Glossary of Terms

Fitness Dance Terminology

    A

  • Aerial Invert (Basic Invert from Pole Sit)

    Climb the pole to a pole sit. Place your strong, inside hand on the pole in front of you at shoulder height and place your weaker hand across your body and onto the pole above it.

    Make sure you have a strong grip on the pole with both hands. Take your legs off of the pole and to one side – making sure your inside leg is your strong leg.

    Use your hand grip to pull up and then tip your body backwards.

    Stretch your legs up and hook over the pole as you would for a normal invert on the pole. Grip on the pole with your legs and take your hands off.

  • Angel

    Place your strong, inside hand on the pole with your outside, weaker hand on slightly above at shoulder height.

    Lift your legs up and hook your outside leg over the pole keeping it straight. Bend your inside leg at the knee to create a nice shape.

  • Aqua Zumba

    Participants do the cardio work and body toning moves in a pool.

  • Ayesha

    After doing a basic invert on the pole keep your strong arm where it is and move your weaker arm as low on the pole as you can with out over stretching.

    Point your fingers towards the pole. When you have a good grip with your hands take your legs away from the pole and keep them straight and in a V position.

    Try to lean your body away from the pole. This move can be done with a number of different arm positions.

  • B

  • Back Hook Spin

    Place your strong hand at the top of the pole and your weaker hand straight across your chest and on to the pole.

    Walk around the pole. Turn your body to face the opposite direction.

    Swing your now inside leg forwards and then backwards to hook your leg onto the pole at your knee.

    Use this momentum to spin you round. Bring your outside leg up and bend it at the knee to put your feet together.

  • Ballet Hook Pose

    Stand with your strongest side closest to the pole. Lift your inside leg up high and hook your knee over the pole and bend your leg.

    The bottom half of your inside leg should be horizontal with the floor. Lean the top half of your body away from the pole and pose.

  • Banana Splits

    Go to invert on the pole and hook your stronger, inside leg over the pole at the knee.

    Allow your weaker leg to drop towards the ground and place this bottom foot on the pole.

    Straighten your top leg out with your toes pointing towards the ceiling and the pole across the bottom of your foot.

    Lean the top half of your body towards your bottom knee so that your head will now be upside down.

    With a good grip with your hands try to straighten your legs out trying to do the splits on the pole.

    To dismount bend your to knee back over the pole and use your arm grip to take your legs off the pole and dismount.

  • Basic Invert

    Stand with your strongest arm closest to the pole. Place your strong hand around and on the pole about shoulder height, keeping your arm bent.

    Place your weaker hand just above this. Your shoulder on your strongest side should be in line with the pole.

    Swing your outside leg and jump off the ground with your right to go upside down. Pull with your arms.

    Place your outside foot over the front of the pole and place your inside leg behind it. Grip with your legs.

  • Bend Over

    Stand with your back against the pole with your legs apart.

    Place your strong arm on the pole just above your bum with your thumb to the ceiling – use this arm to hold yourself to the pole.

    Keeping your legs straight, bend the top half of your body. Place your weakest hand lightly on the pole between your legs and move it down, as far as you can.

    When you can’t move any further and your head is far away from the pole, flick your hair up, then bring your body up to standing.

    (Only flick your hair when your head is low to avoid hitting yourself on the pole.)

  • Bow and Arrow

    From the pencil pose hook your strong foot over the pole. Put your weaker leg at a 90 degree angle in front of your body. Point your toes.

    Try to arch your back to create a bow and arrow shape.

  • Bum Up

    Coming to standing pushing your bum up before any other part of your body.

  • C

  • Carousel

    Place your strong hand high on the pole and your weaker hand about level with your hips. Walk around the pole.

    Keep your inside foot on the floor and swing your outside leg out, keeping it low. Bend your leg at the knee keeping it behind your body.

    Turn your body in to face the pole as you bring your inside leg off the ground. Bend your inside leg behind your body and try to put your feet together.

    These moves happen in very quick succession.

  • Carousel Slide to Knees

    Face the pole and place you strong hand high on the pole and your weaker hand underneath. Keep you forearms vertically on the pole.

    Bring both legs off the ground, bending them at the knees with your feet together and knees apart.

    Keep your arms strong and bent at the elbow. Keep your body strong and against the pole and loosen your hand grip slightly to allow your body to slide to the floor onto your knees.

  • Chair Spin

    Place your strong, inside arm high on the pole and walk around. Place your weakest arm across your chest with your hand on the pole.

    Kick your outside leg out to your side, keeping it straight and without your leg touching the pole.

