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Download "Make Your Workout Fun With This 30-Minute Dance and Sculpt Routine | POPSUGAR FITNESS"

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"videoThumbnail Make Your Workout Fun With This 30-Minute Dance and Sculpt Routine | POPSUGAR FITNESS
Table of contents
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Table of contents

0:00
Intro
0:12
Warm Up
2:48
Dance Cardio Combo
8:19
Dancers Arm Series
10:53
Side to Side
13:31
Standing Arm Series
21:18
High Plank Series
24:06
Grand Finale
26:53
Cool Down
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Subtitles

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00:00:01
mccleskey we are going to be doing a 30
00:00:03
minute dance cardio sculpt class today
00:00:05
it's perfect for all levels and it will
00:00:07
make you fall in love with dance cardio
00:00:08
i promise let's get into it
00:00:11
all right so i always like to get
00:00:12
started with just a quick mindful moment
00:00:14
so close your eyes drop your shoulders
00:00:16
away from your ears
00:00:19
and put your hands on your body if it
00:00:21
feels good or just keep them by your
00:00:22
side take a big inhale through your nose
00:00:27
big exhale through your mouth
00:00:30
and i want you to set an intention we
00:00:32
have 30 minutes
00:00:33
dance cardio sculpt
00:00:36
and i want you to focus on how you want
00:00:38
to feel what type of energy you want to
00:00:40
step into
00:00:42
and set an intention maybe you want to
00:00:44
feel confident you want to feel strong
00:00:47
whatever it is it's yours
00:00:49
and this is what you can come back to
00:00:51
anytime
00:00:53
that you feel like you need a little
00:00:54
inspiration take a big inhale through
00:00:56
your nose
00:00:59
big exhale through your mouth open your
00:01:00
eyes and now we're going to get started
00:01:02
take a big wide stance take it all the
00:01:03
way up let's just wake up the body warm
00:01:06
it up good three more just like that
00:01:08
take it up
00:01:09
and lower down stretch and reach two
00:01:12
more lift
00:01:14
little dancers warm up right here last
00:01:16
one take it up
00:01:18
nice now you're gonna reach opposite
00:01:20
side you're gonna bend towards the knee
00:01:23
good
00:01:24
reach perfect and just open up your
00:01:28
chest
00:01:29
four more go four
00:01:32
three
00:01:33
good
00:01:34
two gaze goes down last one now you're
00:01:37
gonna hold it down drop your head and
00:01:40
then bend and straighten your knees just
00:01:42
a few times let your head hang loose
00:01:45
good four more just like that
00:01:47
four
00:01:49
the backs of your legs waking up
00:01:51
last two
00:01:53
last one roll up four counts right here
00:01:56
roll for four
00:01:57
three
00:01:58
two shoulder rolls and then we're just
00:02:00
going to start to reach
00:02:02
reach feeling like we're in a jazzercise
00:02:03
class right here let's get it good reach
00:02:06
reach
00:02:08
nice in four
00:02:10
three two hold it right here hold it
00:02:12
right here take it up
00:02:15
seven
00:02:16
six
00:02:17
good we might have some arm work today
00:02:19
so we're just waking it up other side
00:02:22
good eight
00:02:24
six
00:02:26
nice four more
00:02:28
three
00:02:29
two now turn your toes out hands to the
00:02:31
insides of your knees
00:02:33
and just stretch out your shoulders
00:02:35
open up your knees
00:02:38
good four more like that
00:02:40
four
00:02:42
three
00:02:44
last two now you're ready for your combo
00:02:47
all right we are gonna move into our
00:02:49
first dance cardio combo so take it side
