Everyone dances, but mainly the lower body (legs, buttocks and abs), which means that your forms become impeccable. This style formed the basis of the workout. The movements are modernized to better load your legs, buttocks, abs and arms. Which, however, will not prevent you from enjoying the dance. Perform the exercises one after the other, without a break, 8 repetitions each. Be warned: you probably won’t want to stop there.
Well, do not hold back – rest for 1-2 minutes, only without a sudden stop – do not sit down and freeze, but, for example, walk in place.
And then dance first.
The goal is to complete 4 such circles.
Technique: All movements are performed on half-bent knees. It is worth starting from a high position. But once you get the hang of it and if things are going to be easy, take it lower – do deeper squats and lunges, in general, do everything at a lower level (this will increase the load on the right muscles). At first, you can do without hands. Connect them when you get comfortable with your feet. Just don’t jump around, work actively with your hands and gradually increase the range of motion. Warm-up: Warm up with rotational movements for the neck, shoulder and knee joints. Another option is to march in place!

Movement 1
Basic stance: feet hip-width apart, legs slightly bent at the knees, and arms at the elbows at chest level (shoulders and forearms parallel to the floor, hands clenched into fists).
Lunge forward with your right foot, slightly turning the toe outward (it is important that the right knee looks in the same direction and does not go beyond the border of the fingers). At the same time, straighten your arms to the sides.
Then put your foot in the starting position and do the same with the other – this is one repetition, done in four counts.

Movement 2
Basic stance: feet hip-width apart, knees slightly bent, arms at your sides.
Take a step forward with your right foot, simultaneously turning the body 90 degrees to the left (put only the toe on the floor, not the entire foot) and write out a circle with a straight left hand counterclockwise (the brush is “stretched” at a right angle).
The knees at the end point need to be “opened” – let each of them look towards the toe. Return your right leg to the starting position, completing the circle with your arm. And do the same on the other side – this is one repetition, done in four counts.
If it is difficult to immediately swing straight arms, slightly bend them at the elbow joint. But gradually strive to increase the range of motion.
Movement 3
Basic stance: feet hip-width apart and slightly bent at the knees, and bend your arms so that your elbows look forward and your shoulders are parallel to the floor (hands folded into fists).
Turn 90 degrees to the right and take a small lunge on your right leg. At the same time, straighten your arms in front of you. Bring your right foot to your left, bending your arms back towards you. Do this twice.
Then turn 180 degrees to the left and perform two lunges with your left foot (working with your hands in the same pattern). This is one rep, done for eight counts.

Movement 4
We change the basic stance to a plie squat: the feet are wider than the shoulders, the socks are turned outward at an angle of 30 degrees, the knees are slightly bent and are in the same plane with the feet; the hands are gathered into fists at the chest, the arms are parallel to the floor.
Make two maximum amplitude circular movements of the pelvis in a clockwise direction – so that only it (the pelvis) spins, and the body remains motionless.
And then two more – only spreading his arms to the sides. This is one rep, done for four counts.
In the first and third rounds of training, rotate the pelvis only clockwise (all eight repetitions). In the second and fourth – against.

Movement 5
Basic stance: the same plie squat, arms spread apart. Make two circular movements of the pelvis clockwise.
And then push off with your right foot from the floor and raise your knee up. At the same time, push your arms up – only not through the sides, but first bending them at the elbows.
Return to the basic stance, again twist your hips twice and raise your left knee (along with your hands). This is one rep, done for eight counts.
Change the direction of the hips in the same way as in movement 4.
Movement 6
Basic stance: plie squat, hands down at the sides. Shifting the center of gravity to the left leg, bending the knee with the right, make an overlap back. Simultaneously with this, raise your right hand diagonally up so that your fist is above your shoulder.
Return to the basic stance and perform two chest up kicks (with maximum amplitude. Now do two overlaps with your left foot, raising your left arm. Hitting your chest twice more, you will finish one repetition, it is done for 12 counts.
Try to perform chest movements in isolation, without swinging the whole body. And keep your abs tight all the time.

Movement 7
Basic stance: plie squat; bend your arms in front of you so that your elbows look down. Slightly unbending your knees, lift your pelvis and chest up (you get a slight deflection in the lower back), and with them – right elbow.
Continue this springy “push” movement, switching hands. On the fourth count, jump up as high as you can, trying to cross your legs in flight and raising your left elbow.
Landed – softly, not on straight legs, but in a small squat. This is one rep, done for four counts.
Continue to make sure that the knee does not go beyond the line of the toe.

Movement 8
Basic stance: feet shoulder width apart, knees slightly bent; arms – on the sides, also bent. From it you have to jump from side to side: first jump on your left foot and take out the right one in front of it, raising your left hand diagonally up.
Landing, lower your left foot to the floor first, and then your right heel. Next, jump up again, returning your right leg in flight back to the side and changing hands.
Land first on your left foot, and then put your right heel on the floor. Do this twice. Further – the same amount in the other direction. This is one rep, performed on eight counts.
Do not land on a straight limb. Remember bent “soft” knees.
Cooldown: At the end of the workout, it is imperative to restore breathing and bring your heart rate back to normal. Walk in place, take deep breaths, while raising your hands and continuing to walk. And, ideally, spend a few more minutes stretching the main muscles that were involved in the work – the back, arms and, of course, the legs.