Republic of the Philippines

Department of Education
DIVISION OF CAPIZ
Banica, Roxas City
Tel. No./Fax No. (036) 6210974
E-mail: [email protected] | http://depedcapiz.ph

Title: Cardio Blast Dance

Objectives: The learners will improve their cardiovascular fitness, coordination,

and muscular endurance through the following dance steps.

Dance Steps:

 Warm-up: Start with 5 minutes of warm-up exercises such as jumping jacks,

jogging in place, and high knees.
 Step Touch: Step to the right with the right foot, touch the left foot to the side
of the right foot. Repeat on the left side.
 Grapevine: Step to the right with the right foot, cross the left foot behind the
right foot, step to the right with the right foot, and touch the left foot to the
side of the right foot. Repeat on the left side.
 Cha-cha Slide: Step to the right with the right foot, step the left foot next to
the right foot, step to the right with the right foot, and hop on the right foot.
Repeat on the left side.
 Squat and Reach: Squat down, touch the floor with both hands, and stand up
while reaching both arms overhead.
 Cool Down: End the session with a 5-minute cool-down period, including
stretching exercises such as toe touches, hamstring stretches, and arm
stretches.
Guide Questions:

1. How did you feel during the warm-up exercises?

2. Which dance step was your favorite, and why?
3. How did your heart rate change during the dance session?
4. Did you feel any muscle soreness during or after the session?
5. How can you incorporate dance into your daily physical activity routine?
Title: Core Strengthening Dance

Objectives: The learners will improve their core strength, balance, and
coordination through the following dance steps.

Dance Steps:

 Warm-up: Start with 5 minutes of warm-up exercises such as arm circles, leg
swings, and torso twists.
 Twist and Reach: Step to the right with the right foot, twist the torso to the
left, and reach the left hand to the right foot. Repeat on the left side.

1
 Republic of the Philippines
Department of Education
DIVISION OF CAPIZ
Banica, Roxas City
Tel. No./Fax No. (036) 6210974
E-mail: [email protected] | http://depedcapiz.ph

 Side Leg Raise: Step to the right with the right foot, lift the left leg to the side,
and reach the right arm overhead. Repeat on the left side.
 Plie and Twist: Squat down into a plie, and twist the torso to the right,
bringing the left elbow to the right knee. Repeat on the left side.
 Knee Tuck Jump: Jump up, tuck the knees to the chest, and land softly.
 Cool Down: End the session with a 5-minute cool-down period, including
stretching exercises such as standing quad stretch, seated forward fold, and
spinal twist.
Guide Questions:

Which exercise was the most challenging for your core muscles?

How did your balance improve during the dance steps?

Did you feel any muscle soreness during or after the session?

How can you incorporate core strengthening exercises into your daily physical
activity routine?

How can improving your core strength benefit other areas of your fitness and
health?

Title: Flexibility and Stretching Dance

Objectives: The learners will improve their flexibility, balance, and muscle
relaxation through the following dance steps.

Dance Steps:

 Warm-up: Start with 5 minutes of warm-up exercises such as arm circles, leg
swings, and torso twists.
2
 Republic of the Philippines
Department of Education
DIVISION OF CAPIZ
Banica, Roxas City
Tel. No./Fax No. (036) 6210974
E-mail: [email protected] | http://depedcapiz.ph

 Forward Fold and Reach: Bend forward and reach for the toes, hold for 5
seconds, and slowly roll up one vertebra at a time.
 Lunge and Reach: Lunge forward with the right foot, reach the left arm
overhead, and hold for 5 seconds. Repeat on the left side.
 Warrior II: Stand with the feet hip-width apart, step the left foot back, bend
the right knee, and reach the arms out to the sides. Hold for 5 seconds, then
switch sides.
 Downward Dog and Plank: Start in downward dog position, then shift forward
into a plank position. Hold for 5 seconds, then return to downward dog
position.
 Cool Down: End the session with a 5-minute cool-down period, including
stretching exercises such as seated spinal twist, seated forward fold, and
shoulder stretch.
Guide Questions:

How did your flexibility improve during the dance steps?

