Flashback Friday: 38 Minute Jazzercise Inspired Workout - MOVE DAY 05 [Dance Fitness Sweat & Sculpt]

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your flashback jazzercise workout. That's right. Today is a flashback workout. We are going to get high intensity cardio and strength, but inspired by the original dance fitness format, Jazzercise. Don't worry if you don't feel like you're a dancer. I'm going to give you lots of different options. The goal is to have fun. Fun. If you have some light weights, keep them close by. We'll use them for a little bit of strength. And we'll start with some dance cardio. Are you ready? Let's do it. All right. Let's just start with just a little march like we always do. Roll through those shoulders. Yes. This workout is gonna be on the beat, but you do not have to be on the beat. You just move your body. You have a good time. Stay safe, keep moving. If you showed up today, you are. Let's keep it marching and keep it rolling. Take it a little bit bigger and we're going to get a little movement side to side. Here we go. Pulling out. If you watch the original Jazzer size, and I would encourage you to check it out because her story is amazing. It's been around for 50 years. Judith, who came up with it? She is still doing it. Let's tap it out right here. Tap, tap. Just like we do in our workouts. Right? But she was the original dance fitness. Before there was Jane Fonda or Richard Simmons or Zumba, there is jazzercise. So this is inspired by her. Let's reach, reach, reach. Yes, you can. We're gonna have a good time. Reach, reach. Kind of fun to teach them to beat again. Let's take it to the side right here. We're gon reach back. Four more right here. Four, three, two. Hold it down right here. If you can drop the knee down and up. Yes, you can keep it here. Or if you want, take it down and up. Four more for four. Three, two, take it wide right here. Reach, reach. You don't have to go that fast. You don't have to stay low unless you want. 4, 3, 2. Turn it to the side. Reach and pull up. Back up and back again. I do not care if you were on the beat or if you feel coordinated. The goal is to move our bodies. That's always our goal. Right? Lunge it down right here. Drop it down and up. You can keep it right here. Or if you want your hands down, really lengthen. Four more. We've got four. Three, two. Take it out right here. Roll the shoulder. Shoulder, yes. Similar to what we do, right? And you can always go slower than me. I know some of this might be a little faster than we normally do, so do what's best for you. Good flat back. Take it flat. Hold it here. Reach it up. Big stretch. One more. Take it flat. Hold it here. Reach it up. Big stretch right here. Reach, reach. Yes. Let's roll your hips. Take it out and tap. Out and tap. Loosening little hamstrings up. Finish it out right here with me. Then we're getting into a little dance cardio. So here's what we got, team. We got three songs of some dance cardio where we will incorporate some strength, a little bit of burn, and then we got a couple songs of strength. I think you're gonna like it, so just hang with me. We'll keep it short and sweet. March it out right here. If you need a sip of water, we're gonna grab some water between songs. Otherwise, just start with the march. Here we go. We're gonna start with a little step and tap forward. You do what feels good to you. It's still your workout. You do you. Here we go. Tap it. Step, tap. Oh, gotta watch that shoelace. I don't know who thought leg warmers were a good idea. I know they make sense for ballerinas, but they're hot, right? Arms a little higher. Up, down. Bring those hips forward. So a lot of this you can keep low impact. We're gonna get a high intensity, but a lot of it is low impact. But if you want, you can add a little jump. Jump. Eight more right here. Here we go. It's a lot of repetition through each song. So basically have four or five moves, then we'll repeat them. Three, two. Good. Clear. Reach, reach. Hold those arms out. We're gonna add a little bit more core. Side to side. Reach, reach. Stay low if you can. Getting those legs working. Three reaches to one side. For the core, we got three, two, one, open. Out. Three, two, one, two, one, and out. Already feeling. I hope you are too. Just a reminder, you can take breaks whenever you need to. Reach. Reach. Let's get two more reach. Yes. Hand out. Hold those arms right here. Take them out. You can take