Transcription
PROGRAMGUIDE
HOLA!Welcome to Zumba Incredible Results, andcongratulations on taking an amazing step inyour fitness journey! Now it’s your turn to feelthe music, and feel the Zumba passion that Ifeel as you party yourself into shape.I accidentally created the first Zumba classin Colombia when I forgot my aerobics musicone day and had to improvise with a cassetteof Latin songs. Backthen I also taught stepaerobics, and peopleloved it! It was simpleand effective, but theninstructors star tedmaking step classesso complicated thatthey stopped beingfun. So now I’mbringing the fun backto step – the Zumba way! Get ready for anamazing ride.drop a full dress or pant size in the first week.Another way Zumba Incredible Results willrevolutionize your body is through CardioBurst Intervals. Short spurts of pumped-upeffort interspersed throughout your workoutcan teach your body to burn fat faster in aslittle as two weeks. So we’ll be cranking upthe tempo, but don’t worry: The key to thesebursts is that they are just that – 30-second bursts!YOU CAN BURNHUNDREDS OF CALORIESAN HOUR WITHINCREDIBLE RESULTS,HELPING YOU SHAVE OFFPOUNDS AND INCHESFASTER THAN YOU EVERTHOUGHT POSSIBLE.That’s becauseZumba IncredibleResults takes theZumba experienceyou know and love andlifts it higher – andI mean higher! Wedesigned the innovative Zumba Rizer topump up the intensity and effectiveness ofevery move.You can dance over it, around it or howeverthe music moves you. It took us two years toget everything right, from designing the Rizer,to developing the perfect music, to creatingeasy choreography that anyone can do.And the results speak for themselves.You can burn hundreds of calories an hourwith Incredible Results, helping you shaveoff pounds and inches faster than you everthought possible. Follow the easy workoutand Rapid Results eating plan and you can2Zumba Fitness hasalways been aboutdoing the impossible.No one ever wouldhave believed thata kid from Cali,Colombia, wouldcreate a workout thatinspires the worldto dance – and getfit – with the music heloves. But here I am,and here you are. Solet’s dance!With Zumba Love!Beto PerezCo-Founder of Zumba
Find a class at zumba.com
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TABLE OFCONTENTS6.THE HISTORY OF ZUMBA8.GET READY FOR INCREDIBLE RESULTS10.SCIENCE OF CARDIO BURST INTERVALS12.WORKOUT CALENDARS THAT WORK14.ZUMBA INCREDIBLE RESULTS TRAINING TIPS16.TOTAL BODY STRETCH GUIDE20.REAL RESULTS! BEFORE & AFTER PHOTOS22.MEET THE ZUMBA ALL-STARS
91HISTORY OF ZUMBAA HAPPY ACCIDENTAlberto “Beto” Perez shows up to teach hisaerobics class in Colombia, but forgot hismusic. Rather than cancel, he pops in a tapeof his favorite Latin tunes and improvises witheasy-to-follow, energetic dance moves. Andvoila! The seed is planted for Zumba Fitness.TOTAL TRANSFORMATIONThe Zumba Fitness Total BodyTransformation System is launchedwith six sizzling workouts andmaraca-like toning sticks, introducingeven more people to the concept offeel-good fitness.07IF YOU BUILD ITDue to high demand, 150 brandnew Zumba Instructors arelicensed at the first ever Zumba Instructor Training Course.SHOWIN’OUR COLORSAn in-house line of fun,flashy and funky activeapparel called Zumba wear makes its debut tosellout response.FEEL THE RUSHZumba Fitness Rush on Kinect for Xbox 360 joins our video gamefamily, catapulting Zumba to thenumber two best-selling videogame franchise in U.S. history.120310MR. WORLDWIDETAKES THE STAGEZumba teams up with Pitbull toproduce the hit song “Pause”,which quickly becomes a favoriteamong Zumba Instructors andparticipants around the globe.LIVE IT UP!The Zumba Gold LIVE ITUP DVD set is launchedto bring the fitness-partyhome to active older adults.6ZUMBA INCREDIBLERESULTS WASBORN!
