Jun 212015
 

Total Body Shred Workout

Total Body Shred Workout By BeFiT

Steps for the Total Body Shred Workout:

All these moves are to be done continuously for 30 seconds to do total body shred workout. Stand with your feet apart and your hands on your waist.

Squats
Try to sit down on an imaginary chair and then get up. As you stand up, push your hips a little forward and squeeze your glutes as you go down. Put all your weight on your heels to protect your knees.

Squat Jumps
As you finish your 30 seconds squats, take a small jump with your both arms up and sit in squat position. Again take a jump and sit back in squat position. Do this continuously for 30 seconds.

Dumbbell Row
Grab your weights (3-10lbs). Take your weights at a level slightly lower than your knees and then squeeze them up in a row. Keep up a firm core while doing this exercise and shift your weight to your heels.

Alternating Power rows with Rotation
While maintaining the same posture as in the previous exercise, squeeze up your arms in a row alternately. Do this at a faster pace and keep breathing.

Reverse Lunges
With weights in your hand, stand straight. Now, take your right leg backward with weight on your toes and bend your knees. Your knees should not touch the ground. Bring your right leg back to its position and take left leg backwards. Keep your back straight while doing this.

Power Lunges
You can do this move with or without weights. If you do not have weights for this move, join your hands in prayer position. Take your right leg behind your body with weights on your toes and knees bent. Take a jump and switch to other leg. You won’t come to your standing position with both feet together as you switch legs.

Dumbbells Shoulder Press
With the dumbbells in your hand, lift your hands up at 90 degree angle. Your arms should be in line with your shoulders. Take your hands straight up, join them and again bring down to 90 degrees angle position.

Half way through to Total Body Shred Workout.

Alternating Power Press
You have to do shoulder press but raise hands alternately instead of both the hands together. Do at a faster pace.

Biceps Curl
Sit on the floor, shift back, lift your legs up and with weights in your hand, lift your lower arm up to the shoulder and then bring it down but don’t touch the ground. Keep your belly tight.

Working Biceps, Abs and Glutes
You have to do biceps curls but now you have to push your legs out together as you take your arms down and push your legs in as you lift your arms up. Your legs should be straight as you push them out.

Push Ups
Lie down on the ground. Put your hands under the shoulder and with your legs straight, lift your body up. Push your body straight up and down.

Push Up/ Shoulder Taps
After each push up, you have to tap your shoulder. Do a push up, tap your left shoulder, then again do a push up and tap your right shoulder.

Plie/Overhead Triceps Combo
Stand straight with your feet apart and tilted in opposite direction. Hold one dumbbell vertically in both your hands and take it straight above your head. Now sit down in a squat position and then stand up. Your hands will also move up and down along with your body.

Plie/Overhead Triceps Combo with Jump
Go down in squat position take a jump and stand straight. Do this continuously for 30 seconds. This is the last exercise of total body shred workout.

Please leave your feedback for total body shred workout!

Mar 072015
 

How to Lose Back Fat Fast

How to Lose Back Fat Fast Exercises Video By XHIT

Do you want to lose back fat fast and an easiest way? All you need do is follow the below steps. These are very easy exercises and you can do this in your home too.

How to Lose Back Fat Fast

How to Lose Back Fat Fast

Steps for how to lose back fat fast exercises:

1. Supermans
Lie down face down on your tummy with arms and legs extended on yoga mat. Maintain your neck in a impartial position and maintain your arms and legs immediately and trunk stationary, concurrently lift your arms and legs in the upward direction of the ceiling balancing on your tummy. Grasp for two to five seconds and get back down to lying down. Then repeat the moves. Do these moves for at least 30 secs.

2. Alternating Superman Raises
Stay in above position. Maintain your neck off ground position and slowly raise one arm and the opposed leg at the similar time, until they are off the floor (same as above position). Then stay in this position for couple of seconds and slowly get back to the initial pose. Now switch the leg and arm and repeat the move. Do these moves for 30 secs.

