Cardio Dance

Rachel Speckman Author

04/01/2020 Added

215 Plays

Description

If you like Zumba® & Hip Hop, you’ll love Cardio Dance! This class provides continuous cardio using a combination of current music & high energy dance moves. About a 30 minute cardio dance!

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[00:00:01.050](upbeat music)
[00:00:08.844]Hi everyone, my name is Rachel Speckman
[00:00:12.452]and this is going to be about,
[00:00:14.030]a 30 minute cardio dance class.
[00:00:16.710]I have my little sister, Lauren here,
[00:00:18.720]who is going to be my little back up dancer.
[00:00:21.950]So, thank you guys for watching.
[00:00:23.270]I'm sorry, this is gonna be kinda weird.
[00:00:25.460]This is a new atmosphere for everyone,
[00:00:27.690]so bear with us and yeah,
[00:00:30.120]we will go ahead and get started.
[00:00:33.312]So, if you've been to my classes before,
[00:00:34.370]usually my classes are about an hour long.
[00:00:36.150]We usually do like nine songs.
[00:00:38.360]This ones gonna be a warm up and about five,
[00:00:40.400]so it's a little shorter,
[00:00:41.550]but that's okay.
[00:00:43.861]We'll just get used to it.
[00:00:44.960]Okay.
[00:00:46.140]All right, let's warm it up, here we go.
[00:00:49.801](pop music)
[00:00:51.830]Hopefully you guys can hear that okay.
[00:00:55.050]Okay, we're gonna start reaching that left arm across.
[00:01:00.294]Go ahead and reach it up.
[00:01:03.820]Good, and across.
[00:01:08.228]Good, and up.
[00:01:12.586]Get your hands across
[00:01:16.805]And up.
[00:01:19.878]And one more time.
[00:01:23.337]Good, and up.
[00:01:26.283]Four, three, two, good.
[00:01:28.281]We're stretching those arms back.
[00:01:29.114]Right arm, left arm.
[00:01:32.532]We're really stretching out here.
[00:01:35.011]Good, and to the front.
[00:01:40.598]Four, three, two,
[00:01:43.031]grapevine, to the right.
[00:01:46.800]Good, turning all the way round.
[00:01:51.092]Okay you guys, again.
[00:01:55.541]And turn.
[00:01:58.431]And reaching up
[00:02:01.549]then let it go.
[00:02:02.415]Good we're doing some hamstring curls
[00:02:11.672]Knees up.
[00:02:15.546]Good and four, three.
[00:02:18.210]Okay back to hamstring curls.
[00:02:25.981]Okay, knees up.
[00:02:31.083]Last four, three.
[00:02:32.813]Good, back to those reaches, right on.
[00:02:35.027]Back and back.
[00:02:40.010]Three, two and front.
[00:02:46.442]Good.
[00:02:48.378]Okay guys.
[00:02:49.239]Grapevine.
[00:02:53.850]Turning.
[00:02:57.905]And again.
[00:03:04.799]All right, reach it up, all the way.
[00:03:08.045]Good, now you'll do some squats.
[00:03:09.256]Here we go, take it down
[00:03:11.012]and up.
[00:03:13.320]Good, really squeezing on the way up.
[00:03:15.620]Take it down and squeeze.
[00:03:22.962]Okay you guys, we're gonna hold this one down.
[00:03:25.754]Three, two, one and squeeze.
[00:03:29.631]Good, three, two and squeeze.
[00:03:37.168]Yeah one more, two.
[00:03:39.849]All right, grapevine.
[00:03:48.325]Good, and again.
[00:03:55.627]Okay you guys, one more time.
[00:04:04.315]Guys, last one.
[00:04:11.477]And reach up.
[00:04:14.665]Good job, nice warm up.
[00:04:16.300]Good job.
[00:04:18.425]All right, guys.
[00:04:20.173]This is really weird not having anyone to actually talk to.
[00:04:24.210]Okay, so, I'll go over each song just a little bit,
[00:04:26.950]before we do it.
[00:04:29.430]So this first song, we're gonna do a whole bunch of lunges.
[00:04:31.150]So, we're gonna start to the right.
[00:04:32.550]Take it down and up.
[00:04:34.430]All right?
