Hello, this is GiGi Tonyé from GiGi Tonyé Arts & Fitness. I have Stephanie and Nick, and we are here to do a dance cardio routine with you. We are at Blue Door Neighborhood Center, and this dance cardio routine will be 30 minutes.
So make sure you have water. Make sure you have a towel. Make sure you have some gym shoes, because we're going to have a good time. But of course, you can modify so you can feel free to look at the background and view the modifications that they may be doing and just have a good time.
Let's get started. All right you all. Let's get started with that warm up song. good. Keep going. Alright. I hope you are ready. We're going to have fun. We're going to burn some calories. Let's keep going.
Here we go. Step to the front front back front back. other side. Step the front and back. Good. Here we go. Shake it right. Wave it up. shake it left, wave it up.
Here we go. Whoa! Shake it around. Whoa! Wave it up. Other way, come on. Wave it up. Good. Widen your stance, feet and face in parallel. Sink it in your heels. Sit back up. Sit down. Bring it up.
Squeeze. Push the knees out. Wooh! Keep it going. If you can't go that low, slightly bent is totally fine and good. Step in front and step back. Whoa, whoa. good. Switch it up. Come on. Front. Back, front, back.
Front, back, shake it. Come on. Right. Whoa. Wave it up. Good. Shake it. Shake it. Wave it up. Well, take it around. Come on. Wave it up. Take it around, wave it up. All right, side step, pull . Wave it up.
Here we go. Pull it again. Wave it up. All right. Again, parallel feet sitting back into those heels. Push the knees out as you go down. Shake it. Here we go. Whoa. Wave it up. Good other side, wave it up.
Take it around, Come on! You all dance it out. Wave it up. Good, other side. Whoa. Wave it up. Good, pull it out. Whoa! Hope you're feeling warm. Good. Wave it up. Whoa! Good job. All right, we are gonna to keep going, you all keep going.
Doing good. Now we're going to pick our cardio up. It all follows fundamental, functional movement. But please modify if you need to. OK? Building it up a little bit. So have your water near by. Because you might need to take a couple of breaks and that's OK.
Come on. Whoa. Got our house music. Whoa! good job! Whoa! Here we go. Watch me. You want to dip close if you can. You can either keep doing this or if this is too much, you can modify, OK?
So, you can go walk it out, bring it in good. And just punch your arms. Come on. Let's keep it going. Whoo! Good job. Doing great. Whoo! Come on. Whoo! Good. Awesome. Take it to the side, Good. Whoo! How are you all feeling?
This is dance cardio. you all. Mid- to high-impact. But of course, you can modify to low impact. It's alright. Come on. Whoo! Breathe. Inhale through that nose. Exhale out the mouth. Good. Good job. Keep going. Whoo! Here we go.
Pulling it. Here we go. One, two, three, four. Switch. Whoo! Three, four, switch. Whoo! Keep the core nice and tight. Suck in the belly button. Come on. March it up. Come on? Whoa. How are you all feeling back there? Oh, good job.
Come on!. Good. from the top? Here we go. You got it. Remember, you can modify if this too much. Out, in. Out, in. Use those arms, just punch them, OK? Come on! Whoo. Good. Come on. March it out. Come on.
Whoa. Breathe. This is a good oxygen builder. Good cardio. Catch a breath, though. You deserve it, OK? don't feel bad about it. Whoa! good. All right. So now we're going to do squats, shuffles, watch me shuffle and shuffle.
Try to sit back in those heels. Stay low rise. Whoa. You could place your hands in front. You could ball your fists. Whatever works for you. Come on. Whoo! Good. Good. Walk it out, Come on! Whoa. You doing a great job?
Yes. clap it up. Clap it up. Good. Whoo. All right. You all. So we're going to go on to the next song. Have fun with this. This song is about the pretty girl rocks. But we got pretty boys and pretty girls and all the above.
So we're going to have fun with this one, OK? Awesome. Walk it out. Catch your breath. A nice mid-tempo, slow- to mid-tempo song. Whoo! Here we go. One. And pull and pull and pull. And speed it up.
Double time, pull. Whoa. Good. Add your own moves. Whoo! Whoo! Good, come on, come on, arms. Whoo! Good. Here we go, side two. Side two. Here we go. Criss cross. Beautiful. That's the move you all. To the side. Two. Come on, criss cross. I am beautiful.
Whoa, rock those hips. Come on!. Hey, pretty girl. pretty boy. Hey. Come on. Here we go. Rock those hips. Rock, rock, rock. Push it out. Rock, rock, rock. Push it out. Whoa. Good. Good. Pull slow. Pull. Good. Pull, swing, pull, swing. Breathe through it.
Double time. Here we come. Pull, pull, pull. Come on! Good. to the side. One, one, two, one, one, two. Cross it. Whoa. Come on, add your own. Hey. Walk it out. Two, Whoa! Two, cross it. Whoa! Hey, rock it out.
