Cardio Dance #5

Rachel S Author

05/01/2020 Added

131 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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[00:00:00.058](bright uplifting music)
[00:00:08.670]Hi guys!
[00:00:09.503]Welcome back to Cardio Dance.
[00:00:10.500]My name is Rachel, this is Lauren,
[00:00:12.830]and we are going to do a 30 minute cardio dance class today.
[00:00:15.380]We've got some songs that we haven't yet recorded,
[00:00:17.740]so get excited, have fun with it, and we will do it.
[00:00:22.120]Here we go, let's warm it up.
[00:00:24.404]("Symphony" by Zara Larsson plays)
[00:00:26.501]I'm not very good at this intro thing.
[00:00:29.770]Okay, you guys, we're going to reach that left arm across,
[00:00:31.830]here we go.
[00:00:35.133]Go ahead and reach it up.
[00:00:39.271]And cross.
[00:00:43.939]And up.
[00:00:47.150]Again across.
[00:00:49.191]Getting our blood starting to circulate.
[00:00:51.691]Getting nice and warm.
[00:00:55.255]And across.
[00:00:59.155]And up four,
[00:01:00.641]three,
[00:01:01.771]two,
[00:01:02.604]we're reaching those arms back.
[00:01:03.806]Reach it up and back.
[00:01:09.831]Nice you guys, in front.
[00:01:15.245]That's four,
[00:01:16.198]three,
[00:01:18.011]Now the grape vine.
[00:01:21.852]Turn this one.
[00:01:23.109]All the way around.
[00:01:24.636]Other way.
[00:01:26.237]And again.
[00:01:33.358]And we're gonna reach it up,
[00:01:36.824]and down, good.
[00:01:37.755]Hamstring curls.
[00:01:41.075]Feel the booty.
[00:01:42.848]Four,
[00:01:43.749]three,
[00:01:44.582]two,
[00:01:45.675]knees up.
[00:01:50.510]Four,
[00:01:51.378]three,
[00:01:52.284]two,
[00:01:53.200]back to those hamstring curls.
[00:01:58.400]Good.
[00:02:01.527]Good you guys, knees up.
[00:02:06.182]Last four,
[00:02:07.035]three,
[00:02:08.834]back to those reaches.
[00:02:10.116]Reach it back.
[00:02:11.063]Back.
[00:02:16.345]Good and front.
[00:02:21.262]And stretch out that back.
[00:02:24.506]Great you guys, grapevine.
[00:02:28.833]Turn around.
[00:02:32.801]Again.
[00:02:39.014]Spin.
[00:02:40.280]Reach into that.
[00:02:43.373]Good, down to a squat.
[00:02:45.417]Down and up, good.
[00:02:48.370]Toes are forward, back is nice and straight.
[00:02:52.814]Keep it going.
[00:02:56.300]Good, two more.
[00:02:58.529]All right you guys, now we're gonna hold this one down.
[00:03:00.007]Holding three,
[00:03:01.519]two,
[00:03:02.542]one,
[00:03:03.375]and up.
[00:03:04.558]Sit.
[00:03:08.225]Nice you guys.
[00:03:10.882]Working those legs, one more.
[00:03:13.973]If you got to my class last week,
[00:03:16.857]our legs were hurting so bad.
[00:03:20.489]Turning.
[00:03:23.555]I couldn't walk for a couple days after last class.
[00:03:27.916]Turning.
[00:03:31.125]Again you guys, almost done.
[00:03:38.859]Okay last time.
[00:03:47.057]Reach it up,
[00:03:49.194]and let go.
[00:03:50.027]Nice job guys.
[00:03:51.970]All right.
[00:03:53.810]Our first song we have today,
[00:03:55.959]("My First Kiss" by 3OH!3 plays)
[00:03:56.910]has kind of a lot of choreography.
[00:03:58.170]So lets go over a couple parts of it.
[00:04:01.380]So, very beginning part you take two steps.
[00:04:04.921]And then we're gonna dip it down.
