FIIT | 4 Moves For a Full-Body Workout


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 Tricep Bridge, Squat & Knee Tuck, Step Up & Arabesque Back, and the Chair Plank.  Let’s break that down for you:

Tricep Bridge:
Lower your body so that your arms are bent on a chair behind you, hands positioned forward.  As you bring your body up, kick one leg into the air, lower it back down, and cross it over your stationary leg.  When you cross your leg, dip your body low by bending your arms.  Repeat.  The name gives it away—this move is a killer tricep workout!

Squat & Knee Tuck:
Position a chair in front of you, and stand tall to begin your sequence.  Begin by squatting and lifting your arms up over your head.  Pop up into a high jump, bringing your knees to your chest.  As you come back down, kick that same leg over the chair.  Repeat.  This move tones the hip flexors, thighs, and abs!

Step Up & Arabesque:
Face the chair and step one leg up onto it.  With all your weight on that one leg, lift your body up and kick the other leg out in front of you, while swinging the opposite arm up.  When you step back down, kick the leg that was on the chair out in back of you.  Repeat.  You’ll want to practice this routine before summer because it tones your leg and booty muscles.

Chair Plank:
Lower your body into a plank with your feet on the seat of a chair.  Kick one leg in towards your nose, bring it back, and then kick it out to the side and forward.  Repeat on the other leg.  Get ready to blast your abs, back, and butt!

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6 Responses
  • Kiên Trung
    May 6, 2016

    Fabletics tks ad of Fabletics. (y), my iq 111, and u?…
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  • Dana McMahon
    May 11, 2016

    Britney Johnson I need this

  • Britney Johnson
    May 11, 2016

    Let’s do it

  • Dana McMahon
    May 11, 2016

    fr fr when I get off work or when I wake up everyday ? I’m def down

  • Britney Johnson
    May 11, 2016

    When you wake up

  • Meghan Katherine Cline
    May 11, 2016

    Did you guys try these moves? I might need to try them, myself.