[00:04:35.290]Then do some to the front,
[00:04:36.714]some to the other side.
[00:04:37.923]Then the chorus, you take the front.
[00:04:40.039]Curl walk front,
[00:04:41.419]then you bounce it back four times.
[00:04:42.450]Back, back, back, back.
[00:04:44.670]Okay?
[00:04:45.780]Last thing,
[00:04:47.137]gimme some hips, up and around.
[00:04:49.523]Up and around.
[00:04:51.641]Up and around.
[00:04:54.330]All right, let's try it.
[00:04:55.559]Here we go.
[00:04:59.998](mumbles)
[00:05:03.713]Okay, lunging to the right.
[00:05:05.523]Take it down.
[00:05:07.833]Good, to the front.
[00:05:09.271]Down.
[00:05:11.526]And side, making sure that front knee
[00:05:13.050]goes right over that front ankle.
[00:05:15.739]And front.
[00:05:17.370]Guys, we're pulsing it out, to the right.
[00:05:19.085]Take it down, three, hold, two.
[00:05:21.680]Front, four, three.
[00:05:24.507]Okay you guys, to the left.
[00:05:31.840]Guys, up and around clapping.
[00:05:35.262]Good, take it around.
[00:05:36.162]Four, three, two.
[00:05:38.450]Other way.
[00:05:41.810]Okay guys and around.
[00:05:44.845]Good, take it front.
[00:05:46.988]Back it up, four, three, two
[00:05:51.071]and back.
[00:05:52.056]Hips, up and around.
[00:05:54.854]And around.
[00:05:58.590]Good, and front.
[00:06:05.070]Good, hips.
[00:06:11.748]Good, lunging begin with the left
[00:06:15.425]Front,
[00:06:18.335]Good and right
[00:06:24.904]Pulse it put, get to the core
[00:06:27.065]Four, three, two
[00:06:29.738]Guys we're really working those legs,
[00:06:31.316]feel the burn.
[00:06:33.328](mumbles)
[00:06:38.227]Guys, clapping up and around.
[00:06:42.006]Hips,
[00:06:45.378]Clap around
[00:06:51.972]Good, take to the front.
[00:06:54.427]Four, three, two.
[00:06:59.233]Hips up, and down.
[00:07:05.032]And again to the front.
[00:07:08.254]Three, two.
[00:07:11.755]Hey guys turn right.
[00:07:13.313]Ooh
[00:07:14.146]Hips up, and down.
[00:07:18.068]All right some lunges to the left,
[00:07:20.235]down, down, and front.
[00:07:22.767]Slow, slow, to the right.
[00:07:29.046]To the front, good.
[00:07:31.922]Clapping it up.
[00:07:32.755]Eight, seven, six, five.
[00:07:38.520]Nice.
[00:07:40.718]Clap it up.
[00:07:45.518]Okay guys last time to the front.
[00:07:52.108]Hips, and down.
[00:07:59.110](laughs)
[00:08:05.723]Then hips up, and down.
[00:08:11.382]Again good.
[00:08:12.620]Go ahead and grab a quick drink if you want to,
[00:08:16.057]try to keep those feet moving at home.
[00:08:19.710]But you guys don't see what we are laughing at.
[00:08:22.610]There's one, this light that we keep almost hitting,
[00:08:26.890]and two Mama specks over here,
[00:08:30.480]joining in the fun.
[00:08:36.190]All right, this is a lot of people's favorite.
[00:08:40.611]So, your back is arching.
[00:08:42.220]And you do pops.
[00:08:43.238]Pop , Pop.
[00:08:44.270]And you do hips.
[00:08:46.117]You take all the hip.
[00:08:47.640]And you clap.
[00:08:49.090]Alright.
[00:08:50.788]Just follow the music, it's the funky macarena.
[00:08:53.860]So you reach arms out,
[00:08:55.647]then to the head,
[00:08:56.922]and you do four hips.
[00:08:58.721]Three, two, one, then you go to the side.
[00:09:01.774]To the front.
[00:09:02.887]To your head.
[00:09:03.720]Shake it, shake it.
[00:09:06.423]To the back.
[00:09:07.256](mumbles)
[00:09:09.740]Okay.
