Zumba Dance Fitness and Strength Training

3 Nutritious Shakes that will help you lose weight

[fa icon="calendar'] Jun 10, 2016 11:02:31 AM / by Diana Zalaquett posted in fitness juice cleanse

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How many of us have gone days without integrating as many veggies and fruits as we should into our diet?

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Best Destinations for a Fitness Vacation Exchange

[fa icon="calendar'] Jun 9, 2016 8:18:51 PM / by Diana Zalaquett posted in fitness vacation exchange

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Going on a Fitness Vacation Exchange is one of most incredible opportunities to relax, have fun and stay fit at the same time! I participated in a Fitness Exchange at Paradisus La Perla Resort in Playa Del Carmen, Mexico and had an amazing experience.  

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Get your six pack back in time for summer!

[fa icon="calendar'] Jun 9, 2016 6:39:42 PM / by Diana Zalaquett

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5 Partner Exercises for Zumba CST!

[fa icon="calendar'] Jun 7, 2016 11:57:01 PM / by Diana Zalaquett

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Zumba  Circuit Strength training just got 10x better with a partner!

Have you ever felt the need to find a workout partner or feel a tad bit more motivated when you have someone there to tell you that you can do it?  Did you know that working out with a partner or best friend can lead to a healthy, long lasting relationship? 

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How to pick the right shoe for Zumba and Circuit Strength Training

[fa icon="calendar'] Jun 3, 2016 12:01:00 AM / by Diana Zalaquett posted in fitness, fitness shoes, zumba and circuit strength training, zumba and strength training, zumba dancing

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Let's face it, how many of us have struggled trying to pick the right fitness shoes? Throughout this post, I'll show you how to pick the right fitness shoe for Zumba and circuit strength training.

I struggle with how to pick the right shoe for Zumba and circuit strength training or any kind of group fitness class so I thought I'd share with you a couple of musts before I purchase a couple of sneaks. Here's how to pick the right fitness shoe for Zumba and circuit strength training:

You can also give me your personal favorites in the comment box below!

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4 Great Strength Training Exercises for Fat Loss

[fa icon="calendar'] May 28, 2016 8:15:23 AM / by Diana Zalaquett

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Strength training can be an effective way to produce fat loss when using big exercises. Putting them together in series can accomplish several things:

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8 Common un-truths about Strength Training-DEBUNKED

[fa icon="calendar'] May 27, 2016 3:52:02 PM / by Diana Zalaquett

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The world of fitness and strength training is full of false information, un-truths, myths, etc., especially when it comes to lifting. Here are some of the myths that may be stopping you from making the most of your workout

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Interested in Zumba and Circuit Strength Training?

[fa icon="calendar'] May 18, 2016 1:06:41 PM / by Diana Zalaquett posted in fitness, Insider, zumba and strength training, zumba for working moms

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Zumba and Circuit Strength training?

Have you ever wondered if you can have fun while dancing, but also get some strength training at the same time? Well the answer is Yes!

You can reach fitness goals through fun with Zumba and circuit strength training. 

How It Works

According to WebMD, circuit strength training is a great way to get your heart rate up and strengthen your muscles simultaneously.

This is an example of how I like to organize my class:

  • Move through 8-12 stations that will target different muscle groups
  • Each station will have 2 exercises, a high intensity one and a low intensity move
  • Each exercise will be repeated twice for 45 seconds each
  • Once you are done with station 1, you will move on to the next and so on
  • I like to switch up the sequence to keep things changing and challenging
  • I allow at least 45 -60 minutes for the workout

So how do we combine Zumba and Circuit Strength Training?

We have developed a new class in Boston's best Zumba and circuit strength training studio. 

Our classes will combine Zumba and circuit strength training using a circuit that follows 12 stations. We will use weights, rowers, bikes, ropes, kettlebells, slideboards, you name it! 

As a fitness fantatic and Zumba lover, I love to workout and just dance, but I know that I also need to incorporate some sort of strength training, so I decided to create a class that targets both components in one.

What will circuit strength training target?

Core: I try to incorporate a core exercise in every single exercise.  Most exercises should engage your core. You can pick an exercise such as, medicine ball sit downs or crazy ivans.  

Arms:  You can use dumbells or a body bar and even a bench or a step to execute push-ups or tricep dips, bicep curls, and more. For the cardio component, you can use the ropes and the punching bag which will also get your heart rate going. 

Legs:  With Zumba and circuit strength training your legs will always be engaged. Not only will you use your legs while you dance, but you will also use them doing things like squats, box jumps, deadlifts, and much more. 

Glutes: Yes. Your glutes will be on fire. During the dancing portion, you will be getting low into a squat position and you can also use things such as bands and weights for lunges. 

Back: Yes. Sometimes I like to incorporate a rowing machine that will provide for cardio and  add a bent over row using weights. We also use bands for pull downs. 

So how to we incporate Zumba into all of this?

  • Each station will incorporate 2 exercise for 20 seconds each 
  • Between each station, we will dance for 3-4 minutes and move onto the next station

Simple? Check. Fun? Check and Efficient? Check.

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