10 Minute Cardio Dance Abs Workout: Burn to the Beat- Keaira LaShae

Summary

Highlights

• Warm-up with hip rolls and start contracting those abs. 🌀
• March it out and contract those abs with shoulder pushes. 💪
• Dive into side-to-side walks and throw your arms up for extra fun! 🙆‍♀️
• Get into the groove with single, single, double moves - feel the burn! 🌟
• Twist and knee lifts add a fun challenge to your core routine. 🙌
• Jump and twist like a pretzel and crunch with each move. 🥨
• Tone your obliques as you dance with body rolls and ab twists. 🔄
• Finish strong with side knee crunches and body circle squats. 🏃‍♀️
• Rock those hip rolls and end the session on a high note! 🎉

Key Takeaways

• Feel the beat and tone your abs with Keaira LaShae's cardio dance workout! 💃
• Incorporates moves like hip rolls, knee crunches, and body rolls for a complete core workout. 🔥
• Dance to the rhythm while burning calories and having fun! 🥳
• Suitable for everyone - go at your own pace and enjoy the session! 😊
• Keaira's enthusiasm and fun routines make it easy to groove and get fit! 🚀

Overview

Chapters

• 00:00 - 01:30: Introduction and Warm-Up The chapter begins with an introduction from the host, K Leay, for a 10-minute dance aerobic session. The focus is on warming up, starting with a hip roll exercise. Instructions are given on how to perform the hip roll, emphasizing slow movements and contracting abdominal muscles. The exercise continues with directional changes to engage both sides of the body.
• 01:30 - 03:00: Hip Rolls and Marching This chapter focuses on a dance fitness routine featuring hip rolls and marching movements. The instructor emphasizes contracting the abs and pushing shoulders forward to enhance the workout. The routine is interactive and encourages participants to engage with the moves, showcasing teamwork with the instructor's assistants, Dana and Janet, who add to the energetic dance party atmosphere. The chapter is designed to be fun and engaging, promoting fitness through lively and coordinated dance steps.
• 03:00 - 04:30: Body Rolls and Snakes This brief energetic exercise segment emphasizes repetition, switching movements, and engaging the arms with enthusiasm. The instructor encourages participants to push themselves and have fun, mentioning specific movements like 'body rolls' and integrating a playful attitude toward the activity.
• 04:30 - 06:30: Twist, Knee Lift, and Jumps This chapter focuses on a series of fitness exercises including twists, knee lifts, and jumps. The instructor guides the reader to march in place and then perform a series of arm pushes while emphasizing the importance of contracting the abdominal muscles. The exercises are designed to engage multiple muscle groups, particularly the abs, legs, and arms. The chapter aims to encourage proper form and focus during these full-body movements.
• 06:30 - 08:30: In-and-Out Squats and Knee Twists The chapter titled 'In-and-Out Squats and Knee Twists' provides a lively and energetic workout routine. The instructor encourages participants to enjoy the exercise by performing sequences of 'single single double' movements, taking them low, and marching out. The routine emphasizes having fun while moving and ends with a countdown to a 'side knee crunch' exercise.
• 08:30 - 11:30: Fast Hip Rolls and Cool Down ## Chapter Title Fast Hip Rolls and Cool Down ## Summary The chapter focuses on exercises involving high knee raises with coordinated elbow movements. It encourages maintaining a rhythm by walking forward and back, while consistently bringing the knees up. The instructor motivates participants with phrases like 'come on' and 'you got it,' and incorporates movements such as 'single single double' to enhance engagement. The chapter captures the energetic and supportive atmosphere of the workout session.

