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Use very light weight and high reps for the first set of each bodypart worked. (Begin with 25% of one-rep max and use strict form.) Slowly increase the weight used over the course of your workout, pyramiding up exercise to the heaviest amount. For a cardio workout, your warm-up should: increase your heart rate, blood pressure, oxygen consumption, dilation of blood vessels, lower joint lubrication and muscle and tendon elasticity. It should also include: Low-level aerobic activity that uses the same muscle groups and similar movement patterns that will be used during the main workout. Static stretches for all major muscles groups, especially the lower body.

Like their leader, many haven’t stopped smiling and laughing since the class began. For a dance/aerobics back class, the group’s choreography looks amazing. Still, the instructor isn’t satisfied. “Y’all didn’t get that easy step?” she laughs, presumably referring to the aforementioned “grapevine.” “We’ll do it one more time.” If hip-hop and funk aren’t your thing, don’t worry: Aerobics enthusiasts today have more choices than a couch potato with a satellite dish. You can exercise still sign up for a traditional step, low-impact or high-impact/low-impact class, but if you want to learn some self-defense while you sweat, you can check out a cardio kickboxing class.