#Zumba dvd download workout free how to

HOW TO DO IT: Without allowing your back to slump, begin by kicking your right leg out in front of you as you contract your thigh muscle. This exercise targets the quadriceps, a muscle group that protects the knees and assists with standing, walking and negotiating stairs. Your hands should trace an arc or rainbow over the top of your head as you do this. Rhythmically alternate your arms between the two positions to the beat of the song. Begin with one arm held out to the side at shoulder-level and the other hand on the top of your head. HOW TO DO IT: Scoot forward so your back does not touch the chair and assume a tall posture. This exercise targets the rotator cuff muscles in your shoulders while encouraging you to sit in a more erect posture. Fluidly switch between the two legs as you choreograph the movements to the music. Finally, return your right foot to its initial position and repeat the L-shaped pattern with your left leg. Then, bring the foot back under you and tap again before moving out to the right side and tapping your toe a third time. Start by moving your right foot straight forward and tapping your toe. HOW TO DO IT: Sit on a the edge of a chair with your knees bent at 90-degree angles and your feet on the floor. This easy-to-replicate dance step mimics the movements of a Zumba class without requiring you to stand up. Be sure not to allow your shoulders to shrug or your back to round as you complete the exercise. As you do this, keep your elbows bent and swing your arms back and forth like you are running. HOW TO DO IT: Alternately march your knees up to the ceiling and back down again to the music. This technique helps you raise your heart rate by simulating a jogging motion from the chair. Be sure to emphasize the down and back position as you make your circles. When you have completed the revolution, repeat the exercise with your left shoulder and continue to switch off between the two as you match the song's rhythm. Without moving your lower arms, roll your right shoulder in a complete circle. HOW TO DO IT: Rest your hands on your thighs and sit up straight.