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Who Can Participate in Urban Line Dance Fitness

Dancers and non-dancers alike can easily master a ULD class because without previous dance experience. However, the exercise routine is easier to learn if a participant knows how to do the electric slide, as this is the fundamental dance of ULD fitness.

A ULD class creates a party like atmosphere providing a nonintimidating opportunity for non-dancers, newbies, or those who have felt out of place to participate in group classes.  However, experienced dancers and veteran exercisers thoroughly enjoy the change of pace because they are experiencing a healthy, fun party-like environment.


A participant, in a ULD fitness class, benefits from the fat burning and muscle toning benefits of aerobics as well as the physical and psychological benefits of interval training, by using rhythms from slow jams to R & B.


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Four Elements of ULD



  1. The Participants:

All dances are shown to participants before class to ensure they are relaxed.  This prevents them from having to concentrate on which way to move or the next step.  Dance movements are repetitious and easy to follow. Thereby allowing class participants to focus on the workout and have fun.  Following the key elements keep your participants coming back because you created excitement.  They will, in turn, share their experience of ULD fitness with others, bringing you more clients.  ULD fitness program breaks the traditional mold and creates a party atmosphere while allowing participants to go into there own world as they move and groove with others while expressing their own individuality.  The music and the choreography motivate participants to push harder for even greater results while toning. Because it makes the workout appear easy and fun thus assisting them in achieving a healthier state of spirit, mind, and body.

  1. The Instructor:

A fun and engaging attitude from an instructor permeates the room, making ULD exciting to watch. This increases class participation and takes people who are normally on the sidelines to the floor.  Remember,      most fitness programs work, however, participants do not stick with them long enough to achieve a fitness lifestyle, because of the lack of psychological motivation to participate actively and continuously.

  1. Music:

Selection of Music: The careful selection of music for a ULD fitness class is by far the most important element, which makes up 65-70 percent of the fun experienced during a work- out.  Always choose fun songs to add the laughter, pleasure element. A healthier attitude contributes to better health.

 Number of Songs:  All songs are carefully mixed and recorded in a continuous play of music ranging from 12-14 songs per 60-minute workout.

 Length of Music: Individual songs should run from a minimum of 3-4 minutes from beginning to end, not 4 minutes.

 Interval of Music: Music should be continuous to allow participants to achieve their maximum results.

 The mood of Music: Always select upbeat songs to add the laughter and enjoyment to the workout, and watch the sweat and the smiles.

 Repetition of Music: Reuse certain songs your participants enjoy but add new choreography moves to keep it fresh, monthly.  Always keep about 70 percent of the old songs so participants can make a smooth transition from one workout to another.

 Timing: Play the latest line dance, slides or shuffle at the beginning and end of class to ensure participants are eager to return to class. This will allow them to be the first at the next event to show off their new dancing skills.

 Style of Music: The style/type of music varies from all genres of music and dance styles.        In fact, seventy-five percent of the music is African and African-American, from soul, hip-hop gospel, inspirational, reggae-ton and the remaining 25 percent consists of a mixture of other sounds and beats.  Use Old school music to start off the workout session, and popular new school music of medium speed for the warm-ups.


  1. Choreography:

Basic 4 Wall Line Dance Steps: Is done to the latest line dances, slides, and shuffles.

The Warm Up: You begin with a medium or slow speed song to do the warm-up leading up to the workout. It begins with stretching and doing light yoga.

 Get High Volume: For the next 4 songs, you perform intense high volume songs to tone every area of the body while simultaneously building muscles.

 Transition: At this phase, you play medium to slow speed music focusing less on cardio and more on toning.

 Cool Down: Play slower music to stretch out the muscles so they don’t feel pain or muscle fatigue. During the phase of the workout, you must stretch the muscles so they are not sore from overexertion. The music should be a slow old song that all ages would enjoy and even reminisce on.


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ULD Products and Merchandise

The store that customizes your fun, fitness, entertainment, and educational needs for the all!  We have what you need to start your new journey toward a 4GFitness Life.  Check out our Mr. Cardiotone Store for Merchandise and Fitness clothing!  Wanting to get your kids active and healthy. Check out our Kidzfitology site. It has programs ranging from Infants to Teens and customizable fitness party selections!

We offer a number of fitness options to meet your specific needs. Our curriculum makes use of fitness and education by combining our programs into a learning experience that enriches the emotional, cognitive, moral, creative, physical, and musical capacities of its participants.

Looking to activate a healthy life at a party, festival, or any other fun event? We can help you with that. Check out our Mr. Cardiotone Fitness Packages!  4G Fit Academy has everything you need to customize your party/event and turn it into one of memorable fun and fitness!

We have membership opportunities for those wanting to get the most out of our Mr. Cardiotone Store.

Get the most out of your fitness journey by taking advantage of our membership opportunities and affiliates offering products and services for a discount!

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PHONE: 505-398-3065


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