3. Child’s Pose
Get on your knees sitting on them. Keep your arms straight up in the air and take your arms and upper body on floor bending from waistline. Touch the floor with your arms and get the head down. Stay in this position for 30 secs.

4. Wide Rows
Hold the dumbbells in your hands and get in a squatting position. Open up your arms and bend from elbows on side. Then lift the dumbbells upward on shoulder level (elbows should bend and come out on sides) and exhale. Then bring it back. Do these moves for 30 secs.

5. Inverted Rows
Stay in above position but bend from elbows in by chest. Then lift the dumbbells upward, elbows should bend get inverted to chest line and exhale. Then bring it back. Do these moves for 30 secs.

6. Hammer Rows
Get your one leg on bench balancing from knee to foot and other one on the floor. Keep same arm on bench balancing on your palm and hold the dumbbell in other arm. Now lift the arm with the dumbbell up to shoulder level. Slowly get the arm back down to the initial pose and repeat for 30 secs.

Then switch the side and do same moves for opposite arm and leg.

7. Dead Lift
Get in standing position. Take the dumbbells in both hands. Now slowly get down holding the dumbbells like doing a squat. Take the dumbbells nearly to the floor and slowly bring it up in initial position. Do these moves for 60 secs.

8. Opposite Toe Lifts
Stay in standing position keeping a little gap between your legs. Hold the dumbbell in one hand and keep other hand on your waistline. Now get down touch the opposite toe with dumbbell. Do these moves for 15 secs.

Then switch the arms and do same move with other arm to toe.

9. Seated Flys
Sit on the chair or bench. Hold the dumbbells in both hands. Now bend your upperbody down while sitting there. Then take your arms outer side with dumbbells in hands on shoulder level like you are opening the door. Do these moves for 30 secs.

Then repeat whole set from wide rows to finish off the exercises for how to lose back fat fast.

Please leave your feedback for the how to lose back fat fast exercises!

Feb 122015
 

30 Minutes Full Body Workout Routine

Warm up your body before starting 30 mins full body workout routine start with the neck with up and down and moving on to the arms swings backward and changes the direction forward and that type of same many exercise here which you can follow easily and prolong your body.

30 Minutes Full Body Workout Routine

30 Minutes Full Body Workout Routine

30 Minutes Full Body Workout Routine Steps:

1st Set of 30 Minutes Full Body Workout Routine:

1. Arms swings
Moving arms backward and forwards and reiterated the same step again and this is a great exercise that is very vital to give the flexibility to your body. There your both arms are working equidistant, and this is the best workout for your hand. This is a basic step for you, and this is a best exercise for arms.

2. Ankle Rotation
In this step first rotate your right ankle leisurely clockwise and the anticlockwise and reiterated the same step with another leg. Do these exercises for a two minute and two minute are sufficient in a one set so there your legs feel relax after rotation? This is not a complex task for your legs so just retain that easily.

3. Step by Step
Start footing with your trotter hip-width apart, toes linear ahead. Enlarge both arms out in a forefront of your chest, hands in fists, with your right arm stacked on top of your left. As you hop on your right foot, hook and turn your left knee in, then hoist your left heel off the floor, and hook both arms about 90 degrees, turning your right hand up to the plafond and your left arm turns down.

4. Chest Fly
Look directly up at the plafond, retaining your backbone in great alignment. As you gasp, leisurely enlarge your elbows out to the side. You should be making a “T” with your higher-level body. Exhale, as you carefully escort the dumbbells together over the center of your chest, making a “Rainbow”. This exercise also can do without dumbbells and there you need leisurely escort them back to their starting position.

5. Rotator calf
Here put your left arm out at shoulder level with your elbow buckle to 90° and your hand down. Retain your elbow buckle, and leisurely raise your left hand then stop when your hand is level with your shoulder. Then keep come in your previous position and your hand leisurely down. Reiterate the exercise until your arm is tired. Then do the exercise with your right arm.

