Fitness in Sync: Combining Fitness with Dance

Students kick boxing during fitness dance routinesAre you looking for a new lesson involving rhythm, music and fitness? If yes, then this blog (and Fitness in Sync) is for you! Fitness in Sync is a fun way to incorporate basic fitness exercises into a simple choreographed routine that is easy for the teacher to explain and the student to learn. Students will have a blast learning choreographed fitness dance routines using a combination of upper, lower, and cardio exercises that are all in sync to the coolest bass pumpin’ music.

Using basic exercises such as squats, jumping jacks, lunges, mountain climbers, sit-ups, Russian twists, etc. works well when using counts of eight. Select music with a solid bass beat for students to easily hear and help them to stay with the tempo. When the routine is complete, not only will your students participate in a challenging and fun workout, they can also use it for a parent and/or PE night, school assemblies, or any other event that showcases their hard work and talent!

If you’d like to see some samples I’ve choreographed for my high school students, you can check them out on either my twitter at @cortepe or my YouTube channel. I’ve included a sample routine that can be used for beginners below.

Introductory Fitness Dance Routine

Song:  Around the World by Daft Punk

Teaching Tip: Teach one section at a time until you think they’ve “got it”, then move on to the next section. For example, after students learn section 1, begin teaching section 2 by itself until you feel they “got it”. Then practice sections 1 and 2 together. Once they feel good about 1 and 2, move on to teach section 3 by itself. Then practice sections 1,2, and 3 and so on.

Students performing push-ups during fitness dance routines

Section 1

  • 8 count: 4 Jumping Jacks facing forward to audience
  • 8 count: 1/4 turn right 4 more Jumping Jacks
  • 8 count: 1/4 turn right 4 more Jumping Jacks (backs are to audience)
  • 8 count: 1/4 turn right 4 more Jumping Jacks (last jack face audience again)

Section 2

  • 8 count: Squat, Squat, Left foot stomp, Right foot stomp, Clap, Clap
  • 8 count: Right foot lunge forward, Left foot lunge forward
  • 8 count: Squat, Squat, Left foot stomp, Right foot stomp, Clap, Clap
  • 8 count: Right foot lunge forward, Left foot lunge forward

Section 3

  • 8 count: Touch floor with both hands, Sit bottom on floor and push back to an L sit
  • 8 count: Lay back, Crunch or sit-up, Lay back, Slap hands on ground 2x
  • 8 count: Crunch or sit-up, Lay back, Crunch, Lay back
  • 8 count: Roll over on stomach, Push up to a high plank, while still in high plank, do a 1/2 turn to face audience

Section 4

  • 8 count: Mountain climbers (8)
  • 8 count: Jump feet to hands, Stand up, 2 Jumping Jacks
  • 8 count: 4 slides to the right, 4 slides to the left
  • 8 count: Touch toes with both hands, Reach both hands to the sky, Jump out with feet, Jump in with feet, Clap, Clap
  • Repeat whole routine

Continue the Conversation: Have you used a fitness-style dance in your curriculum? What other ideas do you have for incorporating music, fitness, and dance into PE?

Physical Educator at Mesa High School 1994-Present Former Physical Educator at Arizona State University-Polytechnic Campus 2005-Present Arizona Secondary Physical Education Teacher of the Year 2005 NASPE Southwest District High School Teacher of the Year 2005 Creator of a cutting-edge fitness program and the Mesa High Elite Fitness Club Coached varsity volleyball, track, cheerleading and strength and conditioning at Mesa High School

1 COMMENT

  1. I’ve been into dance fitness exercises for a couple of years now. I’ve done aerobics and zumba before but ballroom dancing is the most fun fitness dance exercise! Hustle and jive are my favorites! I have my classes in dance lesson Bay Area and so far the experience is great! Would love to try other dances soon 🙂

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