8 REFIT Dance Moves to Spice Up Your Home Workout

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The REFIT Workout Revolution

Lunge Swing 2
REFIT

REFIT® is a group fitness program that uses value-positive music, movement and messaging to build community and impact lives. We believe that fitness is for every body, and our workouts are designed for all shapes, sizes and fitness levels. Creating a powerful BODY + MIND + SOUL + SPIRIT connection through fitness is what makes REFIT® a revolutionary fitness community of world changers, impact makers and rump shakers.

REFIT® combines several elements of fitness into one power-packed hour. Each class includes cardio, agility, strength, dance, toning, flexibility and stretching. The combination of these elements provides a total body workout.

Fitness changes lives, and so does community. Each REFIT® class is designed to build muscle…as well as relationships. REFIT® instructors are trained to turn a fitness class into a fitness experience. Clients feel empowered and encouraged by their instructors and peers, which translates into a positive, uplifting experience that lasts well beyond the workout.

Our instructors intentionally fuel the spirit of each participant, which forms healthy habits and associations with fitness - meaning long-term participation in the REFIT® program. REFIT is a welcome change from the “fitness is for the fit” culture that persists today. We focus on “fitness for the willing" ... which includes everyone.

REFIT® offers online workouts, YouTube workouts, local classes and an instructor certification program. We also sell our own line of REFIT® DVD’s, fitness apparel and accessories. For more information, check out our website at REFITREV.com.

About the Authors: Angela Beeler, Catherine Ballas and Emily Field

The founders of REFIT® are Angela Beeler, Catherine Ballas and Emily Field. This dream-chasing team has one goal in mind: to authentically love people through fitness and community. Inspired by their values and fueled by their faith, Angela, Catherine and Emily have spent the last five years developing a fitness program that empowers, inspires, welcomes and loves.  

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Balancing Upright Row

Balancing Upright Row
REFIT

How to: From a standing position, shift your weight to your left foot and gain your balance, arms by your side. Once stable, simultaneously lift your right knee to hip-height while also pulling your arms up, fists together and elbows out, hitting a "T" position at your chest. Return to the starting position by lowering your arms and leg. Continue for a full eight counts before switching sides.

What it works: Deltoids, glutes, rectus abdominis and hip flexors

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Cross Jab

Cross Jab
REFIT

How to: With your feet squared to the front and slightly wider than shoulder-width apart, bring both hands up to either side of your chin making fists. In one smooth motion, rotate your hips to the left and pivot your right toe toward the middle (left). Extend your right arm out and strike with knuckles aligned horizontally. Repeat the same motion to the right side (punching left) and continue alternating at a steady pace for a full 8 to 16 counts.

What it works: Pectoralis major, rectus abdominus, transverse abdominus and deltoids

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Flys

Flys
REFIT

How to: With your feet squared to the front and slightly wider than shoulder-width apart, bring both arms up, together and bent at 90 degrees, so that your forearms are directly in front of your face. Shift your weight to your left foot and hip and twist your core slightly to the left side. Swing your arms open in a controlled motion while maintaining a 90 degree angle. Return to center and repeat, shifting weight to the same side for a full eight counts before switching sides.

What it works: Rhomboids, pectoralis major, deltoids

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Lunge Swing

Lunge
REFIT

How to: From standing, walk your left foot in front so that your feet are approximately two feet apart. Your feet should be staggered slightly to maintain balance. Keeping your weight centered over your hips, lower yourself down until your back knee is a couple inches from the floor. In this position, your arms should be in a running motion, right arm forward and left arm back.

In one smooth motion, push off the back foot and swing your leg straight through to a knee raise and switch your arms so that your left arm is forward, right arm back. Slowly swing your right foot back to return to the lunge position and repeat for eight counts before switching front legs.

What it works: Glutes, quads, hip flexors

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Oblique Crunch

Oblique Crunch
REFIT

How to: With your feet turned out slightly and wider than shoulder-width apart, bend your knees to a comfortable "sitting stance." Tuck your pelvis forward to neutralize the lumbar spine while keeping your chest tall. Bring your left hand next to your ear and extend your right arm 6 to 12 inches from your side.

Contract your obliques to minimize the space between your ribs and hip bone, allowing your right arm to reach towards your knee. Return to the upright position and continue on the same side for a full eight count before switching sides.

What it works: Obliques

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Side Kick

Side Kick
REFIT

How to: From standing, shift your weight to your right foot. Gain your balance and bring both hands up to either side of your chin making fists. Pick your left foot up, bend your knee and lean slightly to the right before extending the lifted leg out straight to the left side. Slightly shift hands down and to the side to be centered in front of your left shoulder. Strike with your big toe toward the ground and your pinky toe toward the ceiling. Bend your knee to return to standing and continue lifting and striking for a full eight counts before switching sides.

What it works: glutes, quads (abductors) and obliques

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Skater Lunge

Skater Lunge
REFIT

How to: Begin in a traditional lunge by walking your left foot back so that your feet are approximately two feet apart. Keeping your hips squared to the front, walk your left foot three to four steps to the right so that it's further outside the body’s center than the front right foot. Make sure approximately two feet is maintained by extending your left leg to a straight position. Lower down until your front leg has reached 90 degrees. Arms are in a running motion, with your right arm forward and left arm back. Switch sides by bringing your back leg forward and pushing off the front right leg to send it to the back. Continue to alternate sides, as though you are skating, for a full eight counts.

What is works: Glutes, quads, abductors and adductors

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Total Body Squat

Total Body Squat
REFIT

How to: Stand with your feet slightly wider than shoulder-width apart and your toes angled out. Lower your body down, keeping your knees aligned over your ankles, as low as possible while maintaining form. In one motion, lift your heels off the ground and extend your arms wide overhead with palms facing in. Hold the position for a full eight counts before resting.

What it works: Glutes, quads, calves, deltoids, and rectus abdominis

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