00:02:51
to side
00:02:52
[Music]
00:02:54
take your arms up lift come up
00:02:56
all right let's start to build our combo
00:02:58
for the day
00:02:59
lift
00:03:01
grapevine to start right here we go
00:03:03
grapevine
00:03:04
two jacks
00:03:06
nice i think the grapevine is
00:03:07
potentially my favorite dance cardio
00:03:09
move ever good go grapevine have a
00:03:11
little fun with it
00:03:13
yes
00:03:14
one more now we turn it and take two
00:03:17
kicks
00:03:18
turn
00:03:19
two kicks
00:03:21
good turn it
00:03:23
two kicks
00:03:24
two more two more turn
00:03:27
two kicks ooh a little dizzy here that's
00:03:29
it go turn it
00:03:31
new part up and out to a v step up
00:03:34
open v step
00:03:37
good up
00:03:38
open
00:03:39
hit
00:03:40
so you're like a star right there come
00:03:42
on hey at the hips
00:03:45
one more
00:03:46
let's put it together
00:03:48
right here come up
00:03:50
and lower
00:03:52
lift
00:03:55
that's it
00:03:56
i can never not smile during dance
00:03:58
cardio have so much fun with it make it
00:04:00
your own
00:04:02
grapevine
00:04:03
right here from the top
00:04:05
two jacks
00:04:07
yes great fine
00:04:10
turn it two kicks
00:04:11
turn
00:04:13
two kicks
00:04:15
turn
00:04:17
up and out v step
00:04:19
go lift
00:04:20
open
00:04:21
hit hit hey good
00:04:25
two more
00:04:27
two and then we add a new part
00:04:29
yes
00:04:30
one more
00:04:32
now we run it up heel it back
00:04:34
right here run up
00:04:35
heel back and press away good run up
00:04:40
yes
00:04:41
the clap is optional
00:04:42
it's just a lot of fun
00:04:44
good last one
00:04:46
hit
00:04:47
step touch right here side to side hit
00:04:51
good
00:04:52
your arms are low
00:04:55
another high
00:04:56
take them up come lift
00:05:00
four more four
00:05:03
too low too high
00:05:05
low
00:05:06
too high we're gonna do this a hundred
00:05:08
times today so we got this
00:05:12
four more go four
00:05:14
three
00:05:16
two
00:05:18
one
00:05:19
shake it out side to side
00:05:21
take a breath come up and lower
00:05:26
beautiful
00:05:27
last two more
00:05:30
that's it
00:05:31
last one
00:05:33
up
00:05:34
and
00:05:36
boom just like that beautiful
00:05:38
turn your toes out
00:05:40
we're gonna move into our sculpt so
00:05:43
drop into a low sumo squat position
00:05:45
hands behind your head
00:05:47
pull your weight back
00:05:49
nice and low
00:05:50
catch your breath
00:05:52
when you're ready
00:05:54
we're gonna crunch
00:05:55
reach
00:05:57
so crunch to the side
00:05:59
reach
00:06:01
exhale as your knee comes in towards
00:06:03
your elbow
00:06:05
exhale
00:06:06
good we have four more like that
00:06:08
four
00:06:10
reach feel your obliques engage as you
00:06:12
crunch
00:06:14
and then you reach long good two more
00:06:16
two
00:06:17
yes
00:06:19
last one
00:06:21
same movement lift your heel up crunch
00:06:24
lift your heel
00:06:25
yes
00:06:27
three more three
00:06:30
two more
00:06:31
two
00:06:32
good
00:06:34
last one hold your heel up now pulse it
00:06:37
down pulse it down pulse eight
00:06:40
yes seven
00:06:42
we're gonna shake it out in a moment yes
00:06:43
we can
00:06:44
yes we can one moment past what's
00:06:46
comfortable that's all i ask
00:06:48
three
00:06:50
two
00:06:51
one kick it back and get back
00:06:54
eight
00:06:55
the arms are optional
00:06:57
good go four
00:06:58
three
00:06:59
two
00:07:00
one right back into your sumo squat
00:07:02
position nice and low
00:07:04
hands behind
00:07:05
drop
00:07:07
reach
00:07:08
so it's the same thing on the opposite
00:07:10
side can you pull your belly button in
00:07:11
