Try This Dance-Inspired Workout
Sure, you may be able to bust a move on the dance floor at Nasimi on a Friday night, but did you know that dancing could be used in the gym to add some fun, flavour and funk to your workout? Just ask Gwyneth Paltrow, Penelope Cruz and Stella McCartney who are queuing up to train with dancer Tracy Anderson.” We asked dance teacher Lucy Melton to show us some moves.
HOW IT WORKS Do each move for the recommended number of reps
YOU’LL NEED A medicine ball, two 2kg dumbbells
Stand with feet more than shoulder width apart with knees slightly bent. Extend your arms out to the side. Without moving your hips shift your torso side to side. Squeeze your abs each shift. Repeat for one minute.
SIDE KICKS AND PULSES
From the plank position, kick the right leg out to the side for 8 counts, extend the same leg back behind you and pulse up and down for eight counts. Repeat on the other leg. Repeat 10 times on each leg.
BONUS TIP: “This exercise works the glutes and will tone any wobbly bits.”
ARABESQUE AND TOUCH
Stand on one leg with the other leg extended behind you and hold a 2kg dumbbell in each hand. knees slightly bent, squat and touch the weights to the floor, rise up and return to the start. Do three sets of eight reps on each leg.
PLIE WITH TWIST
Holding a medicine ball in front of you, move into the plié position. Twist your arms round to your right side, return to centre, then twist round to left side. Return to the standing for one rep. Repeat for three sets of 10 reps.
PUSH AND PULSE
Lie facedown with hands on the floor shoulder-width apart. Push up so your arms are extended and hips off the floor. Raise one leg behind you as far as you can. Repeat with other leg for one rep. Three sets of 10 reps.
Lay supine with your knees together and bent at 90 degrees and your feet apart (just wider than your hips) lift your bottom off the floor and squeeze your glutes in rhythmical pulses. Repeat for 100 pulses.
Lay on your front with your arms out to the side, 90 degrees to your body, raise your chest off the floor whilst rotating your palms up to the ceiling and pulling your arms back as far as they will go.