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INCREDIBLESLIMDOWNPROGRAM GUIDE1

INCREDIBLE SLIMDOWN PROGRAM GUIDE WELCOME TO ZUMBA FITNESS!WELCOME!WELCOME, AND CONGRATS ON TAKING ANINCREDIBLE STEP IN YOUR FITNESS JOURNEY!People always ask me – can youreally “party yourself into shape”?My response is always the same – YES!With Zumba fitness, you really can.The Zumba program isn’t just a"workout”, it’s a journey where youshake, wiggle, strut your stuff,experience an endorphin blast andactually SEE RESULTS. Zumba changedmy life and I’m excited to see whatit will do for you. Here is my story:Six years ago, I was living the lifeI had always “planned” as a stay athome mom. But I was so busy tryingto be a good wife and mother thatI stopped taking care of me. I wasstressed (ok, near breakdown city)with a colicky baby, sick of listeningto kid-music, and spending too muchtime on the couch. Life was good,but I knew something was missing.Where did my energy go? What wasmy purpose?Then a door opened up, one thatwould change my life forever and forgood. I stepped into a Zumba classand fell in love. I felt my body movingto the music and, before I knew it,I had completely let go. I continuedtaking classes I gained confidence,I felt carefree and liberated, and thisstarted spilling over into my everydaylife. I found new energy and purposeand more importantly I looked in themirror and saw ME again.Millions of people all over the worldare experiencing the same thingevery single day. There are stories ofphysical and emotional transformations,of those overcoming health ailmentsand impairments- lives being completelychanged by the Zumba program.Now it’s your turn. How willZumba fitness impact your life?Let’s get started and find out!Let It Move You ,KASS MARTINZumba Education Specialist since 2011zumbastories.com2

INCREDIBLE SLIMDOWN PROGRAM GUIDE TABLE OF CONTENTSTABLE OFCONTENTS010203ALL ABOUT ZUMBA FITNESS4WHAT IS ZUMBA FITNESS?5WORKIN' ON YOUR WORKOUT6GET READY FOR INCREDIBLE SLIMDOWN7WORKOUT CALENDARS THAT WORK8THE SCIENCE OF CARDIO BURSTS10TRAINING TIPS AND TECHNIQUES11YOUR TRAINING ZONE12POST-WORKOUT WIND-DOWN14TOTAL BODY STRETCHES15CARING FOR YOURZUMBA SOLE CONTROL WRAPS203

01ALL ABOUTZUMBAFITNESS 4

WHAT ISZUMBAFITNESS? ZUMBA IS MORE THAN AFITNESS PROGRAM; IT’S A MOVEMENT.It’s laughing through your sweat. It’s smilingin the mirror. It’s breaking free from what youthought exercise had to be and relishing inevery single, sweaty moment in class and out.The perfect combo of fitness and fun has madeZumba classes a worldwide phenomenon. Butit doesn’t just move you physically — Zumbamoves you to live a happier, healthier life.GET INSPIRED!So many others have startedtheir Zumba journeys just likeyou. Snag a little motivationfrom reading their stories.VISIT ZUMBASTORIES.COM5

02WORKIN' ONYOURWORKOUT6

INCREDIBLE SLIMDOWN PROGRAM GUIDE WORKIN' ON YOUR WORKOUT: GET READY FOR INCREDIBLE SLIMDOWNGET READY FORINCREDIBLE SLIMDOWNARE YOU READY TO LOOK AND FEEL INCREDIBLE?Easy-to-follow moves combined with the fun that only Zumba can bring willhave you dancing your way fit in this interval-style, calorie-burning party. Havea blast and see results faster as you shake, shake, shake your way to a healthier,happier you. Everything you need to get started is right here in this package.QUICK STARTThis disc breaks down the basic salsa, cumbia,ZUMBA MAXmerengue and samba steps to get you started.Join Beto, creator of the Zumba program, and get20 MINUTE EXPRESSclass, featuring fast-paced music and crazy funFeaturing steps taught in Quick Start, this calorietorching workout challenges the entire body in just20 minutes, making it perfect for those who areready to sweat it off with a super high-energy livedance moves designed to burn tons of calories.LATIN BURSTon-the-go or a little tight on time.Shake it to the sounds of merengue, salsa, reggaetonSUPER CARDIO DANCE PARTYyour workout and yield results in a fraction of the time.Featuring Cardio Burst IntervalsKick up the fat-burning power of Zumba dance-and more. This cardio burst interval fiesta will spice upSOLE CONTROL WRAPSfitness steps by adding short Cardio Burst intervals!Slip ‘em on over your shoe and transform any shoeThese fun, high-energy, 30-second bursts don’t takeinto a dance shoe. Zumba Sole Control Wraps allowover, they just spice it up with some extra fat-burningyou to slide, pivot and turn with ease.effectiveness.7