towards your spine
00:07:13
drop
00:07:15
reach
00:07:16
yes
00:07:18
ah
00:07:20
lean in two more
00:07:22
last one
00:07:24
all you do is lift your heel as you
00:07:25
crunch towards your knee right here lift
00:07:27
up
00:07:28
four reach that's it
00:07:32
three
00:07:33
reach good two more two more can you get
00:07:35
one inch lower in your sumo squat
00:07:38
yes
00:07:39
last one
00:07:40
hold your heel up pulse it down
00:07:43
eight
00:07:45
seven pull your weight back breathe
00:07:47
yes we can yes we can
00:07:50
four more go four
00:07:52
good three
00:07:54
two
00:07:55
one kick it back kick it back hey
00:07:58
yes
00:07:59
that's it just like that
00:08:01
breathe
00:08:05
and then hold it low sumo squat hold it
00:08:07
down hold
00:08:09
little arms only if you want a little
00:08:11
celebration
00:08:13
yes four
00:08:15
three
00:08:16
two
00:08:17
one beautiful job
00:08:19
awesome so
00:08:21
we're gonna move into a dancer's arm
00:08:23
series right here so your feet are gonna
00:08:24
be
00:08:25
about hip width apart a little further
00:08:28
arms out long palms up
00:08:30
slight slight bend in your elbows
00:08:33
drop your shoulders away from your ears
00:08:34
belly button in towards your spine and
00:08:36
then tuck your tailbone under
00:08:38
take a breath give yourself a little
00:08:40
twerk party right here
00:08:42
in four
00:08:43
three
00:08:44
two
00:08:45
one and lift
00:08:47
lift
00:08:48
good so
00:08:50
you really don't need any equipment for
00:08:52
this
00:08:53
if you wanted to you could add a weight
00:08:56
i don't know if i'd recommend it because
00:08:57
we are going to want to drop our arms in
00:08:59
a moment this is a little bit longer
00:09:01
than what we think yeah
00:09:03
let's lean in pulse forward
00:09:05
press
00:09:06
yes little press little press come
00:09:09
forward
00:09:10
that's it
00:09:11
so the goal here is just to keep our
00:09:12
arms up the whole time say yes to that
00:09:15
before we even have a chance to doubt
00:09:17
ourselves say yes up and forward right
00:09:19
here come lift
00:09:21
forward lift
00:09:23
nice and if at any point you want to
00:09:25
shake out your arms you come right back
00:09:26
to it one moment past what's comfortable
00:09:29
yes
00:09:30
that's it last two
00:09:32
last one now palms back
00:09:34
press back press think about squeezing
00:09:37
your shoulder blades together
00:09:39
breathe
00:09:40
drop your shoulders down
00:09:42
take a big inhale
00:09:44
big exhale
00:09:47
that's it
00:09:48
pickies up take it up lift
00:09:51
lift
00:09:52
and this can be a moment especially in
00:09:54
the stillness or the slowness
00:09:56
that we come back to the intention that
00:09:57
we set how we want it to feel
00:10:00
what we're willing to release to get
00:10:02
[Music]
00:10:03
let's do this
00:10:05
in four
00:10:06
three come back
00:10:08
lift
00:10:09
eight
00:10:11
that's it that's it come back
00:10:13
lift are you squeezing your shoulder
00:10:15
blades together whoo
00:10:17
that's it go three more
00:10:20
two more this is optional hold it here
00:10:22
palm down little pulses eight
00:10:25
we're almost there
00:10:26
what if i said there were 30 seconds 30
00:10:28
seconds until we get to drop our arms
00:10:30
can we keep them up four more four
00:10:32
oh three
00:10:35
last two
00:10:36
now palms up little pulses lift go eight
00:10:40
little bend in your elbows
00:10:42
say yes
00:10:45
four more four more go four
00:10:48
yes three
00:10:50
two
00:10:51
and one fold forward
00:10:54
shake it out beautiful and just like
00:10:55
that we're ready to dance again side to
00:10:57
