Tom and I enjoyed the movie Inside Out so much that I wanted to create an Inside Out Inspired Dance Workout! This is a fun workout for kids and kids at heart or anyone who likes the movie Inside Out!
Disclosure: This post contains affiliate links (at no cost to you).
Inside Out Inspired Dance Fitness Video
I had so much fun inventing ways to use the medicine ball for this workout to capture the character of Joy from Inside Out! This is the first dance workout that I’ve incorporated a prop or added fitness equipment. For this workout, you could use a lightly weighted medicine ball like I did or a ball that is a similar size that has no weight. Of course, using a lightly weighted ball will add resistance, therefore making the workout more difficult.
If your child is doing this workout, only add weight if he or she can control the extra resistance. The safest option for kids is a ball with no weight unless your child already has experience with resistance/weight training.
I chose the song, “Bundle of Joy” from the Inside Out soundtrack because it’s such a pretty and joyful song. You can really get into this routine by feeling the movements and how they go with the music.
There are many ranges of motion, primarily highs and lows, used in this workout to enhance the essence of the song. This also makes for a more effective workout. This workout is a full-body workout that has a lot of upper-body work when adding a medicine ball. Even with a non-weighted ball, the workout will have quite a bit of upper-body work without the extra resistance.
Using the ball especially with your feet is tricky, but it gets much easier with practice. You can always hold onto something sturdy when you do this section or when you’re first learning it.
JUST KEEP MOVING
The breakdown is made for you to go through as many times as you need. You may want to go through it before you do the full workout each time. You may want to do it one to three times and just do the full workout otherwise. Remember, it is for you and what you need specifically. Use it to suit your needs best!
This is a full-body cardio and toning workout. Keep your core engaged to get the most benefit for your abs and to protect your body. Activate your core throughout the routine by lengthening your body and drawing your belly button into your spine. You shouldn’t feel the moves or routine in your lower back. If you do find you feel it in your lower back, activate your abdominals and glutes even more.
Do a warmup before this workout and a cool-down after. You may also choose to do the breakdown a couple of times as you warm up.
Here are some ideas for you to use this workout (times are approximate):
15-Minute Workout – Do the breakdown 1x and full workout 3x. This would be slightly longer when cooling down.
30-Minute Workout – Do the breakdown 2x and full workout 6x.
45-Minute Workout – Do the breakdown 3x and full workout 9x. Alternate one breakdown with three full workouts. Follow with approximately 5-minute cool-down after your 45-minute dance workout.
“Bundle of Joy” Michael Giacchino – Inside Out Inspired Dance Workout for Kids and Kids at Heart
“Bundle of Joy” Michael Giacchino – Inside Out Inspired Dance Workout Breakdown with Christina
Using the ball during this workout makes for a fun and interesting challenge. I hope you enjoy trying this workout and possibly using a ball in this way for the first time.
I’d love to hear what songs or styles you’d like more of! What workout would you like me to make for you?
What I’m Wearing
20 Dance Workouts with Christina Chitwood
Here are 20 other dance workouts you can try!
Note: For all my dance workouts, see my dance fitness category.
Connect with me, @ChristinaChitwood, on social media: