Dance it off with Tre Armstrong’s zumba workout

The star of TV’s hit show So You Think You Can Dance Canada, leads us through an energetic (and fun!) Zumba-inspired routine. Try it yourself to break a sweat and get that coveted dancer’s body

Consulting Zumba trainer Venessa Coda 2

Photo by Roberto Caruso

Photo by Roberto Caruso

Photo by Roberto Caruso

Photo by Roberto Caruso

Photo Roberto Caruso

Photo by Roberto Caruso

Photo by Roberto Caruso

Photo by Roberto Caruso

Photo by Roberto Caruso

Photo by Roberto Caruso

Photo by Roberto Caruso

1. Reggaeton Knee-Up
Start with your legs shoulder width apart and arms resting at your sides. Lift your right leg up to hip level and drive your hands toward your calf. Return to starting position and repeat on the other leg. Do 10 reps.
Perfect Your Form: Contract lower abdominals every time you lift your knee.
Dial It Down: Don’t lift knee as high, and instead of reaching below the thigh, tap the top of your thigh.
Amp It Up: Hop between sides.

2. Standing Crunch
Step forward as you lift your chest and pull your elbows back. Then bend back leg, contracting abs and rounding spine as you bring your elbows forward. Do 10 to 15 reps.
Perfect Your Form: Keep your core engaged throughout the move.
Dial It Down: Keep feet together and focus on upper-body movement only.
Amp It Up: Pick up the tempo.

3. The Towel
Standing on left foot with your elbows bent, lift your right leg in the air. At the same time, pretend you’re holding a towel behind your back, just above your waist. Shift everything to the right side by stepping right leg out, bringing hip out and driving arms right, keeping hold of the “towel.” Return to starting position by shifting everything back to centre. Do 10 reps per side.
Perfect Your Form: Keep arms bent and elbows tight to your waist.
Dial It Down: Do a basic side-to-side step touch.
Amp It Up: Take a larger step out to the side, adding a squat in the middle of the movement.

4. Merengue Step
Stand with your feet together and begin marching, with your arms bent at waist level. As you get more comfortable marching, begin to exaggerate hip and arm movements out to each side. Repeat for 60 seconds.
Perfect Your Form: Keep shoulders back, chest up and navel tucked into your spine.
Dial It Down: Do a basic march.
Amp It Up: Add larger, more circular arm movements.

5. Squat Merengue
Stand with your feet together and step out to the right into a squat position, arms bent at waist level. Return to centre and then repeat movement with the left leg. Exaggerate hip and arm movements as much as is comfortable. Do 10 reps on each side.
Perfect Your Form: Keep shoulders back, chest up and abs pulled toward your spine.
Dial It Down: Do a basic wide-leg march, pumping your arms.
Amp It Up: Stay in low-squat position throughout entire movement.

6. Hip Shimmy
Stand on your left leg, with your right leg forward and heel raised. Raise elbows to shoulder level, keeping arms at a 90-degree angle. Pivot right hip forward, lowering and straightening your right arm in front of you. Return to starting position and repeat. Do 10 reps on each side.
Perfect Your Form: When pivoting forward, make sure your toe and knee turn in sync.
Dial It Down: Do the leg motion and keep arms by your hips.
Amp It Up: Perform same movement with knees bent, straightening as you pivot.

7. Salsa Cross-Step
Stand with your feet shoulder-width apart, then step out with your right foot, arms bent at waist level. Cross your right foot in front of your left foot, then step out with your left foot and cross your left foot in front of your right. Do 20 reps.
Perfect Your Form: When crossing one foot in front of the other, make sure your hips and knees are pointing in the same direction.
Dial It Down: Instead of crossing over all the way, bring feet together.
Amp It Up: Widen the step when crossing over.

8. Back Salsa Step
Stand with your feet shoulder-width apart, arms bent at waist level. Step back with your left leg as you push your hip back. Then return to the starting position and repeat on the other side. Continue alternating legs. Do 10 reps each side.
Perfect Your Form: Keep chest up and shoulders back throughout entire movement.
Dial It Down: Take a shorter step back.
Amp It Up: Lift front knee after stepping back.

9. Sugar Cane

Start with your feet together and arms resting at your sides. Step back with right leg as you raise your right hand. Leading with your right leg, pivot body forward, scooping arm in front of your hips. Do 10 reps on each side.
Perfect Your Form: When pivoting forward, make sure your toe and knee turn in the same direction.
Dial It Down: Perform exercise with arms only.
Amp It Up: As you step forward, come into a deep forward lunge position.

10. Lunge & Touch
Start in a wide-leg side-lunge position, with both hips facing forward and arms comfortably bent. Switch lunge to opposite side. Then switch lunge again, this time deepening the lunge as you reach your front arm to the ground. Repeat deep lunge on the other side. Return to starting position. Do 10 reps.
Perfect Your Form: Look forward when reaching down to the ground.
Dial It Down: Skip the deep lunge.
Amp It Up: Skip the standing lunge and go straight into the deep lunge.

The Soundtrack
Tré’s top 10 Zumba songs
Lenny Kravitz “I Belong to You”
Sam Sparro “Black and Gold”
Rihanna “Only Girl (in the World)”
Chris Brown “Deuces”
Jay-Z “Venus vs. Mars”
Martin Solveig and Dragonette “Hello”
The Black Eyed Peas “The Time (Dirty Bit)”
Kings of Leon “Sex on Fire”
Goapele “Closer”
Movado Any of his songs!

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