How to use the DBB workouts?

Hey my wonderful DBB crew! One of the biggest mistakes people make when starting their fitness journey, is that they don’t implement a strategy or a plan. If you are wondering how to best use your DBB workouts, to gain quality results… here’s how!!!

FOLLOW THESE 5 STEPS…

1. Firstly workout when you get your windows throughout the weekto move? And when feel most motivated and enjoy working out?

   
   If you are a morning person early mornings will be your best time to schedule in your workout! Enjoy a bit of “me time” before your little ones wake up and mummy mode needs to kick in! Or before you have to rush out the door to work. You will feel you have accomplished something other then mummy duties or going to work and you will feel a happier version of you. So schedule in which mornings work best.

   If you prefer to get your workout done in your lunch break, you will choose your workout based around how long you have on your break is.

   If you come alive at night, evening workouts are your perfect match.

   Or you might really enjoy stretching or meditating of an evening, after finishing a long day, having finally cleaned up from the day and put your cheeky munchkins into their beds! Or returned home from a long day at work.   Light a few candles, diffuse some lovely oil and run one of the DBB stretch and mobility sections. I personally find this a lovely way to calm and relax my body and mind before bed.

   Once you have chosen your windows to do your DBB workouts, put them in your diary. Hold yourself accountable for ALL session times scheduled in.

2. Next workout how much time you have during these windows?

   
   Generally you will need to allow 30- 45 mins to get a sufficient sweat on and start to feel confident with the cardio sections. Build your workout using the following –

   1 cardio section– (either one of the Dance styles OR aerobics OR boxing, sections)

   + 1 conditioning section

   + 1 stretch and mobility section.

   If you have more time,add a second cardio section. (These sections generally run for 20 mins each, so you will require an hour to get through these.}

3. Workout how many sessions you should do per week
   
   

   * If you are a complete beginner start with 2-3 per week.

   * If you are at an intermediate level (have a little dance and fitness experience) 3-4 sessions per week.

   * If you are at an advanced level then 5-6 sessions p/w.  

   Our bodies are designed to move EVERY SINGLE DAY!!!And ask yourself… how much better do I feel after moving my body to music? My advice to you is to mix it up! 3-4 DBB sessions will give you

   • Huge cardiovascular strength benefits
   • Work on stamina
   • Will continually trainand stimulate your mind
   • Improve your co-ordination skills
   • Using the DBB danced based cardio workouts, your own body weight, some light dumbbells / resistance bands and balls, DBB will strengthen, yet create lean, toned muscle
   • …And best of all you will have FUN!

   Also schedule in some other forms of movement into your week. It could be walking or riding to work. Walking the kids to school instead of driving. Swimming or actively playing with your kids, cousins, nieces / nephews! Remember, it all adds up!

4. Monitor your results

   
   A really fun way to monitor your results is to film yourself! Record yourself doing each of the DBB sections for the first time… and then film it again by the 5^th attempt… and again by the 10^th! I guarantee you will see results.

   The difference between measuring movement to music and measuring exercise is this…

   Exercise is usually measured as the following –How many press-ups / lunges / burpes you can do. How heavy you can lift or how fast you can complete a workout.

   Unfortunately, for most of us this is at the expense of poor technique, leading to discomfort, pain and sometimes even injury.

   Measuring movement to music doesn’t work the same way. Once choreographed the movements are the same speed, the same weight. The only way you can improve is to work on BETTER QUALITY OF MOVEMENT.

   The results = A better quality body.

   To do this, try working out in front of a mirror, or even watch your shapes in a glass window. This will help you execute each movement better and help you to see how your body is moving. Also take note of how your energy levels add to the quality of each move.

   A really fun way to monitor your results is to film yourself! Record yourself doing each of the DBB sections for the first time… and then film it again by the 5^th attempt… and again by the 10^th! I guarantee you will see results.

   Watch your body overtime become fitter, stronger, leaner, more flexible and more toned all while becoming better at mover. 

5. Wear the right gear / stay hydrated!

   
   Always train in clothes you feel you can best execute your moves. Ladies wear a good bra! Having a good supportive bra or crop on while dancing is SO important. ALWAYS keep water handy and keep your body hydrate.

This strategy has been proven to work time and time again. I use it myself and always encourage my clients to take the same simple yet effective approach.

Now get your diary out and schedule in your DBB dates!!!!

Deanne Berry Bodies is an exciting, unique, graceful yet powerful dance based program and will leave you feeling empowered after completing each workout… now lets have some FUN together!

Deanne Berry CEO and Creator, Deanne Berry Bodies Pty Ltd. E deanne@deanneberrybodies.com, info@deanneberrybodies.com W http://deanneberrybodies.com