99THE JOURNEY BEGINSBeto brings the success of hisColombian “rumbacise” classesto Miami, Florida. His studentsquickly spread the word of thisexciting new fitness experience.LIGHTS, CAMERA, ACTION!The three Albertos create the firstever Zumba VHS tape, filmed insunny Miami Beach. Within sixmonths, hundreds of thousands ofcopies are sold worldwide.PAINT THE WORLD PINK0102THE THREE ALBERTOSBeto teams up with youngentrepreneurs Alberto Perlman andAlberto Aghion to create a companybased on his fitness philosophy. Theydecide to call it Zumba and set a goalto build a global brand.TRANSFORM THE LIVING ROOMZumba kicks off its first annualParty in Pink Zumbathon charity campaign. Since 2010,instructor-driven events haveraised millions of dollars to fightbreast cancer around the globe.Zumba launches its first video game onNintendo Wii , Playstation Move andKinect for Xbox 360 , selling over 6million copies worldwide and dominatingthe best-seller list in the UK for 13weeks straight.FEEL THE THRILLThe at-home fitness-party experiencegoes next level with the unveiling ofthe Exhilarate Body Shaping System.This innovative fitness experience helpsmillions of people shed the pounds athome and at live classes around the world.1311THE SKY IS THE LIMITZumba becomes a leading global lifestyle brand:14 million students a week take live classesin 151 countries, raise millions of dollars forZumba Love charity initiatives, and spread joyand fitness to every corner of the world!IT’S TIME TO RIZE UPZumba Incredible Results and the Zumba Rizer are born, and they’re now in your hands. Welcometo the Zumba world! Get ready to feel themusic, step it up and get the results you’ve beendreaming about.GO MOBILE & GET MOVIN’After worldwide success of the Zumba video series, Zumba Dance makes itsdebut, taking the dance-fitness gamingexperience to mobile tablets. Within weeks,it’s the #1 health and fitness app in theiTunes app store in 45 countries!
Unlike traditional workouts, Zumba dancefitness programs areall about the thrill ofexercise in disguise.AND NOT ONLYWILL YOU HAVEFUN, BUT YOU’LLSEE RESULTSQUICKLY! SHAKE,SWEAT, TORCHCALORIES, ANDLOSE WEIGHTAND INCHESALL OVER YOURBODY.First you’ll feel the difference, then you’ll seeit, and before you know iteveryone will be noticingthe changes. Enjoy theresults of looking healthier, feeling happier andgiving off a whole newpositive energy.Ready? Let’s do it!Everything you need toget started is right herein this package. Zumba I n c r e d i b l e Re s u l t sincludes six workoutson four DVDs.8Find a class at zumba.com
QUICKSTART20-MINUTEEXPRESSThis disc breaks down thebasic steps using the signature,easy-to-follow, Zumba RhythmProgression technique. In justminutes, you’ll learn the basicsof salsa, cumbia, merengueand samba.Featuring steps taught in QuickStart, this calorie-torchingworkout challenges the entirebody in just 20 minutes, makingit perfect for those who are onthe-go or a little tight on time.SUPER CARDIODANCE PARTYZUMBA STEP FEATURING THE RIZERFeaturing Cardio Burst Intervals:Kick up the fat-burning power ofZumba dance-fitness steps by addingshort Cardio Burst Intervals! These30-second bursts feature simplemovements that anyone can do. Maxfun, fast results – what’s not to love?Experience the new Zumba Stepclass using a Rizer . This gravitydefying new blend of Zumba movesand step fitness is designed to toneand strengthen the core, glutesand legs while providing seriouscardio conditioning.30-MINUTEBURNAMAZINGABSGet a live class experience fromthis invitation-only special eventwith Zumba All-Star InstructorGina Grant, featuring a highenergy, fat-burning, total-bodyworkout in just 30 minutes.Discover Beto’s secret fortargeting all four core areasof the abs, and all withoutever hitting the floor! This15-minute abdominal workoutturns a chair into the ultimatecore-conditioning tool.THE ZUMBARIZER PROGRAM GUIDE& EATING PLANLeave the floor behind andmove your body for maximumresults! The Rizer is perfectlydesigned for Zumba Step, thenewest dance-fitness classfrom Zumba.Discover how you can lose apant or dress size in just sevendays, and then check out ourEating Plan, filled with recipesthat can help you lose weightwith the Zumba program.
