Reena Vokoun leads a 45-minute cardio dance class mixing hip-hop, salsa, Bollywood, house, trance, and world beats. Each segment includes modifications and core cues, with a warm-up and cool-down stretch bookending the full-body workout.
Chapters
Hey guys, I'm Reena Vokoun with PassionFit. Today we're gonna be doing a fun cardio dance workout. We'll be covering different dance styles, music genres, and locations from around the world. So get ready to have fun, Move your body to the beat and burn lots of calories. Alright guys, gimme a big inhale up. And exhale down. Again, big inhale up. And exhale down. And let's do a little shoulder roll. Good. You're gonna step out, lunge on each leg. Good. Big shoulders back. And I want you to gimme a full arm circle back, opening up that chest. Good. Stretching out the upper body. Couple more like this. 4, 3, 2, and let's lunge it out side to side. Arms out and down. Good. Stretching out your hamstrings, your inner thighs, really getting that lower body to start to work. Couple more. 4, 3, 2, and bring your opposite shoulder to the opposite knee. Good. Tuck in that core. Stay low. Great job. Good job, guys. Keep it up. Round that back and come up. Big shoulder roll. Sink down once again. Round that back, tuck in that core, and bring your opposite shoulder to your opposite knee. Core still stays tucked in. Great job, you guys. Warm up that spine and that back. We're gonna be using the core and the back a lot throughout our dances today. Good. Gimme 4 more. 3, 2, and just a simple step touch next. Start to get the heart rate going. Good. Couple more like this. 4, 3, 2, and step behind, step together. Good. Start to move across the floor. Couple more. Keep it up. Last 4, 3, 2. Shoulder rolls right here once again from the top. Good. Get down a little bit lower. Here's 4, 3, 2, and 1. Great job, you guys. That completes our warm-up, so we'll be moving into our first dance segment next. See you soon. Alright guys, we are gonna do our first dance routine and this is gonna be a funky hip-hop style dance, so get ready. Alright guys, let's get those knees up. Good. Couple more like this. Here's 4, 3, 2. Now give me a single, single, double lunge. Here we go. Single, single, double. Single, single, double. Good. You can add a little hip to it. Good. Couple more. Two more. Now you're gonna step behind and go to the left. Step behind and right. Arms follow the legs. Good. Just feel that beat. Good. Step behind, step behind. 2 more like this. Good. Arms follow those legs. We've got a change coming up. Here we go. You're gonna bring it up and over like this. Up. Over. Good. Gimme 4. 3. 2. We've got a V-step coming up next. It's out and in. So it's out, in, out, in. Good. Keep that core engaged. Big arms out. Step it in. If the arms are too much, you can lose the arms and just keep them at your waist. But if you wanna add a little something, get a little bit more of an intense workout, add those arms. Now arms are gonna go around and pump. So you bring 'em around, pump it out. Good. Big arms. Reach, pump, reach. Good. Couple more. 4 more. Pump it. 2 more. Now you're gonna give me a 1, 2, 3 step next. 1, 2, 3. 1, 2, 3. Arms follow the legs once again. Good. Couple more like this. 4. 3. We're gonna do a funky turn next. You're gonna take it to your left. You turn. Hit it. Good. Couple more like this. 4. Turn. 3. 2 more. Now you're gonna give me a single, single, double knee. It's left, right, double. Again. Good. Couple more. Knee, double. One more. We're gonna take it from the top. Knees up right here. Left, right. Good. Get 'em up to chest level. Start to work a little harder. 4 more. 4, you're doing great. 3, keep moving. 2, single, single, double lunge. From the top. Here we go. Single, single, double. Really add that hip. Good. Couple more. You got it. Step behind and go to the left. Step behind and right. Again. Step behind, step together. One more. All right, you guys, great job. That completes our first dance segment. You did awesome with the funky hip-hop. So get ready for our next dance segment soon. See you next time. Hey guys, get ready for our second dance segment where we're gonna be doing Latin style. So we'll be doing some salsa, cumbia, and a bunch of other movements. Get ready to move your hips. Alright guys, we're gonna do some salsa. Basic move. Right, left. Right, left. Good. Get the basic move down and we'll add some arms. There's 4 more. 3, 2, and 1. Here we go. Arms come over. Over. Over. Good. Couple more. Add those hips. 4 more like this. 4. If you wanna lose the arms, that's fine. You can just do them basic. Otherwise, add them back in. Last 4. 4, 3. We're gonna do a front salsa. Left leg. Forward, back. Forward, back. Again, forward and back. We're gonna switch feet. Right leg forward and left. Good. Couple more like this and we're gonna add some arms. Looking good. Good. Switch. You're gonna add these arms. Overhead and back. Left, back. Good. Let's switch. Right leg. Forward, back. Forward. Two more. You're doing great. One more. Back to the basic salsa. Left, right. We're gonna add a step over move now. Next, it looks like this. Salsa step, salsa step, step across. Beautiful. Keep it up. Make the arms a little bit bigger. Tuck in that core. 4 more like this. 4, 3, 2. Now you're just gonna move to the left for 2. Right, left, right. Good job. Couple more. You're doing great. 