the toes and the knees in if you want. Shoulders, Shoulders, Yes. Again, if you watch a lot of the original Jazzer size, she does a lot of shoulders, a lot of twists. Get left. Arms are feeling it. Right. Keep breathing. We got four, three. Get ready. We're gonna walk it up and back. Here we go. Three, two, tap. Yes. Use the space you've got. If you got a lot of space, take it up if you want to. You can even add a little. And yes, team, we're gonna go to that step. Tap forward in just a second. Four, three. Yes. Two step. Tap forward. Right here. Take tap. Tap again. Keep it low impact to start. I gotta tie this shoe. This is gonna bother me. Keep it going for four. Three, two, one. Arms up. Right here, take it. Pull those hips forward. Yes. Are you still with me? I hope so. Don't worry about what it looks like. Just worry about how you are feeling. That body's working it here. Take it here. Find that balance. Right here. Yes. Reach, reach, reach. More core. Reach. Stretch it. Stretch it over. We got up. Yes. In four more, we're gonna go to that 3, 2, 1. To really target those obliques. Get read. Here we go. Reach it. Three, two, one. And down. Three. You do you. If you want to take it even slower, you can. You can just reach. Take it down or threes. Three, two, one. Take it down right here. Three, two, core. Yes. Dip up that core. I know you're already thinking about it. Three, two, one. Last one. Right here in. Yes, you can. Hips and shoulders. Get those arms working. I know. Can you get even lower? Don't feel silly. You're doing it. You are a dancer. Your body can move. Four more. Plus four it. Three, two. Let's march it up and back. Here we go. Three, two, one, tap. You can do a little hop step or just a tap. Keep it going. This song is almost over. Going into our next song, we'll grab a sip of water first. We got four. Three, two, one. Quick sip right here. Keep your feet moving if you can. This is all about hit and steady state, right? Step it side to side. How are you doing? Are you with me? I hope so. We're gonna walk it to the right for four. Here we go. Four, three, two, and back. Take it up. Four, three, two, and back. Side to side, then front and back. You can turn your body or you can walk backwards. Up to you. Whatever makes more sense to you. If that's to go forward and backward. That works. Or turn your body. Keep it going. It's hard to do. You can have that clap. Four, three, for two. Last one. We're gonna take it down. Side, lunge. Kick it out. Out. Reach. Just like you do in a regular workout, right? Reach, reach. I want you to reach it down in that side lunge. Reach that arm behind. Right here. Get low. Yes, you can. Even lower. 40. Yes. Legs and hips. 4, 3, 2. Bring it up. V step. Watch me. Out, out and in. Out, out. In, in. Right, left, right, left. Making a V. Right. Up, up, down, down. If anything doesn't feel good for you, make up your own. You can do a squat. Doesn't matter. Last team. Four more. Four, three. Get ready. Lateral. Walk again. Let's try to get them all in one more time. Later. Hand back and forward. Hand back. One more time. Lateral. And forward. Side. Lunge. Right here. Reach, reach. Keep it going. Even lower. Eight, seven, six, reach. Five. Shift that weight side to side. Arms, arms. Four, three. Finish it out. V step. Right here. You're going right. Left, right, left. Left, right, left, right. Finish it strong. Three, two. Catch your breath. And shorter. One. Right. Grab a quick sip of water. Can you keep it moving? March it. Give yourself some time to catch your breath. If you need more time, take it. You can always just come back to this march. You can always just watch me for a minute. Minute. Up to you. Especially as we're transitioning out and into these songs. You don't have to rush you, do you? It's your workout. Be where you are today. Watch me here. We got a little pony. Up and down here. Up, up, up. Right. Opposite knee, opposite arm. You can keep it low right here. Or if you want, you can do a little hop. Pony. Step right here. Here we go. One. Same arm, same knee. Yes. Strong arms, strong legs. Four, three, two. We're gonna cross behind right here. Step and low. Start low. Step and low. Think of your curtsy. Lunge. Right. 4. More slow and reach. We're gonna double time it in. 4, 3, 2. Step. Cross a little more of a step. A little less on the curtsy. But don't worry, we're gonna get those legs burning in just a minute. 8, 7, 6. Cross behind. 