10Get the hottest Zumba apparel at zumba.com/shop
THESCIENCEOFCARDIOBURSTINTERVALSThe fitness community isbuzzing about the powerof interval training –alternating harder andeasier bouts withina single workout. Theidea is that you canput out a much moreintense effort for 30seconds than you canfor 30 minutes, butby sprinkling in a few30-second bursts.YOU’LL GETA BETTEROVERALLWORKOUT INLESS TIME.SOUND TOOGOOD TO BETRUE? IT’S NOT.SCIENTISTS HAVEPROVEN THAT:Training with intervals,or Cardio Bursts, canincrease your fat burnin just two weeks.Adding Cardio Burstscan give you the fitnessbenefit of over 10 exercisehours a week in lessthan three.Cardio Bursts aren’tonly for the super-fit –even new exerciserscan benefit.Ready to give it a try?Pop in Super CardioDance Party to fire upyour fat burn today.
URDAYSUNDAYWEEK 1QUICK STARTREST20 MINUTEEXPRESSRESTSUPER CARDIODANCEPARTYRESTZUMBA STEPWEEK 220 MINUTEEXPRESSRESTSUPER CARDIODANCEPARTYRESTZUMBA STEPREST30 MINBURN &AMAZING ABSWEEK 320 MINUTEEXPRESSRESTSUPER CARDIODANCEPARTYRESTZUMBA STEPREST30 MINBURN &AMAZING ABSWEEK 4FUN & EASY BODY SLIMMING20 MINUTEEXPRESSRESTSUPER CARDIODANCEPARTYRESTZUMBA STEPREST30 MINBURN &AMAZING ABSQUICK START20 MINUTE EXPRESSSUPER CARDIO DANCE PARTYZUMBA STEP30 MINUTE BURNAMAZING ABSREST12
ATURDAYSUNDAYWEEK 1SUPER CARDIODANCEPARTY20 MIN EXPRESS30 MINBURN &AMAZING ABS20 MIN EXPRESSZUMBA STEPSUPER CARDIODANCEPARTYRESTWEEK 2ZUMBA STEP20 MIN EXPRESS30 MINBURN &AMAZING ABS20 MIN EXPRESSZUMBA STEPSUPER CARDIODANCEPARTYRESTWEEK 3ZUMBA STEP20 MIN EXPRESS30 MINBURN &AMAZING ABS20 MIN EXPRESSZUMBA STEPSUPER CARDIODANCEPARTYRESTWEEK 4MAXIMUM WEIGHT LOSSZUMBA STEP20 MIN EXPRESS30 MINBURN &AMAZING ABS20 MIN EXPRESSZUMBA STEPSUPER CARDIODANCEPARTYRESTOR30 MIN BURNOR30 MIN BURNOR30 MIN BURNOR30 MIN BURNOR30 MIN BURNOR30 MIN BURNOR30 MIN BURNOR30 MIN BURN7-DAY RAPID RESULTSDAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7SUPER CARDIODANCEPARTYZUMBA STEP&AMAZING ABSSUPER CARDIODANCE PARTY& 20 MIN EXPRESSZUMBA STEP&AMAZING ABSSUPER CARDIODANCE PARTY& 20 MIN EXPRESSZUMBA STEP&AMAZING ABSSUPER CARDIODANCEPARTY
ZUMBAINCREDIBLERESULTSTRAINING TIPS THERE’S NO RIGHT OR WRONG WAY TO DO ZUMBA MOVES,BUT THERE ARE SOME THINGS YOU CAN DO TO MAKE SUREYOUR WORKOUT IS AS SAFE AND EFFECTIVE AS POSSIBLE.14
BEGIN WITHTHE BASICSIf you’re new to theZumba program, startwith the Quick Start DVDfor a step-by-step guideto the basic Zumba steps. Think you’ve gottwo left feet? Think again.With the Zumba RhythmProgression Technique,you’ll be able to getstarted faster than ever.WEAR SUPPORTIVEFOOTWEARComfortable shoes withgood arch support andcushioning work best.Try cross-trainers, orcheck out the specializedshoes at zumba.com for360 degrees of support.WATCH YOUR FORMAs with any exerciseprogram, maintainingproper form is importantfor achieving maximumresults. Pay attention tothe specific instructionsto ensure you do eachworkout safely.GO AT YOUROWN PACEStop and take a breakif you need to catch yourbreath. If you’re newto exercise, or new tothe Zumba program,follow along with themodifications during eachworkout until you’re readyto move on.MAKE ROOMClear out a large enoughspace so you can movefreely and comfortably.
