Cardio Dance

Meredith K Author

05/14/2020 Added

82 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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[00:00:04.439]Hey everybody, my name is Meredith.
[00:00:06.139]Thanks for joining me for our cardio dance.
[00:00:07.839]We are going to get started with a warmup.
[00:00:11.209]So I will be providing cues for you
[00:00:14.168]throughout our workout today.
[00:00:16.208]Make sure you follow me,
[00:00:17.518]and if you need to, make modifications.
[00:00:19.178]Let's get started with our warmup.
[00:00:21.138]("Firework" by Katy Perry)
[00:00:26.758]Let's start out with the grapevine, here we go.
[00:00:29.188]♪ Do you ever feel like a plastic bag ♪
[00:00:33.283]♪ Drifting through the wind ♪
[00:00:34.847]♪ Wanting to start again ♪
[00:00:36.400]Cross those feet.
[00:00:37.233]♪ Do you ever feel, feel so paper thin ♪
[00:00:40.575]Four,
[00:00:41.432]three,
[00:00:42.290]two,
[00:00:43.123]and one.
[00:00:43.956]Across reach.
[00:00:44.789]♪ Do you ever feel already buried deep ♪
[00:00:48.582]♪ Six feet under screams but no one seems to hear thing ♪
[00:00:50.142]Get a little bend in those knees.
[00:00:52.381]♪ Do you know that there's still a chance for you ♪
[00:00:55.681]Nice work.
[00:00:56.561]♪ There's a spark in you ♪
[00:00:59.161]Fast feet.
[00:00:59.994]♪ You just gotta ignite the light and let it shine ♪
[00:01:06.005]Nice job.
[00:01:07.103]♪ Just own the night ♪
[00:01:09.832]Keep those abs nice and strong.
[00:01:10.922]♪ Like the 4th of July. ♪
[00:01:13.761]Reach over that head, here we go.
[00:01:15.440]♪ Baby, you're a firework ♪
[00:01:18.102]♪ Come on, show 'em what you're worth ♪
[00:01:22.040]♪ Make 'em go ah, ah, ah ♪
[00:01:25.493]♪ As you shoot across the sky ♪
[00:01:27.243]Four,
[00:01:28.076]three,
[00:01:28.909]two,
[00:01:29.742]and one.
[00:01:30.575]Hamstring curls.
[00:01:31.716]♪ Baby, you're a firework ♪
[00:01:33.743]♪ Come on, let your colors burst ♪
[00:01:37.516]♪ Make 'em go ah, ah, ah ♪
[00:01:38.462]Four,
[00:01:40.681]three,
[00:01:42.541]two,
[00:01:44.053]and one.
[00:01:44.886]Back to that grapevine.
[00:01:46.752]♪ You don't have to feel like a wasted space ♪
[00:01:50.772]♪ You're original, cannot be replaced ♪
[00:01:54.552]♪ If you only knew what the future holds ♪
[00:01:58.251]♪ After a hurricane comes a rainbow ♪
[00:02:01.177]Across reach.
[00:02:02.135]♪ Maybe a reason why all the doors are closed ♪
[00:02:05.963]♪ So you could open one that leads you to the perfect road ♪
[00:02:09.964]♪ Like a lightning bolt ♪
[00:02:11.245]Heart should be beating, we're getting warmed up here.
[00:02:13.732]♪ And when it's time you'll know ♪
[00:02:15.452]Back to those fast feet, here we go.
[00:02:17.311]♪ Ignite the light and let it shine ♪
[00:02:25.230]Nice work.
[00:02:26.238]♪ Just own the night like the 4th of July ♪
[00:02:28.948]Four,
[00:02:29.781]three,
[00:02:30.849]two,
[00:02:31.682]and one.
[00:02:32.515]Overhead reach.
[00:02:33.348]♪ Baby, you're a firework ♪
[00:02:35.626]♪ Come on, show 'em what you're worth ♪
[00:02:39.462]Nice job, everybody.
[00:02:40.897]♪ Make 'em go ah, ah, ah ♪
[00:02:42.772]Starting to just sweat a little bit.
[00:02:44.332]♪ As you shoot across the sky ♪
[00:02:47.082]Hamstring curls.
[00:02:48.164]♪ Baby, you're a firework ♪
[00:02:51.242]♪ Come on, let your colors burst ♪
[00:02:54.922]♪ Make 'em go ah, ah, ah ♪
[00:02:55.862]Give me four,
[00:02:58.063]three,
[00:02:59.930]four,
[00:03:00.763]three,
[00:03:01.663]two,
[00:03:02.571]one.
[00:03:03.404]Squat sequence.
[00:03:04.329]♪ Boom, boom, boom, even brighter than the moon, moon, moon ♪
[00:03:08.174]Making sure you push those hips back.
[00:03:10.033]♪ It's always been inside of you, you, you ♪
[00:03:13.414]Nice work.
[00:03:14.247]♪ And now it's time to let it through ♪
[00:03:15.676]Keep it going here.
[00:03:17.675]Some more squats, warming up that lower body.
[00:03:20.193]♪ Baby, you're a firework ♪
[00:03:22.126]♪ Come on, show 'em what you're worth ♪
[00:03:26.055]♪ Make 'em go ah, ah, ah ♪
[00:03:26.888]Give me four,
[00:03:28.935]three,
[00:03:30.805]two,
[00:03:32.705]one.
[00:03:33.538]Let's reach right across, here we go.
[00:03:34.813]♪ Baby, you're a firework ♪
[00:03:37.637]♪ Come on, let your colors burst ♪
[00:03:41.232]Keep it up.
[00:03:42.165]♪ Make 'em go ah, ah, ah ♪
[00:03:44.718]♪ You're gonna leave 'em all in awe, awe, awe ♪
[00:03:46.617]Four,
[00:03:47.557]three,
[00:03:48.390]two,
[00:03:49.223]and one.
[00:03:50.056]Overhead reach.
[00:03:50.889]♪ Boom, even brighter than the moon, moon, moon ♪
[00:03:55.246]Stretch out those obliques.
[00:03:57.396]Here we go.
[00:03:58.229]Four,
[00:04:00.019]three,
[00:04:01.883]four,
[00:04:02.716]three,
[00:04:03.716]two,
[00:04:04.616]and one.
[00:04:06.472]Awesome job with that warmup, you're looking great.
[00:04:11.661]Alrighty, for our next song here,
[00:04:13.721]we are going to just go over the moves here
[00:04:15.381]so I want you just doing a simple step out,
[00:04:19.160]then we'll be going to some kicks,
[00:04:22.003]moving our hips a little bit,
[00:04:24.036]and then when we get to that bridge,
[00:04:25.869]we are doing some curtsy lunges.
[00:04:27.349]So bring that one leg back,
[00:04:29.249]giving you a nice curtsy lunge,
[00:04:30.509]stay square to the front.
[00:04:32.590]Here we go.
[00:04:36.227]("Are You Gonna Be My Girl" by Jet)
[00:04:45.577]Hands on those hips.
[00:04:52.897]Four,
[00:04:53.958]three,
[00:04:54.958]four,
[00:04:55.791]three,
[00:04:56.624]two,
[00:04:57.457]give me kicks.
[00:04:59.347]Put those arms into it.
[00:05:06.304]Need some hips.
[00:05:07.137]♪ One, two, three, take my hand and come with me ♪
[00:05:08.258]♪ Because you look so fine that I really wanna make you mine ♪
[00:05:10.684]And kicks.
[00:05:13.378]Hips.
[00:05:14.211]♪ I said you look so fine that I really wanna make you mine ♪
[00:05:16.243]Kicks.
[00:05:17.816]♪ Four, five, six, come on and get your kicks ♪
[00:05:19.846]♪ Now you don't need the money ♪
[00:05:20.926]♪ When you look like that, do ya, honey ♪
[00:05:23.242]Add your own little flair to it.
[00:05:27.496]♪ Big black boots ♪
[00:05:29.453]♪ Long blonde hair ♪
[00:05:31.713]♪ She's so sweet with her get-back stare ♪
[00:05:33.613]Nice work, everybody.
[00:05:36.083]Walk forward.
[00:05:37.024]♪ Well, I could see you home with me ♪
[00:05:38.762]And shimmy.
[00:05:39.949]Walk back.
[00:05:40.990]♪ But you were with another man, yeah ♪
[00:05:42.670]And shimmy.
[00:05:44.310]Nice job.
[00:05:45.310]Forward.
[00:05:46.670]♪ I know we ain't got much to say ♪
[00:05:48.890]And back.
[00:05:50.030]♪ Before I let you get away, yeah ♪
[00:05:58.420]♪ I said are you gonna be my girl ♪
[00:06:00.120]And step outs.
[00:06:08.309]Four,
[00:06:09.142]three,
[00:06:09.975]two,
[00:06:10.808]then kicks.
[00:06:11.641]♪ One, two, three, take my hand and come with me ♪
[00:06:12.474]♪ Because you look so fine that I really wanna make you mine ♪
[00:06:16.556]Nice job. Kicks.
[00:06:17.536]♪ You look so fine that I really wanna make you mine ♪
[00:06:21.676]Kicks.
