Tip:
Highlight text to annotate it
X
>> Hi! I'm Lisa Rinna and welcome
to my workout series, Dance Body Beautiful.
Along with Louis Van Amstel, my dance partner from Dancing
with the Stars, I've created a new way
of working toward the body of your dreams.
Dance Body Beautiful is a fabulous new workout designed
to give you results while getting your body
in dancing shape and having a blast.
Each dance provides an excellent total body workout that'll
lengthen, and tone your entire body while melting away those unwanted pounds.
You don't even need a partner for our new cardio-based fitness combinations of classic dances,
such as the Cha Cha, Rumba, Jive, Salsa, Hustle, Quick Step,
Samba, and even the Paso Doble.
And they can all be done in the comfort of your own living room.
Each dance workout has four levels designed
to get you moving.
I'll start by breaking down each dance into an easy
to follow lesson of the steps we'll need
for each Dance Body Beautiful dance.
Once you have the basics down, we'll move to a slow version
that gets your body moving.
Next, we'll work up to a medium pace, and finally,
we'll blast it out for a heart-pounding workout
that leaves your body looking
and feeling fabulous from the inside out.
The best part of this workout is that it never gets old.
It allows you the opportunity to master the steps,
and improve your technique along the way.
I promise you'll have so much fun moving through these dances
that you'll forget you're getting your heart rate up,
burning tons of calories,
and working your way toward a dancer's dream body.
So what are you waiting for?
It's time to dance our bodies beautiful.
[ Music ]
In Ballroom Body Blast, we're going to dance our way
to long lean legs, sexy shapely arms, smooth,
strong abs, and a tight ***.
This super fun DVD is truly a full body workout that promises
to give you the results you want.
Well, look at me. I am in the best shape of my entire life and it's all thanks
to the calorie melting body conditioning benefits of dancing.
As we move from the butt kicking jive jam, and kick,
to the Hot Salsa Burn,
we're going to have a great time doing these easy
to follow dances while blasting away those extra pounds.
Each and every one of these dances is designed to get you closer
to the dancer's dream body you've always wanted.
Each dance workout has four levels designed to get you moving.
I'll start by breaking each dance down into an easy
to follow lesson of the steps we'll need
for each body beautiful dance.
You can play this section as many times as you like.
Once you have the basics down, we'll move on to a slow version
that gets your body moving.
Later, we move to a medium-paced version, and by the end
of each dance workout, we'll be moving
at full body bumping tempo.
Go ahead and get lost in the dance workout,
and the sooner you do, the sooner,
you and everyone you know will begin to see the results
of this amazing calorie blasting workouts.
Still it's very important to know your limits.
If you begin to feel fatigued or out of breath, take a break,
have a sip of water, and fall back
into the dance when you're ready.
[ Music ]
I want you to really enjoy these few minutes of calm
and relaxed moments 'cause today,
we're going to kick it into high gear.
Center your breathing and get ready to push yourself
to the limit as we tone and tighten your whole body
in Ballroom Body Blast.
Hi, welcome to Ballroom Body Blast.
All right, let's do a nice warm-up before we start.
We're going to just start stepping.
Let's warm that body up.
And knees apart.
Keep breathing and just getting the blood flowing.
And right and left.
Just move your body.
We're just warming it up.
And double to right.
And double to the left.
And double to right.
And double to the left.
Back to the beginning and stepping.
You're just marching it out.
And knees apart.
[ Music ]
Get that whole body involved.
And to the left, and right, and left,
you're just stepping side to side.
And double to the right, and double to the left,
and double to the right, and double to the left,
one more from the beginning.
March it out.
And knees apart.
Make sure you keep breathing, into your nose
and out through your mouth.
And double to the right.
[ Music ]
One more time on the spot.
Feel it, you're starting to move.
Blood flowing.
And knees apart.
Now head down and back.
Down and back, down, back, down and back, and to the right,
and just look to the right, the left, and right, and left.
To the shoulders, stretch it out.
Up and down with the shoulders. Oh yeah!
Carry all our stress up there, all the kids,
all the husbands, everything.
And back, and forward, and back, forward, back,
and forward, and back.
Roll it back.
Roll it back.
Oh, that feels good.
Ah-huh.
And reverse it to the-- reverse it forward,
and forward, and forward.
Now to the side.
Ribcage move, and reach over.
Take your time really stretch your arm over,
and open it back up.
To the left, and stretch.
Stretch it.
Reach it over and stretch it.
Back up.
Right side again, and stretch it.
3 and 4, reach it over and up.
Oh yeah!
And back up.
Left arm, and 1, reach, reach, reach, reach it over.
Oh yeah!
Reach it over.
Oh!
Keep breathing.
Now we're going to our hips and not our feet. Bend our knees.
Hip forward and back, and forward and back.
And side to side. Let it go.