[00:04:06.700]You twist and clap.
[00:04:09.177]Then the chorus,
[00:04:10.270]we're gonna punch it down,
[00:04:12.173]punch it down.
[00:04:13.298]Punch it out,
[00:04:14.472]punch it out.
[00:04:15.698]Then you go cross, out, new hand, take it around.
[00:04:21.725]Alright?
[00:04:23.220]If you don't get it the first time, that's okay.
[00:04:25.330]Just keep your body moving and the more you do it,
[00:04:27.513]the easier it gets.
[00:04:30.980]Okay, here we go guys.
[00:04:33.814]Gonna take it down.
[00:04:35.952]Clap, clap.
[00:04:37.112]Good, back it up.
[00:04:38.264]Pose.
[00:04:39.097]Pose.
[00:04:40.429]Dip it down.
[00:04:41.978]And twist.
[00:04:43.903]Good punch it front.
[00:04:45.697]And side.
[00:04:46.530]Front.
[00:04:48.210]Four,
[00:04:49.240]three,
[00:04:50.099]two.
[00:04:51.278]Good, other way.
[00:04:55.324]Four,
[00:04:56.195]three,
[00:04:57.231]two,
[00:04:58.155]reach in front.
[00:04:59.106]Front, one, two, three.
[00:05:01.643]One, two, three.
[00:05:03.129]One, two, three.
[00:05:05.179]Good.
[00:05:09.001]Gonna go more.
[00:05:11.099]Here comes that chorus.
[00:05:11.932]Punch it down,
[00:05:12.937]down,
[00:05:14.340]out,
[00:05:15.792]crossing.
[00:05:17.409]Clapping.
[00:05:18.981]Back it up.
[00:05:20.901]Around.
[00:05:22.554]Shimmy.
[00:05:25.306]Good guys again.
[00:05:26.514]Take it down.
[00:05:29.614]Cross.
[00:05:31.416]Other way.
[00:05:33.424]Back, back.
[00:05:35.197]And around, and around.
[00:05:36.777]Shimmy.
[00:05:38.864]Good.
[00:05:40.032]Take it front.
[00:05:42.486]All right, we're punching.
[00:05:43.879]Take it front,
[00:05:45.032]and side,
[00:05:45.865]front.
[00:05:47.484]Four,
[00:05:48.338]three,
[00:05:49.171]two,
[00:05:50.363]other way.
[00:05:54.324]And four,
[00:05:55.168]three.
[00:05:57.773]Grabbing front, one, two, three.
[00:06:00.451]Throw.
[00:06:02.106]And throw, good.
[00:06:06.633]Good you guys.
[00:06:09.866]One more.
[00:06:11.417]Punching it down.
[00:06:12.256]Down,
[00:06:13.089]down.
[00:06:15.070]Cross.
[00:06:18.759]Back, two, three.
[00:06:20.789]And around.
[00:06:21.908]Shimmy.
[00:06:25.190]All right you guys, and again.
[00:06:26.274]Down.
[00:06:30.844]Other way, clap.
[00:06:33.934]And around.
[00:06:36.085]Shimmy.
[00:06:39.132]Good to the front.
[00:06:40.330]Slow,
[00:06:41.163]slow,
[00:06:41.996]quick, quick.
[00:06:46.276]Take it back.
[00:06:50.307]Take it down, and twist.
[00:06:53.241]Punching.
[00:06:57.061]four,
[00:06:58.011]three,
[00:06:58.863]two.
[00:07:01.146](laughing)
[00:07:03.966]Last four,
[00:07:04.959]three,
[00:07:06.649]punch it down.
[00:07:14.484]Back, back,
[00:07:16.104]around.
[00:07:17.470]Shimmy.
[00:07:20.343]And again.
[00:07:30.057]Get it guys.
[00:07:31.789]Here we go, one more time.
[00:07:34.799]Punching it down.
[00:07:42.004]Posing.
[00:07:44.354]Nice you guys.