[00:06:22.509]♪ Four, five, six, come on and get your kicks ♪
[00:06:23.934]♪ Now you don't need that money ♪
[00:06:25.154]♪ With a face like that, do ya, honey ♪
[00:06:26.460]Hips.
[00:06:30.040]Nice work.
[00:06:31.421]♪ Big black boots ♪
[00:06:33.421]Add your own flair.
[00:06:35.781]♪ She's so sweet with her get-back stare ♪
[00:06:39.319]Bring it forward.
[00:06:40.499]♪ Well, I could see you home with me ♪
[00:06:42.621]And shimmy.
[00:06:43.964]Bring it back.
[00:06:45.062]♪ But you were with another man, yeah ♪
[00:06:48.312]Awesome, you're looking great.
[00:06:49.943]Here we go.
[00:06:50.776]♪ I know we ain't got much to say ♪
[00:06:53.212]And back.
[00:06:54.412]♪ Before I let you get away, yeah ♪
[00:07:03.992]♪ I said are you gonna be my girl ♪
[00:07:05.202]Here's that bridge.
[00:07:07.551]Curtsy lunges.
[00:07:10.251]Stay square to the front.
[00:07:15.601]♪ Oh yeah ♪
[00:07:21.329]Nice job, everybody, I know those legs are burning.
[00:07:24.751]Stay here.
[00:07:33.639]♪ I could see you home with me ♪
[00:07:34.964]Hips.
[00:07:38.920]♪ But you were with another man, yeah ♪
[00:07:42.539]Here we go.
[00:07:43.619]♪ I know we ain't got much to say ♪
[00:07:48.099]♪ Before I let you get away, yeah ♪
[00:07:52.559]Shimmy.
[00:07:53.392]♪ Be my girl, be my girl ♪
[00:07:56.348]One more time.
[00:07:57.639]♪ Are you gonna be my girl, yeah ♪
[00:08:04.929]Awesome job.
[00:08:07.018]Nice work.
[00:08:10.689]Alrighty, our next song here is going to work on those legs
[00:08:14.748]so we are going to start out with lunges to the beat,
[00:08:19.148]bring that right leg forward
[00:08:21.968]and then that left leg forward.
[00:08:24.177]Then we're going to do some side lunges
[00:08:25.838]so get down in a nice little squat here,
[00:08:28.278]bringing our feet out to the side.
[00:08:30.948]And then you will have some squats.
[00:08:32.868]So when you do those squats,
[00:08:35.163]feet planted firmly on the ground,
[00:08:37.248]you wanna make sure you push those hips back.
[00:08:40.206]Alright, let's get started with our next one.
[00:08:42.248]Here we go,
[00:08:43.081]we got some Taylor Swift for you.
[00:08:44.608]("Bad Blood" by Taylor Swift) ♪ Now we got bad blood ♪
[00:08:46.988]♪ You know it used to be mad love ♪
[00:08:49.857]Join me in four,
[00:08:51.728]three,
[00:08:53.098]four,
[00:08:53.931]three,
[00:08:54.764]two, here we go,
[00:08:55.597]and lunge.
[00:08:56.648]♪ I can't take it back, look where I'm at ♪
[00:08:59.054]♪ We was OG like D.O.C., remember that ♪
[00:09:01.783]♪ My TLC was quite OD, ID my facts ♪
[00:09:04.554]♪ Now POV of you and me, similar Iraq ♪
[00:09:06.706]Make sure that knee does not go over those front toes.
[00:09:10.169]♪ These beats of a dark heart use basslines to replace you ♪
[00:09:12.971]♪ Take time and erase you, love don't hear no more ♪
[00:09:14.934]Nice work.
[00:09:15.767]♪ No, I don't fear no more ♪
[00:09:16.609]♪ Better yet, respect ain't quite sincere no more, ah ♪
[00:09:19.212]Side lunge.
[00:09:20.045]♪ Oh, it's so sad to ♪
[00:09:21.672]Keep that core nice and strong.
[00:09:23.242]♪ Think about the good times ♪
[00:09:25.432]♪ You and I ♪
[00:09:27.192]Four,
[00:09:28.025]three,
[00:09:28.858]two,
[00:09:29.691]and squat.
[00:09:30.524]♪ Baby, now we got bad blood ♪
[00:09:31.357]And up.
[00:09:32.190]♪ You know it used to be mad love ♪
[00:09:33.023]Down
[00:09:33.856]and up.
[00:09:34.866]♪ So take a look what you've done ♪
[00:09:35.699]Down.
[00:09:37.841]♪ 'Cause, baby, now we got bad blood ♪
[00:09:40.208]Keep it going, bring you down,
[00:09:42.195]two, and up.
[00:09:43.801]Down,
[00:09:44.634]two, and up.
[00:09:46.295]♪ You made a really deep cut ♪
[00:09:49.710]Four,
[00:09:50.543]three,
[00:09:51.376]back to those front lunges.
[00:09:52.798]♪ Remember when you tried to write me off, uh-huh ♪
[00:09:55.538]♪ Remember when you thought I'd take a loss ♪
[00:09:57.478]♪ Don't you remember you thought that I would need ya ♪
[00:10:00.008]Nice job.
[00:10:01.128]♪ Oh wait, you got amnesia ♪
[00:10:02.853]Keep it going.
[00:10:04.099]♪ Battle wounds, battle scars, body bumped, bruised ♪
[00:10:05.998]♪ Stabbed in the back, brimstone fire jumping through ♪
[00:10:08.798]♪ Still all my life, I got money and power ♪
[00:10:12.258]♪ And you gotta live with the bad blood now ♪
[00:10:14.598]Side lunge.
[00:10:15.658]♪ Oh, it's so sad to ♪
[00:10:18.008]Core nice and strong.
[00:10:19.858]♪ Think about the good times ♪
[00:10:21.968]♪ You and I ♪
[00:10:23.528]Four,
[00:10:24.361]three,
[00:10:25.194]two,
[00:10:26.027]give me pulses.
[00:10:26.860]Down,
[00:10:27.693]two, and up.
[00:10:29.216]Low squats,
[00:10:31.176]your pulses coming up
[00:10:32.579]♪ So take a look what you've done ♪
[00:10:34.351]♪ 'Cause, baby, now we got bad blood ♪
[00:10:36.669]Nice work, keep going.
[00:10:37.725]♪ 'Cause, baby, now we got problems ♪
[00:10:39.947]♪ And I don't think we can solve 'em ♪
[00:10:42.847]You got it.
[00:10:43.680]Four,
[00:10:44.737]three,
[00:10:45.957]four,
[00:10:46.790]three,
[00:10:47.623]two
[00:10:48.456]and one.
[00:10:49.289]Pulse.
[00:10:50.122]♪ Band-Aids don't fix bullet holes ♪
[00:10:51.796]♪ You say sorry just for show ♪
[00:10:53.946]I know those legs are burning.
[00:10:55.496]♪ You live like that, you live with ghosts ♪
[00:10:57.815]Keep it here.
[00:10:59.121]♪ But you never let it go ♪
[00:11:00.604]♪ Band-Aids don't fix bullet holes ♪
[00:11:02.956]♪ You say sorry just for show ♪
[00:11:06.004]Four,
[00:11:07.276]three,
[00:11:08.616]four,
[00:11:10.140]three,
[00:11:11.395]four,
[00:11:12.295]three,
[00:11:13.128]two,
[00:11:13.961]one.
[00:11:14.794]Side lunge.
[00:11:15.627]♪ 'Cause, baby, now we got bad blood ♪
[00:11:16.918]♪ You know it used to be mad love ♪
[00:11:19.793]♪ So take a look what you've done ♪
[00:11:21.896]Good work.
[00:11:22.776]♪ 'Cause, baby, now we got bad blood ♪
[00:11:24.712]Keep it going here, you got it.
[00:11:26.447]♪ Now we got problems ♪
[00:11:28.106]♪ And I don't think we can solve 'em ♪
[00:11:30.826]♪ You made a really deep cut ♪
[00:11:33.716]♪ And, baby, now we got bad blood ♪
[00:11:34.549]Four,
[00:11:35.382]three,
[00:11:36.215]two,
[00:11:37.048]and squats.
[00:11:37.881]♪ 'Cause, baby, now we got bad blood ♪
[00:11:39.397]♪ You know it used to be mad love ♪
[00:11:41.596]Nice job.
[00:11:42.536]♪ So take a look what you've done ♪
[00:11:44.896]♪ 'Cause, baby, now we got bad blood ♪
[00:11:47.235]Stay here.
[00:11:48.135]♪ Now we got problems ♪
[00:11:50.635]♪ And I don't think we can solve 'em ♪
[00:11:53.745]Give me four,
[00:11:55.385]three,
[00:11:56.615]two,
[00:11:57.915]and one.
[00:12:00.865]Awesome work with that one.
[00:12:04.150]Alrighty, everyone, our next dance,
[00:12:06.451]we'll just do a quick little overview of the moves.
[00:12:08.684]We are going to start with some side-to-sides,
[00:12:12.344]like this, alrighty?
[00:12:14.524]Bringing that same arm and that same leg out to the side.
[00:12:19.134]And then after that, we'll be doing some jumps.
[00:12:22.034]So double, double, single, single, single, single.