If you haven't moved them in a long time, here's your chance.
Here you go.
Rotate them.
Oh yeah!
5, and 6, and 7, and 8, to the left. Roll it around.
And 4, and 5, and 6, and 7, and 8.
Now bend your knees.
Lift your lower abs and just hold it. Here we go.
The more you go down, the more you're going
to lift up with your abs.
Go down, oh it burns.
So good for your inner thighs and your quadriceps.
All of this is working, right here.
Go down a little more, keep breathing.
Arms to the side.
Lift your abs, oh it's starting to burn.
Oh it hurts.
Yes, that's what you're supposed to feel.
If it's too much, take a break and come up,
and then come back down.
Keep going.
Go down a little more.
Again, if it's too much, take a break, and come down.
Keep your stomach pulled in, chest up, and just hold it.
Go down little more.
Oh!
Work it.
And push it up.
Ahh.
Shake it loose.
Okay, we're ready for our first dance.
Now it's time to Jive, Jam and Kick our way
to a beautiful dancer's body.
When you're finished with this workout,
your legs will be kickline chorus girl ready.
All right, let's break down the Jive, Jam and Kick.
And as the title says, we're going to do a lot of kicking.
Let's start with our left leg, ready?
And you're going to kick.
2, 3, 4, change sides and kick to the right.
2, 3, and kick to the left, and get those knees up.
3, 4, get those knees up.
6, 7, 8, so let's do that one more time to really get those knees.
Here we go, and 1, 2, 3, 4, to the right, and change your feet,
to the left, 2, 3, 4, and right, 2, 3, 4.
Good. Now, we're going to do the same thing with the kicking,
but we're going to do double kicks.
And 1, 2, change your feet.
Double kick, change your feet.
I like to do a little hop, too.
Change your feet, double kick, and change your feet, clear.
Now the third one is going to be kicking in front
of you across like this.
1, 2, 3, 4, 5, 6, 7, 8.
Again, 1, 2, 3, 4,
5, use your knees, 7, 8.
Now, let's do all the kicks together
to really work those knees and kicks.
And 1, 2, 3, 4, 5, 6, 7, 8.
1, 2, 3, 4, 5, 6, double kick,
and 1, 2, change your feet, 1,
2, change your feet, double kick, change your feet,
double kick, and change your feet, and kick across single.
2, 5, 6, 7-- let's do it again, 1, 2, 3, 4,
5, 6, 7, 8, very good.
Now we're going to do the triple step turning away
from the audience to the left.
Here we go.
And triple step, 3, a 4 to the left, and to the right.
Turn around again, and to the left, and the right.
5, a 6, a 7-- let's do it again.
1, a 2, 3, a 4, 5, a 6, 7, one more time, so you got to turn,
and turn, and turn back to the front.
You got it.
One more time.
3, a 4, to the left, or to the right.
One more time and turn, 3, a 4, turn to the front, and 7, 8.
Now we're going to do what we call the drunken sailor.
It's a triple step starting with your left foot crossing behind.
Here we go.
1, and 2, 3, a 4, 5, a 6, see how I look drunk?
1, a 2, 3, a 4, 5, a 6, 7, 8.
Now the last thing we do is the twist.
We're going to twist starting with your left foot.
Here we go.
And 1, 2, 3, 4, 5, 6, 7, 8.
Make sure you turn those hips and ribcage opposite.
You want to work that midsection.
1, 2, 3, 4, 5, 6, and jump at the end.
There you go.
That's the jive. Let's go.
From the beginning let's put them all together. Here we go.
Starting with the left and kick, 2, 3, 4, 5, 6, 7,
8 and kick, 2, 3, 4, 5.
Now we're going to do double kick, and kick it.
1, 2, change your feet, 1, 2,
change your feet, 1, 2, and change.
Now single kick across, 3, 4, 5, 6, 7, work those knees.
1, 2, 3, 4, 5, 6, now we're turning away.
Triple step, triple step, turn it, there you go.
Again, turn away, triple step, and turn back.
And now the drunken sailor with your left foot, there you go.
Right, 6, and 7, 8, 1, a 2, 3, a 4, 5, 6.
Now we're going to twist to the left, 2, 3, 4,
really work that midsection.
And 1, 2, 3, 4, 5, 6, you're going to jump at the end.
All right, you did it. Let's go.
I know that's a lot of moves, but you can do it. I know you can.
If I can do it, anyone can do it, just keep practicing.
Okay.
Here we go.
The Jive, Jam and Kick Slow.
And kick it.
5, 6, 7, 8 again, and kick it, and kick it.
And double kick, and double kick, and change your feet,
kick it, and change your feet, and kick.
Single kick in the front.
Get those knees up, 5, and 6, 7, 8, and triple step.
Keep going, and swing it. Here we-- drunken sailor.