4 more. Left, right. Arms just follow the legs. 2 more. Last time, we're gonna do a cumbia step. So you're gonna take it back, back. Good. Core is engaged. We're gonna add some arms in just a second. Here we go. Arms come over and down, over and down. Good. Bring 'em up. Get that heart rate up with those arms. 4 more. 4. 3, 2, and you're just gonna step out, out. Good. Couple more. Back to the basic salsa. Arms follow the legs. Good. Arms overhead. Side, side, forward and back. Last time. Forward, back. Forward, back. Again, forward, back. Switch legs. Good. Right and back. Right foot. Two more. Last one. Salsa step across. Side, across. Two more. Great job. That completes our Latin segment. You guys did great. I hope you had as much fun as I did. See you next time. Hey guys, we are heading into our third dance segment. We're going to be doing Indian Bollywood style dance, so get ready to move your hips and have fun with it. So we're going to listen to the beat and we're going to slowly move our hips up. So watch me. Here we go. Hips up, core is tucked in. And you're gonna move to your left. Here we go. Left for 2. And right. And left. Get ready to spin and pose. It looks like this. Spin. Pose. Pose. Good. 4 more like this. Turn. Hit. 2 more. Great job, you guys. We've got a change coming up. Left leg in front. And you're just gonna shake. Arms come up, put your palms together. Good. 2 more. Down. Shake. 1 more. We got another change. You're gonna bring your arms up. So it's up, middle, down, down. Good. Hips moving. Arms come to the side. 4 more like this. Up, middle, side, side. And down. One more. We've got a Bhangra move coming up next. You're gonna take it forward. Cha-cha-cha. Give me a 1, 2, 3 in the middle. Shoulder shrugs. Good. Arms come up. 1, 2. 1, 2, 3. Good. Couple more. 4 more like this. 4, 3, 2, 1. 2. Good, and you're just gonna shake it up right here. Arms up. Good, shake the hips. Couple more. 4, 3, 2. Other side. Shake it out. Good, 4 more. We've got a change coming up. Hands to chest right here. Take it left, right, heel up. Right, left, heel. Good, couple more. Keep that core engaged. Right, left, heel. Good. Couple more. From the top. Shake it out. Shake it out. Good. Last 4 counts. 4, 3, 2, and 1. Great job, you guys. That completes the Indian Bollywood dance segment. You did a great job. See you next time. Hey guys, we are getting ready to do our fourth dance segment. This one is going to be to some fun house music with some jazz steps. So get ready to move to the beat and have fun with it. All right, you guys, let's step it out side to side. Add an opposite shoulder to the opposite leg with it. Bring it forward. 4 more like this, then we're gonna add a Charleston on your right leg. Here we go. Charleston right and back. Forward. Good. 2 more. We're gonna switch. Left leg leads. Here we go. Forward and back. Forward. Good. We're gonna switch it up again. Right leg. Here we go. Forward. Back. Good. 2 more. You got it. Switch it up again. Forward and back. We've got a change coming up. You're gonna hop it out to your right. Here we go. Big arm. Pump it out. Good. Other side. Hup! Good. Take it back to the right. Hup! Again. And slow it down right here. Slide it side to side. Good. Big arms. 4 more like this. You guys are doing great. Slide. And let's add some arms right here. It's up, middle, down, middle. Good. Couple more like this. Bring it up. Good. Up and middle and down. 4 more. Up, middle, and down. Last time. And we're gonna turn. Here we go. Turn and turn. Good. Back to the top right here. Good. Opposite shoulder, opposite leg. Feel that beat. Get into it. Couple more. 4, 3, 2. Charleston kick, right leg once again. Front and back. You got it. 2 more. Switch. Other leg. Forward. Back. Good. And we're gonna move to your right. Pump it out. Big arms. Good. Other side. Good. Couple more. Pump it out. Move those hips. Other side. And slide it one more time. Slide. Slide. Good. Two more. Wave those arms in the air. Here we go. Up. Middle. And down. Again. Get 'em up there. Good. Alright. Great job, you guys. You rocked that last house segment. We'll be back with another dance routine soon. See you next time. Hey guys, we are going into our next dance segment. This is gonna be to some fun trance music, so get ready to work your balance and use your core and just have fun with it. Alright, we're gonna start with a little balance work. Knee comes up, arms come up, and you're gonna take it down. Other side. Up and down. 2 more. Knee up. Tuck in that core. One more and we're gonna do a little push-pull. It looks like this. You're gonna push it out and pull it in. Push, pull, push. Good. Two more like this and we're gonna take it to the other side. Here we go. Turn it around. Push, pull, push. You've got a change coming up. You're gonna give me a single, single, double step right here. It's single, Single, double, single, single, double. We're gonna add some arms to this. They're up and down, up, down. Keep that core engaged. Couple more like this. Up and down. Good. We're gonna change this up. Shoulder rolls back. Good. Big shoulder rolls. We're gonna move into a box step next. With your left foot leading. Box step over. Good. 2 more. We're gonna switch this up. Right leg, here we go. Box step. Good. 2 more. You're gonna pull your knee and your hips in next. It looks like this. It's single, single, double. Single, single, double. Drum it out. Feel that beat. Again, hips, knees. Again, drum it out. Here we go. Good. Work that core. Couple more and jump up and down. Pump it right here. Arm up. We're gonna take it from the top. Slow arms. Take it up, knee up and down. Other side, up and down. 2 more. Up and and down. One more push and pull from the top. Here we go. Push, pull, push. Two more. Looking good, you guys. Get over to the other side. Two more. Arms come up, knee up right here. Up and down. Other side. Up And down. Single, single, double. Single, single, double. Good. Arms up and down. Arms just follow the feet. Up and down. You're doing great. Keep it up, guys. Keep moving. That's the most important thing. And just have fun. Couple more. Up Down. Box step right here. Good. Left leg forward. 