INCREDIBLE SLIMDOWN PROGRAM GUIDE WORKIN' ON YOUR WORKOUT: WORKOUT CALENDARS THAT WORKCut along the dotted line and take your workout calendar with you!WORKOUT CALENDARSYOU ON YOUR WAY TO SEEING AYSUNDAYWEEK 1QUICK START& 20 MINUTEEXPRESS20 MINUTEEXPRESSRESTZUMBA MAX20 MINUTEEXPRESSRESTZUMBA MAXWEEK 2LATIN BURST& 20 MINUTEEXPRESSRESTSUPER CARDIODANCE PARTYZUMBA MAXREST20 MINUTEEXPRESSLATIN BURSTWEEK 3Follow the workout plan that fits your fitness goals and schedule.These are just suggestions, you are free to use your favorite workoutsin whatever order you prefer. The one exception is that you shouldavoid working the same muscle back-to-back to allow for musclerecovery. The key is being consistent and having a blast!ZUMBA MAXRESTLATIN BURST& 20 MINUTEEXPRESSZUMBA MAXREST20 MINUTEEXPRESSLATIN BURSTWEEK 4BODY SLIMMINGTHAT WORKWE'VE CREATED 2 WORKOUT PLANS TO GET20 MINUTEEXPRESSRESTZUMBA MAXSUPER CARDIODANCE PARTYZUMBA MAXRESTSUPER CARDIODANCE PARTY8

INCREDIBLE SLIMDOWN PROGRAM GUIDE WORKIN' ON YOUR WORKOUT: WORKOUT CALENDARS THAT WORKCut along the dotted line and take your workout calendar with you!WORKOUT DAYSUNDAYWEEK 1QUICK START& 20 MINUTEEXPRESS20 MINUTEEXPRESSZUMBA MAXRESTSUPER CARDIODANCE PARTYZUMBA MAXRESTWEEK 2ZUMBA MAXLATIN BURST& 20 MINUTEEXPRESSSUPER CARDIODANCE PARTYRESTZUMBA MAXSUPER CARDIODANCE PARTYRESTWEEK 3LATIN BURSTZUMBA MAX20 MINUTEEXPRESSSUPER CARDIODANCE PARTYZUMBA MAXLATIN BURST& 20 MINUTEEXPRESSRESTWEEK 4MAX BURNTHAT WORKSUPER CARDIODANCE PARTYZUMBA MAXLATIN BURST& 20 MINUTEEXPRESSRESTSUPER CARDIODANCE PARTYLATIN BURST& 20 MINUTEEXPRESS20 MINUTE EXPRESS& SUPER CARDIODANCE PARTY9

INCREDIBLE SLIMDOWN PROGRAM GUIDE WORKIN' ON YOUR WORKOUT: THE SCIENCE OF CARDIO BURSTSTHE SCIENCE OFCARDIOBURSTSINTERVAL TRAINING IS A POWERFUL WEIGHTLOSS AND CARDIO ENHANCING TOOL –alternating harder and easier bouts within a singleworkout. The idea is that you can put out a muchmore intense effort for 30 seconds than you can for30 minutes, so by sprinkling in a few 30-second bursts,you’ll get a better overall workout in less time.Sound too good to be true? It’s not.SCIENTISTS HAVE PROVENTHAT CARDIO BURSTS.BOOST YOUR FAT BURNTraining with intervals, or Cardio Bursts, can increaseyour fat burn in just two weeks.BURN MORE IN LESS TIMEREADY TOGIVE IT A TRY?Pop in Super CardioDance Party or Latin Burstto fire up your fat burn!Adding Cardio Bursts can give you the fitness benefitof over 10 exercise hours a week in less than three.BURN MORE, LATERCardio Bursts demand more post-exerciserecovery, meaning you burn more caloriespost-exercise than low or moderateintensity workouts.INCREASE HEALTHBENEFITSYou can not only lose weight, butalso improve your cardiovascularhealth and reduce risk of heartdisease and diabetes.ARE FOR ANYONE,AND EVERYONECardio Bursts aren’t only forthe super-fit – even newexercisers can benefit.10