Here we go, rock it. Rock it. Good. Keep it going. Keep it going. Keep it going. Keep it going. Good. Rock it out. Move the hips and sway. Sway, sway, toss. Sway, sway, sway, toss, Sway, sway, sway, toss. Sway, sway, sway, toss, walk it out. Walk it out. Good job.
We're going to go to the next song, OK? Yeah, we're going to work our legs a lot in this. So of course, as always, modify it, clap it up, come on! quick.
Clap. Whoa. Here we go. Step it out side and side. Good. Give it a little bend. Sitting back in the hips and the glutes. Walk it out. One, one, two, one, one, two, one, one, two, one, one, two.
Come on. Good. Whoo! Whoo! Awesome. Here we go. Shuffle, shuffle and bounce. Shuffle, bounce, shuffle, bounce. Come on. Come on, glutes. Come on, legs. Whoo! Good. Good. Clap it up? Clap, clap, clap, clap. Whoa! Good.
Step it out. Open, close. Good. Whoo! Here we go. One, one, two. Good. Keep going. Whoa. Good shuffle, here we go. Bounce. Whoo! Awesome. Come on. Stay low. If you can, keep that shuffle sitting in those heels.
Sitting in the glutes. Whoo! Good, step to the side front, back. Keep it there. Whoa! Switch the other side. Good. Whoo! Awesome. To the side step, step. Whoo! Whoo! Whoo! Here we go. shuffle, Good shuffle.
Whoa! Come on. Keep it there. Shuffle. Awesome. Whoo! Awesome. Yes. Good job. All right. We're going to keep it going. A slow one again. All the slow ones. Just breathe. Have your own fun. You can do what we do or do your own thing, OK?
Whoo! Rock to the side. Good. Whoo! Oh, good. Reach your arms up more. Whoo! Oh, yeah. Good. Watch me. Front, back. Front, back. Come on. Whoo! Yeah. Switch it up. Whoo! Good. Come on. Here we go. Fundamental move. Knee, switch, knee.
Good squeeze. Remember going into a squat? Push the knees out. Don't bring them in, sit back In the heels. Who walk out . Hey, good. Oh, run it back. Reach it. Hey. Whoa. Good. Other side, come on. Hey, good.
Here we go. Knee, knee, knee, good. Get that high knee up, you all. Whoa! walk it out two, two. Whoa! reach in front and back. Hey, whoa! Come on! Switch it. Whoa. Good. Keep it going. Walk it out!
Dance around, you all. Come on. Hey! Come on, you all!. Awesome squat. I know. It's like, oh my gosh, I thought we were done. We are almost done with this, at least. Walk it out. Singles, whoa! Raise them high. Side.
Walk it out, cool yourself down. Good. Beautiful job, you all. Beautiful job. Give it up for yourselves. All right, we are slowing it down again, you all. Adding our hips and our core. Here we go. To the front, front, front. Come on. Step it out. Hey, just have fun with it, y'all. Come on! Hey, doing good. Whoa! a nice slow groove for dance cardio today. Good! All right y'all let's get those hips nice and loose.
Circle to the side. Hey, inhale. Arms up. Bring them down. Up and down. Up, down. Other side. Step it out, step, step. That's all it is. We got a few little variations, so have fun. Whoo! Hey, hey.
Come on. Come on! good. All right. Hip circles, other side. Come on. Hey, come on, keep it going. Whoo! Arms, here we go up, down. Switch other side. Step it out. Come on. Step, step. Whoo! Good. Awesome. Hey.
Come on, huh. Keep dancing. Keep moving those feet. Good. Oh. Here's a little variation. Here we go. Walk it up. You're going to clap. Push away. Away, away, away. Walk it up and clap. Push away, away, away, away. Whoa!
Clap, push away. Hey, hey, hey, hip circle. Here we go. How low can you go? If you can't go low? Don't go low. Whoa! Add the arms. Hey. Switch it up! Whoa. Step it out. Step. Come on. Hey, you having fun?
I'm having a good time. Come on. Come on. Hey. Yes. Keep moving. Do your own thing. Whoo! Here we go. Walk it up. Inhale, clap. Push it away, away. Come on. Whoo! Come on. Good. Whoo! Inhale. Just arms go up and they release down.
How are you feeling? Yes, we are almost almost there. You know, if we brought it down, we got to go a little bit up now. So this next song has a mixture of both. You got slow, then you have fast.
You can catch a breath, OK? All right. Slow walk. If you need water, feel free to get water. Modify as always, and just have fun. You got to sweat either way. OK. Awesome. Good. Four steps. One and arms.
Three and four. Good. It's real slow. So you could catch a breath. I think it's slower than what I'm doing right now. Good. There we go. Good. Awesome! Don't let the song trick you. OK.