6. Pull Overs
Stand and face a convertible cable machine with a linear bar extension positioned on the high setting. Seize the bar with an overhand clasp, your hands shoulder-width apart. Retain your arms linear, pull the bar down in an arc while squash your shoulder blades together and retaining your core tight. When the bar extends your thighs, discontinue and then back to the start position.

7. Jumping Jacks
Stand in forefront of a step and jump up onto the step with both trotters. Jump back down to the floor or step down to the floor if jumping perceive perilous or unbearable. Do a jumping jack on the floor and, after you jump the trotter back together then jump back onto the step. Add this pass at the end of your efficient cardio workout for an append boost, or do it a few times during your workout whenever you want to fetter intensity or mix things up. To correct, do jumping jacks on the floor or use a lower step.

8. Butt kicks
Retain your knees close together. Retain your torso upright and do not lean forward. Quickly shift your weight to your right foot and hook your left knee and abut your left heel to your superfluity, or as close as you can get. Lower your leg back down. Shift your weight to your left foot, hook your right knee and abut your right heel to your superfluity, or as close as you can get. Lower your leg back down. Reiterate this passed quickly, either moving forward leisurely or footing still. Pass your arms back and forth as with normal running.

9. Jump Rope
Retain your elbows close to your ribs and don’t choke up on the handles. Authorize your ankles, knees, and hips to flex when you land then retain your jumps low now hold your hands waist-high. Turn the rope mainly by rotating your wrist. Turn the rope first, jump second. This exercise also can do without rope so just enjoy that one.

10. Bunny Hops
Retain your trotter together, and your hands firmly on the forefront of a step box jump up and take both trotters over the step. On landing on your toes, you can either jump promptly back over the box or take a small bounce before jumping back. Aim to focus jumping over the step box, however, take care, not to hit the step, remembering to land with both trotters. This is higher the box, the harder the exercise.

11. March
This is just like a left right left so just do this, and this is a one of the basic and most dominant step. Here you need to up and down legs alternate and doing this for 2 minutes. This is reiterated after a set because this gives energy to doing more exercise.

Repeat the same set once again and take a water break and get the energy before starting full body workout routine again.

2nd Set of 30 Minutes Full Body Workout Routine:

12. Squats and Trotter together
Begin by footing in the starting squat site with your trotter hip-width apart, toes pointing forward, neck linear, and abs tight. Hold your arms out in a forefront of you—linear with palms facing down, buckle at the elbows. Or does our best-loved arm pass: the fetter in arms cross. Whichever you do, don’t put your hands on your legs. Hook your knees and leisurely lower yourself down until the tops of your thighs are equidistant to the ground. Push your bottom backward, as if you were sitting on a chair.

13. Squats and knee to chest
Bar placement is everything, and you needed to place the bar on the bottom of your rear shoulders, not on the top of your shoulders. Prolong your knee position and don’t let them drift out over your toes. Retaining your lower leg linear is the best way to shield your knees. Tighten up your whole body, tighter and tighter as you lower yourself, deeper and deeper. Rise and retain your eyes towards the plafond. If you look down or linear, then you will dribble your chest and set too high attempt on your lower back.

14. Jump Squat
Hook your knees slightly, but make sure that your back stays linear. Retain your hips back, back linear, and your head was facing forward. Reach upward as high as you can with your hands as your trotter leaves the floor. Oscillate your arms back and forth with repeat the second step.
Repeat this second part of steps again once.

15. Plyo Push Ups
Balance on your hands and knees, your body forming a linear line from your knees to your head. Hook your elbows and lower your body to the floor, stopping just pre your chest touches the floor and push up yourself back to start. Begin on your hands and knees, and then step your trotter backward, so you’re balancing on your toes. There your body should form a linear line from heels to head and lower you toward the ground, stopping just before your chest touch. You can target your triceps by retaining your elbows in toward your body, or you can retain the focus on your chest by authorizing your elbows to pass perpendicularly to your body.