    Bend your knee in front of you. Hop off the ground with your inside leg, bringing it up to meet your outside leg. Both legs should be together, with your knees bent at a 90 degree angle.

  • Change Direction (using your bum)

    Place your strong arm high on the pole and walk around. Place your inside foot on the ground, followed by your outside foot.

    Push your bum back, then around towards your outside leg. Turn your body to face the other direction as you swap hands.

  • Cross Leg Release

    From a pole sit make sure that you have a very good grip with your legs. Lean back and take your hands off of the pole.

    Use your inner thigh for grip as well as the crossing of your legs. Keep your weaker leg pointed in a straight line and put your arms out behind your head.

  • Crucifix

    From a basic invert grip very tightly with your legs. When you have a strong grip take your arms of the pole and hold them out to the side.

  • Cumbia

    Is a music style founded in Colombia and the basic dance step is 4/4.

  • Cupid

    Side climb on the pole. Keep your top leg over the top of the pole bending it at the knee.

    Place your weaker leg on the pole with your bottom foot on the pole. Hold on to your strong leg at the foot and lean away from the pole to pose.

  • Cupid (from invert)

    As you invert on the pole place your inside stronger leg over the top of the pole bending it at the knee.

    Place your strong hand higher on the pole than your strong leg.

    Place your weaker leg on the pole with your bottom foot on the pole. Hold on to your strong leg at the foot and lean away from the pole to pose.

  • Cycle Legs (from floor)

    Lie on your back and lift your legs up. Move both legs in a circle – one after the other as if you are cycling.

  • F

  • Fang

    Go into a pole sit and while you are still holding on with your hands straighten both legs keeping them squeezed together, crossing your ankles over.

    When you have a strong grip with your legs, take your hands off the pole and lean your body back. Keep your legs crossed and straight.

  • Fireman Spin (Basic)

    Place your strongest arm high on the pole and walk around. Place your inside foot on the ground whilst placing your outside arm across your chest and onto the pole.

    Kick your outside leg out and around the pole, keeping it straight. Place your outside leg on to the pole with your knee bent at a 90 degree angle.

    Hop off the ground with your other foot and bring it to the pole to mirror your other leg.

    Your legs should be either side of the pole, with the fleshier part of your thigh on the pole.

  • Fireman Spin (Extended)

    Copy the Fireman Spin. When both legs are on the pole straighten your weakest leg and point your toes.

  • G

  • Gemini

    Place your inside and strong hand on the pole with your inside hand slightly higher at shoulder height.

    Bring both legs up to invert and hook your inside leg over the front of the pole and bend at the knee. Point your outside leg away from your body. Take both hands off of the pole.

  • Gemini Plank

    Invert on the pole. Bring the top half of your body up so that you are able to place your strong hand low on the pole with your fingers pointing towards the floor.

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    Hold on to the pole by your legs with your weaker hand to help with your grip.

    (When you have mastered this move you will not need to use this weaker hand)

    You need to make sure that your strong leg is gripping on to the pole at the inner thigh and top of the foot which needs to be over the other side of the pole.

    When you have a strong grip with your strong leg take your weaker leg off of the pole and point it out away from your body placing it in a horizontal line.

    You may need to bring your strong leg down or bend it in order to straighten your other leg.

    Take your weaker hand off the pole and point it straight out above your head (horizontally) so that your body is in a straight and horizontal line.

  • Golfer

    Stand facing the pole about 2 steps away with your feet apart. Place both hands on the pole, one on top of the other.

    Bend your legs at the knees alternatively, always keep one leg straight and one leg bent as you move your hands down the pole.

    When your hands are as low as you can get them, pull yourself towards the pole and bend your knees to bring yourself to the ground.

    (Keep your toes tucked under your feet.) Hold the pole with your strong hand and lean your head and body back. Bring your head and body forward to face the pole.

    Wiggle your hips.

  • H

  • Head Stand

    Kneel on the floor facing the pole. Place both hands at the base of the pole.

    Straighten both legs so that your toes are on the ground, the top of your head is on the ground and the top of your back is lightly touching the pole.

    Lift your legs off the ground and straighten them so that your body is upside down in a straight line.

  • High-impact movements

    Involve both legs lifting off the floor and landing at the same time.

    Examples are jumping jacks, scissors and plyometric movements. Variations include turning to face different directions and combining steps.

    Absorb landings with both knees slightly bent. High-impact steps can be used at the middle to end of the peak aerobic phase.

  • Hip Swivels

    Place you feet apart, either side of the pole with your strong hand shoulder height on the pole.

    Bend both knees then bring your body up and through your strong hip. Bend your knees again and take bring your body up through the other hip.