5, 4. Yes, you can. 3, 2. Hold that curtsy right here. Tap it out, tap it in, tap it out, tap it in. Take your arms here. Get low if you can. 4. More slow. 4. So really Jazzercise is the beginning of bar, right? Cardio bar. Let's take it quick. Right here. You got eight steps. Six, five, four. Three, two. One more time. Eight, seven, six, five. Burn. Take it. Other side. Right here. Take it out. Tap it in, take it out. A little bit of balance. So wrap that core. Strong arms. Reach, reach. Intentional arms. Three, two, Double time. Here we go. Tap, tap, tap. Breathe. Even lower. Keep it going. 8, 7, 6, 5, 4. 3, 2. Let's twist it. Whatever you can do on whatever floor you get that. Keep it Moving. Catch your breath. Think about that core. All right? Three, two, one. Three, two, one, knee. Three, two, one, knee. Three, two. Don't worry about what it looks like. Just twist your body. Yes. You don't have to move across the space. You can keep it right here. Eight more singles. Get cool. Three, two, one, knee. Four more. Four, three, two. Back to that pony. Here we go. Yes. Opposite arm, opposite knee. Then we put them together. If you want, you can keep it right here. Or add that higher impact out. And four, three, two. Here we go. Doesn't matter which knee or which arm. I'm getting confused, too. I don't care, as long as you're moving. 4, 3, 2. Slow, cross behind. Get low. Reach. Yes. 4, 3, 2. Work those legs. Double tap. Tap, tap, tap, tap. Burn. Grabbing our weights after this, so get excited. Hold it here. Balance. Get balance first. I know. I feel it, too. It's a little curtsy. Arms are here. Up and down. Squeeze, tap it in. Get those hips working. Core tight. Double time. Here we go. Stay low. You can always keep it half time, too. Or regular time. I should say even lower. 8, 7, 6, 5, 4, 3, 2. Get set. Other side. Take it out and in. Out. It takes you a little longer to get it into it. That's okay. Breathe. Tap and in. Tap and in. Double time. Here we go. Tap, tap, tap, tap. 4, 8, 7, 6, 5, 4, 3. 3. 2. Twist, twist, twist, knee. Oh, I had to get my berries. Twist, twist, twist, knee. Yes. Team. Get left for 8. And core. Think about the hips. Twist, twist. Yes, you can. Four, three, two. Low impact, Pony. Finish it out right here. We're gonna get some water, team. Then we are grabbing our weights. We're gonna keep the weights going with the beat. So you do the speed that's best for you. If you want. Right here. Pony, Pony. Finish it out. We're so close. 10 seconds. Water is coming. It's hard not to talk to the beat with the music, right? Four, three, two. And breathe. Yes. Catch your breath. You're doing amazing. No matter what it looks like, I don't look perfect. I'm not always on the beat, but I'm gonna keep moving. I'm gonna keep smiling. Try to right. All right, team, so grab some weights. I'm going threes. You don't have weights. Just tight in those arms. Totally fine. If something gets too heavy or too fast, slow it down or drop those weights. Watch me here. We're down and up. Down and up. Join me here. Breathe. Slow and controlled. We're gonna go to the Feet. Elbows in tight. 3. 7. 6. Yes. 5. 4. Yes, you can. 3, 2. This time, this will be a lot more repetition at the top. Top. Hold it here. Out. So again. Right. Jazzercise is the original bar format. If you want, take this. Higher. You can just reach. If you can stay low, lift the heels, arms and legs. Reach, reach, reach. You don't have to think of it as a punch. You can just think of it as a reach. If that's not right for you, just reach. Chair. Reach. Four, three. One more time. Curl up behind your body. Squeeze. And up. Yes. Team core engaged. Work those arms. Hold it down. Down. Thank you. Squeeze. Squeeze in. Squeeze out. If you got your weights are too heavy for that, slow it down. 8, 7, 6. 5. 4. 3. 2. Bring them here. Reach and back rotational press. Right. Reach and turn core. We do this a lot of times with the cattle. Well, with the dumbbells right in tight. We're gonna add a little squat. Bring those feet in. Down and reach. Down and reach. Down and reach. Breathe. Elbows in. Keep them chest level to keep those arms and shoulders working. Here we go for eight. Yes. Seven, six. Get low. I know. Four. Three, two. Hold it here. Up. Lift those heels in the back. Looks like this. Low, low. Four more. Four, Three, two. Turn it right here. We're gonna out and back. Push. Triceps. Right again. Remind you of bar? Stay low in that front leg. Lift the back leg if you want. Up and down. Nice and tight. Elbows up. Here we go. Take it up. Breathe. Four more for four. Yes. Three. Stay low. Two. Good. Hold it up. Pulse. Pulse with the arms. Yes, you can. 4, 3, 2. Hold them up. Close the legs. Pulse. Pulse. 