16. Mountain Climbers
Begin with the push-up position with your arm and legs stretched out. Hook one knee usher it near to your chest with your toes to the ground. Go back to the begin situation and do the same with the other leg. Suppose a press up position, so your hands are directly underneath your chest at shoulder width apart with linear arms, and your body should form a linear track from your shoulders to your ankles. Lift your right foot off the floor and leisurely raise your knee as close to your chest as you can then back to the commence scene and reiterate with your left leg and pursue alternating for the crave number of reps or time.

17. Knee High Lateral Jumps
Stand upright with your legs and Trotter jointly and let your arms dangle at your sides. Secure your enteric muscles and which will brace your body during the jump. Hook your knees to lower yourself into a squatting spot. Retain your weight evenly distributed throughout both of your trotters. Prolong a linear backbone and a flat back and circumvent, arching or curving your back and losing form. Discontinue briefly at the bottom of the squatting spot, and Roll your weight onto the forefront of your trotter to prepare to jump. Land on the balls of your trotter, trying to make as compact noise and impact as attainable and then authorize the heels of your trotter to lower to the floor.

Repeat the same steps again, take a water break and boost the energy before starting full body workout routine again.

Please leave your feedback for this 30 mins full body workout routine!

Feb 062015
 

Winter Workout Routine

In a holiday season as well as winter, everyone gets healthy food that is directly influence over the body, and all is one want noteworthy tips to get fit in Holiday season. So there are some steps in winter workout routine we are discussing which are very effective for getting fit and healthy and fresh. In a holiday and winter, we have got more food, and we are not able to control our appetite that is influenced by sometime in term of fat.
Winter Workout Routine

There are some easiest steps for trim your body doing winter workout routine:

  • Jog is very substantial step because this is easy to follow at home and by this you can trim your body as soon as possible. So just walk 5 min in a day and after walking run 20 min and then again walk for a min. When you have run, then you get energy in your body, and there are some heat also which is good and help to get slim fast.
  • This is a step of the workout and by this crunch free abs you can reduce your fat as soon as possible. This is very easy and in this abs, you need to up from back and down and put up your legs in an air and wait for 2 second and iterate that same process 20 times. Here Starting with both arms overhead, pull down and across the body, twice, before resetting; reiterate on the contrary side. This one is for the abdominal, obliques, hip, shoulders and quads.
  • Feel the shrinkage in this abs, not in back or legs and tilt pelvis, Think of lifting up instead of pulling knees toward chest, etc. This is also a one of the very famed and well-known idea and in this abs you need to up and down from your back and by legs. Inside abs, you need to do steps like Keep head, neck, torso, hips, and legs all in one straight line and don’t sink into the shoulder press elbow into floor and lift torso.
  • After the entire exertion, you need to stretches because that is the predominant part of your exertion. There are some of the very eminent stretches like butterfly stretch, stretch of neck and shoulder so in a butterfly stretches you need to Sit on the floor, press the soles of your feet together, pull your feet the adjacent you can, put your hands on your ankles to where your elbows are lined up with your knees, push versus your elbows trying to close your legs, push your knees down. Another one lay flat on your back and extend your leg out, grab the back of your thigh, pull your leg towards your face, don’t jerk your leg; it may cause an injury.
  • Water is very predominant part of living things because without water no one can live more. So after workout and after the whole exertion you need to take water that maintains a heat of your body so just take the minimum a glass of water after workout.

Here you can enjoy these all steps with music and get the boosting energy by winter workout routine. This step is very effecting for all and easy to do in a home that can iterate alternate a week. Leave your feedback about winter workout routine.

Nov 302014
 

Plank Workout

You will need a 3-5 lb weight for this plank workout.

Plank Workout

Steps for the plank workout:

1. Bicep Curl
Get on plank position balancing on your palms or forearms and toes. Then bend your knees and balance on floor on knees. Twist the foot with each other. Hold weight on one hand, fold your elbow and keep down to floor. Now lift your forearm 10 time slowly. Switch the weight in other arm and lift for 10 more times.

2. Tricep Kickback
Stay in above position. Keep your arm straight line as your body in the air with holding weight. Then old from elbow taking forearm down and then up in same position. Do these moves for 10 time and then switch the weight in other arm and do same moves for 10 time.