  • Hook and Arch

    Hold loosely onto the pole with your strong hand about shoulder height.

    Hook your strong leg vertically over the front on the pole. Use this grip to allow you to lean backwards and arch your back to pose.

  • I

  • Inside Arm / Leg / Foot

    ‘Inside’ refers to the side of the body that is closest to the pole.

  • Inside Hook Spin

    Place your strong, inside arm high on the pole and walk around. Place your outside arm across your body and onto the pole at hip height.

    Swing your inside leg up and hook it onto the front of the pole, keeping it relatively low.

    The pole should be run the length of your calf muscle. Use this momentum and push off the ground lightly with your outside foot, with your body weight slightly forward.

    Bring your outside leg in to meet your other leg. Towards the end of your spin unhook your legs and place your feet on the ground to land gracefully.

  • K

  • Knees Up

    Used to stand from floor work as if from on knees. Holding on to the pole with your strong hand, place your weak foot on the floor and put your weak hand on that knee.

  • L

  • Lean Through

    Stand facing the pole about 2 steps away with your feet apart. Place both hands on the pole, one on top of the other.

    Bend your legs at the knees alternatively, always keep one leg straight and one leg bent as you move your hands down the pole.

    When your hands are as low as you can get them, flick your hair up and slowly bring yourself up to standing.

  • Low-impact steps

    Suggested for warm-ups to prepare for the workout and prevent injuries.

    When performing low-impact movements, one foot is always in contact with the floor.

    Low-impact steps include marches, step touch, step hamstring curl, step knee lift, step low kick and step lunge.

  • M

  • Merengue dance

    Consisted only of a shaking of the shoulders and swift foot movement, but today circular hip movements are a common addition.

  • Meringue Steps

    As the right foot steps to the side, the left hip "pops" and the elbows face outward.

    During these steps, the exerciser should maintain appropriate posture to prevent injury.

  • Moderate-impact movements

    Performed with both feet lifting off the ground then landing on one foot. Examples are jogging, running, knee lifts, hamstring curls, kicks, lunges, ponies and shuffles.

    Steps can be varied with singles, doubles or combining movements. Combinations include jogging and kicking, or knee lifts and lunges.

    Moderate-impact steps can be used at the start of the peak aerobic phase.

  • O

  • Outside Step

    Place your strong, inside arm as high on the pole that you comfortably can. Walk around.

    With your inside foot on the ground, swing your outside leg all the way around the pole. Keep it straight, do not let it touch the pole.

    When your inside foot feels like it should come off the ground, place your outside foot on the ground to lift your inside foot. From here you can continue into a different move.

  • P

  • Pencil

    Face the pole and while keeping your legs straight, bend your body over so that your back is on the pole with your spine either side.

    Place your hands straight up on the pole roughly at the same height as your bottom.

    Using your hands for grip, arm strength and abs, lift your legs up so that your body is upside in a straight line.

  • Pirouette

    Place your strong, inside arm as high on the pole that you comfortably can.

    As you walk around the pole place your inside foot on the ground followed by your outside foot.

    From here twist your body underneath your inside arm,turning on your outside foot to finish with your back on the pole.

    Change your hand position from having your thumb facing the ceiling, to having your thumb pointing to the ground.

    Lift your (formerly) inside leg off the ground and bend at the knee with your foot towards the pole to pose to finish.

  • Pirouette Pose

    Stand with your back on the pole. Place both hands above your head on the pole with your thumbs facing the floor.

    Lift your strong leg up, bending it up and the knee, with your foot placed on the pole.

  • Pole Climb

    Face the pole. Place your strong arm high on the pole.

    Place your strong leg vertically on the pole with your ankle crossed behind the pole (the side closet to you).

    Place your weaker hand on the pole underneath your stronger hand. Using your arms to pull and your strong leg to push away, push off the ground with your weaker leg.

    Lift your body up. Place your weaker leg on the front of the pole so that your ankles are crossed around the pole.

    Grip the pole with the lower half of your legs. To continue climbing, repeat this process from the beginning.

  • Pole Sit

    From a pole climb use your arms to pull your body up and hold your weight.

    Bend your weakest leg at the knee so that the top of your foot and inner thigh are touching the pole

    Place your strong leg over the top of the weaker leg and cross at the knees, gripping with the thighs and foot.

  • Post Spin

    Place your strong hand high on the pole. Walk around the pole.

    Keep your inside foot on the ground and kick your outside leg out from the pole.

    Keep it straight and bring it towards the pole as you bring your outside hand onto the pole, placing your hand below your leg.

    As you spin take your other leg off the ground and between your arms.