side take a breath
00:11:01
take it up
00:11:03
and down we're gonna add a new part but
00:11:05
first let's go from the top
00:11:08
two more lift
00:11:11
lower
00:11:12
last one come up
00:11:14
from the top grapevine two jacks hit
00:11:16
grapevine
00:11:17
now every time we do a part that we know
00:11:19
i want you to bring just a little bit
00:11:21
more
00:11:22
turn two jacks turn two kicks that's
00:11:25
what i meant
00:11:26
good turn
00:11:29
up and out v step
00:11:31
come up
00:11:32
open v step hey yes up
00:11:36
open v step two more
00:11:38
lift
00:11:40
come up last one
00:11:43
run it up heel it back
00:11:45
right here run it up
00:11:47
heel back and press away
00:11:49
run up
00:11:51
heel back press away two more two more
00:11:53
come up
00:11:55
heel back
00:11:56
last one
00:11:58
that's it
00:12:00
step touch go too low
00:12:02
too high
00:12:04
too low
00:12:06
too high
00:12:07
two more too low
00:12:10
too high
00:12:11
new part
00:12:12
let's get it so it's cross
00:12:14
knee to elbow join me cross
00:12:16
hit cross
00:12:19
yes cross
00:12:21
four more
00:12:22
come on four hit
00:12:25
three
00:12:26
whoo two
00:12:28
beautiful run it up heal it back come on
00:12:30
run up we take it from this part
00:12:33
yes have fun with it
00:12:35
go hey hey hey two more hit
00:12:39
last one
00:12:41
come on up
00:12:42
step too low too high
00:12:45
too low
00:12:47
too high
00:12:48
too low
00:12:50
too high cross it hit
00:12:54
three more
00:12:55
last new part we got this
00:12:58
two slams two kicks two slams two kicks
00:13:01
and a quarter turn
00:13:04
two slams
00:13:05
two kicks take it to the back
00:13:07
last one two slams
00:13:09
two kicks
00:13:11
that's it two slams
00:13:13
two kicks hold it here kick it out ha
00:13:16
that's it
00:13:17
that's the whole combo
00:13:19
we're gonna come back to that
00:13:21
take a big inhale
00:13:22
up
00:13:24
and down yes we did
00:13:26
one more
00:13:29
hey hey beautiful job
00:13:32
all right back to a standing arm series
00:13:35
this time
00:13:36
bring your feet together again no
00:13:38
weights needed
00:13:40
catch your breath
00:13:41
hinge forward elbows in tight towards
00:13:43
your body
00:13:44
belly button in towards your spine
00:13:46
extend
00:13:49
big inhale
00:13:51
big exhale
00:13:53
can you just extend your arms and as you
00:13:55
do so
00:13:57
squeeze your triceps
00:13:59
now hold it here
00:14:01
little pulses press lift
00:14:04
so let this be an opportunity
00:14:06
to check back in with your body
00:14:09
yeah
00:14:11
i know those dance cardios really get
00:14:12
our heart rate up
00:14:14
so get right back into your body right
00:14:16
here take it in and out come in
00:14:19
really small
00:14:21
super simple
00:14:23
and really feeling your triceps engage
00:14:25
in every single movement that we do yes
00:14:29
in four
00:14:30
three
00:14:31
two now palms down come up and down
00:14:34
engage your shoulders just a little bit
00:14:37
again make sure you're avoiding any
00:14:38
round of your spine
00:14:41
pinch forward
00:14:43
three more we're almost there two
00:14:46
one more time from the top elbows in
00:14:47
tight
00:14:48
come back
00:14:49
in
00:14:50
back
00:14:52
if you're feeling it add a toe touch
00:14:54
have a little fun with it yes it is
00:14:57
dance cardio sculpt so i am never ever
00:14:58
gonna say no
00:15:00
to feet with the dancer's arms
00:15:02
hold it back pulsate right here pulse go
00:15:04
eight
00:15:06
seven just a little bend an extension
00:15:09
of your elbows
00:15:11
four more four
00:15:14
three
00:15:16
good go two
00:15:17
