Exercise Equipment & Exercise Programs

Family Fitness Centers, Exercise Routines for Women & Fitness Programs

Add pizzazz to your exercise routine with these four dance moves from celebrity trainer Ramona Braganza, and then join Zumba at a Gold’s fitness center near you for a full dance workout. Zumba doesn’t require exercise equipment or previous dance experience; just show up ready to shake your booty to sizzling Latin beats and international music. This dance exercise routine helps you reach your target zone for improving cardio health, and “both fit people and less-fit people get an equally good workout,” according to a study conducted by the University of Wisconsin. As part of your exercise program, Zumba can also help keep your muscles strong and help you maintain your mobility as you age, according to the Mayo Clinic.

Time to Tune In

To kick off the 4th annual Gold’s Gym March Music Madness—when our members’ favorite workout songs go head-to-head in a bracket-style race to the top—we’ve compiled two workout playlists and four dance moves to get you moving.

DANCE! DANCE! DANCE!
When you need to take a break from the standard gym routine, or just want to boogie down in your living room, try these four dance moves from celebrity trainer Ramona Braganza. “As someone who loves to dance—and as a former NFL cheerleader—I have pulled together some key moves that will help you sculpt your body and get your groove on.”

BELLY DANCE
Braganza explains: To get toned abs, hips and thighs, do the vertical figure eight, a classic belly-dancing move.

Begin with feet hip-width apart, knees slightly bent and arms extended to the sides. Draw the number 8 with your hips—sway your hips forward to the right, draw a half circle, then move to the left.

Repeat for 2 counts of 8.

THE TWIST
Braganza explains: Chubby Checker had it right with the Twist! Another great move for sculpting abs, thighs and buns!

Begin with feet shoulder-width apart and arms extended away from the body. Stand on the balls of your feet and rotate hips, torso and legs as a single unit while keeping arms stationary. Rotate to right and then left as you lower your body toward the floor by bending your knees while keeping your back straight. Once the back of your quads are touching your calves, start to stand back up. “For a great burn, stay down at the lowest point for a count of eight,” Braganza suggests. “Keeping the twist low will work your glutes and your legs more.”

Do one count of 8 standing, then lower to the ground twisting for one count of 8.

FOR ADDITIONAL BURN: Remain in a squat for a count of 16.

KNEE KICKS
Braganza explains: Perform knee kicks to shape legs, abs and shoulders.

There are three versions she recommends, each a bit tougher than the previous one. Begin each by standing tall, feet together with arms out to the side.

Basic: Hop on both feet, then hop while lifting your right knee bent at 90 degrees. Then hop again on both feet, and then hop while lifting your left knee bent at 90 degrees.
Repeat series, bending right knee 4 times, then left knee 4 times.

Intermediate: Replace the bent knee with a straight leg.
Repeat series, bending right knee 4 times, then left knee 4 times.

Advanced: Follow the bent knee immediately with a straight leg kick, for a knee-kick combination.
Repeat series, bending right knee 4 times, then left knee 4 times.

THE PINWHEEL
Braganza explains: For some upper-body toning and core work, try this old-school break-dance move.

To get down toward the floor, try your own freestyle twist or simply lower yourself down to a full squat, with the back of your upper legs touching your lower legs. Place both hands on the floor in front of you and extend your left leg straight to the side. Move your left leg in a forward circle. Lift up your left arm, right arm, and right foot to bring your leg around to the starting position.

Do 8 sets on each side.

HERE ARE THE TWO PLAYLISTS:

Gold’s Gym Fitness Institute trainer Ramona Braganza’s playlist features 10 heart-pumping anthems. “I love a great upbeat song when doing any sort of cardio training, then I like to take it to old-school hip-hop for strength,” she says.Why she chose her No.1 song: “Timber” gets your heart moving. I like it even better because it has Ke$ha on the track—I toured with her as her trainer this summer in Europe.

1. “Timber” —Pitbull featuring Ke$ha

2. “Hey Brother” —Avicii

3. “The Monster” —Eminem featuring Rihanna

4. “Your Love Is My Drug” —Ke$ha

5. “Oliver Twist” —D’Banj

6. “Hold On, We’re Going Home” —Drake

7. “Tu y Yo” —Lylloo and Matt Houston

8. “Cashin’ Out” —Ca$h Out

9. “Insane in the Brain” —Cypress Hill

10. “Always on My Mind” —Mavado

Gold’s Gym Fitness Institute trainer Robert Reames is a true rocker at heart, and his Gold’s Gym playlist shows it. “I love the driving rock beats that have a good smooth groove,” he says. “Also, the emotion of the vocals and the message of the song are very important to me.”Why he chose his No.1 song: Not only is “Right Now” amazing musically, but it provides a great motivating message. I actually use this as the theme song to my RR Live! radio/video podcast as well.

1. “Right Now” —Van Halen

2. "Tom Sawyer" —Rush

3. “Rock & Roll Band” —Boston

4. “Don’t Stop Believin’” —Journey

5. “Paradise City” —Guns N’ Roses

6. “Rain On The Scarecrow” —John Mellencamp

7. “Rock You Like a Hurricane” —Scorpions

8. “Planet Boom” —Motley Crue

9. “Desire” —U2

10. “Ramble On” —Led Zeppelin
Start your exercise routine with these four dance moves suggested by celebrity trainer Ramona Braganza, and then take your dance workout to new heights by jumping into Zumba classes at Gold’s health clubs near you. If you usually use exercise equipment to stay fit, Zumba classes can infuse new energy into your workouts. As part of your exercise routine, you can burn more calories doing Zumba than other popular fitness classes like cardio kickboxing, step aerobics and power yoga, according to a study by the University of Wisconsin. Keep your exercise program fresh by trying out an array of fitness classes like Zumba, and consider partnering with a personal trainer if you desire more variety.

Mayo Clinic suggests that exercise routines that get your heart pumping and your body moving can help you “ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.” Rather than exercise using exercise equipment, why not try these four fun dance moves and a dance-inspired class like Zumba to help you shake the blues and shrink your waist? As part of your exercise routine, WebMD advises that Zumba also provides you with benefits like increased aerobic threshold, more stamina, increased bone density, improved balance and muscle tone, less body fat and lower blood pressure. Add excitement to your exercise program with Zumba, and experience all of the mental and physical benefits of this fun cardio workout while getting down to hot Latin and international tunes.