[00:12:26.483]You'll get into that pattern.
[00:12:28.134]And then we'll be doing some circles,
[00:12:30.504]use those hips, do some nice circles along with the song.
[00:12:34.164]Alright, here we go.
[00:12:36.384]Hopefully you like this one.
[00:12:37.644]("Timber" by Pitbull)
[00:12:41.794]Here we go, side-to-sides.
[00:12:43.239]♪ It's going down, I'm yelling timber ♪
[00:12:46.174]♪ You better move, you better dance ♪
[00:12:49.174]Nice work. Keep it here.
[00:12:50.494]♪ Let's make a night you won't remember ♪
[00:12:53.733]♪ I'll be the one you won't forget ♪
[00:12:56.864]Keep it going.
[00:12:57.884]♪ Ooh, ooh, ooh, ooh ♪
[00:13:05.674]Four,
[00:13:07.357]three,
[00:13:09.088]four,
[00:13:10.128]three,
[00:13:10.968]two,
[00:13:11.801]and one.
[00:13:12.634]Jump it out.
[00:13:13.467]Double, double, double, double,
[00:13:14.686]single.
[00:13:16.804]Double,
[00:13:18.512]single, single.
[00:13:20.525]♪ Face down, booty up, timber ♪
[00:13:22.010]♪ That's the way we like, what, timber ♪
[00:13:23.840]Double,
[00:13:24.839]double,
[00:13:25.905]single, single, single, single.
[00:13:27.620]Keep it here.
[00:13:28.541]♪ Swing your partner 'round and 'round ♪
[00:13:29.374]♪ End of the night, it's going down ♪
[00:13:31.358]♪ One more shot, another round ♪
[00:13:33.041]♪ End of the night, it's going down ♪
[00:13:35.031]♪ Swing your partner 'round and 'round ♪
[00:13:37.049]♪ End of the night, it's going down ♪
[00:13:38.381]Nice job.
[00:13:39.214]♪ One more shot, another round ♪
[00:13:40.461]Single, single, single, here we go.
[00:13:42.976]Side to side.
[00:13:43.898]♪ It's going down, I'm yelling timber ♪
[00:13:45.528]♪ You better move, you better dance ♪
[00:13:49.110]♪ Let's make a night you won't remember ♪
[00:13:52.782]♪ I'll be the one you won't forget ♪
[00:13:54.863]Nice work, keep it here.
[00:13:56.732]♪ It's going down, I'm yelling timber ♪
[00:14:00.236]♪ You better move, you better dance ♪
[00:14:04.482]Four.
[00:14:05.586]♪ Let's make a night you won't remember ♪
[00:14:06.682]Three.
[00:14:08.151]Four,
[00:14:09.131]three,
[00:14:10.027]two,
[00:14:10.860]here we go, jumps.
[00:14:11.866]Double, double,
[00:14:13.776]single.
[00:14:14.609]♪ Oh, oh, oh, oh ♪
[00:14:19.265]♪ Oh, oh, oh, oh ♪
[00:14:25.926]Keep it here.
[00:14:26.849]♪ Look up in the sky, it's a bird, it's a plane ♪
[00:14:28.545]♪ Nah, it's just me, ain't a damn thing changed ♪
[00:14:30.405]♪ Live in hotels, swing on planes ♪
[00:14:31.995]Keep breathing.
[00:14:33.015]♪ Blessed to say money ain't a thing ♪
[00:14:34.025]♪ Club jumping like LeBron, now, Voli ♪
[00:14:35.946]♪ Order me another round, homie ♪
[00:14:38.053]♪ We about to climb, wild 'cause it's about to go down ♪
[00:14:40.055]Four, three, two.
[00:14:40.931]Give me circles.
[00:14:41.764]♪ Swing your partner 'round and 'round ♪
[00:14:43.231]♪ End of the night, it's going down ♪
[00:14:44.692]Other side.
[00:14:45.525]♪ One more shot, another round ♪
[00:14:46.941]♪ End of the night, it's going down ♪
[00:14:48.342]Other side.
[00:14:49.175]♪ Swing your partner 'round and 'round ♪
[00:14:50.761]♪ End of the night, it's going down ♪
[00:14:52.201]And swish.
[00:14:53.180]♪ One more shot, another round ♪
[00:14:54.399]♪ End of the night, it's going down ♪
[00:14:55.319]Here we go, side to side.
[00:14:56.240]♪ It's going down, I'm yelling timber ♪
[00:14:59.369]♪ You better move, you better dance ♪
[00:15:03.009]♪ Let's make a night you won't remember ♪
[00:15:06.629]♪ I'll be the one you won't forget ♪
[00:15:08.049]Nice work.
[00:15:09.799]Keep it here.
[00:15:10.964]♪ It's going down, I'm yelling timber ♪
[00:15:14.179]♪ You better move, you better dance ♪
[00:15:15.499]Keep it nice, bending those legs.
[00:15:17.949]♪ Let's make a night you won't remember ♪
[00:15:21.368]♪ I'll be the one you won't forget ♪
[00:15:22.423]Four,
[00:15:23.256]three,
[00:15:24.089]two,
[00:15:24.922]and one.
[00:15:25.755]Some more jumps.
[00:15:27.013]♪ Oh, oh, oh, oh ♪
[00:15:31.616]♪ Oh, oh, oh, oh ♪
[00:15:34.905]Nice work, keep it up.
[00:15:37.326]♪ Oh, oh, oh, oh ♪
[00:15:41.375]Circle.
[00:15:42.685]♪ Oh, oh, oh, oh ♪
[00:15:43.975]Switch.
[00:15:44.836]♪ Oh, oh, oh, oh ♪
[00:15:47.435]And switch.
[00:15:48.268]♪ Oh, oh, oh, oh ♪
[00:15:51.176]Last direction.
[00:15:52.095]♪ Oh, oh, oh, oh ♪
[00:15:56.745]Awesome.
[00:16:01.635]Alrighty, everybody, I'm super excited for this next one.
[00:16:04.135]Hope you like it.
[00:16:05.355]So we are just going to start out
[00:16:06.835]with a little bit of a squat,
[00:16:08.264]stamp those arms in front and in back to the beat,
[00:16:11.425]get a little bit of a crunch in there.
[00:16:14.055]Then we are going to do some side rolls,
[00:16:17.245]so bringing it back here,
[00:16:19.445]shimmy it out,
[00:16:20.985]bring it back,
[00:16:22.793]shimmy it out.
[00:16:24.225]We'll add some arms in there in a little bit.
[00:16:26.535]And then we're bringing it forward,
[00:16:28.965]shimmy it,
[00:16:29.880]so just follow my cues.
[00:16:31.325]I'm really excited for this one,
[00:16:32.845]so let's get started.
[00:16:35.602]("Fireball" by Pitbull)
[00:16:41.782]Here we go.
[00:16:42.615]♪ Mr. Worldwide to infinity ♪
[00:16:44.483]♪ You know the roof on fire ♪
[00:16:46.102]♪ We gon' boogie-oogie-oogie ♪
[00:16:47.152]Get a nice little ab crunch in here.
[00:16:48.372]♪ Like the roof on fire ♪
[00:16:49.899]♪ We gonna drink drinks and take shots until we fall out ♪
[00:16:52.349]♪ Like the roof on fire ♪
[00:16:54.009]♪ Now, baby, get the booty naked, take off all your clothes ♪
[00:16:55.749]♪ And light the roof on fire ♪
[00:16:57.419]♪ Tell her, tell her ♪ Shimmy.
[00:16:58.429]♪ Baby, baby, baby, baby, baby, baby, baby, baby ♪
[00:17:00.472]♪ I'm on fire ♪
[00:17:01.572]♪ I tell her ♪ And shimmy.
[00:17:02.572]♪ Baby, baby, baby, baby, baby, baby, baby, baby ♪
[00:17:04.483]♪ I'm a fireball ♪
[00:17:05.700]Here we go, roll.
[00:17:08.038]Shimmy right,
[00:17:08.913]shimmy left.
[00:17:12.913]Nice job.
[00:17:20.619]♪ Fireball ♪
[00:17:21.452]Walk it out.
[00:17:22.285]♪ I saw, I came, I conquered ♪
[00:17:23.118]♪ Or should I say I saw, I conquered, I came ♪
[00:17:24.969]Back. ♪ They say the chico on fire ♪
[00:17:26.129]♪ And he no liar, while y'all sipping, he running the game ♪
[00:17:28.680]Walk it forward.
[00:17:29.513]♪ Get that kitty little noogie in a nice, nice little shade ♪
[00:17:33.000]And back.
[00:17:33.833]♪ I gave Suzie a little pat up on the booty ♪
[00:17:34.666]♪ And she turned around and said walk this way ♪
[00:17:36.395]Stamp it out.
[00:17:37.228]♪ I was born in a flame ♪ Nice little ab crunch.
[00:17:40.594]♪ Mama said that everyone would know my name ♪
[00:17:44.307]Keep it here. ♪ I'm the best you never had ♪
[00:17:48.378]♪ If you think I'm burning out, I never am ♪
[00:17:51.008]Four, three, two, here we go.
