Cardio Dance

Rachel S Author

04/09/2020 Added

333 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.

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[00:00:00.280](calm music)
[00:00:08.340]Hey guys, welcome back
[00:00:09.360]to cardio dance, we are going
[00:00:10.640]to do another 30-minute cardio dance session today.
[00:00:14.700]We're gonna do a warm-up, six songs
[00:00:16.320]and a cool down.
[00:00:17.830]I have my roommate Lauren Holm helping me today.
[00:00:20.720]Feel free to get a drink whenever you guys want to.
[00:00:22.870]I'm not even gonna know, obviously.
[00:00:26.660]Yeah, just have fun with it.
[00:00:27.874](claps) Here we go.
[00:00:29.160]Let's warm it up.
[00:00:34.170]Okay.
[00:00:37.070]All right you guys, let them across, here we go.
[00:00:39.248]♪ I've been hearing symphonies ♪
[00:00:41.980]Good, reach it up.
[00:00:43.356]♪ Before all I heard was silence ♪
[00:00:46.249]And the other cross.
[00:00:47.324]♪ A rhapsody for you and me ♪
[00:00:50.470]And up.
[00:00:51.303]♪ Every melody is timeless ♪
[00:00:53.760]Good, and across.
[00:00:54.921]♪ Life was stringing me along ♪
[00:00:56.877]Just getting that body moving right now.
[00:00:58.996]♪ Then you came and you cut me loose ♪
[00:01:01.742]Get it across.
[00:01:02.677]♪ Was solo singing on my own ♪
[00:01:05.994]And up,
[00:01:06.827]my four, three, two,
[00:01:08.730]we're gonna reach those arms back, reach
[00:01:10.755]and reach.
[00:01:13.489]Good, really stretching it out.
[00:01:15.195]♪ And I'm dancing on to your heartbeat ♪
[00:01:17.147]Get in front.
[00:01:18.479]♪ And when you're gone I feel incomplete ♪
[00:01:20.557]♪ So if you want the truth ♪
[00:01:22.417]Hit.
[00:01:23.780]Last two, grapevine to the right.
[00:01:25.955]♪ Your symphony ♪
[00:01:27.643](claps)
[00:01:28.608]Getting ready to turn this one.
[00:01:29.908]All the way around. (claps)
[00:01:33.168]Again. (claps)
[00:01:35.496]And turn. (claps)
[00:01:40.455]Good, reach it up.
[00:01:44.130]Nice, hamstring curls.
[00:01:47.200]Trying to get your heels
[00:01:48.033]to touch your butt.
[00:01:49.473]♪ Every day you're here, I'm healing ♪
[00:01:52.136]Good, knees up.
[00:01:53.506]♪ I was runnin' out of luck ♪
[00:01:57.793]Okay guys, last two.
[00:02:01.040]Hamstring curls.
[00:02:02.085]♪ I've been hearing symphonies ♪
[00:02:05.048]♪ Before all I heard was silence ♪
[00:02:07.707]Good, knees up.
[00:02:09.170]♪ A rhapsody for you and me ♪
[00:02:12.839]Last four, three.
[00:02:14.983]Back to the circles,
[00:02:16.160]right arm, reach, reach.
[00:02:19.393]♪ And I'm dancin' on to your heartbeat ♪
[00:02:22.915]Good, and front.
[00:02:25.988]And we're reaching all the way
[00:02:26.892]to those fingertips.
[00:02:30.667]Good, grapevine.
[00:02:33.756](claps)
[00:02:35.397]Turning. (claps)
[00:02:36.954]♪ Will you hold me tight and not let go ♪
[00:02:39.523](laughs)
[00:02:41.526](claps)
[00:02:43.227]And turn. (claps)
[00:02:45.459](claps)
[00:02:46.767]Good, reach it up. (claps)
[00:02:48.315]♪ Will you hold me tight and not let go ♪
[00:02:50.680]All right, squatting you guys.
[00:02:53.070]And up.
[00:02:54.820]Good, keeping that back nice and straight.
[00:02:59.130]Good, keep it up.
[00:03:01.778]Can you get any lower?
[00:03:03.979]Oh yeah, I just saw you all get lower.
[00:03:05.891](laughs)
[00:03:07.105]Okay guys, three, two, one,
[00:03:10.240]take it up,
[00:03:14.251]and squeeze.
[00:03:15.709]Are you hot?
[00:03:16.542]Yep.
[00:03:17.410]Hot in here. (giggles)
[00:03:20.104]Good, two.
[00:03:21.950]Good, grapevine.
[00:03:24.440](claps)
[00:03:26.212]Turning. (claps)
[00:03:28.400](claps)
[00:03:30.271](claps)
[00:03:31.995](claps)
[00:03:34.288](claps) Good, and turn.
[00:03:36.424](claps) (coughs) Excuse me. (claps)
[00:03:40.144](claps)
[00:03:41.994](claps) Almost there, you guys.
[00:03:43.975](claps)
[00:03:45.890](claps) All right, last one.
[00:03:47.888](claps)
[00:03:49.857](claps)
[00:03:51.831](claps)
[00:03:53.286]Okay, lift it up.
[00:03:56.233]And let it lower, good.
[00:03:57.720]My hands always tingle after that song,
[00:03:59.390]from clapping so much.
[00:04:00.640]All right, you guys, this one
[00:04:02.266]you're going to step it
[00:04:03.409]to the front,
[00:04:04.703]to the back,
[00:04:05.720]then you do two hips, all right?
[00:04:08.690]You're gonna both sides.
[00:04:09.523]Then we're gonna do some footwork.
[00:04:11.210]Your left foot stepped across,
[00:04:13.601]one, two, three, across,
[00:04:15.289]one, two, three.
[00:04:16.730]Then you add the arms.
[00:04:18.690]You're going like that, all right?