3. Elbow Raise
Stay in same position. Fold the arm from elbow with holding the weight. Now lift elbows on side and down. Keep the hand with weight in same position, just move your elbow. Do elbow raise for 10 time. Then switch the weight in other arm and do same moves for 10 more times.

4. Cobra Pushup
Get on your palms and toes. Take your bottom up taking small gap between legs and arms like upside down V shape. Do the push up by taking your body at front without touching the floor. Then get back in original upside down V shape position. Do the cobra pushup 3 times.

5. Child’s Pose
Get on your knees sitting on them. Keep your arms straight up in the air and take your arms and upper body on floor bending from waistline. Touch the floor with your arms and get the head down. Stay in this position for 5-10 secs.

6. Relaxer
Get on your knees (half standing). Twist the hands to each other. Now slowly lift arms up just a little bit and keep doing for 60 secs.

Please leave your feedback for the plank workout!

Nov 142014
 

Quick Slim Down Workout

Planks and yoga poses are used in this quick slim down workout.

Quick Slim Down Workout

Step by step instructions for quick slim down workout:

1. Plank Up And Down
Get on plank position balancing your body up in the air on your palms and on your toes on mat. Now get your hip up in the air without moving your arms and legs. Then get your hip down and head up like cobra. Do these moves for 30 secs.

2. Plank With Reach
Stay in above position on your palms and toes balancing body in the air on mat. Take your one arm up in the air like trying to reach and get back then do same with other arm straight away. Do these moves 30 secs.

3. Plow Pose
Lie on your back on yoga mat. Exhale and take your legs up bending from the hip joints to slowly lower your toes to the floor above by head. As much as possible and try to touch the floor over head, keep your torso perpendicular to the floor and your legs fully extended. Then slowly take the legs in original position without touching the floor. Do plow pose for 3 times.

4. Supported Shoulderstand With Drops
When you finish last plow pose, slowly take your legs up straight and support your torso with your hands on the floor. Then drop the leg over the head one by one touching the floor. Do these moves for 4 times.

5. Boat Pose
When you finish above pose with dropping the legs, lift the upper body and feet in off the ground bending from knees and stretching your arms towards your feet. Your eyes, fingers and toes should be in a line. Keep breathing deeply and easily while maintaining the pose. Then extend the legs up and hold with your arms and bring your upper body and legs as much as close possible. Stay in the position for 5 secs. Then let the legs go down but off the floor and arms up straight over head in the air. Stay in this position for 5 secs and slowly get down.

Leave your feedback for quick slim down workout!

Oct 202014
 

Fat Burning Workout

10 exercises in this fat burning workout and each one is minute long (40 secs workout and 20 secs rest).

Fat Burning Workout

Fat Burning Workout

Do warm up for 5 to 10 mins by jogging on the spot before fat burning workout.

1. Jumping Jacks
Get in standing position. Jump on position and spread your legs and arms (over head) in and out during jump. Do jumping jacks for 40 secs.

Have a rest for 20 secs.

2. Push Up
Get down on front on floor. Lift your body up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air.

Have a rest for 20 secs.

3. Mountain Climbers
Get on plank position supporting on your palms and toes but keep less gap between arms and legs. Bring your knees at front to chest one by one as fast as you can. Do mountain climbers for 40 secs.

Have a rest for 20 secs.

4. Alternate Lunges
Get on standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor for support then get back in original position. Keep your torso straight. Do same with other leg. Do alternate lunges for 40 secs.

Have a rest for 20 secs.

5. High Knees
Get in standing position. Now get running on same place by taking your knees high. Do the high knees exercise for 40 secs.

Have a rest for 20 secs.

6. Tricep Dips
Lie on your back. Take your arm a little back and keep your palms on floor. Fold the knees and keep your legs on floor. Now lift your body up in the air and bring it down without touching the floor. Do tricep dips for 40 secs.

Have a rest for 20 secs.