[00:17:52.654]♪ I'm on fire ♪
[00:17:55.838]♪ I'm on fire ♪
[00:17:59.478]♪ I'm on fire ♪ One last time.
[00:18:03.388]♪ I'm on fire ♪
[00:18:07.228]Here we go. ♪ Fireball ♪
[00:18:10.368]And shimmy.
[00:18:14.428]I think this one is fun.
[00:18:15.628]Here we go.
[00:18:23.297]Nice job, stamp it out.
[00:18:24.347]♪ Sticks and stones may break my bones ♪
[00:18:25.627]♪ But I don't care what y'all say ♪
[00:18:27.657]♪ 'Cause as the world turns, y'all boys gonna learn ♪
[00:18:29.517]♪ That this chico right here don't play, uh-huh ♪
[00:18:31.564]♪ That boy's from the bottom, bottom of the map ♪
[00:18:33.807]♪ M.I.A USA ♪
[00:18:35.316]♪ I gave Suzie a little pat up on the booty ♪
[00:18:36.747]♪ And she turned around and said walk this way ♪
[00:18:38.004]Walking forward, here we go.
[00:18:39.457]♪ I was born in a flame ♪
[00:18:42.776]And back.
[00:18:43.609]♪ Mama said that everyone would know my name ♪
[00:18:46.757]And forward. ♪ I'm the best you never had ♪
[00:18:50.666]And back.
[00:18:51.499]♪ If you think I'm running out, I never am ♪
[00:18:53.735]Give me those arms, here we go.
[00:18:55.056]♪ I'm on fire ♪
[00:18:58.016]♪ I'm on fire ♪
[00:19:01.895]♪ I'm on fire ♪ Nice job.
[00:19:05.796]♪ I'm on fire ♪
[00:19:09.926]♪ Fireball ♪
[00:19:11.281]Here we go.
[00:19:16.784]Shimmy.
[00:19:21.895]Nice job.
[00:19:25.370]Keep it here.
[00:19:26.949]That's it, I want fast feet.
[00:19:28.456]♪ We're taking it, we're taking it ♪
[00:19:29.380]♪ We're taking it down ♪
[00:19:30.213]♪ We're taking it, we're taking it ♪
[00:19:31.345]♪ We're taking it down ♪
[00:19:32.178]♪ We're taking it, we're taking it ♪
[00:19:33.236]♪ We're taking it down ♪
[00:19:34.226]♪ We're taking it, we're taking it ♪
[00:19:35.159]♪ We're taking it down ♪
[00:19:36.142]♪ We're taking it, we're taking it ♪
[00:19:37.325]♪ We're taking it down ♪
[00:19:38.183]Try and get a little bit lower.
[00:19:40.264]♪ We're taking it, we're taking it ♪
[00:19:41.097]♪ We're taking it down ♪
[00:19:41.930]♪ Now we're bringing it, we're bringing it ♪
[00:19:42.837]♪ We're bringing it back ♪
[00:19:43.858]♪ We're bringing it, we're bringing it ♪
[00:19:44.817]♪ We're bringing it back ♪
[00:19:45.692]Add a little jump squat in there if you can.
[00:19:47.817]♪ We're bringing it, we're bringing it ♪
[00:19:48.959]♪ We're bringing it back ♪
[00:19:50.017]♪ We're bringing it, we're bringing it ♪
[00:19:50.942]♪ We're bringing it back ♪
[00:19:52.033]♪ We're bringing it, we're bringing it ♪
[00:19:52.950]♪ We're bringing it back ♪
[00:19:53.783]♪ We're bringing it, we're bringing it ♪
[00:19:54.783]♪ We're bringing it back ♪
[00:19:57.000]♪ Fireball ♪
[00:19:57.833]Let's roll it.
[00:19:59.441]Shimmy.
[00:20:01.031]Nice work.
[00:20:06.781]You got it.
[00:20:12.671]Keep it going.
[00:20:20.729]♪ I tell her ♪
[00:20:21.562]♪ Baby, baby, baby, baby, baby, baby, baby, baby ♪
[00:20:23.446]♪ I'm on fire ♪ Fast feet.
[00:20:24.886]♪ I tell her ♪
[00:20:25.719]♪ Baby, baby, baby, baby, baby, baby, baby, baby ♪
[00:20:27.636]♪ I'm a fireball ♪
[00:20:29.556]Awesome.
[00:20:30.658]That one's so fun.
[00:20:34.601]Alrighty, our next one will be some fun too.
[00:20:37.894]We are going to start it out.
[00:20:39.279]I want you to turn to the side,
[00:20:41.630]put some arms into it,
[00:20:43.577]and then we will be bringing it back
[00:20:46.087]and bringing it forward
[00:20:47.687]so doing a little bit of an ab crunch there.
[00:20:50.242]Then we are going to do some circles
[00:20:54.577]so get into a nice little squat here
[00:20:57.097]and go
[00:20:59.367]from one side to the other
[00:21:00.777]to the beat of the music.
[00:21:01.698]We'll add some claps in there.
[00:21:03.287]And then after that, we'll be doing some fast feet.
[00:21:06.638]Here we go.
[00:21:11.048]("One Wine" by Machel Montano)
[00:21:11.881]♪ Tell them, tell them, Major Lazer ♪
[00:21:13.286]♪ Machel and Sean Paul will show them ♪
[00:21:15.506]♪ What me tell 'em, say me have to tell them ♪
[00:21:18.211]Turn to the side, here we go.
[00:21:19.727]♪ Just a Tuesday night, me there around the chill spot ♪
[00:21:22.013]♪ When she walk in, the whole place get quiet ♪
[00:21:24.133]Other side.
[00:21:24.966]♪ How the girl look, trust me her thing shot ♪
[00:21:26.832]♪ But it not the first time me see the girl and she hot ♪
[00:21:28.312]Ab crunch.
[00:21:29.187]Nice work, other side.
[00:21:30.357]♪ (sings in foreign language) ♪
[00:21:32.237]Ab crunch.
[00:21:34.864]To the side.
[00:21:39.151]Nice squat, here we go.
[00:21:40.765]♪ I love the way she looks ♪
[00:21:42.394]♪ Her pretty face and smile gotta hold on me ♪
[00:21:44.434]Other side.
[00:21:45.594]♪ And the way she moves ♪
[00:21:47.160]♪ In a d-dance when I whining on her body ♪
[00:21:48.914]Add some claps.
[00:21:50.774]♪ Get away, she's mine ♪
[00:21:52.231]♪ This girl, I don't wanna share with nobody ♪
[00:21:53.782]One more time.
[00:21:55.289]♪ It didn't take no time ♪
[00:21:56.832]♪ I'm 'bout to fall in love from one wine ♪
[00:21:58.668]Fast feet.
[00:21:59.648]♪ Just one wine, only one wine, a little one wine ♪
[00:22:03.849]♪ Just one wine, only one wine, a little one wine ♪
[00:22:06.927]Nice job.
[00:22:08.241]Keep it up, here we go.
[00:22:09.440]♪ Just one wine, only one wine, a little one wine ♪
[00:22:13.774]♪ Just one wine, only one wine, a little one wine ♪
[00:22:18.088]Add some arms.
[00:22:19.188]♪ Wine and break out, break out, girl ♪
[00:22:23.488]Nice work.
[00:22:24.408]♪ Wine and break out, break out, girl ♪
[00:22:26.218]♪ Girl, your body hot, I want you twist it and turn it ♪
[00:22:28.648]And keep it going.
[00:22:29.648]♪ Wine and break out, break out, girl ♪
[00:22:31.748]♪ Wine and break out, break out, girl ♪
[00:22:34.158]♪ Wine and break out, break out, girl ♪
[00:22:35.999]♪ Girl, your body hot, I want you twist it and turn it ♪
[00:22:37.758]To the side.
[00:22:39.078]♪ Yo, I holding on to she waistline ♪
[00:22:40.058]Ab crunch.
[00:22:42.615]Other side.
[00:22:44.068]♪ Tell ya, this girl have the best wine ♪
[00:22:46.218]♪ And I'm single so now is the best time ♪
[00:22:50.166]Nice work. Ab crunch.
[00:22:51.338]♪ She my queen, I'll give her the crown ♪
[00:22:53.578]♪ I've been dealing with woman a long time ♪
[00:22:55.978]♪ But I never feel so from one wine ♪
[00:22:57.538]And here we go, squat.
[00:22:59.078]♪ I love the way she looks ♪
[00:23:00.808]♪ Her pretty face and smile gotta hold on me ♪
[00:23:02.898]Other direction.
[00:23:04.198]♪ And the way she moves ♪
[00:23:05.818]♪ In a d-dance when I'm whining on her body ♪
[00:23:07.458]Add some claps.
[00:23:08.778]♪ Get away, she's mine ♪
[00:23:10.748]♪ This girl, I don't wanna share with nobody ♪
[00:23:12.468]Other direction.
[00:23:13.728]♪ It didn't take no time ♪
[00:23:15.328]♪ I'm 'bout to fall in love from one wine ♪
[00:23:17.028]Fast feet.
[00:23:18.048]♪ Just one wine, only one wine, a little one wine ♪
[00:23:22.406]♪ Just one wine, only one wine, a little one wine ♪
[00:23:26.083]♪ I'm 'bout to fall in love from one wine ♪
[00:23:27.432]Here we go, keep it up.
