Dance Aerobics Choreography for Fitpros

Standing warm-up sequence

• Arm floats
• Slow squats
• Side bend to the right
• Side bend to the left
• Single arm lifts

Upper-body mobility

• Arm lifts and opening
• Thoracic rotation to the right
• Thoracic rotation to the left
• Controlled arm lowering

Balance and hip mobility

Right side

• Single knee lift
• Hip abduction
• Forward hinge into hip extension
• Squat

Left side

• Single knee lift
• Hip abduction
• Forward hinge into hip extension
• Squat

Spinal mobility

• Partial roll down to knees
• Roll back to standing
• Repeat roll downs

Dynamic mobility

• Pedal steps
• Alternating arm reaches
• Reciprocal arm and leg action
• Glute activation

Calf and lower-leg work

• Toes turned out
• Heels together
• Calf raises
• Tiptoe holds

Side squat series

• Side squat
• Return to centre
• Repeat alternating sides

Progressed balance sequence

Right side

• Knee lift
• Hip abduction
• Forward hinge
• Deeper squat
• Calf raise

Left side

• Knee lift
• Hip abduction
• Forward hinge
• Deeper squat
• Calf raise

Floor transition sequence

• Full roll down
• Touch the floor
• Roll back to standing

Walkout and press-up

• Roll down
• Walk hands out to plank
• Press-up (full or knees)
• Walk hands back
• Roll up to standing

Overhead squat

• Arms overhead
• Squat
• Return to standing

Hip mobility finisher

Right side

• Knee lift
• Hip extension
• Hip circles

Left side

• Knee lift
• Hip extension
• Hip circles

Cool-down

• Final squats
• Controlled breathing
• Return to standing

Main training focus

• Warm-up preparation
• Balance
• Hip mobility
• Thoracic mobility
• Spinal mobility
• Glute activation
• Calf strength
• Coordination
• Functional movement