[00:09:11.249](mumbles)
[00:09:12.840]Here we go, lets try it.
[00:09:21.135]Alright here we go.
[00:09:22.133]Arms out.
[00:09:22.966]Pop, pop.
[00:09:24.340]All right now.
[00:09:25.973]Pop, shake hip.
[00:09:29.498]Okay, elbows.
[00:09:32.706]Elbow, and elbow.
[00:09:43.189]And funky macarena.
[00:09:47.186]This side.
[00:09:54.506]Left side.
[00:09:58.202]Yeah snap the fingers up and take it.
[00:10:00.349]Up and take it.
[00:10:01.774]Take it up four
[00:10:03.334]Three, two, okay.
[00:10:05.562]Take it up.
[00:10:09.616]Four, three,
[00:10:10.970]Guys take this up.
[00:10:12.674]You go, up! Up!
[00:10:15.024]One, two, three and go.
[00:10:26.523]Great hop it up.
[00:10:34.195]Now do this elbow.
[00:10:35.028]Right one, and left one.
[00:10:48.081]Macarena.
[00:10:51.544]Three, three.
[00:11:03.261]Hey, hit it up.
[00:11:07.164]Hands up, four, three, two.
[00:11:10.417]Again.
[00:11:16.537]Four, three, two, hit it up.
[00:11:18.391]Up! Up!
[00:11:25.489](mumbles)
[00:11:31.988]Here, pop it up.
[00:11:32.821]Pop.
[00:11:33.654]Hip, hip.
[00:11:38.597]Here outwards, one arm.
[00:11:40.882]One arm.
[00:11:41.715]oh
[00:11:50.644]That's good.
[00:11:53.003]Here we go, hit this up, right arm.
[00:11:55.397]Head, hip, hip.
[00:12:04.905]Last one, head.
[00:12:08.437]Okay, hit it up.
[00:12:11.655]Last time so you guys.
[00:12:13.393]Hip.
[00:12:18.218](mumbles) Four, three.
[00:12:21.483]Nice, hit it up.
[00:12:25.263]Up, hip, hip.
[00:12:33.354]Here you go, last one,
[00:12:36.686]pop it up.
[00:12:44.216]Elbows out.
[00:12:46.285](mumbles)
[00:12:48.272]There you go.
[00:12:50.285]Almost there you guys.
[00:12:55.845]Four, three, two, and one.
[00:13:00.570]12 year old sister can do better than you.
[00:13:04.130]All right guys, grab a quick drink.
[00:13:06.950]We're gonna grab a quick drink to go.
[00:13:09.360]You feel good?
[00:13:10.420]Yes.
[00:13:14.131]All right.
[00:13:15.820]I don't know if you guys can hear me breathing on
[00:13:17.030]that thing, but, I am breathing hard.
[00:13:23.589]In fact, this is my first cardio dance class,
[00:13:25.280]since my surgery that I had so,
[00:13:27.890]you guys are, seeing it raw and real.
[00:13:32.350]This is my first time taking one.
[00:13:34.450]This is Lauren's first time.
[00:13:37.050]And fun fact for that,
[00:13:39.215]we did not practice any of these for her,
[00:13:40.630]so, nice job Lauren.
[00:13:44.000]Okay, lets go over this one.
[00:13:45.700]So, everything is super easy,
[00:13:47.860]back it up two times,
[00:13:49.657]then go the other way.
[00:13:51.301]Then you lower your arms.
[00:13:52.170]Roll it, roll it, roll it, and roll it.
[00:13:56.210]Okay, uh what was I gonna show ya?
[00:13:59.180]I feel the core,
[00:14:00.819]so you gotta take two steps,
[00:14:01.969]then you jump it out,
[00:14:02.802]you take it down,
[00:14:04.372]and you rub your hands over your legs.
[00:14:06.829]And you repeat the same thing to the back.
[00:14:07.662]Okay?
[00:14:10.326]Okay, here we go guys.
[00:14:12.080]Let's do it, let's do it.
[00:14:20.470]Okay, here we go, back it up.
[00:14:23.317]Two, and one.
[00:14:24.535]Two.
[00:14:25.862]Roll it, back and back.
[00:14:29.854]And again.