[00:04:21.290]Okay guys, let's do it.
[00:04:23.273]♪ Shake the room ♪
[00:04:24.186]♪ That's the lightning and the thunder ♪
[00:04:25.848]♪ You wanna meet her ♪
[00:04:27.594]♪ You wanna touch her ♪
[00:04:29.399]Maybe, eventually.
[00:04:30.725](laughs) Okay.
[00:04:33.290]Here we go, guys.
[00:04:34.411]♪ Booty, what you got a big booty ♪
[00:04:36.330]All right, get
[00:04:37.163]that foot ready, we're gonna shake it out.
[00:04:38.140]Four, three, two, here we go.
[00:04:40.497]Shake, shake.
[00:04:43.805]Good, other side.
[00:04:44.638]♪ Big, big, booty, what you ♪
[00:04:46.105]Nice, arms up, to the front.
[00:04:49.978]And dip.
[00:04:51.510]Good.
[00:04:55.441]Hip.
[00:04:57.513]Getting low on these.
[00:04:59.212]♪ Big, big, booty, what you got a big booty ♪
[00:05:02.245]All right, so get across.
[00:05:04.148]One, two, three.
[00:05:05.827]If you wanna add those arms,
[00:05:07.894]they're going across and up.
[00:05:10.017]Here you go, cross.
[00:05:11.613]One, two, three.
[00:05:13.261]One, two, three.
[00:05:16.231]Now you gotta come to front.
[00:05:18.034]Punch.
[00:05:18.994]Back, roll it up,
[00:05:19.946]three, two,
[00:05:20.779]and clap. (claps)
[00:05:23.631]Three, two. (claps)
[00:05:25.442]Good.
[00:05:26.938]♪ Let them jeans touch you while you're dancing ♪
[00:05:28.784]Last time. (claps)
[00:05:29.637]♪ It's his birthday, give him what he ask for ♪
[00:05:31.965]All right, so that's it.
[00:05:33.454]♪ Big, big, booty, what you got a big booty ♪
[00:05:35.859]Good.
[00:05:37.012]♪ Big, big, booty, what you got a big booty ♪
[00:05:40.060]♪ Big, big, booty, what you got a big booty ♪
[00:05:43.373]All right, you guys, last time.
[00:05:44.391]♪ Big, big, booty, what you ♪
[00:05:47.010]All right, step it across.
[00:05:48.799]One, two, three.
[00:05:50.369]One, two, three.
[00:05:51.870]♪ She light the fire, get you right ♪
[00:05:54.751]And again.
[00:05:55.809]♪ You wanna meet her ♪
[00:05:57.450]♪ You gotta touch her ♪
[00:05:59.449]♪ Hold on tight for the ride ♪
[00:06:01.340]Punch it, front, here we go.
[00:06:02.510]Front, back, three, two.
[00:06:06.170]Really crunching your abs,
[00:06:07.710]every time you punch it down.
[00:06:09.677](claps) Crunch, crunch.
[00:06:13.382](claps)
[00:06:14.215]♪ Its his birthday, give him what he ask for ♪
[00:06:16.770]Good. (claps)
[00:06:17.844]Front.
[00:06:19.145]♪ Big, big, booty, what you got a big booty ♪
[00:06:21.042]♪ Big, big, booty, what you got a big booty ♪
[00:06:24.697]Good, four more times.
[00:06:25.800]♪ Big, big, booty, what you got a big booty. ♪
[00:06:28.590]Last time.
[00:06:30.260]We're taking it front, shimmy,
[00:06:31.850]here we go, front
[00:06:33.662]and clap. (claps)
[00:06:35.445](claps)
[00:06:37.346](claps)
[00:06:38.725]Nice, (claps) hips.
[00:06:40.314]Take it around, hit, hit.
[00:06:43.863]Four, three, two.
[00:06:46.609]Good, back to the front.
[00:06:48.475](claps)
[00:06:50.379](claps)
[00:06:52.199](claps)
[00:06:54.090]And hips.
[00:06:55.604]♪ See, everybody wanna get a taste ♪
[00:06:57.035]♪ You know that we've got enough to share ♪
[00:06:58.635]Last four,
[00:06:59.643]three, two, take it around
[00:07:01.576]to the back.
[00:07:04.668]Good, hips.
[00:07:06.080]To the back.
[00:07:07.603]♪ You can fight it if you like ♪
[00:07:08.484]Switch sides.
[00:07:10.289]♪ I can guarantee you'll have ♪
[00:07:11.770]Good, all the way around.
[00:07:12.880]Four, three, two, arms up.
[00:07:17.089]♪ Big, big, big, big, big, big, big, big, booty, what you ♪
[00:07:20.714]♪ Big, big, big, big ,big, big, big, big, booty, what you ♪
[00:07:24.385]♪ Big, big, big, big, big, big, big, big, big, big, big ♪
[00:07:28.570]Last time, we're punching it down.
[00:07:31.380]Here we go, front.
[00:07:33.759]Three, two. (claps)
[00:07:39.196]Good. (claps)
[00:07:42.743](claps) Last time.
[00:07:46.478](claps) Step in front.
[00:07:48.227]♪ Big, big, booty, what you got a big booty ♪
[00:07:50.499]♪ Big, big, booty, what you got a big booty ♪
[00:07:53.742]Good, last two.
[00:07:55.383]Get low, you guys.
[00:07:57.946]♪ Big, big, booty, what you got a big booty ♪
[00:08:01.234](claps) Nice, good job.
[00:08:03.207]So.
[00:08:05.359]♪ International ♪
[00:08:07.050]It'll be a little bit mixed up.
[00:08:08.995]So, first thing you're going
[00:08:11.580]to do, two steps, you punch it,
[00:08:14.210]down, down, up.
[00:08:15.403]Then you do two hips.
