FIIT | 4 Moves to Spice Up Your Squats


JJ Dancer, aka Jennifer Johnson, is a personal trainer, choreographer, and professional dancer. She’s essentially the “it girl” of cardio dance fitness. We’re lucky to have her onboard our FIIT FRIDAY series. Check out her favorite moves (with a whole lot of flare), including the Step, Knee, Drop, Booty Pop, the Dip & Roll, the Skinny Jeans, and the Booty Pop Squats with X’s & V’s. Let’s break that down for you:

Step, Knee, Drop, Booty Pop:
Take your legs out wider than hip width apart. Lower your body down in a squat position, and bring your arms in, and up (just have fun with it), while simultaneously popping your booty up and down. When you come up, do a fun kick, and switch sides. This wild dance move works your whole body, especially your leg muscles.

Dip & Roll:
Stand straight with your arms out in front of you, as if you are holding reigns on a horse. Place your heels together and squat down, forming a diamond with your legs. At the same time, bring your arms up above your head. Pop back up from the squat and roll your upper body and shoulders back with attitude. This dance move is not only fun, it works your glutes and hamstrings.

Skinny Jeans:
Stand straight, pop your legs out to the sides, and squat. After the squat, pop up and cross your legs over each other, then pop back out into a squat again. Repeat this sequence, and have fun with your arm movements. This crazy move works your full body, but especially your legs.

Booty Pop Squats with X’s & V’s:
Start with your legs out far apart, squat, and thrust your booty front to back (think twerking!). Simultaneously, twist your upper body from one side to the other, moving your hands in an “x” in front, and a “v” up in the air, on each side. This high-energy move focuses on a full-body burn with an emphasis on your booty.

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