Dance! Dance! Dance!

March 3, 2014

It’s March Music Madness time again and we wanted to get started with a whole lot of song and dance. We’ve got workout playlists from two Gold’s Gym Fitness Institute trainers—one of them even toured with Ke$ha—to rev up your gym tunage. Plus some dance moves from Ramona Braganza, a former NFL cheerleader.

When you need to take a break from the standard gym routine, or just want to boogie down in your living room, try these four dance moves from celebrity trainer Ramona Braganza. “As someone who loves to dance—and as a former NFL cheerleader—I have pulled together some key moves that will help you sculpt your body and get your groove on.”


Braganza explains: To get toned abs, hips and thighs, do the vertical figure eight, a classic belly-dancing move.

Begin with feet hip-width apart, knees slightly bent and arms extended to the sides. Draw the number 8 with your hips—sway your hips forward to the right, draw a half circle, then move to the left.
Repeat for 2 counts of 8.



Braganza explains: Chubby Checker had it right with the Twist! Another great move for sculpting abs, thighs and buns!

Begin with feet shoulder-width apart and arms extended away from the body. Stand on the balls of your feet and rotate hips, torso and legs as a single unit while keeping arms stationary. Rotate to right and then left as you lower your body toward the floor by bending your knees while keeping your back straight. Once the back of your quads are touching your calves, start to stand back up. “For a great burn, stay down at the lowest point for a count of eight,” Braganza suggests. “Keeping the twist low will work your glutes and your legs more.” 
Do one count of 8 standing, then lower to the ground twisting for one count of 8. 
FOR ADDITIONAL BURN: Remain in a squat for a count of 16.



Braganza explains: Perform knee kicks to shape legs, abs and shoulders.

There are three versions she recommends, each a bit tougher than the previous one. Begin each by standing tall, feet together with arms out to the side.

Basic: Hop on both feet, then hop while lifting your right knee bent at 90 degrees. Then hop again on both feet, and then hop while lifting your left knee bent at 90 degrees. 
Repeat series, bending right knee 4 times, then left knee 4 times.

Intermediate: Replace the bent knee with a straight leg.
Repeat series, bending right knee 4 times, then left knee 4 times.

Advanced: Follow the bent knee immediately with a straight leg kick, for a knee-kick combination.
Repeat series, bending right knee 4 times, then left knee 4 times.


Braganza explains: For some upper-body toning and core work, try this old-school break-dance move.

To get down toward the floor, try your own freestyle twist or simply lower yourself down to a full squat, with the back of your upper legs touching your lower legs. Place both hands on the floor in front of you and extend your left leg straight to the side. Move your left leg in a forward circle. Lift up your left arm, right arm, and right foot to bring your leg around to the starting position. 
Do 8 sets on each side.