[00:08:17.500]Okay, and then you back up, same thing.
[00:08:18.700]Back, down, down, up.
[00:08:21.080]Okay?
[00:08:22.688]This part of the music, you take it around
[00:08:24.479]to the back, you shake your booty, okay?
[00:08:28.006]Coming around to the front,
[00:08:29.983]and it says, when you,
[00:08:31.811]you do a little, come on, okay?
[00:08:34.453]Yeah, (claps) you guys can get it.
[00:08:36.300]Let's do it.
[00:08:40.147]Here we go.
[00:08:43.028]Or I'll mute it. (laughs)
[00:08:45.461]Okay.
[00:08:47.406]All right, step it out, you guys.
[00:08:50.210]First thing we're doing is stepping in front.
[00:08:52.430]Four, three, two, here we go.
[00:08:54.768]Front, punch down, down, hit.
[00:08:58.412]Good, back it up.
[00:09:00.999]Down, down, hit.
[00:09:04.045]Good.
[00:09:05.460]♪ 'Cause I know what the girl them need ♪
[00:09:07.118]♪ New York to Haiti ♪
[00:09:09.410]Back.
[00:09:12.539]All right, take it around,
[00:09:14.029]here we go.
[00:09:15.942]Booty.
[00:09:16.893]♪ But your booty don't need explaining ♪
[00:09:18.807]Good, and around.
[00:09:21.832]When you, dow, dow, dow,
[00:09:24.236](claps) elbow, over,
[00:09:26.065]clap. (claps)
[00:09:27.808]♪ Talk dirty to me ♪
[00:09:31.006]Good.
[00:09:32.205]♪ Talk dirty to me ♪
[00:09:33.740](claps)
[00:09:36.266]Nice, you guys.
[00:09:37.937](claps)
[00:09:40.727](claps)
[00:09:41.790]All right, take it front, back
[00:09:42.682]to the beginning.
[00:09:44.203]Down, down, hit.
[00:09:45.559]♪ No habla ingles ♪
[00:09:47.662]Good.
[00:09:48.873]Do whatever you want
[00:09:49.860]with your arms here.
[00:09:51.613]♪ But you know what is ♪
[00:09:52.688]♪ I know what the girl them want ♪
[00:09:54.853]♪ London to Taiwan ♪
[00:09:56.183]Ew. (laughs)
[00:09:57.710]♪ I got lipstick stamps on my passport ♪
[00:10:00.605]All right, you guys, take it around.
[00:10:02.064]♪ Been around the world, don't speak the language ♪
[00:10:04.372]Booty, booty.
[00:10:07.042]♪ All I really need to understand is ♪
[00:10:10.739]Come on, step, clap (claps), hit. (claps)
[00:10:16.655](claps)
[00:10:18.304]Nice. (claps)
[00:10:21.475](claps)
[00:10:23.859](claps)
[00:10:25.657]Two more.
[00:10:28.447]Take it around (claps),
[00:10:29.280]here we go.
[00:10:30.446]♪ Met your friend in Rio ♪
[00:10:32.132]Three, three.
[00:10:33.075]♪ She was all on me-o ♪
[00:10:34.660]♪ Tres, we can menage a three though ♪
[00:10:36.565]All right, you guys, we're lunging it.
[00:10:38.563]To the left, take it down.
[00:10:40.286]Down.
[00:10:42.805]Nice, to the front.
[00:10:45.446]Work those legs.
[00:10:47.917]To the right.
[00:10:50.517]Good.
[00:10:52.624]And front.
[00:10:54.932]Three, two,
[00:10:56.951]hold it, hold it.
[00:10:58.780]♪ Every day I'm tryin' to get to it ♪
[00:11:01.635]Good, get it low, get it low.
[00:11:04.036]You've got it.
[00:11:05.490]Four, three, take it around.
[00:11:07.682]♪ Been around the world, don't speak the language ♪
[00:11:10.350]♪ But your booty don't need explaining ♪
[00:11:12.690]♪ All I really need to understand is ♪
[00:11:15.936]Last time, you guys.
[00:11:16.961]Here we go. (claps)
[00:11:20.074](claps)
[00:11:22.543](claps)
[00:11:24.172]Good. (claps)
[00:11:25.841]♪ Talk dirty to me ♪
[00:11:27.297](claps)
[00:11:30.572]♪ Talk dirty to me ♪
[00:11:32.121](claps)
[00:11:33.870]Last one.
[00:11:36.030]Nice, you guys, grab a drink if you want one.
[00:11:39.470]Try and keep those feet moving at home,
[00:11:43.360]or wherever you may be doing this right now.
[00:11:46.110]In your living room,
[00:11:47.230]in your garage, (laughs)
[00:11:49.320]in your basement,
[00:11:50.153]in your tiny bedroom.
[00:11:52.690]Thanks for joining in, wherever you're at.
[00:11:55.540]Okay.
[00:11:57.330]Here we go, you guys, we got a cardio one.
[00:12:00.340]So, I'll show you the cardio part.
[00:12:03.827]We're gonna do two jumping jacks,
[00:12:05.450]jack it up
[00:12:06.490]and deck, then you run it front, four times.
[00:12:09.940]Four, three, two, one,
[00:12:11.930]then you do two elbow
[00:12:12.763]to knees, elbow to knee.
[00:12:14.840]Then you high knee it back.
[00:12:16.150]Four, three, two, one.
[00:12:19.080]You ready for this?
[00:12:20.434](sighs loudly)
[00:12:21.425]All right, you guys.
[00:12:22.790]Lauren and I are matching today.
[00:12:25.010]It was not really planned
[00:12:25.843]but kinda planned.
[00:12:27.850]So, (laughs) some may say cringey,
[00:12:30.540]we say, cute. (laughs)
[00:12:34.160]Okay, (laughs) here we go.
