Planning to lose some kilos, but not sure about hitting the gym? Then you should try the ‘fun’ way of getting fit. Yes, Zumba! There's nothing better than Zumba to burn out fat in the hot weather. After all, you can always take Zumba classes outdoors. Over the years, Zumba, a Miami-based fitness brand created by Beto Perez, has introduced specialty programmes like Zumba Toning (with dumbbells), Zumba Step (with gym steppers) and Strong by Zumba (functional training synced with music ) to create a perfect balance of cardio and strength-building exercises. A Zumba routine normally embraces a blend of Latin, Caribbean, Indian, Brazilian, or African and hip-hop music and dance forms. The primary Zumba dance moves include salsa, meringue, cumbia and reggaeton. Zumba is for people of all ages and is the primary preference for those who love to dance. The entertainment factor in Zumba wins over other form of exercises.
Combining body-sculpting exercises and high-energy cardio work with Latin-infused Zumba moves, Zumba Toning is a calorie-torching dance fitness party using Zumba toning sticks or light weight dumbbells. Zumba Step, a lower-body workout, incorporates Zumba routines and step aerobics with Latin dance rhythms. Strong by Zumba, however, has revolutionised group fitness formats with its martial-arts-inspired High Intensity Interval Training synced with music motivation. A session can burn up to 500-800 calories. A great way to relieve stress, reduce fatigue and improve alertness, Zumba also helps in improving coordination and maintaining happiness. Have some Zumba moves for a perfectly toned body!
Bicep Curls & Back Kick (Zumba Toning)
This is a mixture of dumbbell curls and back kicks. The back kick works on the glutes and the dumbbell curl works on the biceps. It’s a dynamic move.
High knees on Step
It involves the gym steppers with dynamic moves and dance movements. Stand behind your step. Take your right foot on the step and take your left knee all the way up to your chest level. Do on the alternate side. Repeat it with left foot and right knee. Do it 10 times. This works on the glut, thighs, calf muscles, core and upper body. It’s sure to burn more calories than what you do on the floor.
Strong by Zumba (Plank to side plank)
It’s a combination of normal plank and side plank. Get down on your knees and suspend body on your palm and toe in an inclined position. Stay there for a minimum of 30 seconds to a minute according to your fitness level. The upper body rests on both the elbows and lower body rests on the toe, keeping your body on a straight line, making sure that your hips are not arched downwards or upwards. From there, you do a side plank by raising an arm upward and turning the body sideways. Repeat it on the other side. Do six to 12 counts of this set.
Hammer curl & Dumbbell fly (Zumba Toning)
Stand in a shoulder width squat, with your upper body slightly bent forward. Carry the dumbbells in both arms and raise them the way you hammer. Bring the dumbbell all the way up to the shoulders and lower them back straight down with your elbows close to your body. Dumbbell fly is just like how you fly. Keep the dumbbells on both sides of your body and you raise the arm all the way up until you reach the shoulder level and bring it back. When you alternate these moves, it becomes a superset of hammer curl and dumbbell fly.
(The writer is the co-founder/artistic director at a fitness studio in Kochi)