It picks up really good and fast. Come on. Awesome. All right. Pick it up. Same moves. Good. Just double time. Come on. Whoo! Come on. Keep it going. Whoa! Good. Good. Come on. Take it to the side, open, close, and hold. Side, open, close, hold.
Open, close, hold. Open, close, hold, repeat it. Come on!. Whoa. If you want to do jumping jacks, right there, feel free. It's all up to you. Whoa. Good. Good, walk it out. Slow it down. Catch a breath. We're going to go even slower, OK?
Remember our moves at the beginning? We're going to do it again. Good. Here we go. Slow it down. One, two, up, up. One, two, up. Here we go. Double time. Come on. Come on. You good there. Make that leg.
Very, very... with the way you're doing it. Meaning you could do skaters, bring your legs back and forth or you can march in place. Come on. Keep it going. Open arms, close. Come on. Whoo! Punch it out with punch, punch, punch, punch.
Whoo! Come on! Punch it, punch it! Punch it!. Good, reach, reach, reach. Good, good. Reach every punch, push that air out. Good, take to the side. Come on! Hit it y'all. Dance cardio class. Good. Come on. good.
Here we go, punch it out. Punch, punch, punch. Whoa! Reach it up. Punch up. Punch up. Whoa! Inhale, exhale. Wow. We're almost at the end. Yes. Wonderful job, wonderful, wonderful, wonderful job, everyone. All right, y'all. let's get it. Final song before our cool down. Whoa! Come on.
Hey, this is our party song right here for dance cardio. Come on. Hey, hey, hey, hey. Here we go. Run it out! Run it. Whoa! Come on! Here we go. Side, pump. Up. Down. Good, four pulls.
One, two, three, four. Switch! Whoo! Good. Switch! Good. Switch. Whoa. Jump around. Come on, y'all. Whoa! Hey, cool it up, cool it up, cool it up. Wow! here we go, Side, side. Good. Whoa! Circle up. Drop. Up, drop. Switch up! Drop!
Run it out. Come on! Whoa. Good. Awesome. Cool it up. Cool it up, cool it up, whoo! Come on y'all, Repeat it. Here we go. Awesome. Circle up, dip. Whoa. Reverse it. Pull four times. One, two, three, four. Switch!
Whoa! Come on! Good. Whoa! Good, cool it up. All right, y'all. It is time to cool it down. You made it so you get to stretch. Catch a breath. And we are done for now.
OK, so let's do our last song, our cool down stretch song. Of course. Modify your cool down how it works for your body, OK? Here we go. Inhale, exhale, inhale, exhale, inhale, exhale. Come on. Four more.
Whoo! Good. Awesome hold to a T. Reach it over. Bring that arm. Hold it wherever you can, OK? Breathe. and slowly go down, stretch that lower back.
Reach towards the shin and your toes. Good. Walk those hands up. Same thing, going to that T. Shift the weight, shift the hip, bring that other arm over, hold it where you can and breathe. Good. Let your body release down slowly.
Remember you can hold your shin or calf, ankle or toes. Walk the hands up slowly. Good, shoulders add a little bend in between. Reverse forward. Great. Cool down, good isolate shoulder, one shoulder at a time revers it to the front rotated to the front
Good, Head circle take your time around. One more time, same direction. Then go the other way. Bring it around, take your time. Last time rolling around. take it up and down, looking up and down.
Now look side to the side, side. side, side, side, side, good. Bring your right arm across and bring the left up and over. Hold it there. Good. Take that right arm. Give yourself a good pat on the back.
Take the left. Place it on the elbow. Hold it there. Good. We're switching the left side. Bring the right in front on the forearm. Hold it there. So that nice stretch in your shoulder blade. good release the arms.
Take the left arm behind you. Pat yourself on the back. Place the right hand on the elbow. Good, Good. Wiggle those fingers as your arms fall. Good. Going to take side lunges, slowly hold it there.
If you can't, you can reach for your foot. If not, just keep your hands right at your waist. Good. Shift your weight on the other side. Feel that nice stretch. Remember, if you can't hold your foot, you can even elevate your heel.
Whatever works for you. Good. Take those arms. Bring your feet together. Connect them at the hands. Flip them inside out. Lean forward. Hold it lower. Feel that nice stretch on that lower back. Whatever area on the back. Good. Bring those hands up.
Release them side. You're going to connect them at the back if you can lift the chest. Good. Bring the arms up. Good job. Bring them down to heart center. Wonderful job, everyone. This is dance cardio with GiGi from GiGi Tonye Arts and Fitness.
Of course, I have Nick and Stephanie. We have enjoyed this 30 minute dance cardio class with you. Of course, get water right now if you need to. We are here at Blue Door Neighborhood Center. Visit Blue Door at www.bluedoorcenterIL.com
Thank you so much.
Oct. 15, 2021
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