Are you looking for a new lesson involving rhythm, music and fitness? If yes, then this blog (and Fitness in Sync) is for you! Fitness in Sync is a fun way to incorporate basic fitness exercises into a simple choreographed routine that is easy for the teacher to explain and the student to learn. Students will have a blast learning choreographed fitness dance routines using a combination of upper, lower, and cardio exercises that are all in sync to the coolest bass pumpin’ music.
Using basic exercises such as squats, jumping jacks, lunges, mountain climbers, sit-ups, Russian twists, etc. works well when using counts of eight. Select music with a solid bass beat for students to easily hear and help them to stay with the tempo. When the routine is complete, not only will your students participate in a challenging and fun workout, they can also use it for a parent and/or PE night, school assemblies, or any other event that showcases their hard work and talent!
If you’d like to see some samples I’ve choreographed for my high school students, you can check them out on either my twitter at @cortepe or my YouTube channel. I’ve included a sample routine that can be used for beginners below.
Here is a short video of how I use a fitness dance routine to promote my physical education program.
Introductory Fitness Dance Routine
Song: Around the World by Daft Punk
Teaching Tip: Teach one section at a time until you think they’ve “got it”, then move on to the next section. For example, after students learn section 1, begin teaching section 2 by itself until you feel they “got it”. Then practice sections 1 and 2 together. Once they feel good about 1 and 2, move on to teach section 3 by itself. Then practice sections 1,2, and 3 and so on.
Section 1
- 8 count: 4 Jumping Jacks facing forward to audience
- 8 count: 1/4 turn right 4 more Jumping Jacks
- 8 count: 1/4 turn right 4 more Jumping Jacks (backs are to audience)
- 8 count: 1/4 turn right 4 more Jumping Jacks (last jack face audience again)
Section 2
- 8 count: Squat, Squat, Left foot stomp, Right foot stomp, Clap, Clap
- 8 count: Right foot lunge forward, Left foot lunge forward
- 8 count: Squat, Squat, Left foot stomp, Right foot stomp, Clap, Clap
- 8 count: Right foot lunge forward, Left foot lunge forward
Section 3
- 8 count: Touch floor with both hands, Sit bottom on floor and push back to an L sit
- 8 count: Lay back, Crunch or sit-up, Lay back, Slap hands on ground 2x
- 8 count: Crunch or sit-up, Lay back, Crunch, Lay back
- 8 count: Roll over on stomach, Push up to a high plank, while still in high plank, do a 1/2 turn to face audience
Section 4
- 8 count: Mountain climbers (8)
- 8 count: Jump feet to hands, Stand up, 2 Jumping Jacks
- 8 count: 4 slides to the right, 4 slides to the left
- 8 count: Touch toes with both hands, Reach both hands to the sky, Jump out with feet, Jump in with feet, Clap, Clap
- Repeat whole routine
Continue the Conversation: Have you used a fitness-style dance in your curriculum? What other ideas do you have for incorporating music, fitness, and dance into PE?
6 Responses
I’ve been into dance fitness exercises for a couple of years now. I’ve done aerobics and zumba before but ballroom dancing is the most fun fitness dance exercise! Hustle and jive are my favorites! I have my classes in dance lesson Bay Area and so far the experience is great! Would love to try other dances soon 🙂
Am so impressed by your ideas, here at Vienna college Namugongo, in Uganda East Africa, I have taken up your tips and i have applied them to my students. Being a sports teacher at secondary level I found out that students get more motivated when music is involved.
thanks
Michael Ntale
Sports teacher at Vienna college Namugongo
Uganda (East Africa)
, “Hi Michael! Thank you so much for you kind words! We are actually going to perform our 2022 routine this Friday! I’ll post it on YouTube. Tomorrow, I will share your comment with our team! They will be so excited!!! Thank you! We’d love to see the amazing things you are doing in Uganda!!! Fun Physical Fitness is universal!!! Again I appreciate you taking the time to respond to our fitness team!”
Hi Michael! Thank you so much for you kind words! We are actually going to perform our 2022 routine this Friday! I’ll post it on YouTube. Tomorrow, I will share your comment with our team! They will be so excited!!! Thank you! We’d love to see the amazing things you are doing in Uganda!!! Fun Physical Fitness is universal!!! Again I appreciate you taking the time to respond to our fitness team!
My fitness class is small & all girls this semester so I decided to try out the “Introductory Fitness Dance Routine” above with them. They are really enjoying a change in pace & something else with music other than my step aerobics. I have the song; however, we are trying to figure out exactly when to start the routine at the beginning so it matches up with the music. Can you help me out?
Hi I am Amy Barnes from Tullahoma Tennessee. I just received my certification from Fitour. I am so excited and have been given a class to teach in one month. I want to teach a safe and effective fusion class. But I need a source for choreography and music to go with it, or choreography to popular songs that I can buy on Spotify.
Is there anyone that does that? Thank you so much!! Any info would be helpful.
Amy Barnes
931-434-0826