last one bring your feet together palm
00:15:19
down come up and down this is it
00:15:22
this is it
00:15:24
say yes lean in shoulders on fire triceps on
00:15:28
fire
00:15:31
last two
00:15:33
come up and down whoo beautiful job i'm
00:15:37
gonna grab my mat so meet me on the
00:15:39
floor
00:15:40
all right we are down on our backs
00:15:43
heels on the ground to start low back
00:15:44
glute to the floor hands behind your
00:15:46
head and we're just gonna exhale lift up
00:15:49
crunch
00:15:50
and then lower down
00:15:52
exhale lift inhale lower beautiful
00:15:55
exhale lift
00:15:57
inhale lower continuing to move to the
00:15:59
beat of the music here yeah
00:16:01
inhale lower
00:16:02
last one now you're gonna move it into
00:16:05
bicycles right here so opposite knee to
00:16:07
elbow twist
00:16:09
twist if this is too quick go ahead and
00:16:12
slow it down
00:16:13
eight
00:16:15
six that's it
00:16:16
four
00:16:17
three
00:16:18
two last one heels on the ground go
00:16:20
pulse right here shoulder blades stay
00:16:22
off the ground lift your gaze
00:16:24
straight up
00:16:26
four more
00:16:28
three
00:16:30
two let's do that one more time yes we
00:16:32
can hands behind your head exhale lift
00:16:34
exhale lift
00:16:36
beautiful breathe
00:16:38
breathe into a yes we can four more four
00:16:42
three
00:16:43
good last two
00:16:45
bicycles right here
00:16:47
eight
00:16:48
seven can you twist your opposite knee
00:16:51
into your elbow
00:16:54
four more
00:16:55
three
00:16:57
two last one heels on the ground little
00:16:59
pulses right here pulse for eight
00:17:02
seven
00:17:03
shoulder blades off the ground make sure
00:17:05
your gait stays up to avoid any strain
00:17:07
in your neck if you want to put your
00:17:08
hand behind your head you totally can in
00:17:10
three two
00:17:12
one drop down now we're gonna switch it
00:17:14
up opposite knee to elbow opposite knee
00:17:17
to your hand is what i meant so close
00:17:20
good twist
00:17:22
twist
00:17:24
that's it now you're gonna pull your
00:17:26
knee in
00:17:27
right here twist
00:17:29
exhale
00:17:30
bringing both your shoulder blades off
00:17:32
the ground
00:17:33
that's it four more
00:17:36
three we're gonna do that one more time
00:17:37
and then we're into a new move just like
00:17:39
that so reach
00:17:41
reach feel your obliques engage here
00:17:44
exhale twist
00:17:46
four more
00:17:48
ha
00:17:49
that's it two more
00:17:51
beautiful pull your knee in as you twist
00:17:53
right here eight times eight
00:17:56
shoulder blades off the ground
00:17:58
knee to elbow yes we can
00:18:01
four more
00:18:03
three
00:18:04
two
00:18:06
and one pull your knees into your chest
00:18:09
take a breath extend your arms extend
00:18:11
your legs stretch out your core
00:18:14
and then transition over to a tabletop
00:18:17
position
00:18:19
shoulders right above your wrist hips
00:18:20
right above your knees slight bend in
00:18:21
your elbows right leg is going to start
00:18:24
first
00:18:25
donkey kick should start
00:18:27
so we lift lower flex your foot and make
00:18:30
a 90 degree angle with
00:18:32
your knee
00:18:34
my body parts are just not clicking
00:18:35
today but we got this
00:18:37
lift
00:18:38
if you want to drop your left forearm to
00:18:40
the ground you totally can hold it up
00:18:42
and pulse it that's a personal
00:18:43
preference
00:18:44
whatever feels best for your body listen
00:18:46
to your body first and foremost yes
00:18:50
four more four
00:18:53
go three more
00:18:55
to
00:18:56
hold it here extend and bend right here
00:18:58
so take it long pull it in extend