Which exercise was the most relaxing for your muscles?

Did you feel any muscle soreness during or after the session?

How can you incorporate stretching exercises into your daily physical activity
routine?

How can improving your flexibility benefit other areas of your fitness and health?

Title: Mood-Boosting Dance

Objectives: The learners will improve their mood and self-esteem through the
following dance steps.

3
 Republic of the Philippines
Department of Education
DIVISION OF CAPIZ
Banica, Roxas City
Tel. No./Fax No. (036) 6210974
E-mail: [email protected] | http://depedcapiz.ph

Dance Steps:

 Warm-up: Start with 5 minutes of warm-up exercises such as shoulder rolls,

neck stretches, and breathing exercises.
 Groove and Shake: Stand with the feet hip-width apart, bend the knees
slightly, and move the hips side to side. Add arm movements and shaking for
a fun twist.
 Reach and Stretch: Reach the arms overhead and stretch up towards the
ceiling, then reach down towards the floor and touch the toes.
 Hug and Twist: Hug the body with the arms and twist the torso to the right,
then twist to the left.
 Freestyle Dance: Let the students dance freely for a few minutes to their
favorite upbeat song.
 Cool Down: End the session with a 5-minute cool-down period, including
stretching exercises such as seated spinal twist, seated forward fold, and
shoulder stretch.
Guide Questions:

How did the dance steps make you feel?

Which exercise was the most fun or enjoyable for you?

Did you feel any muscle soreness during or after the session?

How can you incorporate mood-boosting exercises into your daily physical activity
routine?

How can improving your mood and self-esteem benefit other areas of your fitness
and health?

4
 Republic of the Philippines
Department of Education
DIVISION OF CAPIZ
Banica, Roxas City
Tel. No./Fax No. (036) 6210974
E-mail: [email protected] | http://depedcapiz.ph

Title: Strength and Balance Dance

Objectives: The learners will improve their muscular strength and balance through
the following dance steps.

Dance Steps:

 Warm-up: Start with 5 minutes of warm-up exercises such as marching in

place, arm circles, and leg swings.
 Lunge and Twist: Lunge forward with the right leg, twist the torso to the right,
and touch the left hand to the right foot. Repeat on the other side.
 Leg Extension and Hold: Stand on the right leg, extend the left leg forward
and hold for 5 seconds. Repeat on the other side.
 Plie and Jump: Stand with the feet wider than hip-width apart, turn the toes
out, and perform a plie squat. Jump up and land softly in a plie position.
 Warrior and Balance: Stand with the feet hip-width apart, step the right foot
back into a lunge, lift the arms overhead, and balance on the left foot. Repeat
on the other side.
 Cool Down: End the session with a 5-minute cool-down period, including
stretching exercises such as standing quad stretch, seated forward fold, and
calf stretch.
Guide Questions:

1. How did the dance steps challenge your strength and balance?
2. Which exercise was the most challenging for you?
3. Did you feel any muscle soreness during or after the session?
4. How can you incorporate strength and balance exercises into your daily
physical activity routine?
5. How can improving your muscular strength and balance benefit other areas
of your fitness and health?

5
 Republic of the Philippines
Department of Education
DIVISION OF CAPIZ
Banica, Roxas City
Tel. No./Fax No. (036) 6210974
E-mail: [email protected] | http://depedcapiz.ph

Title: Flexibility Flow Dance

Objectives: The learners will improve their flexibility and range of motion through
the following dance steps.

