15 min tiktok dance party workout pt 2 full body no equipment

Here's a 15-minute TikTok-style dance party workout that targets your full body without any equipment:

Warm-up (1 minute)

• Jumping jacks: 30 seconds
• High knees: 30 seconds

Segment 1: Upper Body (3 minutes)

• "Wiggle" dance: 30 seconds (move your arms and hips to the music, keeping your upper body loose and relaxed)
• Arm circles: 30 seconds (hold your arms straight out to the sides and make small circles with your hands)
• Shoulder rolls: 30 seconds (roll your shoulders forward and backward in a circular motion)
• Chest pop: 30 seconds (pop your chest out and hold for a second, then release)

Segment 2: Lower Body (3 minutes)

• Squat dance: 30 seconds (squat down low and swing your arms up and down)
• Calf raises: 30 seconds (stand with your feet hip-width apart and raise up onto your toes, then lower back down)
• Leg lifts: 30 seconds (stand with your feet together and lift one leg out to the side, keeping it straight. Alternate legs)
• Glute squeezes: 30 seconds (stand with your feet together and squeeze your glutes, holding for a second before releasing)

Segment 3: Core (3 minutes)

• Plank dance: 30 seconds (hold a plank position and move your arms and legs to the music)
• Bicycle crunches: 30 seconds (lie on your back with your hands behind your head and alternate bringing your knees towards your chest)
• Russian twists: 30 seconds (sit on the floor with your knees bent and feet flat, twisting your torso from side to side)
• Leg raises: 30 seconds (lie on your back with your arms extended overhead and raise one leg towards the ceiling, holding for a second before lowering and repeating with the other leg)

Cool-down (1 minute)

• Static stretches for your major muscle groups (hamstrings, quadriceps, chest, back, and shoulders)

Tips and Variations

• Listen to your body and modify or rest when needed.
• Add your own flair and style to the dance moves to make them more challenging or fun.
• Incorporate props like scarves, ribbons, or glow sticks to add an extra element of fun.
• Try incorporating different music genres or tempos to keep the workout interesting and engaging.

Remember to have fun and get creative with your dance party workout!