3, 4, 5, 6, 7, 8,
and twist that body, 3, 4, 5, 6, 7, 8, 1, 2, 3,
4, 5, 6, jump again, 1,
and singles, and double.
Use those knees.
Here we go.
And single kick 2, 3, and 4.
Use those knees 5, 6, 7, and 8.
Triple step, triple step, and forward, keep going,
triple step, 6, and 7,
drunken sailor back and, 5--
5, 6, and 7, and 8,
and twist it, 3, 4, 5, 6, 7, 8, 1, 2, 3,
4, 5, 6, 7, and kick it.
5, 6, 7, 8, a 1, 2, 3, 4, 5, 7, 8, and double time.
Knees up, knees up, and knees up.
And single, 2, 3, and 4, 5, 6, 7, 8,
triple step, and here we go.
And triple step, keep swinging it, cross behind.
7 and 8, and twist it, and twist it.
1, 2, come on you guys, I need some energy, let's go.
And here we go.
Yo!
Kick it.
Keep those knees up. Double kick.
Change your feet, and change your feet, change your feet.
And single, and single, single, and single, 5, and 6, 7.
We're going to chasse.
And right, and left, and right, and left, and drunken sailor,
change your feet, change your feet, cross behind, oh yeah.
6, 7, and 8, and twist it.
And 1, 2, 3, 4, 5, 6, 7, 8.
You did it. Good job.
[ Music ]
Here we go Jive, Jam and Kick Medium.
Ready?
Let's go.
6, 7, 8, and kick it.
A little faster.
Make your steps a little smaller on this one.
Double kick, and change your feet.
Kick it, and change your feet.
Kick it and change your feet, kick it, and single kick,
and kick, and kick, and kick.
Oh yeah! Here we go.
7, and 8, to the side, and, oh yeah.
Ah-huh.
And 6.
And cross behind.
Drunken sailor.
Steps a little smaller makes a little easier.
And twist it.
Wooh!
You got it. Twist it, twist it.
5, 6, 7, 8, and kick it,
and kick it, and kick it, kick it,
double time, double, kick it, kick it.
And here we go a kick.
Wooh!
4, 5, here we go.
3, a 4, a 5, a 6, a 7, and 8.
Drunken sailor.
Wooh.
Here we go.
And twist it.
Really twist those hips.
Twist it.
Here we go again.
And kick it, and kick it, and kick it.
Wooh!
Double kick, and change your feet,
and change your feet knees up.
Here we go.
And kick.
Yo! Wooh!
4, a 5, a 6, 7, and triple step, triple step,
triple step, a triple.
7, and 8, the rest behind. Wooh!
Add a clap. Oh yeah.
You're doing it.
Keep going. Oh yeah.
Twist it, and twist it, keep it going.
You can do it.
All right, and kick it.
You got it now.
Let's have some fun.
And double kick, and change your feet,
and change your feet, and change your feet.
You're doing it. And kick it.
Single, single, and single, single, 6, 7, and triple step,
3, a 4, 5, a 6, 7, and 8, cross behind, clap,
and clap, and clap, and clap.
Wooh!
Wooh!
Low twist it.
>> Oh yeah.
>> And twist it, and twist, 6.
And we did it.
Good job.
[ Music ]
All right, Jive, Jam and Kick Fast, a minute and a half.
Here we go.
And kick it, and kick it, and kick it, and kick it,
double kick, double kick.
Wooh! Work your body, kick, kick, kick it, kick it.
And shot to the left, and right.
Here we go.
Get those knees up.
And cross behind.
Wooh!
Twist it, and twist, and twist it.
5, 6, 7, 8, and kick it, and kick it.
Wooh!
Double.
Kick, and kick, kick it, kick it.
Here we go.
Cross behind.
And twist.
And twist it.
And kick it.
And double.
Keep breathing.
And single.
Wooh! Wooh!
And chasse.
Here we go.
Cross behind.
And twist.
Keep breathing.
And twist.
We did it.
[ Music ]
Now we're going to turn up the heat with Hot Salsa Burn.
Now this dance is super sexy, so don't be shy.
This dance is your chance to shake what your mama gave you,
and melt a few pounds along the way.
Okay, let's break down the Hot Salsa Burn. Here we go.
Now to get started, the rhythm is 1 and 2,
1 and 2, 1 and 2, 1 and 2.
Real easy, right? Just got to keep that rhythm.
Now we're going to start on the spot
with the left foot, and we do, 1 and 2.
1 and 2, and 1 and 2, and 1 and 2.
We're going to twist this, so what you just learned, now add a twist. Here we go.
1, and twist, and twist, twist, twist, keep the rhythm, twist,
twist, twist, and twist, twist, twist.
Starting with the left, 1 and 2, and diagonal, and 1 and 2
and 3 and 4 easy right?
