Hey all! Hope you’ve all had a happy new year. So far it’s going great. I’ve been teaching the Zumba Toning program for a little more than a year now and it really is an effective, fat burning gift for your body. I have to give credit to the Amazing Amanda Grant ZES, out of Ontario/Canada who you probably know of from ZIN 30. She’s a great dancer, energetic, and has a great Zumba booty! From my personal experience, it was really when I began to lose more inches on my body. Since teaching it and without changing my eating habits I lost an extra 10 lbs and have kept it off. I’ll tell ya…getting rid of those bye-bye arms can really be a challenge, but it’s really worth adding Zumba Toning to your workout regime if your body has gotten used to regular Zumba classes and you’ve run out of other instructors to try. Zumba Toning is what your body needs to get it out of its plateau phase.
What’s great about teaching Zumba Toning is that each instructor has their own style and way of interpreting the rhythm and also to translate it into an effective way to use up to 5lb weights with it (not more). For instructors who follow the Zumba DVD’s to the T, you’ll find that it’s at a slower pace and with some plyometric surprises in between. For me I’ll take regular Zumba ZIN volumes and choose songs that I can apply to a Zumba Toning format. This is more fun because I’ll always have a variety of songs to use so my participants don’t get bored…hopefully.
So while teaching this program this question still remains…. How can I make this workout even more effective so that we’re engaging all muscle groups in an effective way. Here are some ideas so far:
Arms: Movements can be done at tempo of the song, but try to include movements that can be half tempo as well for added resistance. Some movements include:
- Merengue arms to work, biceps, triceps so that your body is shaped like a lower cased T
- Arm Movement Idea: Open and close arms in a NW/SE, and a NE/SW formation to target accessory muscles in the arms and shoulder and upper back
- Arm Movement Idea: Arms at chest level and move them in stirring motion to target accessory muscles in the arms and chest and upper back
- General movements: tricep curls, bicep curls, side bicep curls, chest presses, shoulder presses. But those are movements that target mostly your major muscle groups instead of your accessory muscle groups.
Legs
- Quads: Back lunge but with your leg crossed behind the opposite leg instead of lunging it directly behind you. Targets major and secondary muscle groups. Alternate them to the beat of a salsa song at tempo or half tempo.
- Inner Thigh and outer: To a slow salsa, have most of your weight on one leg, and the other leg will cross as far over in front of that leg, then tap out to the side, and then cross it behind that leg and repeat several reps and switch to the other side. To target the outer thigh, instead of tapping out to the side, lift your leg and then back down to cross behind you for several reps.
- Cross Squats: Squat down as far as you can with weights in your hand, and to the beat of a song, take the weight in your right hand and place it in front of your left leg. Then come back up, and then back down again to place the weight in your left hand down in front of your right leg. Repeat this sequence and pick them back up.
Abs
- Now this is where I will need your help. I still haven’t found an effective standing ab exercise that will have your feeling it the next day.
- I am open to ideas from all you fitness professionals out there to share it with my class.
Plyometric Movements:
- I’m so intrigued to find out how we can incorporate challenging moves to better target the abdominal muscles and core strength to burn fat like a mean ..but cute zumba fighting machine!!
Don’t forget to checkout the Zumba clothing , especially those cargo pants which are currently on sale at http://www.howtozumbawearclothing.com
To reach me…email me at http://86036.zumba.com