00:19:02
so hamstring curl extend your leg keep
00:19:04
your foot flexed
00:19:06
four more go four
00:19:08
three
00:19:10
last two last one hold it here little
00:19:13
pulses lift
00:19:14
eight
00:19:16
six
00:19:18
good four
00:19:19
three last move now you're gonna crunch
00:19:21
in you're gonna round your spine and
00:19:23
extend your leg all the way
00:19:25
around your spine and then extend your
00:19:27
legs stay with me we have four more say
00:19:29
yes go four extend
00:19:32
three
00:19:33
last two
00:19:35
last one now shake it out shake it out
00:19:36
shake it out before we can even think
00:19:38
about it i want to go to the other side
00:19:40
when you're ready left leg
00:19:43
we lift
00:19:44
lower squeeze your glute at the top
00:19:47
lift
00:19:51
do we feel this right away sometimes
00:19:52
when we support the opposite leg
00:19:56
that's when we start to feel it kick in
00:19:57
right away hold it here
00:19:59
pulse it up
00:20:00
go eight
00:20:02
pulse your leg up one inch higher
00:20:04
one inch higher one moment past what's
00:20:06
comfortable one inch higher than what's
00:20:08
comfortable that's all i ask yeah
00:20:10
try it
00:20:11
see what happens yeah four
00:20:13
three
00:20:14
two extended bend take it long pull it
00:20:17
in extend
00:20:20
is your neck in line with your spine
00:20:23
are you breathing
00:20:25
are you connected to the feeling that
00:20:26
you want to tap into
00:20:29
hold it long pulse it up eight counts
00:20:32
eight
00:20:34
seven
00:20:35
good lift
00:20:37
think about lengthening your body good
00:20:39
go four more take it up
00:20:42
that's it give yourself a little woo at
00:20:44
home
00:20:45
last one right here crunch in extend
00:20:49
round your spine
00:20:51
crunch in yes
00:20:54
four more that's it go four
00:20:56
nice four three
00:20:59
two
00:21:00
and one shake it out and then come
00:21:04
to your tabletop position tuck your toes
00:21:06
you're just gonna lift your knees and
00:21:08
hold it
00:21:10
hold it
00:21:12
hover your knees off the ground
00:21:14
big inhale
00:21:17
big exhale
00:21:18
pull your weight back
00:21:20
into a quick child's pose
00:21:24
we have one more and then we dance
00:21:26
just like that one more and then we
00:21:28
dance
00:21:29
high plank
00:21:30
meet me high plank shoulders right above
00:21:32
your wrist kick through your heels if
00:21:33
you want to modify right here go ahead
00:21:36
listen to what you need
00:21:38
we're going to pike up and then take two
00:21:40
knee drives so pike up press your heels
00:21:43
down come forward two knee drives pull
00:21:46
in
00:21:47
pull in good lift up
00:21:49
lift for two
00:21:51
come forward
00:21:52
knee drive exhale
00:21:55
exhale beautiful
00:21:56
lift up
00:21:58
lower
00:22:00
knee drive we have one more and then we
00:22:02
change it up just a little bit lift for
00:22:04
two
00:22:06
lower
00:22:07
that's it
00:22:08
right knee
00:22:10
comes elbow to elbow in and then cross
00:22:13
twist
00:22:14
good
00:22:15
three more
00:22:17
twist
00:22:18
two more two keep your hips nice and low
00:22:21
all we're gonna do is pick up our pace
00:22:22
say yes to yourself right here
00:22:24
pick it up pick it up pick it up eight
00:22:28
seven breathe
00:22:30
yes we can
00:22:31
yes we can
00:22:33
four more go four
00:22:35
three
00:22:37
two
00:22:38
[Music]
00:22:41
child's pose
00:22:42
pull your weight back if you want to
00:22:43
bring your hands behind you for a moment
00:22:47
go ahead
00:22:48
and take this moment to reconnect
00:22:51
the feeling that you wanted to get
00:22:53
connect to
00:22:54
what is that