Let's do it one more time. Here we go.
And 1 and 2, it's diagonal,
1 and 2, 1 and 2, 1 and 2.
Now we're going to change the rhythm just a little bit.
We're going to do single, single,
double, it looks like this.
Single, and single,
and double on the same side, and single,
and to the right, and double on that same side.
All right, just to get the hang of it, let's do it one more time
but really twist that body, and it looks more complicated than it really is.
As long as you follow along, you'll get it. Here we go.
And single, and single, and double on the same side,
so it's really 2 here, and 2 here,
then it's really 4, 1, 2, 3, 4.
Okay, we're going to go back to the rhythm, which is 1 and 2,
1 and 2, 1 and 2, 1 and 2, and it looks like this.
Starting with your left foot, forward, back,
we're going to turn to the right, and right step out.
Watch and follow, let's do it again.
Forward and close, back and close, turn to the right, turn,
turn, turn, and step out to the side.
Forward and back, turn to the right, turn, turn,
turn, and step to the side.
Forward, the more you do it, the better you're good at it.
I've done it thousands of times.
And to the side, forward, and back, turn it, turn, turn,
turn, and step to the side.
Now let's do that all from the beginning. Here we go.
Starting with the left on the spot with the twist, here we go.
And 1, and 2,
3 and 4, 5 and 6, 7 and 8.
1 and 2, 3 and 4, 5 and 6.
Single, single double coming up.
And single, and single
and double on the same side.
Single, and single, make sure you twist,
double on the same side.
And forward, and back,
turn to the right, and step to the side.
You did it.
Awesome!
Okay, this is a Hot Salsa Burn, Slow Version.
And 5, 6, start with your left and twist, twist, twist; twist,
twist, twist, twist, twist, twist, twist, twist,
twist, diagonal, diagonal.
And single, single, double on the same side, single, single,
and double on the same side.
And forward and back, and do a turn to the right
and to the side again.
Beginning.
Diagonal.
That is slower, remember.
Single, single, double on the same side, and single,
and single, and double on the same side.
Forward, and back, turn to the right.
Back to the beginning.
Twist, twist, twist, and diagonal.
Single, single double, and twist it, and single,
and double on the same side, forward, and back,
turn to the right, twist, twist, twist.
Single, single,
single, double on the same side, and single,
and single, and double on the same side, forward
and back, turn and to the side.
Back to the beginning, here we go.
Twist, twist, twist, turn it, and diagonal.
And single, single, double on the same,
really twist it, get into it.
Move those-- those energies up.
[ Music ]
You!
Twist, twist, twist; twist, twist, twist.
That gives you those abs.
Single, single, double.
And single, and single, and double.
Here we go. Forward and back.
And you're going to turn to the right. Back to the beginning.
Twist, twist, twist, twist, twist, twist,
and twist, twist, twist.
Here we go.
Single, and single, double on the same, move it.
And double, and forward and back. Here we go.
Twist, twist, twist, twist, twist, twist, twist-- you got it, you're doing it.
And diagonal single, you got it, you know what's next.
Single, single, double, here it comes.
And double on the same side, and single, and single,
and double on the same side.
[ Music ]
You did it.
>> Wooh!
[ Music ]
Okay, Hot Salsa Burn, Medium Speed.
5, 6, 7, we're going to twist, twist, twist, twist, twist,
twist, twist, twist, twist, twist, and twist,
twist, twist, diagonal.
Single, single double, and double on the same side,
and single, and double on the same side, and forward,
and back, turn around, and twist, twist, twist, twist,
twist, twist, twist, twist, twist, and twist, twist,
twist, diagonal forward.
Single, single, double.
Twist that body, and forward and back, turn around,
and to the side, and twist, twist, twist, twist, twist,
twist, twist, twist, twist.
You can do it.
And forward and diagonal, diagonal.
Oh yeah!
Keep breathing.
Single, and single, and double on the same, forward and back.
And twist, twist, twist, twist, twist, twist, twist,
twist, twist, and forward.
Single, single, double.
And single, oh yeah!
Hooh! Forward and back.
Twist, twist, twist, twist, twist, twist, twist, twist,
twist, and twist, twist, twist, forward and back.
Keep going.
>> Awww.
[ Music ]
Forward and back.
Twist, twist, twist.
You can do it. Come on.
One minute left.
You can do it.
Keep breathing.
And single, and double on the same side, and single,
and single, and double on the same side, forward
and back, twist, twist, twist.
Oh yeah!
Twist that body.
Single, single, double, and single, and single,
and double on the same side, forward and back.
Keep twisting, see what you're made up, come on.
>> Wooh! >> Move those arms. Move that waist.
Twist, twist, twist, twist, twist, twist, twist, twist,
twist, twist, twist, twist, Wooh!
Keep breathing.
We're good.
>> Wooh!