[00:23:28.443]♪ Just one wine, only one wine, a little one wine ♪
[00:23:31.812]♪ Just one wine, only one wine, a little one wine ♪
[00:23:33.902]Three,
[00:23:34.962]two,
[00:23:36.502]one.
[00:23:37.335]Here we go, arms.
[00:23:40.048]Toes.
[00:23:42.148]Arms.
[00:23:44.688]♪ Girl, your body hot, I want you twist it and turn it ♪
[00:23:46.978]Keep it up.
[00:23:54.538]♪ Girl, your body hot, I want you twist it and turn it ♪
[00:23:56.438]Again, to the side.
[00:23:57.878]♪ Wine and break out, break out, girl ♪
[00:24:01.388]To the other side.
[00:24:02.468]♪ Wine and break out, break out, girl ♪
[00:24:04.264]♪ Girl, your body hot, I want you twist it and turn it ♪
[00:24:06.397]Here we go, one more time.
[00:24:07.608]♪ Wine and break out, break out, girl ♪
[00:24:09.738]♪ Wine and break out, break out, girl ♪
[00:24:11.648]And again.
[00:24:12.538]♪ Wine and break out, break out, girl ♪
[00:24:14.168]♪ Girl, your body hot, I want you twist it and turn it ♪
[00:24:16.113]Now some squats.
[00:24:17.576]♪ I love the way she looks ♪
[00:24:18.409]And up,
[00:24:19.277]down,
[00:24:20.218]and up,
[00:24:21.660]down,
[00:24:22.568]and up.
[00:24:24.073]♪ In a d-dance when I'm whining on her body ♪
[00:24:25.786]Nice work, keep it going.
[00:24:27.305]♪ Get away, she's mine ♪
[00:24:29.112]♪ This girl, I don't wanna share with nobody ♪
[00:24:32.186]♪ It didn't take no time ♪
[00:24:33.877]Four, three, two,
[00:24:35.337]here we go, fast feet.
[00:24:36.617]♪ Just one wine, only one wine, a little one wine ♪
[00:24:40.117]♪ Just one wine, only one wine, a little one wine ♪
[00:24:44.096]♪ Falling in love from one wine ♪
[00:24:45.946]Keep it up.
[00:24:46.779]♪ Just one wine, only one wine, a little one wine ♪
[00:24:50.535]♪ Just one wine, only one wine, a little one wine ♪
[00:24:55.087]♪ Alright, babe ♪
[00:24:56.876]Awesome job.
[00:25:01.682]Alrighty, this next one,
[00:25:02.536]we'll be getting in a lot of squats,
[00:25:04.287]so just join me,
[00:25:06.723]and if you wanna bring your squat lower, you can,
[00:25:08.679]otherwise if you wanna keep it a little bit shallower,
[00:25:11.373]you're fine with doing that too.
[00:25:13.584]Here we go.
[00:25:19.414]("Superhuman" by Campfire)
[00:25:21.688]♪ Ah, ah ♪
[00:25:24.406]Get into that nice squat position, here we go.
[00:25:27.544]Bring it down,
[00:25:28.784]two,
[00:25:29.617]and up.
[00:25:33.048]♪ Whoa, ah ♪
[00:25:34.053]Push those hips back.
[00:25:37.597]♪ Whoa, whoa ♪
[00:25:39.264]Keep it going, bring you down slower,
[00:25:41.564]and up.
[00:25:43.303]Down,
[00:25:44.452]and up.
[00:25:46.379]Feet about hip width apart.
[00:25:47.952]♪ I've been seeing changes ♪
[00:25:48.849]♪ If you talking fire then we speak the same language ♪
[00:25:51.660]Nice work.
[00:25:52.674]Down,
[00:25:53.576]two,
[00:25:54.409]and up.
[00:25:55.375]♪ And I don't ever get extinguished ♪
[00:25:56.625]♪ Can count my friends on one set of fingers ♪
[00:26:00.001]♪ And they trying to cut the supply ♪
[00:26:02.147]♪ But my energy is at an all-time high ♪
[00:26:03.437]Keep it low.
[00:26:06.977]One leg out, here we go.
[00:26:09.712]♪ Coming up, I'm coming up ♪
[00:26:11.866]Stay nice and low on that squat.
[00:26:13.726]♪ I feel the rush ♪
[00:26:15.326]♪ If this ain't legendary, what you call it ♪
[00:26:17.846]♪ I said if this ain't legendary, what you call it ♪
[00:26:19.816]Keep it going.
[00:26:21.291]♪ Oh, feel the vibe, I feel the vibe ♪
[00:26:25.024]♪ Extra live, I'm extra live ♪
[00:26:26.653]And pulls.
[00:26:27.756]♪ And I don't need improvement ♪
[00:26:30.040]♪ I fell asleep but, man, woke up superhuman ♪
[00:26:32.316]Two, one.
[00:26:33.942]Give those legs a little bit of a rest.
[00:26:35.371]Here we go.
[00:26:36.204]And squat.
[00:26:37.037]♪ Tension thick enough to cut it with a knife ♪
[00:26:39.716]♪ The pressure building like it's trying to bust a pipe ♪
[00:26:41.715]Burning out those legs here, stay with me.
[00:26:43.685]♪ Chaos don't take a day off, a lot of wrongs to right ♪
[00:26:45.474]♪ I was built for the hustle, hard working, late nights ♪
[00:26:49.154]♪ Oh no, they never seen a force like this ♪
[00:26:51.705]♪ Five fingers balled up into one firm fist ♪
[00:26:55.364]♪ So if history is written by the victor ♪
[00:26:57.686]Repeating that pattern.
[00:26:58.819]♪ Then leave blank pages with a space for my picture ♪
[00:27:02.241]To the side, here we go.
[00:27:05.514]♪ Coming up, I'm coming up ♪
[00:27:08.620]♪ Feel the rush, I feel the rush ♪
[00:27:10.681]Stay deep in that squat.
[00:27:12.050]♪ If this ain't legendary, what you call it ♪
[00:27:14.040]♪ I said if this ain't legendary, what you call it ♪
[00:27:15.390]More here for strength track here, keep it going.
[00:27:18.457]♪ Feel the vibe, I feel the vibe ♪
[00:27:21.167]♪ Extra live, I'm extra live ♪
[00:27:23.827]♪ And I don't need improvement ♪
[00:27:26.217]♪ Fell asleep but, man, woke up superhuman ♪
[00:27:28.377]Keep it low. Pulse.
[00:27:30.007]♪ Whoa, whoa ♪
[00:27:35.027]♪ Pressure turned me into a giant ♪
[00:27:36.843]Keep it here.
[00:27:37.842]♪ A thin line between living and dying ♪
[00:27:40.597]♪ I'm on the edge and I might just dive in ♪
[00:27:43.967]♪ Whoa, whoa, whoa ♪
[00:27:48.497]Nice job.
[00:27:50.927]Keep it here, you got it.
[00:27:58.095]♪ Whoa ♪
[00:27:59.525]Those legs hurt, keep going.
[00:28:02.448]♪ Coming with me or I'm going alone ♪
[00:28:05.348]♪ Changes, man, I'm talking changes ♪
[00:28:07.618]♪ On the crash course but I ain't afraid of danger ♪
[00:28:12.348]To the side. ♪ Now let me give you ♪
[00:28:13.427]♪ What you came for ♪
[00:28:15.430]♪ Whoa, whoa, whoa, ah ♪
[00:28:19.908]Nice job.
[00:28:21.268]♪ Whoa, whoa, whoa, ah ♪
[00:28:34.278]Alright, this one should be pretty easy to get a hang of.
[00:28:36.308]So you're gonna turn to the side,
[00:28:38.148]forward, backward,
[00:28:39.988]forward, backward, forward,
[00:28:41.548]switch sides.
[00:28:42.448]Forward, backward,
[00:28:44.089]forward, back, forward.
[00:28:46.438]Alright, we'll do that
[00:28:47.761]and we are going to go into some cross punches.
[00:28:50.247]Make sure that that arm does not cross that midline.
[00:28:53.138]If you need to put your hand here to stop your other hand,
[00:28:54.948]you can.
[00:28:56.508]Get ready, here we go.
[00:28:58.836]("Temperature" by Sean Paul)
[00:29:00.694]♪ Sean da Paul ♪
[00:29:01.527]♪ So me give it to, so me give it to ♪
[00:29:02.819]Just bring it to the beat here.
[00:29:04.313]♪ To all girls ♪
[00:29:05.198]♪ Five million and 40 naughty shawty, baby girl ♪
[00:29:08.938]♪ All my girls, all my girls ♪
[00:29:10.848]Turn it to the side, here we go.
[00:29:12.708]Forward, backward.
[00:29:14.598]♪ I wanna be keeping you warm ♪
[00:29:15.918]Switch sides.
[00:29:16.751]Forward, backward,
[00:29:18.288]forward, back, forward.
[00:29:20.218]♪ Oh lord, girl, I got the right tactics to turn you on ♪
[00:29:23.700]You got it.
[00:29:24.986]♪ Wanna be the papa, you can be the mom, oh girl ♪
[00:29:27.778]Do it again.
