The Feel the Beat Challenge - #MakeYourMove
This is a dance workout that will help you to let go of your inhibitions, learn some sassy moves and enjoy a full aerobic workout all at once.
This routine allows you to practice your dance moves in the privacy of your own home while working up a sweat. And once you have mastered the steps, you can do them in any combination to any music you like.
Dancing will increase your level of fitness, work your body, boost your confidence, ease stress and even prepare you for the dance floor on a Saturday night! What’s not to love?
The challenge in a nutshell
| Your | Why |
|---|---|
| Aim | To learn a new dance routine which can be used anywhere to your favourite music. |
| Benefits | Dancing improves the condition of your heart and lungs, increases endurance and motor fitness as well as improving muscle tone and strength. You will also notice improvements in your coordination, rhythm and general wellbeing. Plus, we think dancing is good for your soul. |
| Goal | If you are not very active at the moment, build up to 15 minutes of dancing a day to get some cardio exercise. Start with one song and build up until you are dancing through your favourite playlists. Use it as time for you and throw yourself into the moves. |
| Next steps | Create a Feel the Beat playlist of songs with a good beat and get sweaty dancing for 45 minutes or more. Want to get social? Invite your mates around and get fit together, or join a local dance fitness class. You鈥檝e got the moves 鈥� go show them off! |
Your daily routine
Step 1 - Step Tap
- Step to the side with your right foot and bring your left foot in to meet it – with a tap.
- Repeat this from side to side adding a bounce to your step.
Step 2 - Box Slide
- Slide to the right pushing your arms left, bring them in and down to tap your hips
- Slide forwards pulling your arms inwards then tap your hips
- Slide to the left pushing your arms to the right, bring your hands in and down to tap your hips
- Slide backwards pushing your arms forwards, bring your hands in and down to tap your hips.
Repeat this four times maximising the slide each time and don’t forget to make sure you’re moving in the shape of a box.
Step 3 - Work It
- Turning around in a circular motion swinging the arms and swaying your hips as you go
- This should take four steps to make it round, switch and go in the opposite direction.
Add your own sass and style to this move and if you want to increase the movement raise your arms above your head and lasso in a circle as you turn.
Step 4 – Military
- In a military style hop from foot to foot bringing your knees up to hip height three times. Thinking, right, left, right. Left, right, left. On the third hop raise your hands to shoulder height adding flair to the move. Repeat this once.
- On the final step clench your fists and hit each shoulder crossing your chest, then uncross touching your shoulder again before pushing your hands down to the side.
Don鈥檛 forget
- Track your results - motivation looks different for everyone, but nothing helps you to see progress like looking back at how much you have achieved.
- If you would like to keep a manual diary, print and keep notes.
- Film yourself at the start of your journey and along the way to monitor your improvement. Don’t forget to share your videos with us to inspire others to join in too.
- If you’ve found a new love in dance fitness, take a look at the to find different ways to dance near you.
- Show us how you are getting on. Use #MakeYourMove on , or to join the conversation and see who else is dancing their way to fitness.
Need more convincing?
If you are worried that prancing around your living room busting moves might feel a bit embarrassing, do it somewhere private where you won’t have prying eyes. You don’t need much space to get yourself bopping, you just need to keep moving. And don’t worry if you have two left feet – the steps are so easy that anyone can move long. You aren’t entering Strictly – you are giving yourself a bit of fun while doing your heart some good. Be kind to yourself and stick with it until you get it.
