shawnvass

[shawnvass]

[shawnvass]

Dance Your Ass Off

A workout that burns calories, revs your heart rate, and tones from head to toe. Do each step for four counts of eight, then move to the next; repeat as many times as you want.

1. Slap It Out:

Stand with feet hip-width apart, arms at sides. Hop to the left as you kick right leg and lift left arm, swinging arm towards leg in a slapping motion. Lower. Immediately repeat on opposite side.

Make It Easier: Don’t be intimidated. Bend your knees if you need to. The goal is to get your leg off the floor.

2. Werk:

Stand with feet wide, arms at sides. Lower into squat, then bend at hips and set hands on the floor in front of you, lifting heels and butt high. Twist right knee in, then out in a scooping motion. Switch sides.

Lean In: This move can feel a bit awkward at first. Focus on a spot a few feet in front of you and put more weight than you think on your hands.

3. The Bird:

Stand with legs together, arms at sides. Squat, crossing arms at chest. Lift heels, and step right foot to the right, turning knees and toes out, while you lift arms to shoulder height out to the sides. Step left foot to meet right, crossing arms again. Repeat once to the right, then switch sides.

4.  Jump And Roll:

Stand with feet wider than hip-width apart, arms at sides. Jump up, kicking feet toward butt. Land softly, and keeping knees slightly bent, raise arms and roll body from shoulders to hips.

Go With The Flow: There’s no right or wrong way to body roll. Just let loose and wiggle your upper body, keeping hips isolated. Your abs will fire up.

 5. Clap And Shake:

Stand with feet wider than hip-width apart, arms at sides. Bend at the waist, leaning right, and reach toward right foot. Swing body toward left foot, and return to standing, clapping hands four times as you move. Reach hands up and shake your hips to the right four times.

Strengthen And Lengthen: This works your core, back, and shoulders, plus it’s a real hip-opener and hamstring stretch.

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Driving fast cars early in the morning. #carsandcoffee #carguy #fastlife #fastandfurious #370z #z34 #stillen #uprev #AAM #murderz #nismo #nismoforlife #nissan_lovers #nissanenthusiast (at Katie's Coffee House)

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This is how I watch #mecumauctions #barrettjacksonauction #everyday #fitpits #pitbullsofinstagram #pitlove #dontbullymybreed #pibble #coloradobulldog #pitlove #fitfam #athletelife #athlete #The500 #fit #trackandfield #sprinter #speedtraining #exercise

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#endracism #onelove #fitness #fitfam #exercise #fit

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What are you doing to extend your life? #The500 #fitfam #athletelife #athlete #instagramfitness #instagym #fit #fitness #foodforthought #food #exercise #trackandfield #sprinter #custombicycle #customcruisers #bikeDc

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Good morning

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@emhes29 crushing it #womenssoccer #usasoccer #ussoccer #ncaa #soccer #girlswithmuscules #girlswholift #sportsperformance

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I grew my #lunch #The500

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@emhes29 crushing her #workout jamming to the #WakeUpShowSXM @RealSway @SkyyhookRadio @DJRevolution @wakeupshow #salute #womenssoccer #usasoccer #ussoccer #proathlete #girlswithmuscules #girlswholift #sportsperformance #washingtondc

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Please help me find Molly .... She went missing Sunday in Fairlington. .... She is frightened and needs her medication. .... #lostdog #arlingtonVa #alexandriava #Arlington #washingtondc #dmv #nova #dogs #nbc #abc #cbs #fox

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This is a shout out to everyone getting their #exercise in. You make me better.... We are all in this together. .. #The500 #fitfam #instagramfitness #instafit #legday #workout #athletelife #athlete #sprints #trackandfield #sprinter #allamerican #stillgotit

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#fastVass #fastlife #fastandfurious #fitfam #athletelife #athlete #instagramfitness #exercise #400m #sprinter #trackandfield #trackbike #fixedgearbike #fixedgear #bikeDc

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One love. ....

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Call me Dr Doolittle...... Omar and I got as close as 30 yards to these huge deer ... #arlingtonva #shirlington #fitfam #athletelife #fit #athlete #instagramfitness #instagym #irun

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Hate is a sign of weaknesses #noh8 #endracism #endsexism #onelove #sunflower

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A family of athletes training together. .... jamming too Bia Biaaaaa