[00:14:31.962]I want you guys to keep those arms
[00:14:33.180]stupid calm through the end of this song,
[00:14:35.786]you should feel it by the end of it.
[00:14:38.030]Get you strong arms.
[00:14:47.096]All right guys,
[00:14:48.456](mumbles) and round, nice.
[00:14:53.605]Three , two, go.
[00:14:56.144]Up, and down.
[00:15:00.215]Up, up, hands down.
[00:15:03.920]Alright you come to the front.
[00:15:07.277]Take right, up and down.
[00:15:08.110]Up, three, two and again.
[00:15:11.400]Up, up, and down.
[00:15:13.560](mumbles)
[00:15:17.075]One more.
[00:15:20.105]All right, back it up.
[00:15:21.393]Back, out, and down.
[00:15:24.429]Good, back it up.
[00:15:28.265]Rolling.
[00:15:31.793]Okay guys, again.
[00:15:33.132]Back.
[00:15:39.835]Nice.
[00:15:41.457]This is good.
[00:15:47.480]Its okay to sing the song if you decide to.
[00:15:50.808]All right.
[00:15:51.641]Up arms and swing
[00:15:55.242]That's it guys.
[00:15:56.373]Back it up.
[00:15:58.412]Up, and down.
[00:16:05.570]Last one.
[00:16:07.473]To the front.
[00:16:10.302]Up, three, two and again.
[00:16:19.637]One more.
[00:16:22.974]Back it up.
[00:16:24.899]Up and down.
[00:16:26.280]All right, we are doing two kicks,
[00:16:28.594]one, two, three.
[00:16:29.777]Kick, kick.
[00:16:30.757]One, two, three.
[00:16:34.660]One, two, three.
[00:16:42.246]Down low squat,
[00:16:43.535]work those legs.
[00:16:45.180]How low can you get?
[00:16:47.390]You can go lower?
[00:16:48.270]Oh yeah all right.
[00:16:54.059]Making sure those hips are pushing back.
[00:16:57.018]Pushing back.
[00:16:58.808]One more.
[00:17:00.030]Alright hit it up.
[00:17:02.637]Three up, and down.
[00:17:08.639]One more.
[00:17:11.776]Guys take the front.
[00:17:12.993]Arms, out and down.
[00:17:25.359]That's fun.
[00:17:27.388]Okay back it up.
[00:17:28.221]Back.
[00:17:31.152]One more.
[00:17:31.985]Kick and kick, kick.
[00:17:33.426]One, two, three.
[00:17:35.137]One, two, three.
[00:17:43.316]Okay guys that's good.
[00:17:46.993](mumbles)
[00:17:48.850]Good job you guys.
[00:17:53.740]Okay, you know what we got left.
[00:18:01.150]All right we got about three songs left.
[00:18:04.302]We gonna cool down.
[00:18:05.408]So take a minute to breath.
[00:18:11.689]All right lets go over this one.
[00:18:15.410]So, very first thing we do,
[00:18:18.936](mumbles)
[00:18:20.877]You take it down, and up.
[00:18:23.360]Down, and up.
[00:18:25.260]And you do this, to the left, so cool,
[00:18:31.460]then, your core is gonna reach.
[00:18:33.570]Right arm, reach it out, fold it.
[00:18:36.041]Out, fold it.
[00:18:37.014]Four times.
[00:18:38.628]And when I say do the hula hoop.
[00:18:39.998]You take it up, out, in.
[00:18:42.397]Up, out, in.
[00:18:44.795]Okay.
[00:18:45.628]I feel like I have done this one before.
[00:18:46.708]You've done this one before?
[00:18:47.798]Yeah I feel that way.
[00:18:51.650]Okay, lets try with you guys.
[00:18:55.108]Could I move like that?
[00:18:56.824]I guess you can.
[00:18:59.322]Okay, lets go down.
[00:19:03.743]Have you guys do the lunging,
[00:19:05.086]to the right,
[00:19:05.919]one, and lift it up, and the other side.
[00:19:12.056]All right take it low,
[00:19:13.395]down, up, up.
[00:19:16.671]All right to the left.
[00:19:20.404]Again, take it down.
[00:19:22.104]Up, up.
[00:19:24.247]To the right, to the right.