>> Keep breathing.
You can do it.
Come on.
Don't quit now.
All right, you did it.
Wooh!
[ Music ]
Okay, here's the Hot Salsa Burn, the fast one, minute and a half.
Just keep doing it.
And hey that, twist, twist, twist, twist, twist, twist,
twist, twist, twist, and, twist, twist, twist, diagonal,
and single, and single, and double on the same.
You can do it a little bit smaller.
And double on the-- forward and back, and turn around, side,
and back, twist, twist, twist, twist,
twist, twist, you can do it.
Twist, twist, twist, then diagonal.
And single, single double.
You could take little steps, the little trick I do.
As long you twist, and forward, and back, and turn around,
and here we go, and, twist, twist, twist, twist, twist,
twist, twist, twist, twist, and diagonal.
Wooh! Yeah.
And single, and single, and double on the same side, and single.
Yo!
Forward and back.
Twist, twist, twist, twist, twist, twist, twist, twist,
twist, and, twist, twist, twist, diagonal.
Single, single, double.
Wooh!
[Laughs]
And twist, twist, twist.
Yew!
Wooh! Twist.
And twist, twist, twist, twist, twist, twist, twist, twist, twist.
Oh your waistline just goes like this when you do this.
Keep it going.
Six pack, heck, you're going to get an 8 pack.
Go.
All right, you did it.
[ Music ]
Now it's time for the Samba Blast.
This dance workout will make you want to slip
in to a sassy little black dress and show off the sexy moves
that had turned you into a body beautiful ballroom dancer.
Okay, let's break down the Samba Blast.
And to get started, the rhythm of samba is 1 a 2,
1 a 2, 1 a 2, and 1 a 2.
And with that, we're going to bounce into those knees
because the bounce is what makes the samba.
All right, to get started with that bounce,
we're going to forward and back, forward and back. Here we go.
Starting with the left,
and 1 a 2, 3 a 4, 5 a 6, 7, 8,
now the same thing left and right.
Starting with the left,
and 1 a 2, 3 a 4, 5 a 6, 7, 8.
Okay, we're going to keep that bounce and keep that timing
and now we're going to turn wall to wall.
And 1 a 2, 3 a 4, 5 a 6, 7, 8.
All right, doing that same step, now we're going to add the arm,
in and out, and in and out.
Here we go, starting on the left,
and 1 a 2, 3 a 4, 5 a 6, 7, 8.
All right, let's do all of them, forward and back, side to side,
turn wall to wall, and we'll do it all in a row. Here we go.
Starting with the left, and 1 a 2, 3 a 4, 5 a 6, keep bouncing,
7, to the side, side,
3 a 4, 5 a 6, wall to wall, and arms,
in and out, and in and out, and in and out.
Now we're going to turn to the left, cross in front with the left foot, just keep turning
Here we go. And 1, a 2, a 3,
a 4, change sides, and 1, a 2, a 3, a 4.
Shall we do that again? As you've noticed, there's a little tiny change of rhythm,
so we go 1, a 2, a 3, a 4, as we do that turn.
Starting to the left, here we go.
And 1, a 2, a 3, a 4,
to the right, 5, a 6, a 7, and 8.
All right, now we're going to go forward to the side,
forward to the side, 1 a 2, 1 a 2. Here we go.
Starting with the left, and 1 a 2, forward to the side,
forward to the side, forward, keep bouncing. Very good.
Now we're going to do the same step we did in jive,
which is the turning triple step.
Starting to the left away from the audience you go.
Triple step, triple step, turn it back, turn,
and here you go again, and keep your bounce,
3 a 4, 5 a 6, 7, 8.
Okay, let's put them all together from the beginning.
Ready? Let's go.
Left foot starts, and 1 a 2,
3 a 4, 5 a 6, here we go side
to side, 1 a 2, keep bouncing, 5 a 6,
and 7, turn to wall to wall.
In and out, in and out, and in, turn to the left 1, 2, a 3,
turn to the right 5, a 6, 7, forward to the side, forward,
side, forward a side, 5, a 6, 7, turn away and chasse.
And chasse and left, and right.
Again, 1 and 2, and 3, a 7, 8.
You did it.
Samba Blast, here we go.
[ Music ]
Samba Blast Slow. Here we go.
And 5, 6, 7, 8, and forward, and back, and forward,
and to the left, and right, keep bouncing, and open wall to wall.
And turn to the left, and to the right, forward into the side.
Keep that bounce.
That's the samba, and chasse, and chasse,
and chasse, and chasse.
Here we go, back to the beginning.
Keep that bounce.
And right.
Wooh!
And open.
Use your arms.
And turn it.
And turn it.
And forward to the side, forward to the side,
forward to the side, chasse to the left.
Forward and back and forward, back and side,
and side, and side, and side.
Open wall with the wall.