[00:29:28.729]♪ Make I see the girl, them break out on the floor ♪
[00:29:30.229]♪ From you don't want no worthless performer ♪
[00:29:32.049]♪ From you don't want no man what can't turn you on ♪
[00:29:34.274]♪ Girl, make I see your hand, them up on ya ♪
[00:29:35.318]You got it.
[00:29:37.034]♪ Nor eat no yam, no steam fish, nor no green banana ♪
[00:29:39.763]♪ But down in Jamaica we give it to you hot like a sauna ♪
[00:29:41.906]Bring it to those cross punches.
[00:29:43.496]♪ The way the time cold, I wanna be keeping you warm ♪
[00:29:46.573]♪ I got the right temperature to shelter you from the storm ♪
[00:29:50.360]Nice job.
[00:29:51.193]♪ Oh lord, girl, I got the right tactics to turn you on ♪
[00:29:54.277]♪ And, girl, I ♪
[00:29:55.110]Four,
[00:29:55.960]three,
[00:29:56.873]two,
[00:29:57.800]and one.
[00:29:58.633]Bring it to some stamps.
[00:29:59.466]♪ Bumper exposed and, girl, you got your chest out ♪
[00:30:01.475]Ab crunch. Nice work.
[00:30:04.850]Ab crunch.
[00:30:06.973]♪ Me have to flaunt it because me god bless her ♪
[00:30:08.326]♪ And, girl, if you want it you have to confess out ♪
[00:30:09.886]Nice job.
[00:30:10.719]♪ And no lie, we need set speed to test the mattress out ♪
[00:30:13.587]Cross punch.
[00:30:14.420]♪ The way the time cold, I wanna be keeping you warm ♪
[00:30:17.236]♪ I got the right temperature to shelter you from the storm ♪
[00:30:21.164]Keep it going.
[00:30:21.997]♪ Oh lord, girl, I got the right tactics to turn you on ♪
[00:30:24.993]♪ And, girl, I ♪
[00:30:25.826]Four,
[00:30:26.659]three,
[00:30:27.510]two,
[00:30:28.454]one.
[00:30:29.287]Turn to the side.
[00:30:30.120]♪ Girl, don't say me crazy now ♪
[00:30:31.224]♪ This strange love, it a no Bridgette and Flava show ♪
[00:30:32.804]Other side.
[00:30:33.637]♪ Time for us make baby now ♪
[00:30:35.193]Forward, back, forward.
[00:30:37.454]♪ Woman, don't play me now ♪
[00:30:38.844]♪ 'Cause I'm no Fred Sanford nor Grady, yo ♪
[00:30:41.204]♪ My lovin' is the way to go, my lovin' is the way to go ♪
[00:30:44.161]Cross punch.
[00:30:44.994]♪ The way the time cold, I wanna be keeping you warm ♪
[00:30:48.033]♪ I got the right temperature to shelter you from the storm ♪
[00:30:51.994]You got it, keep going.
[00:30:53.093]♪ Oh lord, girl, I got the right tactics to turn you on ♪
[00:30:55.784]♪ And, girl, I ♪
[00:30:57.742]Three,
[00:30:58.575]two,
[00:30:59.408]one.
[00:31:00.241]Some stamps.
[00:31:01.074]♪ When you roll with a player like me ♪
[00:31:01.965]♪ With a brother like me, girl, there is no other ♪
[00:31:02.897]Ab crunch.
[00:31:04.443]♪ No need to talk it right here ♪
[00:31:05.881]♪ Just park it right here, keep it undercover ♪
[00:31:08.313]♪ From me love how you fit into your blouse ♪
[00:31:09.613]♪ How you fit into your jeans and me wanna discover ♪
[00:31:11.553]Awesome.
[00:31:12.386]♪ Everything out, you baby girl, can you hear when me utter ♪
[00:31:14.923]Cross punch.
[00:31:15.779]♪ The way the time cold, I wanna be keeping you warm ♪
[00:31:18.233]Nice and strong.
[00:31:19.066]♪ I got the right temperature to shelter you from the storm ♪
[00:31:23.182]♪ Oh lord, girl, I got the right tactics to turn you on ♪
[00:31:26.482]♪ And, girl, I ♪ Keep going.
[00:31:27.589]Four,
[00:31:28.464]three,
[00:31:29.297]two,
[00:31:30.130]one,
[00:31:30.963]and stamps.
[00:31:31.799]♪ Make I see the girl, them break out on the floor ♪
[00:31:33.218]♪ From you don't want no worthless performer ♪
[00:31:35.098]♪ From you don't want no man what can't turn you on ♪
[00:31:37.101]Ab crunch, keep it going.
[00:31:40.026]♪ Nor eat no yam, no steam fish, nor no green banana ♪
[00:31:42.739]♪ But down in Jamaica we give it to you hot like a sauna ♪
[00:31:44.597]Add a little circle to those hips if you want.
[00:31:46.039]Here we go, cross punch.
[00:31:46.899]♪ The way the time cold, I wanna be keeping you warm ♪
[00:31:49.528]♪ I got the right temperature to shelter you from the storm ♪
[00:31:53.528]♪ Oh lord, girl, I got the right tactics to turn you on ♪
[00:31:57.229]♪ And, girl, I ♪
[00:31:58.088]Four,
[00:31:58.921]three,
[00:31:59.887]two,
[00:32:00.845]turn to the side.
[00:32:05.024]Other side.
[00:32:08.793]Other side.
[00:32:12.693]Nice work.
[00:32:13.623]Four,
[00:32:14.456]three,
[00:32:15.289]four, three, two, one.
[00:32:18.106]Awesome.
[00:32:21.316]Alright, everybody, we are just going to
[00:32:23.165]go through the moves for this next one here.
[00:32:25.076]We'll be doing it quick,
[00:32:25.909]so eight counts of steps forward and backward alternating,
[00:32:28.295]so front, back, front, back,
[00:32:32.306]on the same leg.
[00:32:33.139]And then other leg,
[00:32:36.406]like that.
[00:32:37.646]Then we are going to bring it to some hip circles,
[00:32:40.016]so go one way,
[00:32:41.406]and then do the other one.
[00:32:43.296]We'll be doing a variation of some skiers,
[00:32:46.016]I just wanna celebrate.
[00:32:48.316]And then bring it to the side
[00:32:50.483]and doing a little bit of shimmy.
[00:32:52.283]So let's celebrate.
[00:32:54.177]Forward, one. ("Celebrate" by Pitbull)
[00:32:55.691]♪ I just wanna celebrate ♪
[00:32:57.761]Other side, front.
[00:32:58.786]♪ I just wanna celebrate ♪
[00:33:01.126]Let's go.
[00:33:01.959]♪ Tonight we're making history ♪
[00:33:05.056]Good work.
[00:33:05.889]♪ I just wanna celebrate ♪
[00:33:08.926]Keep it here.
[00:33:09.759]♪ We've been around the world, same song ♪
[00:33:10.936]♪ Work hard, play hard, all day long ♪
[00:33:12.666]Other side.
[00:33:13.499]♪ All the continents get jealous over me ♪
[00:33:14.727]♪ You can see me 3D overseas ♪
[00:33:16.617]♪ If you know me, then you know where to find me ♪
[00:33:18.416]♪ Off in the Bahamas with a bad one behind me ♪
[00:33:20.436]♪ Now live it up, live it up, live it up ♪
[00:33:22.187]♪ Baby, pick it up, pick it up, pick it up ♪
[00:33:23.208]Get those hips ready, here we go.
[00:33:24.528]♪ Boom, boom, around the world ♪
[00:33:26.466]♪ Boom, boom, no kidding, girl ♪
[00:33:27.976]Other way.
[00:33:28.809]♪ Boom, boom, that's the way we like to play ♪
[00:33:31.641]Other way.
[00:33:32.474]♪ Boom, boom, around the world ♪ Have fun with it.
[00:33:34.002]♪ Boom, boom, no kidding, girl ♪
[00:33:35.451]Here we go.
[00:33:36.284]♪ Boom, boom, that's the way we like to play ♪
[00:33:39.037]Here we go, skiers.
[00:33:40.066]♪ I just wanna celebrate ♪
[00:33:42.834]Add a little jump if you want.
[00:33:44.134]♪ I just wanna celebrate ♪
[00:33:46.684]Nice work.
[00:33:47.517]♪ Tonight we're making history ♪
[00:33:51.025]♪ I just wanna celebrate ♪
[00:33:53.804]Turn to the side.
[00:33:57.014]Shimmy. ♪ Turn it up ♪
[00:33:58.614]Other side.
[00:34:01.844]Awesome, keep it up.
[00:34:05.374]♪ Turn it up ♪
[00:34:09.364]Back to the steps.
[00:34:10.197]♪ I've been patiently waiting for you to shake and shake it ♪
[00:34:12.216]♪ Make it or take it, the point is we made it ♪
[00:34:13.495]Other foot.
[00:34:14.328]♪ Courted by the game, call us Tom Brady ♪
[00:34:15.518]♪ And it's not our fault that we have all the ladies ♪
[00:34:17.111]Nice job.