7. Burpees
Get in standing position. Jump taking your arms up over head. Then get on floor holding floor with your palms and take legs back. Now bring the leg in middle and get back in stand up. Do burpees for 40 secs.

Have a rest for 20 secs.

8. Squats
Stand up and keep a little gap between your legs then get your body down taking your back out like sitting on chair. Do squats for 40 secs.

Have a rest for 20 secs.

9. Plank
Lie on your front on yoga mat. Lift your body up balancing on your forearms and toes. Stay in this position for 40 secs.

Have a rest for 20 secs.

10. Spiderman Plank
Get on plank position balancing on your forearms and toes. Bring your leg one by one on side by your waistline.

Have a rest for 60 secs and repeat whole set of this fat burning workout for two times with 60 secs rest in between 2 sets.

Do this fat burning workout for 4-6 weeks and see the results yourself!

Oct 112014
 

Plank Variations

Here are some plank variations to add to your plank list:

Plank Variations

Side By Side Plank
Get on plank position balancing on your palms and toes. Move on side to side while on plank position.

Plank With Hip Drop
Lay down on your side. Lift the body up in the air on one side supporting and balancing with forearm and foots. Now Drop your hip (core) to floor without touching the floor and take back. Switch the side and do same move with other side.

Around The World Plank
Stay on plank position balancing on your palms and toes. Stay your toes on same position and move around your body by moving your hands around the floor.

Bridge Plank
Lie on your back. Take your arm a little back and keep your palms on floor. Fold the knees and keep your legs on floor. Now lift your body up in the air straight. Stay in this position for 30 secs.

Straight Plank
Get on plank position balancing on your palms and toes. Stay on plank position for 30 secs.

Mountain Climber Planks
Get on plank position balancing on your forearms and toes. Bring your leg to chest one by one.

Spiderman Planks
Stay on plank position balancing on your forearms and toes. Bring your leg one by one on side by your waistline.

Side Plank With Reach
Lay down on your side. Lift the body up in the air on one side supporting and balancing with forearm and foots. Take your arm up in the air like trying to reach up then get down under your chest gap and reach the arm again. Switch the side and do same move with other side.

Leave your feedback for plank variations and add some of yours plank variations to the list by commenting below 🙂

Oct 092014
 

Boot Camp Workout

5 sets of 2 exercises and 3 plank variations exercises are in this boot camp workout.
Boot Camp Workout

Boot Camp Workout

Steps for the boot camp workout:

1. 5 Sets of Jumping Jacks and Pushups, 5 secs long each exercise:

Jumping Jacks
Get in standing position. Jump on position and spread your legs and arms (over head) in and out during jump.

Pushups
Get down on front on floor. Lift your body up in the air balancing on your palms and toes. Bring your body down until the chest nearly touches the floor then get back in the air.

2. 5 Sets of Burpees and Alternating Toe Touching, 5 secs long burpees and 20 secs long alternating toe touching exercise:

Burpees
Get in standing position. Jump high taking your arms up over head. Then get on floor holding floor with your palms and take legs back. Now bring leg in middle and get back in stand up.

Alternating Toe Touching
Stay on standing position. Bend on front and touch your toe or floor, take your same leg at back. Do same with other leg and arm.

3. 5 Sets of Double Crunches and Bicycles, 5 secs double crunches and 20 secs long bicycles exercise:

Double Crunches
Lie on your back on floor. Keep your hand behind your head. Bend your knees and take your legs up on eye level. Now lift your upper body up to chest and bring your knees to chest.

Bicycles
Stay in same position as above with your head up. Keep the legs straight but a little up in the air. Now bring your one knee to chest and get your opposite elbow to the knee like running bicycle. Do same with other knee and elbow as fast as you can.

4. 5 Sets of Skater Hops and Alternating Lunges, 10 secs skater hops and 10 secs long alternating lunges exercise:

Skater Hops
Get on standing position. Now take your left leg on the back of right leg as much as possible like hopping.

Alternating Lunges
Stay in standing position. Take your one leg at front, touch the floor with knee by folding the knee, bend other leg knee to the floor for support then get back in original position. Keep your torso straight. Do same with other leg.