Dance Steps:

 Warm-up: Start with 5 minutes of warm-up exercises such as jogging in place,

arm circles, and torso twists.
 Hip Circles and Stretches: Circle the hips clockwise and counterclockwise,
then perform a hip stretch by crossing the right ankle over the left knee and
sitting back into a chair pose. Repeat on the other side.
 Spinal Roll and Reach: Roll the spine down towards the floor, then roll up one
vertebrae at a time and reach the arms overhead.
 Hamstring Stretch and Toe Tap: Sit on the floor with the legs extended, reach
forward towards the toes, then tap the toes and circle the ankles.
 Butterfly and Rock: Sit on the floor with the soles of the feet together, rock
back and forth to stretch the hips and groin.
 Cool Down: End the session with a 5-minute cool-down period, including
stretching exercises such as seated spinal twist, seated forward fold, and
shoulder stretch.
Guide Questions:

1. How did the dance steps challenge your flexibility and range of motion?
2. Which exercise was the most challenging for you?
3. Did you feel any muscle soreness during or after the session?
4. How can you incorporate flexibility and range of motion exercises into your
daily physical activity routine?
5. How can improving your flexibility and range of motion benefit other areas of
your fitness and health?

6
 Republic of the Philippines
Department of Education
DIVISION OF CAPIZ
Banica, Roxas City
Tel. No./Fax No. (036) 6210974
E-mail: [email protected] | http://depedcapiz.ph

Title: Cardio Jam

Objectives:

 To improve cardiovascular endurance

 To enhance coordination and balance
 To develop rhythm and timing
Dance Steps:

 Warm-up (2-3 minutes): Students start with a light jog in place and gradually
increase the intensity. Then, they move on to jumping jacks, high knees, and
butt kicks to get their heart rate up.
 Step Touch (2 minutes): Students step side to side and touch the floor with
one foot while the other foot crosses behind. The arms can swing to the beat
of the music.
 Grapevine (2 minutes): Students step to the side, cross the other foot behind,
step to the side, and then touch the floor with the other foot. They can add a
turn at the end of each grapevine sequence.
 Cha Cha Cha (2 minutes): Students do three quick steps to the side and then
pause. They can clap or snap their fingers during the pause.
 Box Step (2 minutes): Students step forward, side, back, and side in a box
pattern. They can add arm movements such as punches or jabs to make it
more challenging.
 Cool down (2-3 minutes): Students do a slow march in place and stretch their
arms and legs to lower their heart rate.
Guide Questions:

1. How did you feel during the warm-up? Did your heart rate increase?
2. Which dance step did you find most challenging? Why?
3. Did you feel like you were improving your coordination and balance as you
went through the steps?
4. How did the cool down make you feel? Was it easier to slow down your
breathing and heart rate?

7
 Republic of the Philippines
Department of Education
DIVISION OF CAPIZ
Banica, Roxas City
Tel. No./Fax No. (036) 6210974
E-mail: [email protected] | http://depedcapiz.ph

Title: Funky Fitness

Objectives:

 To enhance muscular strength and endurance

 To improve flexibility and range of motion
 To develop creativity and self-expression
Dance Steps:

 Warm-up (2-3 minutes): Students start with a simple dance step such as the
grapevine or step touch to get their bodies moving.
 Plie Squat (2 minutes): Students stand with their feet hip-width apart and
toes turned out slightly. They then squat down as low as they can go, keeping
their back straight and chest lifted. They repeat this movement for 2 minutes,
focusing on keeping good form.
 Forward Lunges (2 minutes): Students step forward with one foot and lower
their body until both knees are at a 90-degree angle. They then step back to
the starting position and repeat with the other leg. They can add arm
movements or incorporate a hop at the end of each lunge.
 High Knees (2 minutes): Students run in place, lifting their knees as high as
they can. They can add a twist or a punch to make it more challenging.
 Plank and Roll (2 minutes): Students start in a plank position and then roll to
one side, raising their arm to the ceiling. They then roll back to the plank
position and repeat on the other side.
 Cool down (2-3 minutes): Students stretch their muscles and focus on deep
breathing.
Guide Questions:

1. Which exercise did you find most challenging? Why?

2. Did you feel like you were improving your strength and endurance during the
activity?
3. How did the dance steps allow for creativity and self-expression?
4. How did the cool down make you feel? Was it easier to relax your muscles
and slow down your breathing?