Open wall to the wall and turn, and turn,
and forward to the side, forward to the side,
forward to the side, forward to the side, and chasse left,
chasse right, chasse left, chasse right.
Oh yeah, keep the bounce.
And left and right, and left and right, here we go, side to side.
Shake those hips.
Open it up.
And left, and 5, and forward to the side, forward to the side,
forward to the side and forward to the side.
Chasse left, chasse right, chasse left, chasse right
and chase, and chasse and 5.
And back and forward and back and left.
You got it.
You're grooving.
You're doing the samba and here we go.
Turn to the left and the right, right.
Forward and to this side and chasse.
Move that body and forward and back, move your hips,
get in the groove and bounce it.
If you forget a step, get back in there.
Who cares?
Good job.
Woohoo!
[ Music ]
All right folks, here is the Samba Blast, Medium.
And 5, 6, 7, 8, we go forward and we bounce it and forward
and back, and to the side and side and side. Make sure you bounce.
And open, and open, and open, and open, and turn to the left.
I'm going to turn to the right and we're going to go up
and up, oh yeah, here we go.
Keep bouncing.
You're doing it here we go.
And bouncing it, and forward and back and forward and back
and to the side, and side, and side, and side, and open up.
And turn, and turn, and forward, oh yeah.
We're in Brazil.
We're bouncing and chasse.
And chasse, chasse, chasse.
Here we go, forward and back oh yeah,
you're dancing, here we go.
If I can do it, you can do it.
Here we go and open.
And turn it, and right and forward and back,
forward and side and chasse.
Keep breathing and chasse.
And here we go.
The carnival in Brazil.
And open up wall to wall.
One more minute you can do it and right,
and forward and side, oh yeah.
[ Music ]
And forward and back and to the side
and right and left and right.
[ Music ]
And forward and back and forward, here we go and chasse.
Hooh hooh hooh.
One more from the beginning and bounce.
You can do it and side, and side, and side.
It's so good for your legs, open up.
Your legs are probably burning.
And the left.
Wooh!
Yay, you're done.
We did it.
[ Music ]
All right, here's the Samba Blast Fast,
minute and a half, here we go.
5, 6, 7, 8, and bounce it and bounce it.
Let's have fun with it.
Let yourself go.
You don't have to be perfect.
Just dance, just bounce.
And open and open, and open, and open, and turn it, and turn it,
and forward and side, forward and side, shake it
and do whatever you want and, to the side, triple step.
Pretend like you're a dancer.
Feel like a dancer.
Left and right and open wall to wall, reach it and turn it
and turn it and open, you can roll them, oh yeah.
And right and left and right, here we go, left and right,
and left and right, and back to the beginning and bounce it
and forward and bounce it.
Keep that bounce and keep it.
Keep working it and open it up.
Keep breathing.
You're almost there.
Turn right and forward and side.
Shimmy it, oh yeah, and-- and right and left,
and right keep bouncing left and right and left,
move those hips and one more time.
Open, and side, and side, and side.
Keep bouncing and open, open, open, and turn it,
and turn it, and you did it.
[ Music ]
Disco Dream Body is our final dance.
We all have that dancing queen inside of us so it's time
to let her out and make this one count. It's the last dance.
We're going to break down the Disco Dream Body right now.
Okay, we're going to start with the arms going up
and down starting with the right.
The more you can go up and down with your body, the better work
out you can get, just remember that.
Arms up, 1, 2, 3,
change sides, and 1, 2, 3, 4, 5, 6--
all right, the more you can go up and down with your body,
the better work out you can get. Just remember that.
Now, we're going to do the diagonal punch four times
and then we're going to pump the heels.
So we're going to do the diagonal punch four times
and then pump the heels.
It looks something like this.
Here we go.
1, 2, 3, and 4 and then push and change sides.
So, you also use your triceps in this.
You go push, pump, punch, punch, and push, push.
Let's do that one more time, punch, punch, punch,
punch and push, push, push, push. Good job.
Now, we're going to go to crazy knees 2 counts of 8 starting
with the right, here we go.
It looks something like this.
1, 2, 3, 4, 5, 6, 7, 8.
1, 2, 3, 4, 5, 6, 7, 8, and you can see how you use your whole
body in that, especially your torso, your legs and your arms.
Now, while you do this, you can either swing it,
twist it, or punch it.
It's up to you.
So we swing, here we go.
1, 2, 3, 4.
Now, we're twisting.
1, 2, 3, or you punch it.
1, 2, 3, 4, 5, 6, 7, 8.
Let's do that one more time, here we go.
1, this is a swing, 4, 5, 6, 7, here's the twist, 1, 2,
3, 4, and punch it, 8. Great job.
Okay, now we're going to do single, single
double starting 4 times to the right. Here we go.
They're all triple steps, so watch carefully.