[00:34:17.944]♪ But it's hard to see these ladies ♪
[00:34:18.777]♪ When your middle name's Equator ♪
[00:34:19.617]♪ All around the globe, matter of fact, see you later ♪
[00:34:21.209]♪ They're great, we're great at world war, dominators ♪
[00:34:22.949]♪ And we're also some smooth operators ♪
[00:34:24.579]Hip circles.
[00:34:25.590]♪ Boom, boom, around the world ♪
[00:34:27.013]♪ Boom, boom, no kidding, girl ♪
[00:34:28.646]Other way.
[00:34:29.479]♪ Boom, boom, that's the way we like to play ♪
[00:34:32.440]Other side.
[00:34:33.273]♪ Boom, boom, around the world ♪
[00:34:34.603]♪ Boom, boom, no kidding, girl ♪
[00:34:35.987]Other side.
[00:34:36.886]♪ Boom, boom, that's the way we like to play ♪
[00:34:38.603]Back to those skiers, here we go.
[00:34:40.283]♪ I just wanna celebrate ♪
[00:34:43.013]You can take out the jump
[00:34:43.913]if you want a little less impact.
[00:34:45.213]♪ I just wanna celebrate ♪
[00:34:47.139]Nice work.
[00:34:47.972]♪ Tonight we're making history ♪
[00:34:51.553]♪ I just wanna celebrate ♪
[00:34:54.153]Turn to the side, here we go.
[00:34:57.373]Shimmy.
[00:34:58.393]♪ Turn it up ♪
[00:35:00.683]Add a little flair to it.
[00:35:05.923]♪ Turn it up ♪
[00:35:10.054]Step it out.
[00:35:10.887]♪ Live it up, live it up ♪
[00:35:12.224]♪ Don't let life live you, live you ♪
[00:35:13.924]Other foot.
[00:35:14.757]♪ It's a good time, good time ♪
[00:35:16.013]♪ So we give you, give you ♪
[00:35:17.513]Other foot.
[00:35:18.346]♪ Now live it up, live it up, live it up ♪
[00:35:19.871]♪ Live it up, live it up ♪
[00:35:21.529]And switch.
[00:35:22.362]♪ Live it up, live it up ♪
[00:35:25.337]Skiers.
[00:35:26.170]♪ I just wanna celebrate ♪
[00:35:29.806]Nice job. ♪ I just wanna celebrate ♪
[00:35:32.667]Keep it up.
[00:35:33.500]♪ Tonight we're making history ♪
[00:35:37.054]Four,
[00:35:38.135]three,
[00:35:38.968]two,
[00:35:39.801]one.
[00:35:40.634]To the side.
[00:35:43.705]♪ Turn it up ♪ Nice work.
[00:35:47.375]♪ Let's celebrate ♪ Here we go.
[00:35:51.235]♪ Turn it up ♪
[00:35:54.895]♪ Let's celebrate ♪
[00:35:56.542]Nice.
[00:35:59.275]Next one here,
[00:36:00.655]we are going to start out with some side squats.
[00:36:04.114]So I just want you to keep it here,
[00:36:06.294]bring those squats out to the side,
[00:36:09.885]knees not going over those toes.
[00:36:12.325]Nice job.
[00:36:13.675]Then we'll be bringing it to some jumps,
[00:36:15.426]put those arms up in the air.
[00:36:17.176]After that, we are going to do some steps forward.
[00:36:20.936]So single, single,
[00:36:22.801]double, double.
[00:36:23.834]Single, single,
[00:36:25.733]double.
[00:36:27.233]Alright?
[00:36:28.714]Here we go.
[00:36:31.064]("Feel This Moment" by Pitbull)
[00:36:33.999]♪ Ask for advice, get money twice ♪
[00:36:35.729]Join me in those side squats.
[00:36:37.507]♪ I'm from the dirty but that chico nice ♪
[00:36:41.014]♪ Y'all call it a moment, I call it life ♪
[00:36:43.236]Keep it here.
[00:36:44.305]♪ One day while my light is glowing ♪
[00:36:47.566]♪ I'll be in my castle golden ♪
[00:36:51.226]♪ But until the gates are open ♪ Send those hips back.
[00:36:54.616]♪ I just wanna feel this moment ♪
[00:36:56.825]Nice job, keep going.
[00:36:58.325]♪ Whoa ♪
[00:37:01.655]♪ I just wanna feel this moment ♪
[00:37:05.245]♪ Whoa ♪
[00:37:08.726]Four,
[00:37:09.775]three,
[00:37:10.608]two,
[00:37:11.441]one.
[00:37:12.274]Jumps.
[00:37:15.296]Up in the air arms.
[00:37:18.483]♪ Christina Aguilera ♪
[00:37:21.856]♪ (sings in foreign language) ♪
[00:37:23.317]Four,
[00:37:24.150]three,
[00:37:24.983]two,
[00:37:25.816]one.
[00:37:26.649]Here we go.
[00:37:39.005]Four, three, two,
[00:37:40.187]here we go.
[00:37:41.020]Single, single,
[00:37:42.528]double.
[00:37:43.519]♪ From the tallest building in Tokyo ♪
[00:37:44.352]♪ Long way from them hard ways ♪ You got it.
[00:37:45.963]♪ Bills and Os and oh-yays ♪
[00:37:48.005]♪ Dade County always, 305 all day ♪
[00:37:51.002]♪ Now, baby, we can parlay ♪
[00:37:52.762]♪ Or, baby, we can party ♪
[00:37:54.262]Keep it going.
[00:37:55.102]♪ She read books ♪
[00:37:56.042]♪ Especially about red rooms and tie-ups ♪
[00:37:58.542]♪ I got her hooked ♪
[00:38:00.082]Going back to those squats here soon.
[00:38:03.047]♪ Nice to meet ya ♪
[00:38:03.960]♪ But time is money, only difference is that I own it ♪
[00:38:07.081]♪ Now let's stop time and enjoy this moment ♪
[00:38:08.250]Here we go, side squats.
[00:38:09.450]♪ One day while my light is glowing ♪
[00:38:12.415]♪ I'll be in my castle golden ♪
[00:38:15.965]♪ But until the gates are open ♪
[00:38:19.443]♪ I just wanna feel this moment ♪
[00:38:21.865]Keep it here.
[00:38:23.045]♪ Whoa ♪
[00:38:26.454]♪ I just wanna feel this moment ♪
[00:38:29.905]♪ Whoa ♪
[00:38:33.555]♪ I just wanna feel this moment ♪
[00:38:36.785]Jump.
[00:38:50.264]Nice work, here we go.
[00:38:51.329]Single, single,
[00:38:53.033]double.
[00:38:54.024]♪ It make sense, don't it ♪
[00:38:55.216]♪ I make dollars, I mean billions ♪
[00:38:56.938]♪ I'm a genius, I mean brilliant ♪
[00:38:58.708]♪ The streets is what schooled him ♪
[00:39:00.087]♪ And made him slicker than Slick Rick the Ruler ♪
[00:39:02.237]♪ I've lost a lot and learned a lot ♪
[00:39:03.897]♪ But I'm still undefeated like Shula ♪
[00:39:05.097]Keep it here.
[00:39:05.930]Single, single,
[00:39:07.018]double.
[00:39:08.137]♪ I break down companies with all my peeps ♪
[00:39:09.297]♪ Baby, we can travel the world ♪
[00:39:10.678]♪ And I can give you and all you can see ♪
[00:39:12.866]♪ Time is money, only difference is I own it ♪
[00:39:14.680]Double.
[00:39:15.930]Single, single,
[00:39:17.530]and double.
[00:39:18.959]And squats.
[00:39:19.792]♪ One day while my light is glowing ♪
[00:39:23.039]♪ I'll be in my castle golden ♪
[00:39:26.154]Nice work, keep it going.
[00:39:27.348]♪ But until the gates are open ♪
[00:39:30.308]Keep those squats nice and low.
[00:39:31.909]♪ I just wanna feel this moment ♪
[00:39:33.129]Here we go.
[00:39:33.962]♪ Whoa ♪ Those legs might be burning.
[00:39:36.779]Stay with me.
[00:39:37.838]♪ I just wanna feel this moment ♪
[00:39:40.663]♪ Whoa ♪
[00:39:44.217]♪ I just wanna feel this moment ♪
[00:39:47.218]Do those jumps, here we go.
[00:40:01.957]Keep it going.
[00:40:02.790]♪ Whoa ♪
[00:40:05.464]♪ I just wanna feel this moment ♪
[00:40:08.957]Nice work. ♪ Whoa ♪
[00:40:12.810]Four,
[00:40:13.643]three,
[00:40:14.476]two,
[00:40:15.309]one.
[00:40:17.171]Nice job.
[00:40:18.848]Alrighty, ("Dark Horse" by Katy Perry)
[00:40:19.681]we are going to cool it down.
[00:40:20.906]so join me when you're ready in a little bit of a squat,
[00:40:24.046]going single, single,
[00:40:26.156]double.
[00:40:29.475]♪ Uh-huh ♪
[00:40:30.308]Here we go. ♪ Let's rage ♪
[00:40:31.798]Single, single,
[00:40:33.579]double.
[00:40:35.404]♪ And here you are ♪
[00:40:36.647]♪ But you better choose carefully ♪
[00:40:38.424]Nice work.