[00:07:45.256]("Somebody to Love" by Justin Bieber plays)
[00:07:46.627]Go ahead and grab a drink if you want one.
[00:07:50.699]And we will get into our next song.
[00:07:56.854]First thing you do for this one.
[00:07:59.364]We're going to,
[00:08:00.286]take it front.
[00:08:01.119]Three, two, one.
[00:08:02.664]Up, take it around,
[00:08:03.955]sit,
[00:08:05.007]and sit.
[00:08:06.083]Alright.
[00:08:07.075]Let's jump right into this one.
[00:08:08.489]You got it.
[00:08:09.773]Four,
[00:08:10.606]three,
[00:08:11.439]four, three, two, take it front.
[00:08:14.338]Up.
[00:08:15.171]Around hit.
[00:08:16.498]Back it up.
[00:08:17.331]Three, two.
[00:08:19.256]Hit.
[00:08:20.089]Now again.
[00:08:23.177]Good you guys.
[00:08:24.398]Back it up.
[00:08:26.606]Punching to the front.
[00:08:28.056]Front.
[00:08:28.957]Back, chest.
[00:08:29.790]Two of these.
[00:08:30.692]Beep, beep.
[00:08:33.812]Crunching those abs on these.
[00:08:35.479]Front.
[00:08:36.312]Front, good.
[00:08:38.113]Beep, beep.
[00:08:41.264]Good then grapevine,
[00:08:42.582]to the left.
[00:08:44.628]Using those hands,
[00:08:45.651]touching it back.
[00:08:46.489]Four,
[00:08:47.449]three,
[00:08:48.342]two, and again.
[00:08:53.185]And back.
[00:08:56.946]Okay you guys one more time.
[00:09:00.908]And back.
[00:09:01.744]Four,
[00:09:02.577]three,
[00:09:04.084]good take it front.
[00:09:07.422]Hit, hit.
[00:09:12.883]Good.
[00:09:18.443]And punching,
[00:09:19.559]to the front.
[00:09:20.708]Back.
[00:09:21.541]Chest.
[00:09:22.457]Beep, beep.
[00:09:26.471]Right again.
[00:09:33.171]Good grapevine, let's do it.
[00:09:37.591]Taking it back four,
[00:09:39.111]three.
[00:09:41.326]Good.
[00:09:45.723]And back,
[00:09:46.556]three,
[00:09:47.389]two.
[00:09:48.696]Again you guys.
[00:09:53.028]And forward two.
[00:10:02.231]Guys we're gonna take it front.
[00:10:04.078]Front two, one, up.
[00:10:10.087](mumbles)
[00:10:14.731]Good, back it up.
[00:10:15.564]Two, three.
[00:10:18.083]Down and squat.
[00:10:19.092]Keep it going.
[00:10:21.862]Good.
[00:10:23.489]If you want to take it up, you can jump here.
[00:10:25.139]Up, up.
[00:10:27.004]Up, up.
[00:10:28.985]Good, two more you guys.
[00:10:31.854]That's done.
[00:10:33.315]Grapevine.
[00:10:36.934]Take it back,
[00:10:37.767]four,
[00:10:38.600]three,
[00:10:39.433]two.
[00:10:47.917]Good you guys.
[00:10:49.870]Almost there, keep it up.
[00:10:52.095]Four,
[00:10:52.966]three.
[00:11:01.935]All right, take it front.
[00:11:04.524]Up,
[00:11:05.491]and hit.
[00:11:09.051](mumbles)
[00:11:14.092]And back.
[00:11:17.302]Punching front.
[00:11:18.807]Back.
[00:11:19.826]Chest.
[00:11:20.659]Beep, beep.
[00:11:24.697]Almost there.
[00:11:25.894]Working those abs.
[00:11:31.878]Good, good.
[00:11:32.976]Good job guys.
[00:11:35.030]Nice job.
[00:11:36.550]Next song, we got "Swalla".
[00:11:39.760]So you're feet go side to side.
[00:11:44.140]To the side.
