FitnessU

Dance Party

Dance Vigor

16-count combo:
8 counts:

• Front Ball Change (R leg leads) to wide leg stance (4cts)
  
• Knee pop (left leg) to a back ball change ( R leg) (4 cts)
  

8 counts:

• Squat turn ( R lead ) jump (4cts)
  
• Squat turn ( L lead) jump (4cts)

We are going to do the combo starting with your right lead meaning the right foot is the first to move. A front ball change is one of the easiest dance moves to learn. Start by angling your body slightly towards the left, with your feet under your hips, pick up your right foot and place it down in front of your left foot (this is why it is a front ball change, lead leg is stepping forward), then put your weight into the right foot, shifting your weight to pick up your left foot and then immediately place your left foot back where it came from. Shift your weight again and pick up that right foot and step it out to a wide stance (wide squat), proceed with picking up your left foot and immediately putting it back down again. This movement is going to give you 4 counts.

Now that you’re in a wide stance, pivot on your left foot so that your knee turns in towards the center of your body and then pivot it back out to the start position. Now we are going to ball change again. So pick up your right leg and this time place it behind your left foot. Then shift your weight onto that right leg and pick up the left and immediately place the left foot back down to where it was. This is going to give you another 4 counts.

The second eight count combo is super easy to learn because it’s the same move to the right and to the left! Start with your feet shoulder width apart. You’re going to step with your right foot in the direction of the turn, in this case directly to the right side of the room. Then push off your back leg (left leg) and turn towards the right, bring the left foot in to meet the right foot as you are now facing the back of the room. Then pick up the right leg and open it up towards the right so that you are now facing front again. As your turning, your left leg is going to come off the floor and then have it meet the right foot.

Now you’re going to reverse this to turn to the left. Step with your left foot in the direction of the turn, in this case directly to the left side of the room. Then push off your back leg, now your right leg, and turn towards the left, bring the right foot in to meet the left foot as you are now facing the back of the room. Then pick up the left leg swing it around and open it up towards the left so that you are now facing front again. As your turning, your right leg is going to come off the floor and then have it meet the left foot.

Now that you just learned both 8-count combos we will try to string them together!

— Samantha C., American University

Ballet Boost

Plié: Start standing with your heels touching, toes pointed out at an angle and arms relaxed by your sides. Begin to bend your knees so they are over your toes, but be sure to keep your heels on the ground and your hips tucked under. Then, lift back up to your starting position. That is 1 repetition. Do 10 repetitions for 3 sets. To modify, do not bend as far down.

Relevé: Start standing with your heels touching, toes pointed out at an angle and arms relaxed by your sides. Begin to lift up off your heels and onto the ball of your foot. Be sure to tuck your hips under and engage your core. Lower down to your starting position. This is 1 repetition. Do 10 repetitions for 3 sets. To modify, hold onto a chair or wall to help you balance.

Plié/Relevé combo: Start standing with your heels touching, toes pointed out at an angle and arms relaxed by your sides. Begin to bend your knees so they are over your toes, but be sure to keep your heels on the ground and your hips tucked under. Then, begin to lift up off your heels and onto the ball of your foot. Be sure to tuck your hips under and engage your core. Lower down to your starting position. This is 1 repetition. Do 10 repetitions for 2 sets. To modify, hold onto a chair or wall to help you balance.

Grande Battement: Start standing with your heels touching, toes pointed out at an angle and arms relaxed by your sides. With your toes pointed, slowly lift your right foot up off of the ground and try to lift it to hip height. If you have to bend your knee, then lower your leg until you can have a straight leg. Be sure you are engaging your core and your hips are turned out. Then, lower your foot back down to your starting position. This is 1 repetition. Repeat on the left side for your second repetition. To modify, keep your leg lower and hold onto a wall or chair for stability.

Second Position Plié: Start with your feet wider than hip width apart and your toes pointed out at an angle, arms relaxed by your sides. Begin to bend your knees so they are in line with your toes and lift your arms out to your sides at shoulder height. If your heels begin to lift, walk your legs out a bit further. Then release by straightening your legs and bringing your arms back down. Do 10 repetitions for 3 sets. To modify, do not go down as far and to advance, go down as far as you can by keeping your hips pushed forward and heels glued to the floor.

— Eliza S. University of Massachusetts Amherst

Backpack Boogie

Side Step Tap/Bound:
Tap: take a step to the left with left foot, and then bring toes of right foot over to tap next to the left foot. Immediately take a step back to the right with the right foot, and have toes of the left foot follow over to tap next to the right foot.
Bound: Take a leap to the left with the left foot, allowing both feet to leave the ground and land on left foot. Once foot is planted, continue the momentum with the right leg and allow it to do a kick behind the left leg, bending at the knee also. Immediately leap to the right with the right foot after it goes behind the left leg, and repeat directions for this side as well.

This is done to the music on an 8 count, so you will go 2 times in both directions, then switch immediately to the front step tap/bound.

Front & Back Step Tap/Bound:
Tap: Take a step forward with the left foot, and then bring toes of the right foot up to tap next to the left foot. Immediately take a step backwards with the right foot, and have toes of the left foot follow back to tap next to the right foot.
Bound: Take a leap forward with the left foot, allowing both feet to leave the ground and land on left foot. Once foot is planted, continue the momentum with the right leg and allow it to come forward, flexing at the knee and hip to be in a high knee position with this leg. Immediately jump back with the right foot after it goes in front of the left leg, and flex just at the knee as if trying to do a butt kicker on the left leg once the right leg is planted.

This is done to the music on an 8 count, so you will go 2 times in both directions, then switch immediately back to the side step tap/bound.

Do this combination of side steps to front/back steps starting with a chorus, which will commonly be 2 times through each one, and advance up to doing a whole song. You are able to alter upper body movements based on the style of music, so work up to doing several of your favorite songs all the way through for a full body cardiovascular workout. You can do this with a backpack full of books to add resistance and work the legs even harder!

— Chase S., Northern Illinois University