Aerobica

Dance Cardio Sculpt

3.8(4)

8 sold

This program alternates dance-cardio blocks with short resistance intervals using just your bodyweight and light dumbbells, giving you the sweat of a dance class with the shape-building benefit of resistance training. No dance experience required — every combo is taught step by step before the intensity ramps up.

Cardio fitnessToning

What's included

32 sessions (30-40 min)

Step-by-step choreography breakdowns

Optional resistance add-on tracks

Community challenge calendar

Program

8 weeks · 4x/week

Preview week 1 — purchase to unlock the full program.

Day 1 — Cardio Blast

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
Cha-Cha Cardio Step	4 rounds	45 sec	15 sec
Kickstep Combo	3 rounds	40 sec	20 sec
Step Touch Combo	4 rounds	45 sec	15 sec
Grapevine + Knee Lift	4 rounds	45 sec	15 sec
High Knee Jog	4 rounds	40 sec	20 sec

Day 2 — Dance Circuit

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
High Knee Jog	4 rounds	40 sec	20 sec
Jumping Jack Combo	3 rounds	45 sec	15 sec
Cha-Cha Cardio Step	4 rounds	45 sec	15 sec
Kickstep Combo	3 rounds	40 sec	20 sec
Step Touch Combo	4 rounds	45 sec	15 sec

Day 3 — Step & Burn

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
Step Touch Combo	4 rounds	45 sec	15 sec
Grapevine + Knee Lift	4 rounds	45 sec	15 sec
High Knee Jog	4 rounds	40 sec	20 sec
Jumping Jack Combo	3 rounds	45 sec	15 sec
Cha-Cha Cardio Step	4 rounds	45 sec	15 sec

Day 4 — Full-Body Cardio

Focus on form over load this week — this sets the pattern for everything after.

Exercise	Sets	Reps	Rest
Cha-Cha Cardio Step	4 rounds	45 sec	15 sec
Kickstep Combo	3 rounds	40 sec	20 sec
Step Touch Combo	4 rounds	45 sec	15 sec
Grapevine + Knee Lift	4 rounds	45 sec	15 sec
High Knee Jog	4 rounds	40 sec	20 sec