00:22:57
and come right back to the intention
00:22:58
that you said lift
00:23:01
lower
00:23:03
knee drive this time can you start with
00:23:05
the opposite leg coming in lift
00:23:08
come forward
00:23:10
exhale
00:23:12
sometimes when things get challenging
00:23:15
we want to pull back rather than lean
00:23:16
into it
00:23:18
but sometimes that feeling that we're
00:23:20
chasing with your hips up
00:23:22
is literally right on the other side of
00:23:24
that discomfort
00:23:26
that's it
00:23:29
lift
00:23:32
one more
00:23:33
one more
00:23:34
lift your hips up and down
00:23:37
opposite leg slow elbow to elbow eight
00:23:41
good breathe into it we're almost there
00:23:43
just say yes
00:23:45
say yes
00:23:47
good for four
00:23:49
three yes we can two
00:23:52
and one take a quick child's pose pull
00:23:54
your weight back
00:23:56
take a breath be so proud of yourself
00:23:58
yeah
00:23:59
be so proud of yourself
00:24:01
come on up we have one more little push
00:24:04
dance cardio to finish this out
00:24:06
all right this is our last dance so i
00:24:08
want everything that you have left have
00:24:11
so much fun with it think of this as the
00:24:12
grand finale so when you're ready side
00:24:14
to side
00:24:18
and then take your arms up
00:24:20
take it up come lift
00:24:22
and lower
00:24:24
lift
00:24:26
lower that's it
00:24:28
lift
00:24:30
from the top we start with the grapevine
00:24:33
here we go grapevine grapevine hit
00:24:36
two jacks
00:24:38
that's it grapevine
00:24:40
two jacks turn it
00:24:43
turn
00:24:44
two kicks hey
00:24:46
turn it
00:24:47
two kicks up and out v step
00:24:50
up
00:24:51
open
00:24:52
yes
00:24:54
three
00:24:56
two more two more go two
00:25:00
last one
00:25:02
all right
00:25:03
run it up heel it back
00:25:04
run up
00:25:06
peel back
00:25:07
one more one more run up
00:25:10
heel back too low too high scoop low
00:25:14
[Applause]
00:25:15
one more
00:25:18
cross it need an elbow cross
00:25:21
three
00:25:23
go two
00:25:25
two slam two kicks two slams
00:25:28
two kicks
00:25:30
yes to the little quarter turn
00:25:32
to the back to the back
00:25:34
two slams
00:25:36
two kicks
00:25:37
one more
00:25:39
yes take it up take it down one more
00:25:42
time
00:25:43
one more time everything we have left
00:25:45
come on
00:25:47
grapevine
00:25:49
hit
00:25:51
two jacks
00:25:53
grapevine
00:25:55
turn it
00:25:56
hey
00:25:58
add your own sass
00:25:59
your own energy
00:26:02
up and out v-step
00:26:04
lift
00:26:06
ha
00:26:08
three whoo
00:26:10
two more two
00:26:13
yes we can
00:26:15
yes we can
00:26:17
run it up heel it back
00:26:19
ha
00:26:20
heel back
00:26:22
last one
00:26:24
step touch too low
00:26:28
yes
00:26:30
last one
00:26:31
cross it knee to elbow cross
00:26:35
three
00:26:37
two
00:26:39
two slams two kicks two slams
00:26:42
two kicks
00:26:44
yes hit
00:26:45
[Music]
00:26:47
again
00:26:48
slam
00:26:50
kick
00:26:51
last one
00:26:53
and we
00:26:55
are
00:26:56
there
00:26:58
we did it we did it we did it we did it
00:27:00
great job
00:27:02
take a wide stance we're gonna take a
00:27:03
quick
00:27:04
stretch big deep breath up
00:27:08
and fold forward let your head hang
00:27:09
loose
00:27:11
ah big exhale
00:27:15
and just take a moment here
00:27:18
connect to the feeling
00:27:21
in your body and your mind right now and
00:27:23
then turn your toes out
00:27:25
drop down into a frog stretch
00:27:32
and just allow your heart rate to come
00:27:33
down
00:27:35
and to feel so proud of yourself for
00:27:37
showing up yeah
00:27:39
one leg forward
00:27:41
opposite leg back
00:27:43
