It’s that time of year again — music festival season!
If you love music and spending all day dancing with your friends, then we’re sure you’re planning to attend one (or a few) this year.
But those long days moving and shaking can be brutal on the body. The fist-pumping, the crowd-surfing, hoisting friends on your shoulders — these aren’t your everyday physical challenges.
Beachbody Super Trainers Joel and Jericho have created 11 moves to help you prepare for the rigors of those high-energy days and get the most out of your festival experience.
Jericho recommends performing the seven-and-a-half minute workout as an addition to your existing routine up to three times a week.
The 25-minute workout should be performed solo two to three times per week.
Your Festival Workout Plan
To turn these moves into a heart-pumping seven-and-a-half minute workout, perform each of the first nine moves for 30 seconds. Rest for 15 seconds in between moves. Complete the two stretches at the end, adding additional stretches as needed.
To really get you in top cardio shape for your upcoming festival, turn this into a 25-minute workout by doing three rounds of the first nine moves.
Perform each exercise for 30 seconds, resting for 15 seconds in between each move. Rest for 1 minute between rounds.
Complete the two stretches at the end, adding additional stretches as needed for a full cool down.
Endurance Boosters to Help Keep You Going All Day
With lots of walking around the sprawling festival grounds and dancing to new and favorite acts, you’ll need to build some endurance before you head out.
Here are two heart-pumping moves to increase your stamina so that you don’t get left in the dust when your friends run from stage to stage.
1. High-Knee Jump Rope
Holding an imaginary jump rope in your hands, begin rotating your wrists while running in place, driving your knees above your waistline.
Continue the move for 30 seconds, rest for 15 seconds, then proceed to the next move.
2. Spiderman Climbers
Starting in a strong plank position, with your hands under your shoulders and your head, hips, and heels in a straight line, jump your right foot to your right hand.
Make sure your hips stay low and your right foot is flat on the ground. As you jump your right foot back to the starting position, simultaneously jump your left foot out to your left hand.
Repeat this motion, alternating sides every rep, for 30 seconds. Rest for 15 seconds, then proceed to the next move.
Exercises That Double as Dance Moves
Now that you’ve made it to the festival, pitched your tent, and gathered your posse, you’re ready to hit the dance floor.
Whether you find yourself shoulder-to-shoulder on the dance floor or in the middle of a mosh pit, be sure to practice these exercises that double as dance moves.
3. Alternating Clinch Knees
Similar to the running man, this move picks up the double beat of your favorite song.
Start in a staggered stance with your right foot back and your hands cupped in a clinch position at head level. Drive your right knee forward while bringing your hands to the side of your right hip.
Set your foot straight down and step your opposite foot back into your start position. Continue to reach and pull, alternating sides, for 30 seconds. Rest for 15 seconds, then proceed to the next move.
4. Roll Jumps
It can get a little crazy when hundreds of people are dancing together in the middle of a field or desert. Learn this move so you can quickly duck and shift to avoid flailing limbs from nearby dancers.
In your dominate fight stance with your knees slightly bent and your hands by your chin, bend your knees and roll forward, keeping your chest up and shifting your weight to your front leg. Jump.
Reverse this motion by rolling back and shifting your weight to the rear leg. Jump. Continue to roll jump forward and back for 30 seconds. Rest for 15 seconds, then proceed to the next move.
5. Triple Lunge With Ginga Hop
This Capoeira move takes the sprinkler dance to the next level. Plus, you can tell your onlookers this move comes from the Brazilian martial art, which will surely boost your cool factor.
Begin this move by stepping your right leg back into a reverse lunge and bending both knees to 90 degrees. Keeping your chest up, extend your left arm to the side and bend your right elbow with your forearm across your chest.
Pulse three times and push off the left leg to jump laterally to the right, landing softly on your right foot and stepping your left leg behind you into a reverse lunge. Switch the positioning of your arms to the other side. Pulse three times on this side and jump laterally to the left leg.
Repeat the movement while alternating sides for 30 seconds. Rest for 15 seconds, then proceed to the next move.
6. Ground to Fighter
Here’s your sure-to-be-noticed dance move that gets everyone fired up. This move creates some space around you in case you want to throw down some breakdance moves or have a dance-off with your friends.
Starting in your dominant fight stance, bend your knees, place your hands on the ground, and jump your feet back into a plank position.
Gently lower your body to the ground and push back up into plank. Jump up into your non-dominant fight stance. Repeat this movement for 30 seconds, switching stances every time.
Rest for 15 seconds, then proceed to the next move.
Moves to Get You The Best View
Your favorite band is playing, but you’re in the back of the crowd and can’t see a thing. You weave your way through the grooving masses as far forward as you can, but inevitably get stuck behind the tallest guy at the festival.
But you don’t sweat it. You’ve been rockin’ your Beachbody On Demand home workouts, so you’ve been practicing your hops.
7. Squat, Squat, Jump
Even if your view is blocked, catch a precious glimpse of the stage with this explosive jumping move that skyrockets you straight up.
With your feet hip-width distance, bend your knees and sit your hips back into a squat position, keeping your chest up. Push through your heels and extend up to standing.
Repeat the squat, but this time use the momentum of the drive upward to jump, pushing through your heels and swinging your arms back for momentum.
Land softly and repeat the move for 30 seconds. Rest for 15 seconds, then proceed to the next move.
8. Lateral Jump, Vertical Jump
You stop to get a hot dog and – boom – your friends are lost in the crowd. Try this side-to-side jumping move to scan the top of the crowd and find your friends.
Starting with your feet together, jump laterally, swinging your arms for momentum, and land in your start position.
Jump straight up, raising your arms overhead and landing softly with the knees slightly bent. Repeat this movement for 30 seconds, while alternating sides.
Rest for 15 seconds, then proceed to the next move.
Practice Hygiene in Your High Jeans
Festivals are rife with germs — on handrails, benches, port-o-potty toilets — bacteria and viruses are lurking around every corner. Protect yourself by toting antibacterial wipes or gel in your bag, pack a lightweight blanket to sit on, and practice this squat hold to avoid contact altogether.
9. Squat Holds
Add squat holds to your pre-festie workout routine so that you’ll be able to hover and hold your balance in the bathroom and not touch a thing.
With your feet hip-width distance and your weight in your heels, bend your knees, and sit your hips back until the thighs are parallel to the ground.
Keep the chest up, bring your arms in front of you, and hold this position for 30 seconds, rest, then repeat. Rest for 15 seconds, then proceed to the next move.
After dancing all night, passing out for a few hours, then waking up to the sun baking your tent like an oven, you may be a little sore and groggy.
You may also have a crick in your neck from a deflated air mattress or taking too many selfies. Here are two moves to stretch the neck and shoulders so that you’ll be ready to rise, shine, and do it all again.
10. Shoulder Stretch
Interlace your fingers behind your lower back with your palms together. As you roll your shoulders back, straighten your arms and open up your chest.
11. Neck Stretches
Place your left forearm on your lower back with your palm facing out. Lower your right ear toward your right shoulder and feel a stretch in your neck and upper back.
For a deeper stretch, using your right fingertips lightly pull your head further down toward your right shoulder. Slowly release this stretch and repeat on the other side.
With these moves, you’re all set to crush festival season!