And right, triple step
and double to the right, and triple
and single to the right and double on the same, and single,
and single, and double.
Or if you're counting, you could go, 1, 2,
1 and 2, 1, 2, 3, and 4.
1 and 2, 1 and 2, 1, 2, 3, 4.
Okay, we're going to do that with 4 different moves.
We're going to roll, we're going to shampoo,
we're going to do guns, and we're going to hammer starting
with the right foot to the right rolling. Here we go.
We're going to roll and roll, now double,
roll, roll, roll, roll.
Now, we're going to shampoo your hair
and double on that same side.
Now, get your guns out, get your guns out,
and double on that same side.
Now you're going to hammer it, and hammer it,
and double on the same side. Wooh!!
Let's do it from the beginning and we're going
to put it all together. Here we go.
And, arms up, 1, 2, 3, change sides.
And 1, 2, 3, 4, 5, 6, diagonal punch 4 times.
1, 2, 3, and 4 and pump those heels.
Here we go, and 1, pump, 3, 4 and pump, pump, and here we go.
And 1, 2, 3, 4, and pump it. Pump those heels.
Now knees, 1, 2, 3, swing it
and twist it and punch it, punch,
punch, punch, punch, single and single and double on that same,
shampoo your hair, oh yeah, and double on that same.
Get your guns out and single, and double on the same side,
and hammer it and hammer it and double on the same side.
There you go, Disco Dream Body.
[ Music ]
Disco Dream Body Slow Version, here we go.
And 5, 6, 7, 8 and up and down.
Move that body, stretch up, down, up and punch, punch,
punch, punch, push it.
Punch, punch, punch, punch, and push it.
Work your obliques while you push it,
and pump, pump, pump, pump.
Knees up, here we go.
Swing it, add that twist, and punch, single, single and double
on the same side, single, yo, and get those guns out.
And back to the beginning, up, down, up and down.
Keep breathing.
And punch, punch, punch, punch and push, go at your own pace,
and push, and punch, punch, punch, punch and breathe it
and push, push, here we go, knee up.
4, 5 and, and twist it and punch it, and roll, and roll,
and double on the same side and shampoo, shampoo,
shampoo on the same side and gun, gun,
and hammer.
Back to the beginning, halfway and here we go,
and we're going to punch, and push.
Wooh!
Wooh!
[ Music ]
And here we go, knee, and twist it and punch, here we go.
And roll, and roll, and double and shampoo, oh yeah,
and the gun and pump it.
Wooh!
Wooh! Yo.
Come on move it and punch, punch, punch,
and push it, oh yeah, wooh!
Keep moving if you don't do it right, just get back in to.
It doesn't matter, just move that body.
And knees up,
and twist it and punch it
and roll and double, and shampoo,
and shampoo on the same, and guns,
and hammer it,
and back from the beginning, almost there.
Keep breathing.
We're there.
Yay.
Wooh!!
[ Music ]
Disco Dream Body, Medium Speed.
Here we go.
And 5, 6, 7, 8, and up, down,
keep breathing and move that body.
And punch it four times.
[ Music ]
Keep going, really pump it.
Use your oblique and knees up.
And punch, punch, punch, punch and roll and roll and over
on the same side and roll and shampoo.
And hammer.
Back to the beginning, here we go.
Use that torso, use those arms, up and down and push.
Pump those heels.
Oh, use those obliques.
You can do it.
Here we go.
And knee up,
and twist it and punch it, punch it, punch it, punch it and roll,
single and double, and single and single and double,
and single, and double, and single, and double.
Back to the beginning, you can do it, hooh!
Keep breathing
and punch and push it and pump it and push it
and one more, here we go.
And you, and knee.
Wooh! Swing it, and punch it, and roll.
And shampoo.
Guns.
[ Music ]
Keep going.
Almost done.
You can do it!
[ Music ]
Keep working it, you can do it.
And knee up, and twist it.
You! And punch, punch, punch, punch, and roll.
One more and you're done, you can do it!
And guns.
Yay!
[ Music ]
Here we go, Disco Dream Body, Fast.
And 5, 6, 7, up and down, and move it, oh yeah!
You can do it, diagonal punch, punch, punch, punch and push.
Punch, punch, punch, punch and push.
Don't forget those obliques and push it.
Keep it going.
You can do it.
Knees up, and twist it and punch, punch, punch,
punch and roll, and roll it, and shampoo,
Yo! Yo!
Yo!
And guns and hammer it.
Back to the beginning.
You can do it.
It's only a minute and a half.
Keep breathing.
It really gets your heart rate up,
and punch, punch, punch, punch.
Go girls!
>> Wooh!
>> Punch it.
Keep going and guys of course,
forget I have those boys back there,
can't forget that, here we go.
Wooh!
And twist it, punch and roll and double,
and shampoo and guns and hammer.
