15-Minute Bounce-Back Cardio Dance Workout

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15-Minute Bounce-Back Cardio Dance Workout: hey, guys, I’m ali cohen and i have a 15-minute dance cardio workout that’s gonna get you feeling amazing and help you bounce back from anything that’s going on get ready to have some fun

15-Minute Bounce-Back Cardio Dance Workout

all right I got my girl dre over here and she’s gonna be doing the modifications for me and i got my girl Christina helping me out we’re in our Under Armour and we are ready to get this party started so let’s start with the warmup feet about hip-width apart I just want you to roll your neck okay nothing too intense yet just getting the head neck nice and relaxed and breathe good keep your shoulders relaxed you just want to let the head go you can take it at your own tempo let’s do a few more just the best way to unwind and other way you guys let’s reverse it good so I just want you to take a moment settle in whatever is going on just forget about it good bring your head back to centre look front front nice last time a little bit quicker front back front good and now we’re gonna go side and center side and center good breathe two more last one pick it up side to side good four five three four three two last one good take a big inhale all the way up big exhale out perfectly knees all the way up again exhale inhale take it up to your toes exhale let it go last time take it up good put your arms behind your back we’re gonna go into a side stretch good yeah push the hips back now body go in reach your arm down one at a time really feel the stretch in your legs and your inner side breathe as you reach good five more five four lengthening leg three you got it last two one more good shake it out tap it out whoo-hoo I’m already starting to feel good I want you to reach your armsup one at a time lengthen through the arms that is the best thing about dancing right you feel good the bodies go in and it really helps you bounce back and whatever is going on so you can flip this video on and just let loose

right there’s no wrong or right just
whatever feels good to you pick it up
take it up quicker tempo five four three
two one side reach it
four five four three two one shake it
out good tap it out ladies beautiful
let’s get into some shoulder rolls back
good breathe and take it front four four
three two one go tap it out all right
we’re gonna get a little turnt up right
now you feel that beat here we go
open the legs take the hips front take
it side take it back take it side this
is where I like to say hey nobody can
mess with you right look at these hips
take it front back good little quicker
and arms whatever feels good you can let
them loose hey girl
roll it out roll good so I like to lift
my toe really accentuate that booty
right we work hard on it now shake it
good other side so we’ll go front other
direction
nice and slow giving all four walls good
a little quicker we’re gonna add that
roll here it comes
roll nine four more go four three two
one
good tap it out let’s pump it out take a
pump roll good get that chest going
four three two one good tap it out we
are ready for the dance here we go first
move it’s easy
watch us step up for two and back virtu
up for two back / – add the arms take it
up up down your body good now don’t be
afraid to really touch yourself and feel
it out pick up the tempo take it up and
down we’re doing this for two counts of
eight we feeling ourselves good tap it
out we’re gonna teach you the second
loop you guys we already got the first
move down second move slide bounce we go
slide we bounce for to step together
twist hey you can add a clap that’s the
second move one more good tap it out
we’re gonna do this from the top two
counts of eight for each move five six
seven that’s work take it up and down
good now remember this is all about that
attitude so put your attitude in it
right hey oh you didn’t call me back
don’t even care right we got your back
we’re gonna add on this is gonna get
that heart rate up
it’s a jump we go side side double side
side double for my modification watch my
girls Dre good you got it tap it out
that’s his third move moving right along
and in between I want you to keep moving
from the top five six seven eight up
take it back good
flirt flirt look away flirt flirt do the
slide you guys I’m already feeling so
good yes do it’s free my girls my girls
have a jump good pans can do whatever
feels good let’s add a new move next
move you’re gonna roll roll four four
times we go one two three four other
side roll so you’re up on your toe it’s
like row the boat all right good other
side go ahead tap it out so that move
we’re gonna just do one count of eight
so really milk it from the top let’s go
shake it do the slide add that bounce
maybe a clap good really twist get the
jumps by side double get ready for the
new part hit broke
coming up roll two three four good
remember the warm-up we really got those
tips I want you to push it out good tap
it out and breathe we are ready for your
next move it’s a grapevine in four and
three into you know the grapevine right
one two three if you don’t know it’s
step back
open close step back there you go two
counts of eight on that one
one two three four good you can add your
shoulders
give me that bounce yes girl from the
top we are learning so lat mention
choreography
I feel so good five pounds ah getting
everything flowing it’s feeling amazing
jump it out I see you drink so good push
it out I think this might be my favorite
move right this is like fun last time
each side
good we’re gonna pump it out it goes
pump pump pump pump pump pump roll roll
so you get back that’s working right
feel that contraction one side girl get
it tap it out yes feel those ABS working
we’re only doing that one for one count
of eight from the top up down good so
you can get up on your toes for this one
slide so in dance we always say sell it
it’s like you better perform I don’t
care who’s watching jump oh it’s a hole
do you hear that
it’s about to pick up girl love oh yes
let’s take it from the top five six
seven eight let’s go up up down the body
good you got it here’s the slide two
more jump rope great fun yeah have those
shoulders here’s the pumps four one two
three oh yeah tap it out
so next move cardio move cross cross
cross oh yeah okay so we’re gonna do
this for two counts of eight squeeze
your inner thighs open close open close
now you got the move we’re doing it from
the top five six seven eight breathe in
yes girl put your flavor on it
add the jump remember follow my girls
follow Dre sorry if you need that
modification yeah you got it
keep it going here’s the pumps oh yeah
one more she she said we could criss
cross back enough all right now you guys
know the whole dance you got all the
moves we’re gonna run it from the top
bring it in girls here we go five six
seven eight now it’s in your body sign
it out now if you like this and you got
it keep doing it you don’t have to stop
when the video is over good jump hip
last time great fun
15-Minute Bounce-Back Cardio Dance Workout
back enough ketchup O’s I don’t even
want to be done over all right bring it
up all the way up big inhale exhale out
I feel so good how do you guys feel free
jump your elbows down open the hips
perfect drop your shoulder so remember
whatever is going on you know 15 minutes
that’s all it takes
reach all the way forwards to just turn
it around right that’s the amazing thing
about dancing movement I feel so good
you guys crushed that take it all the
way up one vertebrae at a time
good feet together you can hold onto a
chair if you need some balance foot back
quad stretch good
I cannot believe we went through all
those moves so quickly
shake it out I feel like we’re ready to
do something really fun tonight I don’t
know what it is yet
good nothing over other side good just
let the arms float down
give me a reach reach good two more good
you guys are done you crush that dance
we will see you next time
great job you guys remember to stay
accountable in your workouts you can use
MyFitnessPal app to help track your
workouts so you don’t miss one I’m gonna
log mine out and I’ll see you guys next
time

15-Minute Bounce-Back Cardio Dance Workout