Virtual Trainer - Oscar Gonzalez Fitness Trainer Zumba Dancer Choreographer Model Entertainer Long Island New York

Oscar Gonzalez dancer, choreographer, model, fitness trainer, certified Zumba instructor based in the Hamptons, Long Island, New York.

Bootcamp Workout Tips

· Warm up with 5-10 minutes of light cardio (walking, marching in place, etc.)
· Perform each exercise one after the other for 30-60 seconds, modifying as needed.
· Complete all ten exercises for a 10 minutes workout, or repeat the series 2-3 more times for a longer workout.
· Cool down with 5-10 minutes of light cardio and stretching
· Sip water throughout the workout
· Monitor your intensity - rate perceived exertion should be between 6-9.

Squat Thrusts - Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.

Squat-Thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.

Slow Pushups - Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.

Slow Pushups
Begin in pushup position on a ball or floor. Perform 4 pushups, abs in and back straight. On the 5th pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular pushups and 1 half hold.

Plyo Jacks - Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.

Plyo Jacks
Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps.

Walking Lunge - Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.

Walking Lunge
Start at one end of the room, holding weights if desired, and step forward with right leg. Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe). Bring the left foot forward and step into a lunge.

Jumping Jacks with Front Kicks - Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.

Jumping Jacks with Front Kicks
Do one jumping jack. After you jump the feet back together, bring the right knee up and snap the foot out in a front kick (don't extend the leg all the way, but keep a small bend in the knee). Do another jumping jack and kick with the left foot.

Wall Sit with Chest Squeeze - Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.

Wall Sit with Chest Squeeze
Hold a medicine ball (or just press the hands together if you have no equipment) and slide down the wall until your thighs are parallel to the floor while squeezing the ball. Hold this position and keep pressure on the ball as your straighten the arms out in front of you and slowly pull them back in.

Ski Jumps
Stand with feet together. Bend the knees and jump to the right as far as you can--think of jumping laterally rather than vertically. Land with soft knees and immediately jump laterally to the left.

March In Place - Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.

March In Place
Aren't you tired? Take a few seconds to catch your breath.

High Jogs - Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.

High Jogs
Stand with feet together and hold arms straight out in front of you at mid-torso level. Jog in place, bringing knees high enough that they hit your hands (don't lower hands!).

Triceps Dips - Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.

Triceps Dips
Sit on a chair or bench with hands next to the hips. Lift up and take the hips forward, just in front of the bench. Bend the elbows and lower down until elbows are about 90 degrees.

Pushups / Side Planks - Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.

Pushups / Side Planks
In pushup position (on knees or toes), perform one pushup. As you come up, shift weight to left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank. Lower the arm back to the floor for another pushup and then twist to the other side.

Oscar Gonzalez dancer, dance teacher, choreographer, model, fitness trainer, ACE certified personal trainer, national and international fitness instructor based in the Hamptons Long Island and New York City, New York.