[00:11:45.848]If you want to add the arms,
[00:11:47.260]they go out, in,
[00:11:49.100]out, in.
[00:11:50.590]Then you shimmy.
[00:11:51.790]And in.
[00:11:52.800]Okay?
[00:11:56.040]The part that says, "Drink."
[00:11:58.781]You're gonna turn to the side and do hips.
[00:12:00.942]Hip, hip.
[00:12:02.078]Then you turn to the other side.
[00:12:02.911]Hip, hip.
[00:12:04.269]Then reversing those hands down all the way.
[00:12:06.819]Then you shake it up.
[00:12:09.041]Alright guys.
[00:12:10.176]Have fun with this one.
[00:12:12.992]Here we go.
[00:12:14.368]("Swalla" by Jason Derulo plays)
[00:12:18.004]Go ahead and get those feet going.
[00:12:18.837]Out, in.
[00:12:19.670]Out, in.
[00:12:24.444]Alright, get ready to shake it down.
[00:12:26.514]Here we go, shake.
[00:12:28.267]All the way up.
[00:12:29.466]Good, out.
[00:12:30.777]Throw around those arms, go for it.
[00:12:32.690]I don't want you to just do your feet.
[00:12:36.098]Go ahead rush.
[00:12:38.507]High knees, up.
[00:12:40.484]Up, up.
[00:12:48.660]Nice, shimmy.
[00:12:50.989]Do the leg.
[00:12:52.519]Hit.
[00:12:53.876]Other way.
[00:12:54.808]Hit.
[00:12:56.124]Shake.
[00:12:58.656]Shimmy.
[00:13:00.875]To the left.
[00:13:01.860]Hit.
[00:13:06.112]Hit, hit.
[00:13:08.278]Good, single, single, double.
[00:13:10.235]Double.
[00:13:11.364]Single, single,
[00:13:12.435]double.
[00:13:16.110]Good.
[00:13:17.818]Side to side.
[00:13:18.651]Take it out.
[00:13:20.892]Shimmy.
[00:13:23.186]Good.
[00:13:25.243]Shake it down.
[00:13:28.007]Again out.
[00:13:31.854]Good you guys.
[00:13:33.315]Out.
[00:13:35.301]Shake.
[00:13:44.227]Alright, last time.
[00:13:45.060]Brush it down.
[00:13:46.799]High knees, here we go.
[00:13:48.793]Up, up.
[00:13:51.312]Up, up.
[00:13:55.239]Good hit.
[00:13:57.202]Nice you guys.
[00:13:58.035]Shimmy.
[00:13:59.867]To the left.
[00:14:00.793]Hit.
[00:14:05.107]Brush, brush.
[00:14:07.196]Again, shimmy.
[00:14:09.824]To the left.
[00:14:16.795]Good single, single, double.
[00:14:18.623]Double, double.
[00:14:22.226]Single, single.
[00:14:25.866]Nice you guys.
[00:14:26.876]Feet.
[00:14:27.709]Out.
[00:14:28.542]Out.
[00:14:33.653]Brush it down, shake.
[00:14:37.039]Out.
[00:14:44.042]Shake.
[00:14:46.293]Good, keep it up.
[00:14:50.200]Almost there you guys.
[00:14:53.827]Shake it.
[00:14:55.360]Alright, last high knees.
[00:14:56.660]Get them up there.
[00:14:57.493]Up, up.
[00:15:02.764]Up, up.
[00:15:05.845]Nice, shimmy.
[00:15:08.481]To the left, hit.
[00:15:15.898]Shimmy.
[00:15:19.020]Hit.
[00:15:25.436]Good single, single, double.
[00:15:28.640]You got it.
[00:15:30.928]Single, single.
[00:15:35.680]Again, keep it up.
[00:15:37.410]Double.
[00:15:40.653]Last two.
[00:15:44.487]Good, nice job you guys.
[00:15:47.085]Woo!
[00:15:48.900]Grab a drink.
