Ashley Smith posts
Posts: 51
Files: 71
Dance Fitness
No step involved
Ladder
Starting this week off with a ladder workout. Again, this isn’t a full recording because it’s go at your pace, not mine! Modifications are provided. I’ll be recording both full classes tonight.
How Many Burpees did you do?
I want to hold you guys accountable and know that these are getting done. This one can’t be filmed in it’s entirety because we all have different paces, so this is just an explanation. I want you to comment down below how many burpees you did, so that I know they’re getting done!
CARDIO
In this workout, for time purposes, we skipped the 90 second round and 45 second round. We also skipped the warm-up because they had attended the class before, so you could use the already posted warm-up.
Dance Fitness
I have a Bootcamp to share too. YouTube flagged my video for yesterday. I normally get a warning on them, but you guys can still see them, but it was just a straight 🚫 on the video versus a warning. But here’s this one! This class has a lot of new numbers, no step.
Dance Fitness 9-12-22
This one was a little longer. We decided to extend this class instead of doing Bootcamp, but added in all the toning songs!
Hundreds
Be sure to watch the video for the explanation of how this works. You could run or not, depending on space and time! If you’re doing the running versio. Time how long it takes you to get through 10” of the love. That’s how long you run after the move. So i didn100 squats and it took me 2 minutes, so I ran 2 minutes. 10” push-ups took me 4 minutes then I ran 4 minutes. 10” sit-ups took me 5.5 minutes so I ran 5.5 minutes. You could even do all of the moves for time, maybe 4-5 moves, then add the whole time up and save the running for t...
Warm-Up
While dance has a warm-up song, and I typically warn you up in the live bootcamps, here is a designated warm-up video, especially for any days that I post a work at your own pace workout. I’ve written the workouts for the week now, and the bootcamps are going to be 🔥🔥🔥🔥. I will be using weights on Thursday in class, BUT I also wrote two body weight versions that I will break down in my post.
Bodyweight Bootcamp
You can hear some of my modifications here, even if you can’t see them!
Labor Day Dance Fitness
This one really only used the steps the first two songs. If you don’t have a step, feel free to look up the actual line dance and use that as your warm-up. I use these to let people wander in late and just get us ready to dance. Everything else in this class was off the step! Comment below with a song I should choreograph to!
Bootcamp
The service on this one is spotty. I will be recording dance and Bootcamp for you guys tonight.
Dance Fitness
I didn’t record my class last night, but this is one that I recorded by myself one day!
Cardio and strength
This was from February, but it was a good one! I pick a weight up at one point, but not needed at all.
HIIT workout
Be sure to listen up for my cues on modifications here!
Dance Class 8-22
This one included a lot of new songs! Brand new and I brought back some super old ones that might as well be considered new, along with a glute song at the end that burned so good! Again, you don’t have to have a step, but you can get them for around 25 at Walmart and Amazon or five below has a smaller one for 5 that does the job!
Hefty 100
I didn’t record Thursday night’s workout, because it was very go at your own pace. There’s two ways to do it based on the space that you have. If you have about 30 yards to run, you could run, but if you’re in a smaller space, you could substitute burpees. The middle portion can be broken up however you want. 10 sets of 10, 5 of 20, 4 of 25, all 100, whatever you choose. Moves are very basic for this one. Buy in- 50 runs (down is one back is two) OR 50 burpees 100 squats 100 push-ups 100 sit-ups 100 jumping jacks 100 lunges 100 shoulder...
Bank Workout
This was one of my all time favorite workouts. You’ll hear me say in this one, if you don’t have space to run, you can sub moves like burpees, jumping jacks, anything you want, just keep track!
Dance 8-15
This one was killer. It was the most I’ve burned in a dance class in a while!
Ladder Workout
Here’s an explanation of one of my favorite styles of a Bootcamp workout. Any moves can honestly be subbed. If you want a leg day, upper body, core, straight cardio. I love a good ladder! I’ll be recording dance tonight, but my Bootcamp will be equipment based, which means I don’t participate, I coach, so it won’t be recorded.
HIIT
Wanted to share this because it’s still one of my favorites and we actually repeated it in class two weeks ago.
Dance class
If you guys don’t have a step, it can be done without it. If you want one, they’re on Amazon and Walmart for 25-30 bucks or a smaller version is $5 at Five Below.