[00:12:38.623]And you roll it back, here we go.
[00:12:40.130]Three, two,
[00:12:41.261]and clap. (claps)
[00:12:42.241]Three, two, one. (claps)
[00:12:44.965](claps)
[00:12:46.226]Nice, take it down. (claps)
[00:12:47.618]♪ Ooh, baby, baby, ooh, baby, baby ♪
[00:12:49.997]Get hips.
[00:12:51.173]Shake it up, shake shake, other way.
[00:12:54.188]And rolling, three, two. (claps)
[00:12:57.075]♪ But I'm wasted ♪
[00:12:58.214](claps)
[00:12:59.344]♪ Getting drunk on the thought of you naked ♪
[00:13:01.712]All right, take it down.
[00:13:02.741]♪ Ooh, baby, baby, ooh, baby, baby ♪
[00:13:05.568]And dance.
[00:13:06.612]♪ Ooh, baby, baby, ooh, baby, baby ♪
[00:13:08.998]Good, crunching it down.
[00:13:10.317]Pull, pull, crunch it in,
[00:13:11.677]four, three, two,
[00:13:13.370]crunching those abs,
[00:13:15.142]crunch, crunch.
[00:13:18.576]Good.
[00:13:20.758]Last time.
[00:13:23.292]All right, jumping jacks, here we go.
[00:13:25.134]Up, take it front, four three.
[00:13:28.289]Elbows, back again, four, three, two, good.
[00:13:34.126]Nice you guys, keep it up.
[00:13:36.612]Push through.
[00:13:39.430]Again, up.
[00:13:42.173]♪ Hope you're ready to go all night ♪
[00:13:44.140]Now you see why this is our cardio one. (chuckles)
[00:13:49.049]♪ Ooh, baby, baby, ooh, baby, baby ♪
[00:13:49.882]They're all cardio,
[00:13:51.389]but this is a cardio, cardio.
[00:13:54.160]Double cardio, step it up.
[00:13:56.783]All right, roll it out.
[00:13:58.793]♪ Kill the lights, shut them off, you're electric ♪
[00:14:01.755]Good. (claps)
[00:14:03.695](claps)
[00:14:05.325]Bring it down.
[00:14:06.399]♪ Ooh, baby, baby, ooh, baby, baby ♪
[00:14:09.169]Hips.
[00:14:10.168]♪ Ooh, baby, baby, ooh, baby, baby ♪
[00:14:12.958]Nice, rolling.
[00:14:14.977](claps)
[00:14:16.836](claps)
[00:14:18.777](claps)
[00:14:20.332]Dropping it down. (claps)
[00:14:21.738]Go, go.
[00:14:24.212]Hips.
[00:14:25.173]♪ Take off all your clothes and put something on ya ♪
[00:14:28.400]Punch it out, four, three,
[00:14:30.488]four, three, two, one.
[00:14:32.686]♪ You're so magnetic, magnetic ♪
[00:14:35.683]Good.
[00:14:37.106]Are you crunching those abs?
[00:14:40.184]Yeah! (laughs)
[00:14:42.716]Okay, you guys, jumping jacks.
[00:14:45.890]Three, two, elbows,
[00:14:49.220]high knees, high knees.
[00:14:51.162]♪ Ooh, baby, baby, ooh ♪
[00:14:53.030]I'm gonna whack my ceiling fan.
[00:14:57.680]Good, get them up there.
[00:14:58.919]Up.
[00:14:59.752]♪ Right ♪
[00:15:01.370]♪ Hope you're ready to go all night ♪
[00:15:04.426]Back it up, back it up.
[00:15:05.753]♪ Get you going like ♪
[00:15:06.630]♪ Ooh, baby, baby, ooh, baby, baby ♪
[00:15:09.171]Last time, you guys.
[00:15:10.675]Up.
[00:15:12.690]Good, elbows, you pull
[00:15:14.760]and over.
[00:15:16.940]Good, breathe.
[00:15:20.950]My hair's falling out. (giggles)
[00:15:26.681]All right you guys, we're running it out.
[00:15:28.455]Slow runs.
[00:15:32.617]Good, good.
[00:15:35.851]Speed it up,
[00:15:39.816]even faster.
[00:15:43.478]Jumping up, four, three.
[00:15:45.230]Jumping jacks.
[00:15:49.425]High knees.
[00:15:51.293]Back it up, back it up.
[00:15:53.081]All the way
[00:15:53.914]to the end, you guys, you got this.
[00:15:56.176]Push through, you're getting stronger.
[00:15:58.851]Hit, hit.
[00:16:00.058]♪ If you wanna turn right ♪
[00:16:02.907]♪ Hope you're ready to go all night ♪
[00:16:05.987]Last time!
[00:16:08.540]Up.
[00:16:09.825]♪ Ooh, baby, baby, ooh, baby, baby ♪
[00:16:11.825]♪ Ooh, baby, baby, ooh, baby, baby ♪
[00:16:14.252]Four, three, (claps) nice.
[00:16:15.697]No one can see you,
[00:16:17.727]so this is your time
[00:16:19.166]to really experiment.
[00:16:23.028]All right guys, gotta get those arms up.
[00:16:26.893]Good, and we're taking this around,
[00:16:28.201]four, three, two, here we go.
[00:16:30.011]♪ I'm tellin' you loosen up my buttons ♪
[00:16:31.820]Yeah. (laughs)
[00:16:34.093]Back it up, four, three, two.
[00:16:37.427]♪ But I ain't seen nothin' ♪
[00:16:38.719]All right, again.
[00:16:39.823]♪ I'm tellin' you loosen up my buttons, baby ♪
[00:16:41.846]♪ But you keep fronting ♪
[00:16:43.668]Step, three, two.
[00:16:47.499]Good, take it down.
[00:16:48.728]Down, hit, hit, sorry.