[00:15:51.127]("Womanizer" by Brittany Spears plays)
[00:15:53.840]We'll get into our next one.
[00:15:56.411]This is "Womanizer."
[00:15:59.210]We do, step and touch.
[00:16:02.233]Step and touch.
[00:16:03.477]You go out, out, and do two pops.
[00:16:06.306]Now we're gonna add the arms.
[00:16:07.766]You're gonna go up, and go down.
[00:16:10.172]To your hips, pop, pop.
[00:16:12.523]Alright?
[00:16:14.012]Okay guys, here we go.
[00:16:15.789]Again if you don't want to add the arms,
[00:16:17.122]do the feet until you get that and then add the arms.
[00:16:19.901]Alright?
[00:16:23.103]Okay so, you're going up, down.
[00:16:26.972]Do the hips and two pops.
[00:16:29.710]Alright, we're gonna speed that up.
[00:16:30.575]Four, three,
[00:16:32.019]four, three, two, take it up.
[00:16:34.933]Down.
[00:16:35.766]Hips,
[00:16:36.599]pop, pop.
[00:16:39.166]Hip,
[00:16:39.999]pop, pop.
[00:16:40.832]Good.
[00:16:46.862]Hit, hit.
[00:16:50.323]Good.
[00:16:51.214]Again.
[00:16:56.554]Nice guys, one more time.
[00:17:00.511]Good, taking it down.
[00:17:01.783]Take it down, hit.
[00:17:02.876]Hit.
[00:17:04.650]Other way.
[00:17:07.615]Keep it lose.
[00:17:09.646]And two.
[00:17:11.212]Side to side.
[00:17:12.254]Four,
[00:17:13.087]three,
[00:17:13.920]two,
[00:17:14.753]take it front.
[00:17:16.440]Take it up, and down.
[00:17:18.602]Back it up.
[00:17:20.496]Up, up.
[00:17:21.703]Swing right, lets go.
[00:17:23.231]Hit.
[00:17:24.824]Hit.
[00:17:27.210]Good.
[00:17:28.477]Nice again, take it front.
[00:17:30.851]Up, up, down, down.
[00:17:32.496]Back it up.
[00:17:35.313]Reaching lets go.
[00:17:39.137]Good you guys.
[00:17:43.094]Step and snap.
[00:17:44.777]Hips, pop, pop.
[00:17:48.222]Hips, pop, pop.
[00:17:52.925]Good, again.
[00:17:55.925]Good, keep it up.
[00:18:02.130]And hips.
[00:18:07.536]Last time you guys.
[00:18:09.612]Get ready to pop.
[00:18:10.458]To the left.
[00:18:11.467]Hip, hip.
[00:18:13.493]Other way.
[00:18:14.611]Four,
[00:18:15.444]three,
[00:18:16.277]two,
[00:18:17.110]two each way.
[00:18:20.260]Side to side four,
[00:18:21.727]three,
[00:18:22.770]two, bring it to the front.
[00:18:26.094]Hips and down.
[00:18:30.905]Left arm, reach.
[00:18:32.975]Reach.
[00:18:36.272]Good you guys.
[00:18:37.968]Take it front.
[00:18:39.961]Up, up.
[00:18:44.591]Reaching.
[00:18:48.048]Two more.
[00:18:50.638]Back to the snaps.
[00:18:54.168]Hit, pop, pop.
[00:19:02.689]Last one.
[00:19:09.673]Other way.
[00:19:11.735]Two, one.
[00:19:15.784]Side to side.
[00:19:17.917]Get low.
[00:19:19.289]Good take it front.
[00:19:26.227]Reach.
[00:19:32.124]Good you guys.
[00:19:32.957]To the front.
[00:19:40.100]Reaching, reach.
[00:19:42.903]Alright, we're doing it one more time and you're done.
[00:19:46.723]To the front.
[00:19:49.279]Hit, hit.
[00:19:54.145]Reach and hit.
[00:20:00.072]Good guys.
[00:20:01.550]Nice job.