10 Minute Cardio Dance Abs Workout: Burn to the Beat- Keaira LaShae Transcription

• 00:00 - 00:30 [Music] I'm K leay and this is 10minute dance AB let's get into it with a Hip Roll here we go in five six seven eight take it slow really contract those abs good push the hips forward other side right here
• 00:30 - 01:00 woo again last one March it out contract the ABS go hey yes so push those shoulders forward it's going to help you contract the ABS even more breathe you got it I got my girls with me they're going to be helping me out with this dance party got Dana right here hey girl and I got Janet on my other side here we go we're here to party with you let's do do it side to side let's walk
• 01:00 - 01:30 it two times go one two switch it you got Ito push it come on yes hey let's have some fun with it fre the arms up part it time go hey yes you got it really push come on few more
• 01:30 - 02:00 right here four three two one March it out good you got it okay we're going to push the arms down side to side here we go in five six seven push it really contract the ABS that's what it's all about now you're also going to feel it in your legs too and in those arms but really focus on Contracting woo W let's
• 02:00 - 02:30 have some fun with it single single double are you ready are you ready here we go five six 7even go single single double single single double yes just like that come on take it low take it low yes come on have fun with it March it out right here you got it whoa all right side knee crunch here we go in five six seven go
• 02:30 - 03:00 [Music] now really bring those knees up so the elbows should be touching the knee let's go breathe walk it up come on take it back go you got it come on back it up I like it single single double let's go yes you got it come
• 03:00 - 03:30 on going to play with it a little bit more and keep it on one side in four three two crunch it go come on baby Dance Part hey come on really feeling it in the obliques other side right here let's go can't have one side sexy and the
• 03:30 - 04:00 other side now you got to work the other side it's only right few more four three two March it out all right one of my favorites Body Rolls starting slow five six seven roll it roll it roll it woo really feel it come on yep now we're g to take this and
• 04:00 - 04:30 snake it to the side here we go snake and roll it up really contract the key is starting with the head leading with the head good few more make sure to bend that back leg four bend that back leg tuck it in three you got it sink it in sit in it two last one one you got it other side let's
• 04:30 - 05:00 go sit in it you got it come on breathe two more you got it last one let's March it out good job that was that Slow Burn yes all right AB twist only twisting to one side all right here we go in five six seven eight here we go just twist
• 05:00 - 05:30 oh yeah like a pretzel baby twist it up no pretzels over here though come on we're going to add a knee y'all ready I hope you're ready Four 3 2 Let's Twist and knee one two three lift it oh lift it come on really B pick that leg up come on you got it breathe really work that midsection
• 05:30 - 06:00 now let's add a jump feel froggy go it's up to you but I'm going to take it up a kns come on hey hey yes few more you got it now March it out go really contract those abs keep it going the ab party don't stop baby that ab train keeps it going choo choo other
• 06:00 - 06:30 side twist it five six seven go yes come on come on twist it ladies let's go come on don't you give up you got this all right adding that knee five six here we go twist twist knee twist twist knee twist twist knee you got it come on knee twist twist knee twist twist knee you got it come on keep it going
• 06:30 - 07:00 don't you give up add that jump go go breathe just like that few more last one March it out oh good job ladies good job keep it going March it out all right we're going to do some In-N-Out squats we're going to add those body circles that we worked on earlier here we go 5 6 7 8
• 07:00 - 07:30 [Music] breathe with each execution it's going to help you catch those muscles a little bit [Music] better yes you got it come on few more come on you got it marked it out good job okay
• 07:30 - 08:00 alternating knee twist here we go in five six seven now opposite knee opposite leg opposite elbows you got it woo really crunch I want to see you turn that body turn with the way away the fat has to go let's go four three [Music]
• 08:00 - 08:30 two one keep it on the side right here keep it here keep it [Music] here you got it four more four three two other side go wooo come on come on you got it don't you give up four more let's go four 3 2 one oh my God it out all right those hip rows we
• 08:30 - 09:00 did earlier going to just speed it up a little bit all right let's go four 3 two one go oh you got it come on now you don't have to go as fast you can slow it down if you want this is your workout we just hit a poy with you that's all hey other side go oh yes woo March it out right here good
• 09:00 - 09:30 job all right back to the Contracting march with the ABS here we go five 6 7 go oh yeah hands on the hips cuz you bad yeah you are hey hands up hands up hey let's rock from side to side show them what it's like party with you come on let's go oh you got it come Ono yes we're going to push those thumbs down down in four three two one right here
• 09:30 - 10:00 push it down come on breathe breathe breathe let's have some fun single single double five six seven go single single double woo challenge Get Low go come on work it March it out let's go whoa one more move side knee crunch here we
• 10:00 - 10:30 go in five six seven eight yes just like that few more four three two last one one good job March it out oh my gosh great job I'm Kay make sure to join me again next time right here love you guys bye are you ready to burn some Mega calories while you rock
• 10:30 - 11:00 out to great music hi I'm K shade your burn to the beat trainer burn to the beat will help you burn fat and get rid of unwanted inches we're going to jam to body tone and afro beat Brazilian booty and Latin Sizzle and other exciting routines that will dip Bend and shake your body slim I'm leading you through eight 10-minute workouts designed to tone your legs and thighs build strong ABS shape sexy buns
• 11:00 - 11:30 scope your shoulders and your arms while toning your entire body you have tons of fun grooving through easy tolearn dance moves while burning away the fat all to the Beat of the Music so let's burn baby burn