[00:19:27.504]And we are popping any time.
[00:19:28.842]Pop, pop, pop.
[00:19:31.975]Hips, turn it up.
[00:19:34.254]And around, two, one.
[00:19:36.103]All the way.
[00:19:37.133]Pop, pop.
[00:19:42.963]Alright, light it up.
[00:19:48.418]Hula hoop.
[00:20:07.753]One more guys.
[00:20:15.244]Alright , now lunging to the left.
[00:20:19.504]Other way.
[00:20:22.650]And take it down.
[00:20:25.063]Raise up.
[00:20:26.106]Oh.
[00:20:27.565]Okay guys to the right.
[00:20:29.632]And left.
[00:20:35.577]To the right.
[00:20:38.302]Okay pop it up.
[00:20:39.135]Pop, pop.
[00:20:43.301]Up,
[00:20:45.245]and round.
[00:20:54.449]Okay hang on, woo hoo.
[00:20:59.641]Hula hoop, and in.
[00:21:07.810]Take it out, and in.
[00:21:11.069]Again.
[00:21:18.717]Last time.
[00:21:25.990]Okay guys, lunging to the left.
[00:21:29.093]And up.
[00:21:30.728]Okay to the left.
[00:21:34.653]Yeh two more times.
[00:21:36.017]Get low on that lunge.
[00:21:38.174]Okay last time.
[00:21:41.021]Okay moving in, three, two, one, we go.
[00:21:57.397]Out, and in.
[00:21:58.937]Out.
[00:22:00.440]All right guys, couple few minutes.
[00:22:07.999]Last time.
[00:22:15.566]Okay, good job.
[00:22:18.713]All right guys, I think I am excellent in this.
[00:22:26.227]Ha ha.
[00:22:27.473]Ha ha.
[00:22:29.160]Okay lets go over this one.
[00:22:31.750](Lauren mumbles)
[00:22:38.365]Lauren are you feeling okay.
[00:22:40.000]Okay, so, the very first thing,
[00:22:43.076]is I just, i just , I just wanna.
[00:22:45.159]So your hands are up,
[00:22:46.432]you step, step, step, step.
[00:22:48.749]And you wiggle couple of steps back.
[00:22:52.894]Then, when I say go down, up.
[00:22:55.929]So you go down, up.
[00:22:58.691]Down, up.
[00:23:00.170]All right.
[00:23:01.003]This part of the music, I am dancing my knees.
[00:23:04.368]Four different times.
[00:23:05.291]Four, three, two, one you punch to that.
[00:23:07.828]Punch to that.
[00:23:08.726]Then you walk it back, two, one,
[00:23:11.076]then you drop it down.
[00:23:12.380]Drop it down.
[00:23:14.163]All right?
[00:23:16.637]Yeah, so to say.
[00:23:18.702]Lets get into this.
[00:23:20.856]Okay.
[00:23:26.869]All right guys,
[00:23:28.644]just a bit of step.
[00:23:31.594]Hands, give it up,
[00:23:32.608]here you go, four, three, two,
[00:23:33.853]wiggle it.
[00:23:34.937]You go down, up.
[00:23:37.070]Out, up.
[00:23:44.641]Okay guys,
[00:23:46.781]one more.
[00:23:47.614]Down now.
[00:23:49.302]Hold up,
[00:23:51.607]down now.
[00:23:52.627]To the back.
[00:23:59.035]All right high knees, high knees.
[00:24:00.733]Up, three, two.
[00:24:03.259]Back it up.
[00:24:04.666]We're dropping.
[00:24:06.917]Knees up,
[00:24:09.513]and tap it up.
[00:24:10.520]Four, three , two.
[00:24:13.162]Take it up, up, up, up.
[00:24:14.887]Up, up.
[00:24:24.278]And back to the hips circle
[00:24:38.071]Down low,
[00:24:39.651]hoo it up, two, three.
[00:24:47.698]That's it guys.
[00:24:49.990]High knees, high knees.
[00:24:53.816]Back it up.
[00:24:59.605]Tap it up, four ,three.
[00:25:03.289]Take it up, up.
[00:25:06.072]Up, up.
[00:25:12.839]Two more.
