I just love Dancehall Jam! It makes me feel so cool and makes me feel like I can take on the world. The moves are so fun and have such memorable names. It seriously feels like I’m not working out when I take a Dancehall class. It goes by so fast and I sweat so much! If you’ve never tried it, you’re in for a treat.

Dancehall Jam shoot in DTLA

Dancehall Moves with Zen

Did you know that Dancehall is a popular genre of music in Jamaica? ?? The dancing came about when they wanted to help stage performances have more energy. Many popular Hip Hop moves are actually taken from dancehall so some of these moves might feel familiar and if not, you’ll definitely enjoy yourself. There’s nothing better than getting a one-on-one training with a professional and Zen is our go-to gal for Dancehall. She is so funny and so inspirational. She’s got spunk and her classes always end in sweatyness for days! You should definitely follow her Vegan adventures on insta.

Frog Back

Our first dancehall move is the Frog Back. This is all done in a squat position so you know you’ll be working your thighs and calves. There’s also an arm movement with it and the trick is to move the arm opposite the leg that’s moving. So sort of like walking, it’ll come natural.


This is a very popular Hip Hop move that you probably didn’t know came from Dancehall. You’re dipping your knee in the gap in between your legs one at a time. When you get the hang of this move, it’s really fun to let loose and groove to your own beat with your upper body. Do this for 5 minutes straight and believe me, you’ll feel the burn!

Tick Tock

Just like a clock, your hips¬†will tick tock and let’s start in a clockwise motion. To slow things down a bit, there are four corners you should hit; front, right, back and left. Once you get used to the rhythm you can try to go a little faster and even try counter clockwise. And challenge yourself by squatting down lower and see how low you can go!

Step Back with Booty Pop

Not only was hip hop influenced by dancehall, twerk dance was also derived from Jamaican moves. This one is a really fun move because not only do you get to make that booty pop, you also incorporate your standing strength and try to walk backwards. A little trick to get your booty to really pop is to place your thumbs on your lower back muscle and try to push it. Try it out and pop it, babe!

Dirty Wine Squat

Ooh, we’re getting to the super fun moves! Here’s another move that will improve your standing strength, in a wide squat stance, you basically do the tick tock really fast while going down to the floor and back up. If you repeat this move a couple of times, you’ll feel a burn in your inner and outer thighs. This is a fun one to do while doing mundane chores like dusting or washing the dishes. Try it out for yourself!

Knee In Dab

This one’s for the kids! Dabbing is a trendy dance moves for the kids and teens, so you’ll definitely be a hit when you master this move. You don’t know it, but you already know half of this move. You bring your knee in just like in the Butterfly and then DAB. That’s right, we’re doing the dab.So you drop your head into your slanted bent arm while the opposite arm is raised straight in a parallel direction.¬†It’s just like sneezing, but with style ?

Jump and Wine

I saved the best one for last! This is my personal fave, the Jump and Wine. You start in a squat position and jump up and go down doing the Dirty Wine! I have sooo much fun doing this move and jumping in different directions that I really don’t feel like I’m doing a workout, but after repeating it over and over, I definitely feel it in my legs and my calves. OH and I dare you not to smile while do this move.

Dancehall Jam Workouts Anytime, Anywhere!

Dancehall is just one of the hundreds of dance classes available in our online dance workout studio. We are an inclusive and supportive community of women who are on a journey to get fit through dance.

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