4. Keep those arms up. Up. Turn them here. Back. And here. Turn. And here. Reach. And here. I got that little bridge. Gets off the beat. Add the legs up and down. Up. Burn out those tries. Why not? Don't forget about that core and that glute. Nice and tight. Take it up and back. Up and back. Four more. Four. Three, two. Good. Pulse it out in small little movements. Four, three, two. I know. Leg up. Breathe. Four, three. Three, two. Marching. All right, team, if you need a sip of water, go ahead and get it. Otherwise, hang with me. We're gonna hang on to those weights. If your hands need a little break, take them down. We got one more song with our weights, right? Yes. Keep it going. All right, watch me here. Row. Alternate. So keep them here. Nice flat back. If that doesn't feel right for you, slow it down or take it here. So it's that reciprocal Row. But what I don't want is you twisting in your torso. Squeeze, squeeze. Keep it here. If this feels good for you, you add the knees. Little march, right? But if you're losing your form. I know we're tired. We're getting towards the end of this workout. If you feel like you're rounding here. Breathe. Take it up. Yes, team. Four, three, two. Tap it out right here. Tap side to side. We're gonna go cross, cross, curl. Cross across your body. Core tight. Straight up, right. Not in that hinge position. Again. Yes. Keep it going for eight. Eight, seven. Cross your body. Six. Five, four, Three. Two. Good. Bring them up right here. Knees, knees. Elbows in. Yes, you can. Eight. I know. We're already feeling it. Six. Five. Four, three. Three. Two. Good. Right here. Reciprocal. Can you keep a good form with the press while you're popping those knees? I think you can. 8. 7, 6, 5, 4. Core tight. Take them up right here. Take it down and up. Elbows in and out. Up. Stay with me. Down and up. Watch me here. Out. Down, out and up. In, out. Triceps. Take it wide. Yes, you can. Four. And down. Three strong arms. You can do it. Two triceps. I'm forgetting it. One. Hold it here. Fly, reach. So if you can shift into that side. Lunge. Flat back, reverse fly. 4. 3, 2. Hold it here. Hold. Just hold. 3, isometric. 2, up. Other side, palms forward. Shift. Shift in those back muscles, but shift the weight to the head hip. Four. Three, two. Hold right here. Four, eight, seven, six, Five. Four. Three, two. Take it up. Ready? Tap, cross, curl. Yes, you can keep it going. 3, 2, 1. All right, team, this is it. All right, we're gonna take it down the mat. We're gonna get a little bit of core, so grab your mat, a little bit of seated core, and a stretch, all right? First thing we're gonna start with, though, is not core. We're taking it right here. No weights. So I want you to take it here. If you want, just get the little stretch. But if you can, we're gonna go up and down, up and down. So you decide. Lean into it. Get that stretch. If you want to hinge forward, Core tight. Push through that front heel. Stretch it. Extend. Take it up and down, up and down. I am sweating through these tights. Yes, you can take it up. Reach. Try to really get the heels down with both. Four, Three, two. Good. Hold it here. Lift and lower. Lift. If that's not right for you, take it here. Yes. Four more. Four. Three, two, two. Good. Stretch it out right here. Lean get that hip flexor. Stretch, hamstring right here. Hold it here. Yes, team. All right, can we get the same thing? Other side right here. So get into it here if you want. Just your stretch, but if you can, hands down, legs are shaking. Take it up and down. Push up through that heel. Extend up, reach back. Really get the stretch. That's what jazzercise was so great about. Is again, early pilates, getting the stretch and the strength. 8, 7, 6, 5, 4, 3, 2. Hold it down right here. Stretch it out. Lean into that hip flexor. Yes. Take it here. Breathe. Yes. Take it into a seated position right here. You decide if you want to be seated nice, nice and tall, or if you want to be halfway back. Hands underneath. Round it here. Down for two, up for two. So again, little Pilates, right open out wide. Down for two, up for two. If you're just seated right here, get the stretch and out. Get the stretch and out. You're getting the core back and up. One more. Hold it out right here. Reach, reach. All to one side. Reach it up to the ceiling. You take it. A punch if you want, or just a reach. Eight small little movements. Keep wrapped right here. Four, three. You can do the seated. Two down, down to the side. Reach, reach again. If that's smothering your back, take it here. You're still getting the rotation. 