1. WARM UP

Artist:  Kelly Clarkson

Song: Heartbeat Song

Duration: 3:18

Workout:

1 Minute Arm Circles Backwards & Forwards

1 Minute Waist Twists

1 Minute Alternating Side Lunges

2. FUNK UP YOUR CARDIO

Artist:  Bruno Mars

Song:  Uptown Funk

Duration: 4:13

1 Minute Skaters

1 Minute Shuffle-Shuffle-Shuffle Squat (alternating sides)

1:13 Punch-Punch Bounce Bounce Kickboxing Stance

3. CARDIO TONING: Grab Your Weights

Artist:  Meghan Trainor

Song:  Lips Are Moving

Duration: 3:02

Workout:

1 Minute Marching With Bicep Curls

1 Minute Marching With Overhead Press

1 Minute Front Toe Taps with Hands/Waist

4. PUMP IT UP CARDIO

Artist:  Black Eyed Peas

Song: Pump It

Duration:  3:35

Workout:

1 Minute Butt Kicks While Pumping Your Arms

1 Minute Squat Jumps

1:35 High Knees with Pumping the Arms

5. CARDIO DANCE

Artist: Walk The Moon

Song: Shut Up & Dance With Me

Duration:3:17

Workout:

1 Minute Grapevine

1 Minute Cha Chas

1 Minute Rocket Kicks with Legs

6. INTERVALS: Grab Your Weights!

Artist:  Jessie J (with Arianna Grande & Nicki Minaj)

Song: Bang Bang

Duration: 3:19

Workout:

1 Minute Heel Taps with Lateral Raises

1 Minute Back Lunges With Hammer Curls

1 Minute March In Place with Upright Rows until end of song

7. CARDIO BLAST

Artist:  Shepherd

Song:  Geronimo

Duration: 3:38

Workout:

1 Minute Simulated Jump Rope

1 Minute Standing Ab Crunches

1 Minute Burpees until end of song

8. AB/CORE WORKOUT ON THE FLOOR

Artist: Empire (cast)

Song: Good Enough

Duration: 3:50

Workout:

1 Minute Bicycles

1 Minute Crunches

1 Minute Reverse Crunches

Plank and hold until the end of the song

9. COOL DOWN

Artist: Louis Armstrong

Song:  Wonderful World

Duration:  2:20

Workout:

Deep breath in, reach Up High, Arms Together Up Over The Head then…Stretch to the left

Stretch to the right

Exhalted Warrior on both sides

Downward Dog

Bridge

Stand slowly and raise your arms up and take a deep breath—and pat yourself on the back. You did it! Keep up the great work because YOU are WORTH IT!

Looking for more fun workouts?  Join my plan and you’ll love the music on my new workout videos, too!  I will take you on a 10-week journey to a healthy and fit new lifestyle with daily workouts, a delicious meal plan that is catered to your needs, and I will be with you, motivating you every step of the way.  You’re going to LOVE it.  Let’s do this together!

Love always from Your Personal Trainer,

Denise

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