2 more. And let's switch. Other foot. Right leads. Good. Couple more. Slow arms again from the top. Up and down. Other side. Up and down. 2 more. Up. 1 more. Up and down. Great job, you guys. You worked hard with me. I hope you enjoyed that segment. I'll see you for the next one soon. Take care. Hey guys, we are moving into our next dance segment. This one is to some World Beats, so we're gonna take you all over the world, so just have fun, feel the beat, and have a great time. All right, we're gonna pull it across with your upper body and step across each time. Good. Side, side. Couple more. 4, 3. Now give me a step touch right here. Arm comes up and down, single arm. Good. And let's Let's pull across right here. Big arm. Good. Step touch, single arm. Up, down. Couple more. 4, 3. Now right arm comes up and down. Pull it up, down. Good. Other side, left arm. Up, down. Move that hip. Again. Up, down. One more. Good. Now give me a single, single, double. Wave those arms up in the air. Good. Couple more. 4 more like this. 4, 3, 2. Pull it in. Good. Step touch, get ready. One arm up, up, down. Pull it across. 4 more like this. 4, 3, 2. Step touch, up, down. 2 more. We've got a change coming up. Right arm comes up and down. Up, down. Other side. Single, single, double arm. Good. Wave those arms up in the air. You got it. Couple more. 4, 3, 2. Arms come up and down. Up, down. Other side. One more. Up, down. Last time on this side. Wave those arms off. Let's finish this off. Good. One more. Alright. Good job, you guys. You did a great job on that one. Hope you had fun with it and we'll see you next time. Hey guys, I had so much fun dancing with you today. You guys did great. From the funky hip-hop to the Latin to the Indian Bollywood, all the modern and jazz, I hope you really enjoyed all the different genres of dance and music. Um, we're gonna now finish up with a cool-down and a stretch. You guys earned it. So gimme a big inhale up. And exhale down. Again, big inhale up. And exhale down. And one more time, inhale up and hold it up here. And I want you to bring it down, scoop your belly under, and come all the way up. And let's take it over to the other side. Good job. And one more inhale up. And exhale down. And let's go right into a shoulder roll just like we did in the beginning. Good. You should feel much more flexible now. We worked hard today. Good job. A lot of cardio, a lot of strength movements. And give me a full arm reach to the side. And reach. Good job. And I want you to just take it down to your hands on your thighs, and we're just gonna lunge it slowly side to side. Tuck in that core. And for those of you that wanna come down to the ground, you can take it down a little bit lower and pop up your toes. Otherwise, you can stay up here. This is fine too. You wanna modify. Side to side. Good. Make sure that knee doesn't pop over too much. And let's take it over into a runner stretch. Good job. Make sure your knee doesn't come over your toe. Keep that back leg straight if you can. Good job. Hold it here. And we're gonna slowly come forward, pop up that front toe, and sit back, stretching out your hamstrings, your calf muscles. Good job. And we're gonna take it over to the other side, so lunge it out. And Runner Stretch on the other side. Again, make sure that knee doesn't come over your toe. Hold it here. And come up, sit back. Stretching out your other hamstring and calf muscle. Hold it. And we're gonna come to the front. It's— and bring your left leg up, tucking your core for balance. Good. Right arm overhead and hold it here. Stretching out your quadricep. And let's bring it forward for anybody that wants to take it forward. Bend that standing leg. Hold it here. And slowly come up and bring that left leg behind and reach over to your right. Good. Stretching out the side body. Hold it here. And let's take it over to the other side. So right leg comes up, tuck in that core. Good. And bring that left arm up overhead, hold it here. And if you wanna get a little bit more of a stretch, take it forward, bend that standing knee, hold it here. Tuck in that core once again. And take it back up. And bring this leg behind and reach over to your left side. Stretching out your side body on the other side. Great job. And gimme a big inhale up. And exhale down. And inhale up again. And let's do one last spine stretch. So take it up, shoulders back, and sink down, round that back. And up, shoulders back. Great job, you guys. I hope you had fun with this cardio dance video series. I had a blast with you guys, and I'm proud of you for how hard you worked. Feel free to check out my website at PassionFit.com and subscribe to my YouTube channel if you wanna check out more of my workout videos. Let me know what you think and let me know what you'd also like me to do for my next video series. Tell your family and friends and I will see you next time. Take care.