[00:20:03.194]Good, good, good.
[00:20:05.725]We got two more left and then we'll cool down.
[00:20:12.483]So "Cake,"
[00:20:15.144]you pop it up, down,
[00:20:17.219]up, down.
[00:20:18.072]You do two rolls,
[00:20:18.905]roll, roll,
[00:20:20.538]and then you face the side.
[00:20:22.015]Take it to the side,
[00:20:22.848]up, up.
[00:20:25.126]On those rolls, do whatever you want with those arms.
[00:20:26.847]It can go here, it can go on your hips,
[00:20:30.288]it can go up, whatever you'd like to do.
[00:20:34.245]Alright, here we go.
[00:20:40.104]Step it out.
[00:20:41.994]First thing we're gonna do is those snaps.
[00:20:45.395]Four, three, two, take it down.
[00:20:48.038]Hit, hit.
[00:20:50.656]Again you can do whatever you want with those feet.
[00:20:55.571]Whatever you want.
[00:20:56.783]Get jiggy with it.
[00:21:01.459]Four,
[00:21:02.489]three,
[00:21:03.593]two,
[00:21:04.868]to the front.
[00:21:06.099]Three, two, jump it out.
[00:21:08.046]Take it around, hit.
[00:21:09.760]Back it up.
[00:21:11.602]Jump it out.
[00:21:13.168]Hit.
[00:21:14.296]Again.
[00:21:17.900]Hit.
[00:21:19.074]Last time.
[00:21:22.243]Alright guys, we're popping it.
[00:21:23.977]Pop it up.
[00:21:26.092]Rolling.
[00:21:27.814]To the side.
[00:21:28.647]Up.
[00:21:31.237]Rolling.
[00:21:35.600]Roll, roll.
[00:21:37.380]To the side.
[00:21:41.108]Good you guys.
[00:21:42.399]Snap it up, hit.
[00:21:43.958]Hit.
[00:21:51.495]Take it up.
[00:21:55.876]Good last four,
[00:21:57.279]three,
[00:21:58.542]two,
[00:21:59.733]one, bring it front.
[00:22:03.790]Hit.
[00:22:04.884]Back it up.
[00:22:09.562]Good.
[00:22:12.751]Hit.
[00:22:14.008]Back it up.
[00:22:17.523]Good, pop it.
[00:22:20.438]Rolling.
[00:22:21.431]Roll, roll.
[00:22:23.186]To the side.
[00:22:27.106]Good, take it back.
[00:22:31.819]Last time you guys.
[00:22:36.306]Good.
[00:22:37.561]Shake it out.
[00:22:40.251]Hold it.
[00:22:42.601]Hit, hit.
[00:22:44.812]Hold it.
[00:22:45.661]Good and we'll run.
[00:22:46.791]Run, run, run.
[00:22:53.134]Good, four, three, two, to the front.
[00:22:58.506]Hit.
[00:22:59.512]Good back it up.
[00:23:03.975]Again.
[00:23:07.635]Hit.
[00:23:08.814]Last one you guys, back it up.
[00:23:12.176]Hit.
[00:23:13.729]Nice, good job guys.
[00:23:15.788]So we walk, walk.
[00:23:17.048]Leg goes up, then you go hit, hit, hit.
[00:23:21.178]("7/11" by Beyonce plays)
[00:23:27.882]Okay here we do jumping jacks.
[00:23:30.185]Three to each wall.
[00:23:34.512]All the way around.
[00:23:36.523]Okay, I will talk you guys through it.
[00:23:38.914]Through the rest.
[00:23:41.713]I'll talk you guys through the rest, okay?
[00:23:45.830]Last song you guys.
[00:23:47.150]Give me all your energy in this one.
[00:23:50.200]Alright, it's gonna start right away.
[00:23:52.240]Ready, set, go.
[00:23:55.359]Leg up, hit, hit, hit.
[00:23:57.784]To the back.
[00:23:59.465]Hit, hit, eh.
[00:24:06.756]Hit, hit.