4, 8, 7, 6, 5, 4, 3. One high, one low. Take it up and reach. Take it up and reach. Keep it controlled. If you're feeling your back, take it up. 4, 3, 2, 1. Stretch it out right here. Yes. Team, breathe. Sit up nice and tall. Other side. Take it up. Reach, reach. Wrap it in. You can make it as small or as big as you want it, as long as you have that control. Think about that deep core. I know you feel those obliques. Reach it down. Hand. Reach, reach. Little twist, little twist. Again, you can be seated. 8, 7, 6, 5, 4, 3. One up, one down. Take it up and down. Reach and down. Here we go. Up and breathe. Four more. Four, three, two, one. Stretch it out right here. Take those hip flexors out. Breathe. Lean into it here. Yes. Team, from here, can you take that flat back? Get a little stretch with the flat back. Lean it here. Breathe into that quick little stretch. Then we will call it a day. Yes. Team, you did it. Listen, that was not easy. That was not easy for me. Let's take that leg out, reach up and fold it over. So first leaning into it. If this doesn't feel good for you, I to want you. Want you to sit on the edge of a chair or take it to a standing hamstring stretch. But if you can, we're here. You can even take it over. Let's do a little active stretching right here. Take it over, Take it up. One more. Let's hold into that, then turn into that. Four, three, two. And breathe. Let's switch your legs. Listen, guys, I don't consider myself a dancer. I have a dance background. I dance. Growing up, I did a lot of musical theater, but it's not the main thing that I do. It is actually how I got into fitness. Well, how I got into teaching, I guess. So breathing into that, then reaching over, reach. Some of you have heard my story, but I came home for a summer after my first year of college, and it was the first time there was a gym in my home town and they needed people to teach. So they asked me to teach a dance fitness class. And I loved it. And from there, I went on to start teaching. Before that, I was always an athlete, so I always love sports. But I do have a soft place in my heart for Dance Fitness 1, because for a lot of people, it's so much fun. I think that's why things like jazzercise have been popular for 50 years. And again, if you want to look it up, they're still in business. They're a franchise. Which is why I wouldn't call this a jazzercise workout. It is inspired by jazzercise because they do have their own choreography and they have strength and mobility and hit and all things. Now it's not just the dance, but I think it's why jazzercise was so popular, is so popular, and all the other things that we've had, your Zumba, aerobic step, all those things, because it is a different way, way to move again. Not everybody loves being on the beat, but some people love it. Some people love the music. I hope you appreciated my throwback music today. Slowly round it up. Let's take a big stretch here. More flashback Friday workouts coming for you this month. Just for something fun, make sure that you are subscribed to the YouTube channel that you like. This video that you leave me a comment. Did you like it? Did you not like? Was hard for me too. Guys, reach those thumbs to the back because it's different than what we normally do. Don't worry, I still have hundreds and hundreds of regular strength and cardio workouts in intervals for you as well. Let's just get a little gentle knee pull so you always have that option. This was just something fun for this month's challenge and there is more to come. So get excited. Roll through here. Thank you you for hanging with me today for this Jazzercise inspired workout. Come back for more. Check out all the links in the description, including the Body Fit Athletic Club. Would love to have you join us there on the Body Fit by Amy app. If you're looking for one on one coaching, check it out at Body Fit Elite. And don't forget to subscribe. Thank you so, so much. Let's get one big deep breath in and out. That was your flashback Jazzercise workout. Great job, everybody.