Updated:
Original:

How to Do the Kick Out or SpongeBob Dance Workout for Legs

Learn how to do the kick out or SpongeBob for a leg workout from fitness instructor Michelle Seabreeze in this Howcast dance workout video.

Transcript

Alright guys. So now we're going to work on our quads. We got to get our legs in shape if we want to wear those short shorts. Guys or girls, I don't know what your thing is. I'm just saying, if you want to get those legs out make sure they are looking good.
So we're going to do a little dance fitness workout dancing the Sponge Bob. Are you ready? I'm ready. I hope you're ready.

So we're going to start with our feet shoulder width apart. We're going to take our left leg, step out. So make sure all your weight is on one leg. You don't want to wobble and fall down. I'm not there to catch you. So you got to kick one leg back, out, shift your weight onto your right foot, kick the other leg back, out, shift your weight onto your left foot, kick, out, shift, kick, out, shift, kick, out, shift.

Alright. So that's the basic breakdown, but you want to get like a little hop in there because you want to get your semi squat in, get those quads working, right? So get low. Either way, whenever you get low it's always a good idea to get low. Get low. And you go out, kick, out, kick, out, kick, out, kick, out, kick, out. Whoa! You're like, "Wait a minute Sea Breeze, that's too fast. Can you take it back to mid tempo?" No problem. I got you. Because I want you to look sexy just like me, right?

So you're going to go, one, two, three, four, five, six, seven eight. One, two, three, four, five, six, seven, eight. Now, you're thinking, "That's cool. That's cool with my legs. My legs cute but what am I doing with my arms?" I got you. No problem. Soon as you kick one leg out you going to throw the arms. Kick, kick, kick, kick, kick, kick, kick.

Now, the face is very important. Because it shows you are being serious about your physical workout and you got to have a little style, right? So, don't forget to add your face. Don't let your face go on vacation while your body is doing all the work, right? Here we go. One more time.

Kick your right leg back. Hop on it. Kick your left leg back. Hop on it. And right, hop, left, hop, right, hop, left, hop, faster, faster, faster, faster. Woo! I'm going to take a breath. You know what? You know what we need? We need some music. Kick it DJ!

Six, seven, eight, kick, back, kick, back, kick, back, kick, back, kick, back, kick, back, kick, back, kick, back. You got it. Don't stop. Don't stop, get it, get it. Unh! Then we look at the person at dance school and you say, "What?" and you walk off.

Popular Categories