[00:25:15.141]Okay squat and take it down.
[00:25:19.530]You feel those legs?
[00:25:21.073]Uh-huh.
[00:25:22.044]Hold it.
[00:25:23.274]Hold.
[00:25:24.562]Get lower, get lower.
[00:25:28.193]Circle it up, and out.
[00:25:39.660]All right you guys, down now.
[00:25:42.567]Last time, you got this.
[00:25:51.145]Alright, high knees.
[00:25:55.663]Hip, hip.
[00:25:56.723]Back it up.
[00:26:02.854]Tap it up, four, three.
[00:26:06.199]Take it up,
[00:26:07.772]up, up, up.
[00:26:15.688]I see you.
[00:26:18.546]Okay guys, whoop.
[00:26:21.239]You gotta do this guys.
[00:26:27.328]Some of my favorites now, okay.
[00:26:30.218]All right, we got one more song left.
[00:26:32.681]Imma cool you down.
[00:26:38.044]Are you okay?
[00:26:38.918]Yeah .
[00:26:39.751]Okay.
[00:26:40.584]My legs are about to give up man.
[00:26:42.820]Okay.
[00:26:44.400]This one, we are going to do some hip circles.
[00:26:47.380]Here it is, circle, circle, up.
[00:26:49.900]Circle, circle, up.
[00:26:53.360]All right,
[00:26:54.193]trying to really isolate those hips.
[00:26:55.480]Then, we're going to do,
[00:27:00.721]oh yeah, we're gonna take it down around,
[00:27:03.624]and elbow.
[00:27:04.660]Down around, elbow.
[00:27:07.224]Last thing we do,
[00:27:08.629]we do singles to the right,
[00:27:09.462]single, single, up, up.
[00:27:11.826]single, single, double.
[00:27:14.068]On the up, up, we go , whoop, whoop.
[00:27:17.850]So I hope you're by yourself in the living room.
[00:27:20.254]Whoop, whoop.
[00:27:21.087]We go whoop, whoop.
[00:27:22.692]And that went well, whoop, whoop.
[00:27:24.233]Whoop.
[00:27:25.066]Whoop , whoop.
[00:27:25.899]Whoop.
[00:27:26.732]All right guys, last song, lets do it.
[00:27:30.432]All right,
[00:27:32.562]check it out.
[00:27:37.863]Okay, two, three.
[00:27:41.572]These are a couple of hip, hip, hip.
[00:27:51.987]Four, three, circles.
[00:27:54.374]take a circle, circle , circle , up.
[00:27:56.177]Circle, circle , circle , up.
[00:28:05.031]Two more.
[00:28:07.627](mumbles)
[00:28:11.610]Four, and three, two,
[00:28:13.421]dance with hands, dance it up, up.
[00:28:16.520](mumbles)
[00:28:20.110]Hands again, there we go.
[00:28:27.520]And breaking,
[00:28:31.066]and up, hit, hit.
[00:28:33.949]Then right arm down.
[00:28:35.598]Hit, hit.
[00:28:42.726]Four, three, two ,
[00:28:46.284]single, single, up.
[00:28:47.499]Single, single.
[00:28:48.816]Whoop, whoop!
[00:28:50.041]Whoop, whoop!
[00:28:51.664]Whoop, whoop!
[00:28:53.362]Whoop, whoop!
[00:28:54.959]Whoop, whoop!
[00:28:56.665]Whoop, whoop!
[00:28:58.277]Whoop, whoop!
[00:28:59.239]All right look it out, right arm.
[00:29:03.310]Pop it out.
[00:29:04.482]Four, three, two and again.
[00:29:10.204]Pop it, four, three.
[00:29:13.705]Here guys, hold here.
[00:29:25.530]Last thing is circles.
[00:29:26.716]Circles, up.
[00:29:30.765]Isolate those hips.
[00:29:35.120]Three, contract your abs.
[00:29:40.449]Hands here we go.
[00:29:45.145]Three, two, take it down.
[00:29:50.806]And up.
[00:29:53.475]Again, take it out.
[00:30:00.049]Take it down.
[00:30:04.059]Up.
[00:30:06.359]Left arm, hit them.
[00:30:08.444]Hit, hit.