TOTAL BODYSTRETCHGUIDE1OVERHEAD ARMSTRETCHStand 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 stretch for15-30 seconds and repeat3-5 times.Since stretching is safestand most effective whenyour muscles are warmand pliable, do this five-minuteroutine after your Zumba workouts. Hold each stretchfor 10 to 30 seconds,breathing deeply.16— NO BOUNCING!Along with heart-pumpingcardio and muscle-toningmoves, working on yourflexibility is key to beinghead-to-toe fit – especiallyas a dancer. Stretchinghelps to increase yourjoints’ range of motion,improve your balance andcounteract the effects oftoo much sitting, whichso many of us are guiltyof. After all, tight musclesdon’t make you feel muchlike dancing!
23CHEST STRETCHStand with your feetshoulder-width apart.Roll your shouldersdown and back, theninterlace your fingers behind yourback, palms facingup. Slowly lift yourhands until you feel aslight tension. Keepshoulders back andposture straight. Holdthe stretch for 15-30seconds and repeat3-5 times.4NECK STRETCHStand with your feet shoulder-widthapart. Place your right hand on theleft side of your head. Slowly andgently pull your head toward yourright shoulder. Hold the stretch for15-30 seconds and repeat on theother side. Repeat stretch 3-5 times.SHOULDER STRETCHStand with your feet shoulder-width apart. Bring your rightarm across your chest and place it on your left shoulder. Cupyour right elbow with your left hand, then gently pull yourelbow to the left side. Hold the stretch for 15-30 seconds andrepeat on the other side. Repeat stretch 3-5 times.
5QUADRICEPS STRETCHStand with your feet shoulder-width apart. Shift yourbody weight to the left as you grab your right ankle orforefoot and pull it behind you toward your buttocks.Keep a straight posture. Hold the stretch for 15-30seconds and then switch legs. Repeat 3-5 times.6KEEP IT COOL.Skip the hot tub, whichcan add to inflammation.In fact, elite athletes oftensoak in an ice cube bathto speed their recovery!There’s no need to clearout your ice maker, though.Just stick to a cool showeror a bath with Epsom salts,which may ease pain and18lessen inflammation.CALF STRETCHStand with feet staggered in a lunge-likeposition with your leftfoot forward and rightfoot back, toes pointedstraight ahead. Placeyour hands on your hips,then bend your left kneeforward while keepingyour right leg straight(push right heel to thefloor). Hold the stretchfor 15-30 seconds, thenswitch legs. Repeatstretch 3-5 times.
8HIP FLEXOR STRETCHStand with your feet staggered in a lungelike
of the abs, and all without ever hitting the floor! This 15-minute abdominal workout turns a chair into the ultimate core-conditioning tool. AMAZING ABS Leave the floor behind and move your body for maximum results! The Rizer is perfectly designed for Zumba Step, the newest dance-fitness class from Zumba. THE ZUMBA RIZER Discover how you can lose a
