OK hooper let’s work it. Follow along with all the videos below for the next 7 days if you are ready to feel stronger, fitter and have some more fun.

This 7 Day  hoop workout designed to improve our strength, coordination and balance as hoop dancers. Keep scrolling down to see all 7 workouts and then some more at the bottom of this blog!

Each day for the next 7 days I share with you 7 moves that we will do for 1 minute each as a hoop interval training session.

Today is all about sculpting dancer arms. We are using 2 hoops and a variety of dynamic moves to workout the small muscles in the arms to create strong, lean hoop dancer arms.

Yes YOU are a dancer.

If you don’t have two hoops then repeat this workout two times. Once for the right arm and once for the left! Let’s go!

Day 1 Dancer Arms Hoop Workout

1. Double Extension Twisters – 1 minute
2. Side Curls – 1 minute
3. Forward spin and double weave – 1 minute
4. The Butterfly – 1 minute
5. Crossovers w diagonal extension – 1 minute
6. Twin isolations – 1 minute
7. Triple Pulses – 1 minute

You can use these mini workouts as a single warm up for your hoop dance practice, repeat them several times to feel the burn or combine them all together at the end of the week for a super powerful workout.

 

Day 2 Core Strength

1. Waist Hoop – 1 Minute
2. Coiling Waist to Hips – 1 minute
3. Waist hooping with chest slide – 1 minute
4. Solar Plexus power hooping – 1 minute
5. Double time waist pulse – 1 minute
6. 4 point chest pulse – 1 minute
7. Coiling hips to chest – 1 minute

Day 3 brain and body busting workouts…

1. Mohawk Swing Back – 1 minute
2. Rainbow Tap – 1 minute
3. Alternating Spin Tap (vertical) – 1 minute
4. Horizontal Spin Tap – 1 minute
5. Raise and Lower – 1 minute
6. Iso Reach – 1 minute
7. Squat Twist – 1 minute

These are a different type of hoop workout. I have created these interval training sessions to builds endurance, burn fat, increase muscle strength and performance. Don’t think I even need to mention the fabulous feeling you will get when you finish these 7 minute workouts. The daily moves are a mixture of hoop tricks and workout moves I have developed with Personal Trainer Lori Cucinotta of Full Focus PT.

Today’s groovy moves…

1. Halo Mix Up – 1 minute
2. Cha Cha breaks – 1 minute
3. Waist March w Arms – 1 minute
4. Booty Bump – 1 minute
5. Double Time Waist Pulse – 1 minute
6. Ninja Mix Up – 1 minute
7. On Body Mix Up – 1 minute

 

Day 5 hoop aerobics workout…

1. Torso Twist
2. Elbow to Knee Crossover
3. Stop and Pose
4. Marching
5. Cha Cha (break and reverse)
6. Toe Tap
7. Grapevine

Day 6 twin mix up includes…

1. Double Mohawk
2. Waist Pulse with Press Up
3. Waist Pulse with Swirl
4. Waist Pulse with Right/Left Swing
5. Waist Pulse with Overhead Propellor
6. Two Hoop Waist Thrust
7. Wings

Day 7 Get your groove on!

More hoop workouts for you to enjoy…