    Place it on the pole with the pole across the back of your thigh. Keep your legs straight so that they are in a V shape.

  • R

  • Reggaeton

    A dance style named after Latin urban music.

  • Reverse Step

    This is a backwards step before then continuing forward.

    For example place your outside foot behind your inside foot and continue walking on your inside foot. Used to untangle your body after a spin.

  • S

  • Salsa Dance

    Keeps time with the music, and the way the steps fit with the music is called "step-timing."

  • Salsa Dance Steps

    Performed by starting with the feet together, bending the knees to engage the hips and stepping to the side with one foot and then back to center.

    Then the move is repeated using the other foot.

  • Shoulder Mount

    Stand with your back against the pole with your spine over the pole towards the weaker side of your body so that your spine is not resting on the pole.

    Place your strong hand above your head on the pole so that your elbow is pointing in front of you. Place your weaker hand above this.

    Place your body and hips on the side of the pole away from your strong arm. Make sure you look at the ceiling.

    Swing your outside weaker leg backwards then forwards. When it is forward use this momentum take your legs up towards the ceiling as you jump your stronger leg off the ground.

    You will need to pull the pole towards you with your hands.

    When your legs are getting above your head, hook your weaker leg over the front of the pole and grip on the back with your weaker leg.

    When you have a good grip take your hands away so you are now inverted.

  • Shoulder Roll Dismount

    From an invert of the pole, loosen your leg grip and slide your body closer to the floor.

    When your head is close to the floor lift up your head slightly and allow your strongest shoulder to touch the floor.

    Use this connection to allow the rest of your body to slowly roll to the floor by loosening your grip on the pole.

  • Side Climb

    Stand with your strong side of your body close to the pole. Place your strong, inside hand on the pole and your weaker hand above it on the pole.

    Take your inside leg and place it high over the pole, bending your leg at the knee.

    Using the grip on the back of your leg and your arms, pull your body up and place your weaker leg on the pole gripping with the top of your foot and shin.

    From here pull your body up. Repeat to climb by placing your inner strong leg over the pole again followed by your other leg. Repeat as necessary.

  • Slinky Cat (Floor work)

    Begin on your knees. Place both hands on the floor and slide them forward with your head down but keeping your bum in the air.

    Come on to your forearms and lower you bum to the ground as you lift up your feet.

    Move your feet away from the pole (if you are using this move to come off the pole) Put your legs back on the ground.

    Lift your bum up as you push with your hands to push your body back up. Lift your head up last so that you are sitting on your knees again.

  • V

  • V Invert

    Place your strong hand on the pole with your weaker hand above it.

    Bring your legs up and when upside down open your legs in to a V shape, keeping them straight with pointed toes.

  • W

  • Walk Around

    Place your strong hand high on the pole, keeping it straight.

    Lean your body out slightly and walk around the pole.

  • Wiggle and Flash to Stand

    With your back against the pole have your strong hand on the pole behind your head with your thumb pointing to the floor.

    Use this hold your body to the pole. Wiggle your hips up and down as you move you body to the ground.

    When you knees are bent place your weakest hand on the corresponding knee, using it to open both legs as if to flash. Close your legs.

    Turn your body to the side of your strongest arm (eg. right if you are right-handed)

    Change your hand to have your thumb pointing up, put your outside hand on that knee and push up to standing, with your bum first.

  • Wiggle Hips

    Stand with your feet hip width apart facing the pole with your strong hand loosely holding the pole about shoulder height.

    Bend your knees and bring your hips up to the right hand side. Bend your knees again and bring your hips up on the left hand side. Repeat as needed.

  • Wiggle Hips (Figure of Eight)

    Stand with your feet hip width apart facing the pole with your strong hand loosely holding the pole about shoulder height.

    Move your hips slowly in a figure of eight movement; Move your hips in a clockwise circle to the right and then an anti-clockwise circle to the left.

  • Z

  • Zumbatomic

    Classes are designed exclusively for children between the ages of 4 and 12.

  • Zumba Gold

    Classes targets the baby boomer and senior population with modified moves and pacing.

  • Zumba in the Circuit

    Is a high-intensity 30-minute class that combines the original dance moves with a circuit-training series.

  • Zumba Toning

    Classes uses a toning stick and combines targeted body-sculpting exercises with cardiovascular dance.

  • Zumba Toning Sticks

    Weighted toning sticks are used during the Zumba Toning classes to enhance rhythm, build strength, and tone target zones.

    These 1 lb. accessories are filled with sand and shaped similarly to maracas. Toning sticks come in pairs and one is held in each hand during the Zumba fitness class as instructed.