[00:30:14.137]Four, three, two,
[00:30:18.738]single, single, up.
[00:30:20.234]Take it right, up, up.
[00:30:22.769]Whoop, whoop.
[00:30:24.451]Whoop, whoop.
[00:30:26.122]Whoop, whoop.
[00:30:27.737]Whoop, whoop.
[00:30:29.452]Whoop, whoop.
[00:30:30.314]That's fun.
[00:30:31.251]Whoop, whoop.
[00:30:32.703]Whoop.
[00:30:34.833]Great job you guys, all right we're gonna cool down.
[00:30:41.010]All right,
[00:30:43.820]here we go.
[00:30:46.058]Mom.
[00:30:47.174]We will set it up, set it aside.
[00:30:52.123]Okay guys we are slowing the heartbeat, calming down,
[00:30:54.400]till we're breathing slow,
[00:30:57.214]I'm sweating.
[00:30:59.590]This is my physical basics so.
[00:31:02.606]All right, take one arm across.
[00:31:12.675]Okay you're gonna switch it up with the other arm.
[00:31:20.368]Take both arms over your head,
[00:31:23.098]let them sit there for five secs.
[00:31:26.863](mumbles)
[00:31:32.978]And you switch arms.
[00:31:36.279]Try and keep those arms on top of each other.
[00:31:45.127]Yes lets swing those arms out.
[00:31:51.734]Okay lets stretch it out,
[00:31:53.955]to the right, to the left and over.
[00:31:59.134](mumbles)
[00:32:09.495]okay, we're gonna get deep breaths up,
[00:32:12.013]and let it all down,
[00:32:13.417]grab at both arms,
[00:32:14.360]swing your head side to side.
[00:32:22.323]Okay hands on the floor,
[00:32:23.998]bend your knees and we all lift it up.
[00:32:28.640]Okay lets do it again.
[00:32:31.423](mumbles)
[00:32:35.614]get down in lunge.
[00:32:44.295]So try and keep that knee right above your left ankle,
[00:32:49.667]and move to the back and inside.
[00:32:55.575]So you put your other foot down,
[00:32:58.325]you put your arms up,
[00:33:00.608](mumbles)
[00:33:14.268]This is the perfect song for this time in the world.
[00:33:18.223]All right, ready, we're doing that.
[00:33:25.392]Then lock your arm and toes.
[00:33:33.033]Then I am kneeling down.
[00:33:43.477]Okay we get our leg down,
[00:33:46.854]then arms go up (mumbles)
[00:33:55.527]hop your knees up,
[00:34:00.074]then to the center,
[00:34:03.296]and now you relax your elbows on your knees,
[00:34:06.309]to straighten out your inner thighs here.
[00:34:12.493]Good, and roll up.
[00:34:16.262]Good you guys, all right I am trying to find a quad stretch,
[00:34:18.310]so, if you would like to grab a friend,
[00:34:22.970]or grab a wall, to help you balance
[00:34:29.220]good, swing your knee up, circling your ankles,
[00:34:36.673]good and cross that leg over,
[00:34:39.290]fit in to your hip,
[00:34:40.123]this is stretching out your glute muscles back here.
[00:34:46.040]Good.
[00:34:46.873]All right, switch it up.
[00:34:54.650]All right swing it up,
[00:34:56.867]circle your ankle,
[00:35:01.171]and cross it over.
[00:35:10.194]Okay guys we're ready to end the class,
[00:35:11.790]with two deep breaths.
[00:35:14.610]Here we go, deep breath in,
[00:35:18.203]and let it all go.
[00:35:20.030]Okay one more,
[00:35:20.863]we go a bit deep again,
[00:35:23.374]and let it all go.
[00:35:24.880]Nice job guys, air High Five.
[00:35:28.770]Real high five.
[00:35:30.380]All right, thank you guys so, so much
[00:35:31.540]for watching this class today.
[00:35:32.710]If you have any suggestions, please let me know.
[00:35:35.920]Thanks to Lauren
[00:35:37.770]for being my little backup cardio dancer today.
[00:35:42.180]You're welcome.
[00:35:43.453]I mean, I hope to see you guys next time.
[00:35:45.520]I miss you all.

Cardio Dance

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Cardio Dance

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