You got it.
Single and double, back to the beginning.
And up, down, you can do it!
A little bit smaller moves and you can do it.
Almost there, and pump, pump, pump, pump.
One more and you're done.
You did it!
Wooh!!
Good job!
[ Music ]
You did it!
You've just used every muscle in your whole body,
so now it's time to get back in touch with your breathing
and begin to cool down.
Allow your body to move all the way in to each
and every stretch, keeping your breath deep and even.
You worked hard.
Time to cool down, get your heart rate down,
stretch your body out, you just had the greatest workout ever.
In through your nose, out through your mouth.
One more, breathe in the good stuff, get that bad stuff out.
Arms up, going to the sides and reach right.
Reach over to the left, oh, stretch those sides.
[ Music ]
Left side reach, reach and reach and reach and arm up
and over stretch that body.
Breathe in, ah, that feels good.
Let's do that again.
Right side stretch it, and stretch it, reach.
Keep breathing, oh stretch it over.
Oh your body loves you for this.
Ah, come back up.
One more time, left side, right, stretch it, stretch.
Reach over, here we go, way over.
Breathe in to your side and bring it back up.
Now we're going to roll down to the floor head first, here we go.
Lean forward on the balls of your feet
so you get a nice stretch to the back of the leg.
And breathe, in through your nose, out through your mouth.
[ Music ]
Everybody is sweating like crazy.
It's good.
Lean to the right leg and just breathe.
Breathing is your best friend and it really helps
when you're stretching.
Now reach towards the left side.
Take your time and breathe.
[ Music ]
Relax, just let go of everything.
Everything you have to do, you haven't done, let it go.
Back to the center, bend
and straighten your knees, and straight.
And bend, ah, and stretch it,
and bend it and stretch it,
and bend, stretch, bend your knees,
roll up one vertebra at a time slowly.
Your head is going to come up lasts.
Oh yeah, hooh!
Keep breathing and then just move every body part.
Take your time, your neck, your shoulders, wrists, ankles,
everything that's worked so hard for you, just move it around.
Your hips, move it around.
Feels good doesn't?
Shake it out.
We're just going to stretch our legs one more time before we're
done, one forward, one back, bend the front knee
and just gently straighten you right leg
and you're stretching your hamstring.
Keep breathing,
bend your back, knee, left knee straight
and flex your front foot, keep breathing,
another hamstring stretch.
You worked really hard.
Come back to the front, shake it out, change sides, left knee--
left leg back, right knee bent and breathe.
It's very important to stretch
so you don't pull any of your muscles.
You worked really, really hard.
So make sure you take the time to stretch.
A lot of times, you might want to turn it off, don't do it.
Follow through. Give yourself this gift. This is your time.
And bend your back, your left knee and straighten your front.
This stretches your hip and your butt,
you can feel it right there.
And your ankles, now shall we flex?
Flex the front foot.
Keep breathing.
And come back up, shake it loose and give yourself a pat
on the back, you did it.
You're awesome.
You're a dancer.
Good job!
Yohoo!
[ Music ]
A beautiful back side is essential
for a dancer's dream body.
So for all of you who want to put
in a few extra minute towards your beautiful bum today,
we have the Jive Jam for a Tight ***.
Trust me, it's worth it.
All right, here's our bonus section,
Jive Jam for a Tight Bum.
Let's go!
[Laughs]
[ Music ]
Two minutes and twist it.
1, 2, 3, 4, 5, 6, 7, 8.
1, 2, 3, 4, 5, 6-- 3, 4, 5, 6, keep twisting.
6, 7, 8.
1, 2, 3, 4, 5, 6, 8.
1, 2, 3, 4, 5, 6, 8.
1, 2, 3, 4, 5, 6, 7, 8 and twist it!
Keep turning those hips.
4, 5, 6, 7, 8.
1, 2, 3, 4, 5, 6, 7, 8.
1, 2, 3, 4, 5, 6.
1, 2, 3, 4, 5, 6.
Keep breathing.
Oh yeah.
This works them, do you feel it?
Oh yeah!
Getting tighter by the minute, I can feel it.
Who doesn't want to tight their bum, raise your hand.
Didn't think so. Keep going.
It's just like the Chubby Checker's twist really.
Here you go.
Twist it, oh yeah!
You can do it, that bum tight.
Wooh!
Work those legs.
I feel it all over really.
My bum, my legs, my calves.
So it's a bum to a bonus really.
Bonus, bonus, bonus.
Here we go.
Half a minute. Oh my lord.
Oh yeah, it's burning.
Here we go.
You can do it, come on!
Keep moving!
Come on! Oh yeah! Wooh!
See my bum is getting tighter, isn't it?
You can do it. Here we go.
Oh!
Wooh!!
Keep working it.
One more, you did it.
All right!
[ Music ]