[00:16:53.103]Four,
[00:16:53.992]three,
[00:16:55.101]two.
[00:16:56.543]Good, roll it out.
[00:16:58.181]And turn.
[00:16:59.016]♪ Who knows just how to get what I want and ♪
[00:17:00.926]♪ What I want to do is spring this on you ♪
[00:17:03.334]Lots of crunches today.
[00:17:05.945]Good, take it down.
[00:17:07.473]Hit, hit.
[00:17:10.389]♪ But I can't seem to get you over here ♪
[00:17:12.698]Last three.
[00:17:14.667]Rolling it out.
[00:17:18.347]Good, you guys.
[00:17:20.461]Four, three,
[00:17:22.387]four, three, two, (claps) again.
[00:17:25.395]♪ I'm tellin' you loosen up my buttons baby ♪
[00:17:28.876]Back it up, four, three, two.
[00:17:33.087]Good, again.
[00:17:34.354]♪ I'm tellin' you loosen up my buttons baby ♪
[00:17:36.519]♪ But you keep fronting ♪
[00:17:38.479]♪ Saying what you gon' do to me ♪
[00:17:40.968]♪ But I ain't seen nothin' ♪
[00:17:42.448]Guys, take it down.
[00:17:44.203]Hit, hit.
[00:17:45.684]♪ But I can't agree ♪
[00:17:47.559]♪ 'Cause the love you said you had ♪
[00:17:49.686]Good.
[00:17:51.535]Roll it out.
[00:17:52.790]♪ I wonder if I'm just too much for you ♪
[00:17:54.412]♪ Wonder, if my kiss don't make you just ♪
[00:17:56.706]♪ Wonder, what I got next for you ♪
[00:17:59.029]♪ What you want to do ♪
[00:18:00.766]Good, sit it down,
[00:18:01.599]really get up high on your toes here.
[00:18:04.366]Toes,
[00:18:05.828]four, three.
[00:18:09.645]Roll it out.
[00:18:10.546]♪ Can't you see ♪
[00:18:11.554]♪ How these clothes are fittin' on me ♪
[00:18:13.824]♪ And the heat comin' from this beat ♪
[00:18:15.644]All right, getting ready to walk.
[00:18:17.214]Four, three, two.
[00:18:18.924]♪ I'm tellin' you to loosen up my buttons baby ♪
[00:18:22.002]♪ But you keep fronting ♪
[00:18:23.803]Back it up, four, three, two.
[00:18:26.624]♪ But I ain't seen nothing ♪
[00:18:28.132]♪ I'm tellin' you to loosen up my buttons baby ♪
[00:18:31.091]♪ But you keep fronting ♪
[00:18:33.146]I'm not on camera.
[00:18:34.561]♪ Sayin' what you gon' do to me ♪
[00:18:35.814]♪ But I ain't seen nothing ♪
[00:18:37.223]All right, you guys,
[00:18:38.056]keep those arms up.
[00:18:40.328]Hold it here.
[00:18:42.070]Right arm down
[00:18:43.994]and left arm,
[00:18:45.822]opposite for you.
[00:18:47.261]Single, single, double,
[00:18:50.949]then we're scooping it out.
[00:18:52.099]Scoop, hit, here we go.
[00:18:53.955]Four, three, two, speed it up.
[00:18:55.924]Single, single, double.
[00:18:58.215]♪ Loosen up my buttons babe ♪
[00:19:00.355]Scoop it up.
[00:19:01.363]Hit, hit.
[00:19:04.559]Get again.
[00:19:05.585]♪ Loosen up my buttons babe ♪
[00:19:07.351]♪ Loosen up my buttons babe ♪
[00:19:09.181]Take it in.
[00:19:11.122]Three, four, three, two, here we go!
[00:19:14.239]♪ I'm tellin' you to loosen up my buttons baby ♪
[00:19:16.784]♪ But you keep fronting ♪
[00:19:18.663]Four, three.
[00:19:22.499]Good.
[00:19:23.742]♪ I'm tellin' you to loosen up my buttons baby ♪
[00:19:25.831]♪ But you keep fronting ♪
[00:19:27.219]All right, these last two get really creative.
[00:19:29.520]Go wherever you want in
[00:19:30.720]that room you're in.
[00:19:31.996]Here we go!
[00:19:33.532](laughing)
[00:19:36.128]Nice, back it up.
[00:19:37.365]Four, three, two.
[00:19:41.016]Last time.
[00:19:42.280]Yeah, Lauren.
[00:19:44.220]♪ But you keep fronting ♪
[00:19:45.739](claps) Four, three.
[00:19:49.531]Good.
[00:19:50.470]Good job, you guys.
[00:19:52.870]Okay, this one,
[00:19:55.559]here's what to do.
[00:19:56.400]A grapevine
[00:19:57.927]to the left, crunch it up,
[00:19:59.110]three, two and one, okay?
[00:20:03.300]Then we're gonna lift
[00:20:04.180]that left arm up,
[00:20:06.405]hit, hit, okay?
[00:20:09.220]Hit and hit.
[00:20:10.940]You'll take it all the way up
[00:20:12.992]and take it down, four, three, two, one.
[00:20:15.550]All right
[00:20:16.383]and last thing chorus.
[00:20:17.216]You're gonna take it front, two walks, step it together
[00:20:19.930]or drop it, okay?
[00:20:20.900]If you don't wanna drop it all the way,
[00:20:22.825]do a squat,
[00:20:23.823]do a snap,
[00:20:25.149]do a dab, (laughs) hit, dab.
[00:20:28.820]All right, do the little, whatever
[00:20:31.148]that thing is. (laughs)
[00:20:33.066]The whoa?
[00:20:34.099]Yeah, the whoa.
[00:20:36.505]I try to be cool but I'm not.
[00:20:38.995]Okay, here you go, guys.