INCREDIBLE SLIMDOWN PROGRAM GUIDE WORKIN' ON YOUR WORKOUT: TRAINING TIPS AND TECHNIQUESTRAININGTIPSTECHNIQUESANDTHERE’S NO RIGHT OR WRONG WAYto do Zumba moves, but there are some things you can do to make sureyour workout is as safe and effective as possible.BEGIN WITH THE BASICSGO AT YOUR OWN PACEIf you’re new to the Zumba program, start withStop and take a break if you need to catch your breath.the Quick Start DVD for a step-by-step guide toIf you’re new to exercise, or new to the Zumba the basic Zumba steps.program, follow along with the modifications during WEAR PROTECTIVE FOOTWEARComfortable shoes with good arch support andcushioning work best. Try cross-trainers, or checkout the specially designed shoes on zumba.com for360 degree support.each workout until you’re ready to move on.MAKE ROOMClear out a large enough space so you can movefreely and comfortably.WATCH YOUR FORMAs with any exercise program, it’s important tomaintain proper form to achieve maximum results.Pay attention to the specific on-video instructionsto ensure you are doing each workout safely.11

INCREDIBLE SLIMDOWN PROGRAM GUIDE WORKIN' ON YOUR WORKOUT: YOUR TRAINING ZONEYOURTRAININGZONEUTILIZE YOUR PERSONAL TRAININGZONE FOR MAXIMUM RESULTSDepending on your fitness level, the Zumba programTraining Tips and Techniques on page 11. If you finddelivers a moderate to very challenging workout. Youyourself tiring during a workout, take a break to catchcan monitor your intensity level by using the Rate ofyour breath and keep moving by walking around thePerceived Exertion (RPE) chart, or “Talk Test.” Theroom. When you are ready to begin again, increaserating is determined by how hard you perceive youryour intensity slowly and continue to monitor youreffort to be while exercising. It will let you know whenexertion. The more you do the Zumba workout, theit’s time to turn down the intensity or pick up the pace.more your body will adapt and the easier theBefore beginning a workout, please consult theprogram will become.12

INCREDIBLE SLIMDOWN PROGRAM GUIDE WORKIN' ON YOUR WORKOUT: YOUR TRAINING ZONETHE RATE OF PERCEIVEDEXERTION CHART1-2SUPEREASYMaintaining this levelrequires little to no effort;talking is very easy.HOW TOUSE YOURRPE CHART7-83-45-6MODERATEDIFFICULTMaintaining this levelrequires some effort;talking is easy.Maintaining this level requiresmore effort; talking is possible,but not easy.Maintaining this level requires asubstantial amount of effort; talking ispossible, but becomes more difficult.During your cardiovascularworkouts, follow this easy guide: WARM-UP: RPE 3-4 CARDIO SECTION: RPE 5-8 COOLDOWN: RPE 1-39-10PEAKEASYConsult with your doctor before beginning this or any other fitness routine. If you feel faint ordizzy at any time during the workout, discontinue the workout and notify your physician.Maintaining this level requires anextreme amount of effort; talking is notpossible. This level is not recommended.13

03POST-WORKOUTWIND-DOWN14

INCREDIBLE SLIMDOWN PROGRAM GUIDE POST-WORKOUT WIND-DOWN: TOTAL BODY STRETCH GUIDETOTAL BODYSTRETCH GUIDEMUSCLE RECOVERY STRETCHESkeep your muscles and joints flexible,and helps reduce soreness and thepossibility of injury.Perform the following routine after yourZumba workouts. Hold each stretch for15 to 30 seconds without bouncing. Besure to breathe throughout the stretch,never holding your breath.15

INCREDIBLE SLIMDOWN PROGRAM GUIDE POST-WORKOUT WIND-DOWN: TOTAL BODY STRETCH GUIDE02CHESTSTRETCH01Stand with your feetshoulder-width apart.Roll your shoulders downand back, then interlaceyour fingers behind yourback, palms facing up.Slowly lift your hands untilyou feel a slight tension.Keep shoulders back andposture straight. Hold thestretch for 15-30 secondsand repeat 3-5 times.OVERHEADARM STRETCHStand with your feetshoulder-width apart.Relax your shoulders,then interlace your fingersin front with your palmsfacing out. Slowly liftyour arms up toward theceiling. Hold the stretchfor 15-30 seconds andrepeat 3-5 times.16

INCREDIBLE SLIMDOWN PROGRAM GUIDE POST-WORKOUT WIND-DOWN: TOTAL BODY STRETCH GUIDE03NECKSTRETCHStand with your feetshoulder-width apart.Place your right hand onthe left side of your head.Slowly and gently pull yourhead toward your rightshoulder. Hold the stretchfor 15-30 seconds andrepeat on the other side.Repeat stretch 3-5 times.04SHOULDERSTRETCHStand with your feetshoulder-width apart. Bringyour right arm across yourchest and place it on yourleft shoulder. Cup yourright elbow with your lefthand, then gently pull yourelbow to the left side. Holdthe stretch for 15-30seconds and repeat on theother side. Repeat stretch3-5 times.17

