Are wet roads and a constant drizzle making you skip your daily run? The first Zumba Education Specialist and Master Trainer for India, Sucheta Pal, shows you how keep fit with indoor exercises with moves from Piloxing, Insanity and Masala Bhangra (she’s a certified instructor in all three.)Read on to know why were thrilled to be courtside for this session. Read on… Workout type: Insanity Insanity is a workout that helps build muscle while stripping away fat. It is a total body workout that requires no gym or equipment and is done using your own bodyweight for resistance. The ‘Heisman and Tuck’ jump increases your aerobic fitness level while burning fat. It is based on a fitness method called “max interval training” which ensures you maintain an intense pace for a short period of time and rest for longer periods.

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Heisman—Works your core, glutes, quadriceps and hamstrings

Step 1

Stand with your feet together and your torso slightly forward. Raise your right knee above your navel.

Step 2

Jump to your right and land on your right foot. Jump to your left and land on your left foot. Continue the pattern.

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Tuck jump—Works your abdominals and cardio strength and endurance

Step 1: Stand with your feet together, knees slightly bent and both palms near the chest.

Step 2: Bend down further and jump trying to touch your knees to your palms.

Step 3: Land slowly and continue the pattern for about 10 jumps.

Workout type: Masala Bhangra

Masala Bhangra is a program that encourages participants to dance to the beat of a dhol. We personally loved the X-ray and Bollywood twist.

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Bhangra X-ray—Works your back and the obliques (the part to the sides of your stomach) and for cardio strength

Step 1: Extend your right leg out and clap your hands down on the left.

Step 2: Alternate by extending your left leg out and clapping your hands down on the right.

Step 3: Repeat this by clapping your hands above the head on the left and right and extending the opposite legs.

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Bollywood Twist— Works your abductors and adductors (the innermost and outermost muscles of your thigh)

Step 1: Ground your left foot and keep the left knee slightly bent.

Step 2: Take your right foot across the left alternating front and back.

Step 3: Swing both hands down and up following direction of the legs. Repeat the pattern on the other side.

Workout type: Piloxing

It uses the most current science and is based on cutting edge research and techniques that burn maximum calories, build lean muscles and increase stamina. The programs are built on an interdisciplinary system of two extremes – boxing and pilates. The combination of the two disciplines as primary exercise components create a sense of balance—both physically and mentally.

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Shimmy get down—Dance moves for cardio strength

Step 1: Raise both hands above your feet together.

Step 2: Jump out with both feet and arms extended to the side.

Step 3: Shimmy on one side. Repeat pattern.

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Alternate hook with Crisscross—Boxing move for cardio, biceps, deltoids (the muscles at the front of your shoulder)

Step 1: Cross your legs and keep both fists near the cheeks in basic stance.

Step 2: Take the right fist and hook across the face in front and alternate with left.

Step 3: Repeat two times on either side. Criss cross the legs twice.

Workout type: Zumba Sentao

Zumba Sentao combines strength and resistance training with innovative dance moves, using a chair as your dance partner. It is a high intensity workout that focuses on defining your muscles, improving overall cardiovascular health and burning major calories in the process. It is a unique way to challenge the muscles of the body without having to lift weights and is ideal for people who want to get some serious (core) work done.

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Plank— Works your core

Step 1: Place your right hand on the centre of the top of the chair and place your left hand on the centre of the seat of the chair.

Step 2: Bend over so that your weight is exactly on top of the chair.
Take your left leg back and then both legs back.
Make sure your body is in a straight line like a plank.
Bring one foot forward as a modification to the plank. Hold for 30 seconds.

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Tricep Extensions— Works your triceps

Step 1: Sit on the edge of the chair keeping both palms on side, chest lifted and back arched and feet extended in front.

Step 2: Push yourself off the chair and dip down. Lift yourself up using triceps and dip again repeating the pattern.

Studio: House of Wow, Bandra West.