5. 5 Sets of Squat and Squat & Kick, 5 secs squat and 10 secs long squat & kick exercise:

Squat
Keep a little gap between your legs then get your body down taking your back out like sitting on chair. Get back in original position

Squat & Kick
Stay in above position. Do a normal squat like above and when you get back in original position take your leg back like kicking your leg. Alternate the leg every time when you do back kicking.

6. Plank

Get on plank position balancing your body in air supporting on your palms and toes. Stay in same position for 30 secs.

7. Plank with Hip Drops

Get on forearm plank position on yoga mat. Now drop your hip on side (one side then another) without touching your body to the floor. Do the plank with hip drops for 30 secs.

8. Plank Pulls

Get on forearm plank position on yoga mat. Now pull the leg one on front on side.Do same with other leg. Do plank pulls for 30 secs.

Leave your feedback for the boot camp workout!

Aug 292014
 

Bipasha Basu Aerobics Dance Workout

Bipasha Basu Showing Aerobics Dance Workout

 

Bipasha Basu Aerobics Dance WorkoutStep By Step Moves in Bipasha Basu Aerobics Dance Workout:

1. March – Down and Up
2. Shoulder Roll – Side by side
3. Shoulder Scoop – Left and Right (Single and Double)
4. Heartbeat – All around And Left & right
5. Chest & Back Stretch
6. Reach Out – Left and Right
7. Ab Isolation – Side by side with arms movement
8. Easy Walk
9. Serve And Throw – Right To left then both
10. Slap And Clap – Right and Left
11. Roll And Circle
12. Roll and Basket
13. Drums
14. Hip Lock
15. Hip Sway
16. Pelvic Thrust – Front and Back
17. Aerobic Chest
18. Aerobic Arm Snap
19. Pendulum
20. Easy Walk
21. Pendulum Arms
22. Easy Walk
23. Hamstring Stretch
24. Cross Walk
25. Hamstring Stretch
26. Cross Walk faster
27. March
28. Stretch
29. Shuffles – Basic then with arms
30. Prep Gong Arms
31. Gong Arms
32. Arm Wipes
33. Grape Wine – Right to left
34. Speed Bag
35. Step Ball
36. Sexy Sway
37. Pelvic Thrust
38. Sexy Sway
39. Pelvic Thrust
40. Draw Eight
41. Walk With Shimmy
42. Draw Eight
43. Walk With Shimmy
44. Feel And Pump – Right to left
45. Pelvic Swing and Pump
46. Step Ball
47. Swing And Clap
48. Swing Arms
49. Step Ball
50. Prep Swing Punch
51. Swing Punch
52. Swing Stretch
53. Step Ball
54. Chest Thrust
55. Step Ball
56. Chest Thrust
57. Step Ball
58. Shimmy in circle then forward and back, repeat
59. Step Ball
60. Grab And Roll
61. Heartbeat And Arms
62. Back Sway
63. Easy walk
64. Back Sway
65. Easy Walk
66. Step Ball
67. Arm Swing
68. Arm Roll
69. Arm Swing
70. Arm Roll
71. Bounce And Pump
72. Step Ball
73. Hammer Fist
74. Cross Walk
75. Hammer Fist
76. Fast Cross Walk
77. Squat Drumming
78. Step Ball
79. Oblique Stretch
80. Draw Eight
81. Shimmy Forward
82. Oblique Stretch
83. Draw Eight
84. Shimmy Forward
85. Box Crunches
86. Oblique Sway
87. Box Crunches
88. Oblique Sway
89. Step Ball

Water Break for 1 Minute after Bipasha Basu aerobics dance workout.

Next Step: Bollywood fast dancing for 4 Minutes
Follow The Video…

Time to get your heart rate down after bollywood fast dancing by
Move your arms backward from head and stretch your muscles
Follow The Video…

Bipasha Basu: Love Yourself – Buy From

Please leave feedback for Bipasha Basu aerobics dance workout!