and fold down
00:27:45
[Music]
00:27:48
and just taking a moment to notice how
00:27:50
your body feels
00:27:52
how your mind feels
00:27:54
how in just 30 minutes
00:27:56
we can create such electricity through
00:27:58
the body
00:27:59
and extend your leg long fold forward
00:28:05
[Music]
00:28:06
the back of your hamstring stretch
00:28:11
and then bringing it back taking one arm
00:28:13
over
00:28:14
drop your shoulder away from your ear
00:28:18
and stretch out your shoulder
00:28:22
i think the grapevine will forever be
00:28:24
my favorite move just forever switch
00:28:34
beautiful then bring your hands
00:28:36
behind your low back
00:28:38
open up your chest
00:28:44
and then protract forward round your
00:28:46
spine
00:28:48
open up
00:28:50
and come forward that's it
00:28:53
open up
00:28:55
and come
00:28:56
forward beautiful
00:28:59
opposite side
00:29:01
and hinge forward
00:29:03
[Music]
00:29:07
beautiful
00:29:10
sometimes all we have is 30 minutes
00:29:13
maybe even less extend your leg
00:29:18
and just always feel proud of yourself
00:29:19
removing your body yeah
00:29:22
for making that a priority
00:29:24
for giving that to yourself
00:29:27
and with that
00:29:29
i want you to just come to a seated
00:29:31
position roll your shoulders away from
00:29:32
your ears
00:29:34
close your eyes and one more time check
00:29:37
in with the intention that you
00:29:38
set how do you feel now
00:29:43
can you feel so proud of yourself i know
00:29:45
i've said that like 15 times but it
00:29:48
truly is so important to celebrate those
00:29:51
little wins
00:29:54
and then take a big inhale through your
00:29:55
nose
00:29:57
big exhale let it go ha
00:30:01
one more big inhale seal in the change
00:30:05
big exhale let go of anything holding
00:30:06
you back
00:30:09
and then gathering all the strength all
00:30:10
the energy all the crazy hard work you
00:30:12
put in take that with you beautiful job
00:30:15
thank you so much for joining me for
00:30:17
this 30 minute dance cardio sculpt and i
00:30:19
cannot wait to see you on the next class
00:30:21
fit sugar
00:30:24
someone in our audience asked if we
00:30:26
should take a mindful moment or
00:30:28
meditation before or after the class i
00:30:30
like to say before it helps us set an
00:30:32
intention and really get into our bodies
00:30:34
before we move them if you have any
00:30:36
questions like this please feel free to
00:30:37
drop them in the comments and one of our
00:30:39
trainers will answer them on the next
00:30:40
video

Description:

Are you looking for a combination of dance and sculpt? Join fitness trainer Rachel McClusky for a 30-minute cardio routine that will have you smiling through your workout. You’ll start with a quick warmup and build on the fun with lateral lunge pulses, sumo-squat oblique reaches, and slow mountain climbers and end with a restorative cooldown stretch. Let the rhythm move through you, and feel the joy build up to power your day! McClusky’s outfit: Bandier Shoes: APL Find more from McClusky on her Instagram: https://www.facebook.com/unsupportedbrowser POPSUGAR fitness gear was created to power happy and healthy for all. Get the gear you need to get started, keep going, and level up during your fitness journey, available now at Target: https://www.popsugar.com/fitness/shop-popsugar-fitness-gear-48633934 POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more. Subscribe to POPSUGAR Fitness! https://www.youtube.com/user/popsugartvfit?sub_confirmation=1 Check us out on Instagram! https://www.facebook.com/unsupportedbrowser

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