INCREDIBLE SLIMDOWN PROGRAM GUIDE POST-WORKOUT WIND-DOWN: TOTAL BODY STRETCH GUIDE05QUADRICEPSSTRETCHStand with your feetshoulder-width apart.Shift your body weight tothe left as you grab yourright ankle or forefootand pull it behind youtoward your buttocks.Keep a straight posture.Hold the stretch for 15-30seconds and then switchlegs. Repeat 3-5 times.06CALFSTRETCHStand with feet staggeredin a lunge-like positionwith your left foot forwardand right foot back, toespointed straight ahead.Place your hands on yourhips, then bend yourleft knee forward whilekeeping your right legstraight (push right heel tothe floor). Hold the stretchfor 15-30 seconds, thenswitch legs. Repeat stretch3-5 times.18

INCREDIBLE SLIMDOWN PROGRAM GUIDE POST-WORKOUT WIND-DOWN: TOTAL BODY STRETCH GUIDE07HIP FLEXORSTRETCHStand with your feetstaggered in a lunge-likeposition with your leftfoot forward and rightfoot back, toes pointedstraight ahead. Bend theright knee, releasing theheel off the floor, andgently press throughthe front of the right hip,feeling the stretch in theright upper leg. Holdthe stretch for 15-30seconds, then switchlegs. Repeat 3-5 times.08HAMSTRINGSTRETCHStand with your feetshoulder-width apart.Bend your left knee tolower yourself down asfar as you can. At thesame time, extend yourright leg in front of you,toes lifted, and pull yourright foot towards yourbody. Place both hands onyour hips for support andkeep a straight line fromhead to tailbone. Hold thestretch for 15-30 seconds,then switch legs. Repeat3-5 times.19

INCREDIBLE SLIMDOWN PROGRAM GUIDE POST-WORKOUT WIND-DOWN: CARING FOR YOUR ZUMBA SOLE CONTROL WRAPSCARING FOR YOUR ZUMBASOLE CONTROL WRAPS CARING FOR YOUR ZUMBA SOLE CONTROL WRAPSCAUTION: For maximum effectiveness and safety, follow these instructions.Store at room temperature to extend the life of theZumba Sole Control Wraps. Keep the Sole ControlWraps away from direct heat, and prevent prolongedexposure to extreme temperatures or direct sunlight.Hand wash the Zumba Sole Control Wraps with mildsoap every few weeks and allow them to air dry.WEAR INSTRUCTIONSIMPORTANT SAFETY INFORMATIONWhen using Zumba Sole Control Wraps, place theband between your arch and the ball of your footfor a smooth glide.CAUTION: To reduce the likelihood of injury,follow the safety information in this document.To increase ability to glide, slide wrap closer toyour toes. For greater grip, slide wrap further backover your sneaker towards ankle.When using the Zumba Sole Control Wraps, havefun dancing (of course!) but also use control andput your safety first. Please test before beginningany activity. Inspect the Zumba Sole Control Wraps for damage beforeeach use. If there are tears or any other visible damage,discontinue use.The Zumba Sole Control Wraps are not toys. Zumba Sole Control Wraps are not suitable for children under12 years old.Use the Zumba Sole Control Wraps only as instructed. Donot use with other exercise programs or for any other uses.Intended for personal use only, not for commercial use.20

ARE YOUREADYTO PARTYLIVE?FIND A CLASS ATZUMBA.COMSAFETY INSTRUCTIONSCAUTION: Failure to follow these warnings may resultin serious injury. Owner must ensure that all users areinstructed on these warnings prior to use.Consult your physician before starting this or anyexercise or nutritional program. If at any time duringthe exercise you feel faint, dizzy or experience pain,discontinue the workout and immediately notify yourphysician. The training presented in the workoutinstructions is in no way intended as a substitute formedical counseling.21

INCREDIBLE SLIMDOWN PROGRAM GUIDE WORKIN' ON YOUR WORKOUT: THE SCIENCE OF CARDIO BURSTS INTERVAL TRAINING IS A POWERFUL WEIGHT LOSS AND CARDIO ENHANCING TOOL – alternating harder and easier bouts within a single workout. The idea is that you can put out a much more intense effort for 30 seconds than you can for

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