[00:40:39.257]Single, single
[00:40:40.497]and double.
[00:40:41.330]♪ 'Cause I'm capable of anything ♪
[00:40:42.565]Single, single,
[00:40:44.161]and double.
[00:40:45.206]♪ Of anything and everything ♪ Keep it going.
[00:40:46.215]♪ Make me your Aphrodite ♪
[00:40:48.604]Letting that heart rate come down slowly.
[00:40:49.983]♪ Make me your one and only ♪
[00:40:53.412]Give me four,
[00:40:55.523]three,
[00:40:57.102]four,
[00:40:57.935]three,
[00:40:58.768]two,
[00:40:59.601]and one.
[00:41:00.434]Forward punch.
[00:41:01.761]♪ So you wanna play with magic ♪
[00:41:05.569]A little bit of a squat in between.
[00:41:06.748]♪ Boy, you should know what you're fallen for ♪
[00:41:08.938]♪ Baby, do you dare to do this ♪
[00:41:12.548]♪ 'Cause I'm coming at you ♪
[00:41:13.888]♪ Like a dark horse ♪ Nice work.
[00:41:14.908]Give me quick feet.
[00:41:17.046]♪ Are you ready for, ready for ♪
[00:41:20.658]♪ A perfect storm, perfect storm ♪
[00:41:21.549]A little bit of the last work.
[00:41:24.426]♪ 'Cause once you're mine, once you're mine ♪
[00:41:26.425]Four,
[00:41:27.315]three,
[00:41:28.148]two,
[00:41:28.981]and one.
[00:41:29.814]Let's squat.
[00:41:30.647]Down and up.
[00:41:35.955]Here we go.
[00:41:37.379]♪ Mark my words ♪ Single, single,
[00:41:38.787]and double.
[00:41:40.087]♪ I will make you levitate ♪
[00:41:40.920]Single, single,
[00:41:42.424]and double.
[00:41:43.366]♪ Like a bird without a cage ♪
[00:41:44.679]♪ But down to earth ♪
[00:41:46.190]♪ If you choose to walk away ♪
[00:41:48.659]♪ Don't walk away ♪
[00:41:51.059]Keep it here.
[00:41:51.892]Single,
[00:41:53.369]and double.
[00:41:55.535]Single, single,
[00:41:57.093]and double.
[00:41:58.969]♪ So just be sure before you give it up to me ♪
[00:42:03.499]♪ Up to me, give it up to me ♪
[00:42:05.730]And punch.
[00:42:07.209]♪ So you wanna play with magic ♪
[00:42:10.859]♪ Boy, you should know what you're falling for ♪
[00:42:13.079]Nice work.
[00:42:14.531]♪ Baby, do you dare to do this ♪
[00:42:18.209]♪ 'Cause I'm coming at you like a dark horse ♪
[00:42:20.329]Quick feet.
[00:42:22.239]♪ Are you ready for, ready for ♪
[00:42:26.219]♪ A perfect storm, perfect storm ♪
[00:42:29.710]♪ 'Cause once you're mine, once you're mine ♪
[00:42:34.049]♪ There's no going back ♪
[00:42:34.969]Let's squat.
[00:42:36.685]Up,
[00:42:37.518]down,
[00:42:38.351]and up.
[00:42:39.868]♪ She eat your heart out like Jeffrey Dahmer ♪
[00:42:43.018]Nice job, everybody.
[00:42:44.499]♪ Be careful, try not to lead her on ♪
[00:42:46.378]♪ Shawty's heart was on steroids ♪
[00:42:48.018]♪ 'Cause her love was so strong ♪
[00:42:48.908]Keep it here.
[00:42:49.964]♪ You may fall in love when you meet her ♪
[00:42:51.828]♪ If you get the chance, you better keep her ♪
[00:42:53.588]Make sure those heels are pushing into the ground.
[00:42:55.948]♪ She turn cold as a freezer ♪
[00:42:57.398]♪ That fairytale ending with a knight in shining armor ♪
[00:43:00.439]♪ She can be my Sleeping Beauty, I'm go put her in a coma ♪
[00:43:04.031]Keep it here.
[00:43:04.864]♪ Damn, I think I love her, shawty so bad ♪
[00:43:06.400]♪ I'm sprung and I don't care ♪
[00:43:08.007]♪ She got me like a roller coaster ♪
[00:43:09.550]♪ Turn the bedroom into a fair ♪
[00:43:11.820]♪ Her love is like a drug ♪
[00:43:13.280]♪ I was trying to hit it and quit it ♪
[00:43:15.160]♪ But lil' mama so dope, I messed around and got addicted ♪
[00:43:17.615]Four, three, two, quick feet.
[00:43:20.202]♪ So you wanna play with magic ♪
[00:43:23.673]♪ Boy, you should know what you're falling for ♪
[00:43:27.403]♪ Baby, do you dare to do this ♪ Keep it going.
[00:43:30.903]♪ 'Cause I'm coming at you like a dark horse ♪
[00:43:35.183]♪ Are you ready for, ready for ♪
[00:43:39.053]♪ A perfect storm, perfect storm ♪
[00:43:41.064]Four,
[00:43:42.840]three,
[00:43:44.694]two,
[00:43:46.584]one.
[00:43:47.643]We are going to cool it down,
[00:43:50.490]so join me in our cool down here.
[00:43:52.639]("All to Myself" by Dan and Shay)
[00:43:54.019]We'll keep it up on the floor for a few minutes
[00:43:56.017]and then we'll bring it down to the,
[00:43:57.779]or keep it up on our feet for a few minutes
[00:43:59.577]and bring it down to the floor.
[00:44:00.737]♪ I'm jealous of the blue jeans that you're wearing ♪
[00:44:03.117]Bring it to the side step here.
[00:44:05.707]♪ And the way they're holding you so tight ♪
[00:44:10.667]♪ I'm jealous of the moon that keeps on staring ♪
[00:44:12.887]Let those arms swing.
[00:44:15.557]Four,
[00:44:16.877]three,
[00:44:17.927]two,
[00:44:18.887]and one.
[00:44:19.728]Reach over that head.
[00:44:20.561]♪ I want you all to myself ♪
[00:44:22.145]♪ We don't need anyone else ♪ Alternating arms,
[00:44:24.085]stretch out those obliques.
[00:44:25.255]♪ Let our bodies do the talking ♪
[00:44:27.564]♪ Let our shadows paint the wall ♪
[00:44:29.785]♪ I want you here in my arms ♪
[00:44:32.105]♪ We'll hide away in the dark ♪
[00:44:34.845]Nice work.
[00:44:35.825]Four,
[00:44:36.861]three,
[00:44:38.105]two,
[00:44:39.075]and one.
[00:44:39.908]♪ I want you all to myself ♪
[00:44:41.420]Alright, let's bring it down to the floor.
[00:44:45.351]So join me here.
[00:44:50.039]Let's bring our legs out to the side.
[00:44:53.206]Stretch out doing this.
[00:44:56.025]♪ It might be selfish but I'm thinking ♪
[00:45:00.652]♪ I don't need nothing between you ♪
[00:45:02.163]♪ Leaning for another kiss, yeah ♪
[00:45:04.635]Switch to the other side.
[00:45:05.695]♪ I want you all to myself ♪
[00:45:08.009]Stretch it out until you can feel it, okay.
[00:45:10.518]♪ Let our bodies do the talking ♪
[00:45:13.118]♪ Let our shadows paint the wall ♪
[00:45:15.428]♪ I want you here in my arms ♪
[00:45:17.458]Awesome, we're gonna put our feet together here.
[00:45:20.932]♪ Slip your hand in my back pocket ♪
[00:45:23.119]Let's stretch out our arms,
[00:45:24.619]bring one arm across.
[00:45:25.929]♪ I want you all, all ♪
[00:45:29.454]This shouldn't burn, not as bad, although we got this.
[00:45:33.348]♪ To myself, to myself ♪
[00:45:35.426]Switch arms.
[00:45:44.806]Now bring those arms behind the head.
[00:45:47.054]♪ Girl, I want you in the worst way, mmm ♪
[00:45:51.883]♪ Yeah, I want you in the worst way, mmm ♪
[00:45:54.599]Good work.
[00:45:55.819]♪ I want you all to myself ♪
[00:45:58.405]♪ We don't need anyone else ♪
[00:45:59.958]Awesome job.
[00:46:01.349]I want you to bring it up,
[00:46:05.324]push back those hips,
[00:46:07.524]let those arms hang for a minute.
[00:46:09.394]♪ We'll hide away in the dark ♪
[00:46:11.164]♪ Slip your hand in my back pocket ♪
[00:46:12.714]Stand up, one vertebra at a time.
[00:46:15.384]Let's do three nice reaches, here we go.
[00:46:18.465]One,
[00:46:21.514]two,
[00:46:24.315]last one,
[00:46:25.294]inhale.
[00:46:26.624]♪ I want you all, all ♪
[00:46:28.014]And exhale.
[00:46:29.994]Hope you have a good rest of your day.
[00:46:31.324]Thank you for joining me for our workout
[00:46:33.607]and we will see you soon.

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Cardio Dance

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