[00:24:07.589]Jumping jacks.
[00:24:08.517]Up, up to the side.
[00:24:11.704]To the back.
[00:24:13.406]And side.
[00:24:15.028]Good to the left.
[00:24:15.861]Up, up, up hands
[00:24:18.010]one, two, three.
[00:24:21.271]Hands one, two, three.
[00:24:24.476]Nice you guys.
[00:24:28.354]Good clap it around.
[00:24:32.004]Good, punch it down.
[00:24:33.606]Down, down,
[00:24:34.439]three times.
[00:24:35.272]Three, two, one.
[00:24:38.439]Three, two, one.
[00:24:39.708]Good.
[00:24:42.455]Alright guys, we're flexing.
[00:24:43.845]Flex, shake.
[00:24:46.469]Good, two of these, and up.
[00:24:50.198]Good.
[00:24:52.110]And up.
[00:24:54.478]Down, down, and up.
[00:24:56.508]Get high on that jump.
[00:24:58.972]Here we go, all the way up.
[00:25:00.608]Good hands up, and around.
[00:25:04.257]Other way.
[00:25:07.667]One more time you guys.
[00:25:10.182]Reaching.
[00:25:14.534]And switch.
[00:25:15.658]Four, three, two, rolling.
[00:25:17.187]Four, three, two, back it up.
[00:25:21.910]Side to side.
[00:25:23.882]And roll.
[00:25:25.379]Good hit.
[00:25:26.212]Side, side.
[00:25:28.764]Other way.
[00:25:29.661]Side, side.
[00:25:31.922]Good you guys.
[00:25:32.878]Other way.
[00:25:36.020]Other side.
[00:25:39.129]Good you guys, step in time.
[00:25:40.588]Hit, hit.
[00:25:42.746]We're kicking.
[00:25:44.253]Whatever you want.
[00:25:45.846]Yeah.
[00:25:47.708]Hit, hit, hit.
[00:25:50.984]Four, three,
[00:25:52.541]four, three, two, one, to the front.
[00:25:54.284]Back to the beginning.
[00:25:55.903]Hit, hit, hit.
[00:25:59.630]Hit, hit.
[00:26:03.932]Last time you guys.
[00:26:07.667]Alright clap it down.
[00:26:12.330]Alright guys let's do jumping jacks.
[00:26:14.606]To the side, here we go.
[00:26:16.434]Up to the side.
[00:26:18.916]Back.
[00:26:20.740]And side one more time, all the way around.
[00:26:22.661]Up, up.
[00:26:26.676]Almost there.
[00:26:28.853]Alright it's time for hands.
[00:26:32.368]Good other way.
[00:26:36.382]Again.
[00:26:40.900]Last time you guys.
[00:26:42.770]Touch and down, to the left.
[00:26:45.523]Three, two.
[00:26:53.743]One more you guys.
[00:26:56.473]Alright let's swing.
[00:26:59.572]And up.
[00:27:01.831]Almost at the end, get high.
[00:27:04.982]Make your feet clap in the air.
[00:27:08.095]One more.
[00:27:10.463]Alright guys squatting.
[00:27:12.323]Last squats.
[00:27:13.958]Lift those legs.
[00:27:17.770]Last time you guys.
[00:27:19.250]Four,
[00:27:20.788]three,
[00:27:22.120]last two get low,
[00:27:24.073]and one.
[00:27:25.420]Nice you guys, alright let's cool it down.
[00:27:28.250]Woo, good job!
[00:27:36.610]Alright, one step it, side to side.
[00:27:39.810]("Lovely" by Billie Eilish plays)
[00:27:48.637]Good guys, take one arm across.
[00:27:51.950]Take some deep breaths here.
[00:27:55.080]Letting your breathing and your heart rate slow down.
[00:27:57.260]Thank you for working so hard today.
[00:28:04.232]Go ahead and switch arms.
[00:28:13.479]Alright go ahead and take one arm up
[00:28:14.616]and stretch out those triceps.
