Zumba Dance Work Out - List of Exercises

ZUMBA DANCE WORK-OUT
WARM-UP ROUTINE
Strictly incorporate the Conditioning Set 3,4,5,6
(Head to Toes)
NAME OF EXERCISE CONDITITIONING PURPOSE
EXERCISE NUMBER
1. Neck Stretch Additional Exercise Increase the strength, tone, and
flexibility of the neck.
Improves the mobility of the
neck.
2. Shoulder Rotation Conditioning Set No.4 Loosens muscles of the

shoulder girdle. Keeps your
shoulders healthy and develop
your posture.
3. Trunk Twisting Conditioning Set No. 6 Enhances flexibility in your
low back, and hips, allowing
for greater spine mobility and
rotation.
4. Jumping Jacks Conditioning Set No. 6 For warm up and agility.

Boosts stamina, stability, and
coordination, as well as engage
your heart and lungs.
ZUMBA DANCE
NAME /GENRE OF MUSIC Link

EX. SAMBA DO BRASIL- LATIN MUSIC
Baila Baila by Alvaro Estella https://youtu.be/ONYMrjS_8u0
COOL-DOWN ROUTINE
Strictly incorporate the Conditioning Set 3,4,5,6
(Head to Toes)
NAME OF EXERCISE CONDITIONING EXERCISE PURPOSE
NUMBER
1. Windmill Conditioning Set No.3 To loosen the shoulder girdle
and aids in shoulder flexibility.
Also improves strength of core
muscles and flexibility in the
hamstrings and hips.
5. Head Rotation Conditioning Set No.4 Loosens muscles of the neck as
well as to relieve tension and
are an excellent way to help
cool-down after a workout.
6. Ankle Rotation Additional Exercise Helps improve ankle joint
mobility and reduces the risk
of injury.
7. Inhale and Exhale Additional Exercise Boosts oxygen supply that
helps heart rate to return to
normal level and relax the
muscles after workout.
Rubric
CRITERIA EXCELLENT GOOD ACCEPTABLE PARTIAL MINIMAL

(25 POINTS) (20 POINTS) (15 POINTS ( 5 POINTS) ( 3 POINTS)
Knowledge of Demonstrates Demonstrates Demonstrates Demonstrates Remembers a few
Exercise/dance excellent good knowledge knowledge of the some of the steps/
(Memory of knowledge of of the choreography. knowledge of movements and
the the choreography. Keeps up with the tries, but looks and
dance/exercise exercise/dance Keeps up with group. Some choreography out of sync with
routine and the and does it well group. Few errors (3-5 but unsure of others.
execution of errors, however errors) causing some
the moves it does not brief pause in movements.
looks true to interfere with performance. Sometimes
the moves that performance. hesitates/
were watches others
choreographed and makes
and applied the several errors.
suggested
Conditioning
exercise
indicated as
part of Warm-
up and Cool-
down)
Technical Skills Performed with Performed with Performed with Only some Although
(Pointing toes, great attention attention to attention to understanding remembers some
back straight, to quality of details of most details of of technical of dance, little
arm placement movement, technique, has technique, but elements (ie., attention paid to
is not sloppy, body position, attained hasn’t attained footwork, how movements
moves are placement and proficiency in proficiency in quality of are done or other
executed other details of dance/exercise. dance/exercise. movements, details of dance.
smoothly and exercise/dance. Some technical body positions)
group Also errors demonstrated
performed the demonstrates an in
steps/figures in excellent performance.
a synchronous understanding
manner.) of .
Performance The student The student The dancer The dancer is The dancer is not
Skills draws the judge communicates communicates generally very focused on
(Projection of in to want to with with focused, but making eye
eye contact and watch them and audience/judges audience/judges only some contact,
cheerful facial is able to engage through eye through eye attempt made concentrated or
expressions the audience contact and contact and to grab committed to
with the completely facial and body facial and body attention of performance.
audience. The through their expression. Is expression. the judged
student is performance. A able to engage Occasional loses with eye
confident with true joy to the judges. focus. contact and
movements.) watch). good facial
expression.
Rhythm/ Shows a Accurate in beat, Generally Shows a basic Attempts to keep a

Tempo complete tempo, rhythms accurate in beat, understanding rhythm, but gets
(Staying on understanding of dance tempo, rhythms of tempo and off beat and speeds
count and with of tempo and sequences of dance beat, but falls up or falls behind
the beats of the beat and stays throughout the sequences most behind and/or often. Doesn’t
music) on rhythm dance of the time speeds up in follow beat in
throughout the places or music.
dance. makes errors in
rhythm.
PREPARED BY:
PERRY JOE D. ODEVILAS, LPT

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ZUMBA DANCE WORK-OUT

2. Shoulder Rotation Conditioning Set No.4 Loosens muscles of the

4. Jumping Jacks Conditioning Set No. 6 For warm up and agility.

NAME /GENRE OF MUSIC Link

Baila Baila by Alvaro Estella https://youtu.be/ONYMrjS_8u0

CRITERIA EXCELLENT GOOD ACCEPTABLE PARTIAL MINIMAL

Rhythm/ Shows a Accurate in beat, Generally Shows a basic Attempts to keep a

PERRY JOE D. ODEVILAS, LPT

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