop to Plank
Hop to Plank
8 seconds
Push-Ups
Push-Ups
8 seconds
Chaturanga
Chaturanga
8 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Plank
Plank
8 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Downward-Facing Dog with Left Leg Raise
10 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
10 seconds
Chaturanga
Chaturanga
8 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
8 seconds
Look up with Arched Back
Look up with Arched Back
8 seconds
Stand tall with your feet together and bring the palms of your hands together at chest level. Exhale.
Mountain Pose with Prayer Hands
10 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
20 seconds

Set 21: 1 round
Quad Stretches
Quad Stretches
41 seconds
Wide Leg Stance
Wide Leg Stance
8 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Right Hamstring Stretch
Right Hamstring Stretch
20 seconds
Right High Lunge
Right High Lunge
20 seconds
Right Runner's Lunge
Right Runner's Lunge
20 seconds
Right Triangle
Right Triangle
10 seconds
Right Split
Right Split
10 seconds
Left Split
Left Split
10 seconds
Left Runner's Lunge
Left Runner's Lunge
20 seconds
Left Triangle
10 seconds
Left High Lunge
Left High Lunge
20 seconds
Left Hamstring Stretch
Left Hamstring Stretch
20 seconds
Standing Leg Stretches
Standing Leg Stretches
31 seconds
Garland Pose
Garland Pose
20 seconds
IT Band Stretch
IT Band Stretch
41 seconds
Seated Leg Stretch
Seated Leg Stretch
20 seconds
Foot Rotations
10 seconds
Center Leg Stretch
Center Leg Stretch
10 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
10 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
10 seconds
Pretzel
Pretzel
21 seconds
Butterfly
Butterfly
10 seconds
Butterfly with Heel Tap
Butterfly with Heel Tap
10 seconds
Butterfly with Leg Extension
Butterfly with Leg Extension
10 seconds
Double Pigeon
Double Pigeon
21 seconds
Roll Downs
Roll Downs
10 seconds
Pretzel Stretches
Pretzel Stretches
41 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
21 seconds
Double Leg Stretch
Double Leg Stretch
10 seconds
Hollow Body Holds
Hollow Body Holds
15 seconds
Fish Pose
Fish Pose
15 seconds
Flying Supermans
Flying Supermans
10 seconds
Bow Pose
Bow Pose
15 seconds
Lying Supermans
Lying Supermans
10 seconds
Sphinx Pose
Sphinx Pose
15 seconds


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