[00:28:23.077]Good switch it up, other arm.
[00:28:32.199]Alright let's swing those arms.
[00:28:33.816]Back, and front.
[00:28:42.383]Go ahead and step it out, feet wide,
[00:28:45.178]really shake, to the right,
[00:28:47.172]to the left, hand over.
[00:28:52.029]Other side.
[00:28:54.196]Reaching left, right,
[00:28:56.397]and over.
[00:29:00.092]Now take a deep breath up,
[00:29:02.537]and down, grab those elbows.
[00:29:03.850]Swing it side to side.
[00:29:09.540]Good, bend those knees, hands on the floor.
[00:29:12.240]Roll it up slowly, all the way through your back.
[00:29:16.147]Good, again, reaching right, left, and over.
[00:29:22.349]Relaxing over that right leg.
[00:29:29.514]When you're ready take it down to a lunge.
[00:29:39.479]Relax that knee down if you'd like to,
[00:29:41.952]find that deep stretch and hold it.
[00:29:50.644]Good job you guys.
[00:29:51.477]Pop those hips up.
[00:29:54.756](mumbles)
[00:29:56.799]Bend your knees and roll it up.
[00:30:01.031]Good, all right, let's go the other way.
[00:30:03.330]Reach, reach, and over.
[00:30:08.485]Relaxing over that left leg.
[00:30:15.038]Down into a forward lunge.
[00:30:18.270]Stretch it out.
[00:30:20.431]Thank you guys if you're still watching,
[00:30:22.110]for staying through the whole stretch part.
[00:30:24.351]Stretching is so important for relaxing those muscles
[00:30:26.850]after you work them out.
[00:30:28.853]Make sure you keep doing them.
[00:30:30.706]Relax that knee down.
[00:30:32.578]Get into that deep stretch
[00:30:33.989]and hold it wherever you feel comfortable.
[00:30:42.095]Good job you guys.
[00:30:42.928]Pop those legs up.
[00:30:45.750]Into the center.
[00:30:47.780]Relax your elbows on your knees.
[00:30:49.425]Stretching out those inner thighs.
[00:30:56.976]Hands on the floor and roll it up.
[00:31:05.990]Okay lets go and try a quad stretch.
[00:31:10.330]Try and find your balance or grab something near by.
[00:31:14.944](slow jazz music playing)
[00:31:17.306]Bring that knee up.
[00:31:19.546]Circling your ankle.
[00:31:24.263]When you're ready, cross it over.
[00:31:27.257]Sitting into that hip.
[00:31:29.587]We did a boy band theme for hard core this week,
[00:31:32.290]so make sure you check that out if you haven't yet.
[00:31:35.310]We went through more NSYNC than One Direction
[00:31:36.829]and all those fun ones.
[00:31:38.691]Alright guys, switch it up other foot.
[00:31:47.932]Swing that leg up.
[00:31:50.266]Circling your ankle, and cross it over.
[00:31:56.247]Stretching out your glute muscles here.
[00:31:57.680]Feel that stretch in your booty.
[00:32:02.450]Good, let's take two deep breaths.
[00:32:04.459]Take a deep breath in, and let it go.
[00:32:08.116]One more, take a deep breath in,
[00:32:10.351]and let it go.
[00:32:11.254]Good job you guys.
[00:32:12.087]Give yourselves a round of applause.
[00:32:13.873]Air five.
[00:32:15.985]High five.
[00:32:17.930]I'm sweaty.
[00:32:19.260]Thank you guys so much for joining us today.
[00:32:23.130]I said this from our hard core class but,
[00:32:24.880]if you're studying for finals
[00:32:26.810]or anything this upcoming week,
[00:32:28.530]good luck with that.
[00:32:29.710]Push through, finish strong, and then it's summer.
[00:32:32.030]Yay!
[00:32:33.650]And congrats to anyone who's graduating.
[00:32:36.529]See you guys soon.
[00:32:37.414]Bye.

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Cardio Dance #5

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