[00:20:43.438]Very first thing, grapevine
[00:20:44.995]to the left.
[00:20:46.080]Here we go, take it up.
[00:20:47.878]Three, two, other way.
[00:20:51.403]Up.
[00:20:53.210]Good, get that twist in there,
[00:20:54.548]work those oblique muscles.
[00:20:56.625]♪ Keep on twistin', keep unlockin', keep on turning me ♪
[00:20:59.833]Good, left walk, up, hit, hit, hit.
[00:21:04.193]Arms up
[00:21:06.028]and down.
[00:21:07.195]Four, three, two, again.
[00:21:08.475]Hit.
[00:21:11.872]♪ You gotta be careful with it ♪
[00:21:13.737]Four, three, two, take it front.
[00:21:15.897]Slow, slow, drop it.
[00:21:19.010]Yeah, good.
[00:21:21.316]Four, three, two.
[00:21:23.075]♪ Love so soft ♪
[00:21:25.340]My nose is itchy.
[00:21:26.925]♪ You gon' love it if you try it ♪
[00:21:28.459]♪ Got you hooked ♪
[00:21:29.591]Good, dip it down.
[00:21:30.724]Down, around, two claps. (claps)
[00:21:34.672]♪ Love so soft, so soft ♪
[00:21:37.179]Good, back to the beginning, grapevine.
[00:21:39.441]Hit.
[00:21:41.154]♪ We'd be doing all the kinds of things ♪
[00:21:43.078]♪ I know you wanna do ♪
[00:21:45.035]Good, again.
[00:21:48.548]Last time.
[00:21:49.381]♪ Will you protect me, respect me, if I let you close ♪
[00:21:52.137]Left arm, reach, hit, hit.
[00:21:56.201]♪ I wanna be closer to you ♪
[00:21:58.175]Down, three, two.
[00:22:00.191]♪ If I let you in ♪
[00:22:03.655]♪ You gotta be careful with it ♪
[00:22:05.531]Four, three, take it front.
[00:22:07.783]♪ Love so soft ♪
[00:22:10.324]And drop, good,
[00:22:11.276]back it up, back it up,
[00:22:12.887]four, three, two.
[00:22:14.699]♪ Love so soft that you can't rub off ♪
[00:22:18.253]♪ You gon' love it, if you try it ♪
[00:22:19.939]♪ Got you hooked ♪
[00:22:21.125]Again, pick it up.
[00:22:23.256]Around, clap, clap. (claps)
[00:22:26.734]♪ Love so soft ♪
[00:22:28.758]Again, dipping.
[00:22:31.443]♪ Gotta hold it tight ♪
[00:22:32.847](claps)
[00:22:33.680]♪ Never let it go, baby ♪
[00:22:35.046]♪ Let it give you life ♪
[00:22:36.357](claps) Last two.
[00:22:37.688]♪ If you want this love, gotta hold it tight ♪
[00:22:39.909](claps)
[00:22:40.913]♪ Never let it go, baby, ♪
[00:22:42.992]Good, to the front.
[00:22:45.157]Slow, let me see you drop.
[00:22:48.266]Good.
[00:22:50.189]Four, three.
[00:22:51.725]♪ Love so soft that you can't rub off ♪
[00:22:55.080]Nice, you guys.
[00:22:57.606]Four, three, two.
[00:22:59.330]Can't wait to (muffled speaking).
[00:23:00.913](laughs)
[00:23:01.952]♪ Gotta hold it tight ♪
[00:23:02.785]♪ Never let it go, baby ♪
[00:23:04.870]Four, three, again.
[00:23:07.994]All the way to the end, you guys.
[00:23:10.190]Feels like work.
[00:23:11.799]♪ Love so soft, so soft ♪
[00:23:14.331]♪ Love so soft, so soft ♪
[00:23:17.821]All right, we're doing it one more time.
[00:23:21.033]Last time, slow.
[00:23:22.494]♪ Love so soft, so soft ♪
[00:23:24.430]Back it up.
[00:23:25.857]♪ Love so soft, so soft ♪
[00:23:28.547]Whoo, fanning. (chuckles)
[00:23:31.737]All right guys, we got one more song left,
[00:23:35.250]then we'll start cooling it down.
[00:23:37.760]Okay?
[00:23:38.593]Hectic first day,
[00:23:39.880]on earning my nursing degree online, gave me the--
[00:23:42.233]Yay, go nursing. (laughs)
[00:23:44.970]Okay.
[00:23:46.380]Everyone stay, we're ending with.
[00:23:49.710]So, really quick, gonna show you this part.
[00:23:52.750]You do two pops
[00:23:54.470]and two hips,
[00:23:55.510]you take it all the way up
[00:23:57.175]and you clap. (claps)
[00:23:58.190]Okay?
[00:24:00.190]Funky macarena, I'll show you,
[00:24:01.430]just in case there's some newbies here.
[00:24:03.740]Three to front,
[00:24:04.573]to your head, you circle around,
[00:24:06.000]three, two, one, then you go
[00:24:07.849]to the side, 'til you get
[00:24:08.682]to all four sides, okay?
[00:24:11.041]All right, guys, last song,
[00:24:11.874]then we're cooling it down.
[00:24:13.710]Keep that energy up for me.
[00:24:17.270]Here we go.
[00:24:18.103]Get ready to pop.
[00:24:19.464]Three, two, here we go, pop, pop.
[00:24:21.261]♪ My bra too tight ♪
[00:24:22.120]♪ My booty's shaking from the left to the right ♪
[00:24:23.710](claps)
[00:24:24.543]Pop, hip, hip.
[00:24:26.807]Elbows, elbow and over.
[00:24:31.479]Elbow and open the door.
[00:24:33.898]Open the door.
[00:24:36.030]What we cant' do right now, right?
[00:24:38.810]Second side.
