DANCE ROUTINE PROGRAM
DANCE WARM UP
Light cardio: (5min) Increases heart rate and warm up muscles.
Jogging in place (1min)
Jumping jacks (1min)
High knees (1min)
Butt kicks (1min)
Side shuffles (1min)
Dynamic stretching: (10min) Improves flexibility and range of motion without static holds.
Arm circles : 10 times forward and 10 times backward
Leg swings : 10 swings per leg, front-to-back and side to side
Torso twists : 10 twists to each side
Hip circles : 10 circles in each direction
Lunges with a twist : 5 lunges per leg, twisting your torso toward the front leg
Core activation: (3min) prepares the core for stability and balance.
Plank (30s-1min)
Side planks
Flutter kicks
Body isolation: (5-7min) Prepares individual body parts for sharp movements.
Head isolations : nods and tilts, left and right, 5 times to each direction
Neck rolls
Shoulder rolls : 10 times forward and 10 times backward
Chest isolations : 10 times forward, 10 times backward, 10 times side-to-side
Hip rolls: 10 times each direction, in circular motion
Knee bends : 10 times bending in and out
Dance specific move: (5min) gets the body ready for the choreography.
Practice foundational steps:
o Bounce: bend your knees slightly and bounce up and down to the beat. Keep your upper
body relaxed and let the bounce come from your legs.
o Two-step: step to the right with your right foot, and then bring your left foot to meet it.
Repeat to the left. Add a slight bounce or arm movement to make it more dynamic.
o Body roll: start pushing your head forward, and then roll down through your chest, hips,
and knees. Keep the movement smooth and controlled.
o Arm wave: start by lifting one shoulder, and then roll the wave down your arm to your
hand. Practice slowly at first to get the fluid motion.
o Point and pose: point your arm in a direction and strike a pose. Add a head tilt or leg
bends for extra flair. Make your poses sharp and confident.
o Hip roll: roll your hips in a circular motion, either clockwise or counterclockwise. Keep
your upper body stable and let the movement come from your hips.
o Step touch: step to the side with one foot, and then bring the other foot to meet it. Add
a clap or arm movement for variety. Keep the steps light and rhythmic.
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o Chest pop: isolate your chest by pushing it forward and back quickly. Use your core
muscles to control the movement.
Mini freestyle session to loosen up
Breathing exercises: (2-3min) Prepares for controlled breathing during intense routines.
Inhale through the nose and exhale slowly through the mouth
Diaphragmatic breathing
DANCE COVER
Choose a dance performance / dance practice to make the cover
Take a look at the full choreography
Choose a member to copy
Play the video t 0,5x and break the dance into sections
Practice with beat, in front of the mirror without the music
Repeat sections until they feel smooth
Once mastering the moves, dance with music
Focus on timing and improvise and have fun with the music
Record yourself to check the progress
COOL DOWN
After dancing, cool down to relax your muscles and prevent soreness:
Cool down (2min)
Walk in place or do light movements to lower your heart rate
Stretching (5min)
Hamstring stretch: sit on the floor and reach for your toes.
Quad stretch: pull one foot toward your gluts and hold.
Shoulder stretch: pull one arm across your chest.
Hip flexor stretch: lunge forward and sink into the stretch.
Back stretch: twist your torso while sitting or standing.
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