[00:24:40.291]Four, three, two, macarena.
[00:24:43.199]Head, three, two,
[00:24:45.123]to the side.
[00:24:47.557]Three, three, get it up.
[00:24:49.696]♪ When you touch me like that ♪
[00:24:50.910]♪ When you touch me like that ♪
[00:24:52.515]Good, last time.
[00:24:53.348]♪ Make my body boom, boom ♪
[00:24:54.360]♪ Baby touch me like that ♪
[00:24:55.819]Nice, take it up, slow
[00:24:57.388]and in.
[00:24:59.650]Hop it up, four, three, two, again.
[00:25:05.540]And you already know,
[00:25:06.434]you're going faster after this.
[00:25:09.055]Get ready, three, two, get it up.
[00:25:12.917]Four, three, two.
[00:25:15.049]♪ Yeah, you got it ♪
[00:25:16.523]Four, three.
[00:25:19.365]♪ Nobody can make me feel ♪
[00:25:21.294]Last time.
[00:25:24.503]Pop it out.
[00:25:25.777]♪ My back is aching, my bra too tight ♪
[00:25:27.113]♪ My booty's shaking from the left to the right ♪
[00:25:28.756](claps)
[00:25:29.628]♪ My back is aching, I'm so in love ♪
[00:25:31.943]And elbows.
[00:25:32.987]♪ I want baby, I want you with me ♪
[00:25:35.794]♪ For a long time, time, a long time ♪
[00:25:39.727]Good.
[00:25:40.671]♪ So gone, yeah, we're so gone ♪
[00:25:42.429]♪ We goin 'til the sun rise ♪
[00:25:44.683]Okay, macarena, here we go.
[00:25:46.928]Reach in front,
[00:25:48.960]three, two.
[00:25:50.519]♪ Make my body boom, zoom ♪
[00:25:52.036]♪ When you touch me like that ♪
[00:25:53.873]♪ Touch me like that ♪
[00:25:55.657]♪ When you touch me like that ♪
[00:25:57.501]Last time, you guys.
[00:25:58.724]♪ Boom, boom, baby touch me like that ♪
[00:26:00.979]Pick it up, and knee.
[00:26:03.167]♪ Nobody can make me feel, make me feel so right ♪
[00:26:08.073]And one again.
[00:26:09.353]♪ Nobody can make me feel like dancing all night. ♪
[00:26:14.599]Keep it up, here we go, oh!
[00:26:16.802]♪ You got it, yeah, you know you got it ♪
[00:26:20.496]I'm out of breath.
[00:26:21.329]I know, me too.
[00:26:22.162]♪ You know you got me good ♪
[00:26:23.433]Whoo, you guys feel this?
[00:26:25.296](Lauren laughs)
[00:26:27.451]♪ Like you do, baby ♪
[00:26:29.512]Pop it up, pop it up.
[00:26:30.872]♪ My back it aching, my bra too tight ♪
[00:26:32.134]♪ My booty's shaking from the left to the right ♪
[00:26:33.783](claps)
[00:26:34.738]♪ My back is aching, I'm so in love ♪
[00:26:36.658]You got it, you guys, elbows.
[00:26:40.317]♪ You got me good ♪
[00:26:43.218]Good.
[00:26:45.862]Keep it up.
[00:26:50.367]All right, reach in front.
[00:26:51.760]Here we go.
[00:26:53.372]Shake it.
[00:26:55.110]To the side.
[00:26:56.400]♪ All night baby, baby, love me, love me all night ♪
[00:26:59.780]♪ All night, baby, all night, baby, all night ♪
[00:27:02.571]Last time.
[00:27:04.033]♪ All night baby, love me, love me all night ♪
[00:27:06.013]Good, take it out
[00:27:07.472]and in.
[00:27:09.960]Pick it up, four, three.
[00:27:12.977]Again, you guys.
[00:27:14.425]♪ Nobody can make me feel like dancing ♪
[00:27:18.479]Four, last time, speed it up,
[00:27:20.807]here we go.
[00:27:21.869]♪ Yeah, you got it, yeah you know you got me good ♪
[00:27:24.557]♪ Yeah, you got it, yeah you know you got me good ♪
[00:27:28.131]Good.
[00:27:29.525]♪ Nobody can make me feel like you do, baby ♪
[00:27:34.332]Back is aching!
[00:27:36.345]Yes, it is.
[00:27:38.589](claps) Last time.
[00:27:40.323]Hip, hip, elbows.
[00:27:44.118]One last time, you guys,
[00:27:45.031]then we're cooling it down.
[00:27:46.528]Keep it up.
[00:27:53.042]Give me a good pose at the end here.
[00:27:55.380]Four, three, two, pose!
[00:27:58.610](laughs) Nice job, guys.
[00:28:00.710]All right, let's cool it down, whoo.
[00:28:05.187]I'm sweaty, as usual.
[00:28:08.800]Oh, we got an ad.
[00:28:09.633]Try to keep those feet moving, you guys.
[00:28:13.700]Okay.
[00:28:17.587]Can you hear me breathing?
[00:28:20.061]I'm breathing hard. (laughs)
[00:28:24.180]Way to step it out, you guys.
[00:28:27.400]We're just gonna let
[00:28:28.233]that heart rate come down.
[00:28:33.620]Let that breathing slow.
[00:28:38.552]Good.
[00:28:39.702]All right, we're gonna take one arm across.
[00:28:41.955]♪ When I leave this world ♪
[00:28:44.700]Thank you guys
[00:28:45.533]for joining in on this class.
[00:28:48.357]It's so weird to not be able
[00:28:49.190]to see all your beautiful faces.
[00:28:50.630]I miss you guys.
[00:28:52.810]Let's switch it up.
[00:28:57.707]♪ I lived, I loved ♪
[00:29:00.962]♪ I was here ♪
[00:29:04.090]All right, go ahead
[00:29:05.054]and take one arm up above your head.
[00:29:07.283]Stretch out that tricep.
[00:29:08.490]Keep your chin up off your chest.
[00:29:10.838]♪ And it was more than I thought it would be ♪
[00:29:14.353]♪ I will leave my mark so everyone will know ♪
[00:29:18.622]All right, this is it.
[00:29:20.395]♪ I was here ♪
[00:29:24.966]All right you guys, let's go
[00:29:26.060]and swing those arms.
[00:29:28.991]Legs died.
[00:29:31.940]Good.
[00:29:32.880]All right, find that wide stance
[00:29:34.289]with your feet, arms out.
[00:29:35.640]We're reaching to the right,
[00:29:37.300]to the left
[00:29:38.306]and over.
[00:29:39.812]♪ The hearts I have touched will be the proof ♪
[00:29:43.638]Good, other side.
[00:29:44.702]Reaching, left, right
[00:29:46.510]and over.
[00:29:48.750]Good, take a nice, deep breath up
[00:29:51.683]and let it go, grab those elbows.
[00:29:54.240]Swing it side to side.
[00:29:56.119]Stretch out those hamstrings.
[00:29:59.277]♪ I was here ♪
[00:30:00.767]Good.
[00:30:01.600]Hands on the floor, bend those knees
[00:30:02.675]and roll up slowly.
[00:30:05.378]Good, let's go ahead
[00:30:06.211]and reach it over to the left.
[00:30:08.562]To the right.
[00:30:11.537]And relax down over that right leg.
[00:30:14.687]♪ I will leave my mark so everyone will know ♪
[00:30:17.920]Good, get down in a running lunge.
[00:30:20.730]Keeping that back leg tight,
[00:30:22.951]front knee, right over your ankle.
[00:30:25.045]♪ I was here ♪
[00:30:28.146]Good, if you wanna relax it down,
[00:30:30.027]reach it up, go for it.
[00:30:31.879]♪ Everything that I wanted ♪
[00:30:34.358]♪ And it was more than I thought it would be ♪
[00:30:37.373]All right, pop it up.
[00:30:39.942]And center.
[00:30:42.440]Go ahead and take it over
[00:30:43.273]to the left side.
[00:30:48.532]Good, and down to runner's lunge.
[00:30:51.429]Again, back knee, tight, tight, tight, here.
[00:30:53.951]Front knee, right over your ankle.
[00:30:55.991]♪ Brought someone some happiness ♪
[00:30:58.138]Stretching out your hip flexor.
[00:31:00.600]Good, go ahead
[00:31:01.433]and relax down if you want to.
[00:31:02.713]You can reach your arms up
[00:31:04.170]or you can put them wherever they feel comfortable.
[00:31:09.812]♪ I was here ♪
[00:31:11.620]Good, and relax it down, pop it up.
[00:31:15.443]You're gonna get center.
[00:31:17.076]Gonna bend those knees, relax your elbows
[00:31:19.116]onto your knees.
[00:31:21.154]Stretch out those inner thighs.
[00:31:22.910]Those drops work those inner thighs.
[00:31:28.390]Good, bend your knees, roll up slowly.
[00:31:32.214]Good, you guys, let's find a quad stretch.
[00:31:33.900]You wanna grab onto the wall
[00:31:35.490]or another inanimate object. (laughs)
[00:31:38.369]If y'all can balance, go ahead.
[00:31:40.200]♪ I lived, I loved ♪
[00:31:42.731]♪ I was here ♪
[00:31:46.071]Okay, swing it up, grab your knee, circling that ankle.
[00:31:49.047]♪ I was here ♪
[00:31:53.483]Nice, and cross it over, stretch out your glutes.
[00:31:56.034]♪ I loved ♪
[00:31:59.701]♪ I did, I've done ♪
[00:32:02.203]♪ I was here ♪
[00:32:03.717]All right, switch up, you guys, other leg.
[00:32:07.420](snaps)
[00:32:11.980]Good, swing it up,
[00:32:13.700]grab on your knee, circling that ankle.
[00:32:16.361]Come in and cross it over.
[00:32:18.545]You already did.
[00:32:19.470]Okay, let go
[00:32:20.897]and reach it up, take a deep breath in.
[00:32:24.595]And let it go.
[00:32:25.771]Okay, one more, take a big deep breath in
[00:32:28.257]and let it all go.
[00:32:29.630]Nice job, you guys! (claps)
[00:32:31.220]High-five, Lauren. (slaps)
[00:32:33.000]Air high-five to all you wonderful people taking this.
[00:32:36.323](laughs)
[00:32:37.370]Nice job today, you guys.
[00:32:39.340]Thank you for joining in.
[00:32:41.180]I know this is a weird time alive.
[00:32:44.850]We're just doing it in our living room, so,
[00:32:47.310]thank you guys for adapting with us
[00:32:49.450]and whoo, I am sweaty, goodness gracious. (laughs)
[00:32:52.682]We need those rec. Fans.
[00:32:53.620]We do, we need those big old rec fans, right now.
[00:32:57.110]But, keep joining in, keep up
[00:33:00.350]to date on that page.
[00:33:01.183]If you're not on the UNL Group Fitness Facebook page,
[00:33:04.120]make sure and join that.
[00:33:06.550]Otherwise you guys, I hope
[00:33:07.570]to see you next time.
[00:33:08.690]Oh, stay tuned too,
[00:33:09.840]I'm gonna do either a Facebook
[00:33:10.990]or Instagram Live cardio dance, soon.
[00:33:13.660]So make sure you stay tuned for that
[00:33:14.870]'cause it's gonna be a fun time.
[00:33:16.580]All right?
[00:33:18.050]Bye, love you guys!

Cardio Dance

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Cardio Dance

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