INSTRUCTOR
MANUAL
B1
BASIC STEPS LEVEL 1
ENGLISH
Copyright © 2019 Zumba Fitness, LLC. | Zumba® and the Zumba logos are trademarks of Zumba Fitness, LLC.
Written by Zumba Fitness, LLC Written by Zumba Fitness, LLC
© 2018 Zumba Fitness, LLC. All Rights Reserved. Zumba®, Zumba Fitness®, and the Zumba Fitness
Logos are registered trademarks of Zumba Fitness, LLC. This Zumba® Basic Steps LEVEL 1 Manual is
the intellectual property of Zumba Fitness, LLC located in Hallandale, Florida. No part of this manual may
be copied or reproduced in any manner without the express written authorization of Zumba Fitness, LLC.
Unauthorized copying of this Manual is strictly prohibited.
Table of Contents
I.Zumba® Introduction……………………………………………………………………1
What is theZumba®Program?………………………………………………………………………………………1
Benefits of Zumba® Fitness. ……………………………………………………………………………………….. 2
About Zumba Fitness, LLC ……………………………………………………………………………………….. 2
About Beto ……………………………………………………………………………………………………………….. 2
II. The Science of the Zumba® Program …………………………………………..4
Physiology of Exercise Classes …………………………………………………………………………………….4
Benefits of Different Training Techniques?…………………………………………………………………….4
PhysiologyoftheZumba® Program: IntermittentTraining…………………………………………………5
Psychology of theZumba®Program ………………………………………………………………………………5
Monitoring Exercise Intensity………………………………………………………………………………………..6
III. The Warm-Up & Cooldown…………………………………………………………8
Purpose of the Warm-Up ……………………………………………………………………………………………..8
Purpose of the Cooldown……………………………………………………………………………………………..8
InstructorSafety Tips…………………………………………………………………………………………………..9
IV. Zumba® Music Essentials ………………………………………………………..10
Music Selection …………………………………………………………………………………………………………10
Class Application……………………………………………………………………………………………………….10
Flow of Music?……………………………………………………………………………………………………….. 11
Music Licensing……………………………………………………………………………………………………….. 11
V. TheZumba®Formula………………………………………………………………..12
The Three Elements of theZumba®Formula…………………………………………………………………12
Anatomy of a Song…………………………………………………………………………………………………….12
VI. Zumba® Basic Steps………………………………………………………………..15
Zumba® Basic Steps for Merengue ……………………………………………………………………………… 16
Zumba® Basic Steps for Salsa ……………………………………………………………………………………. 18
Zumba® Basic StepsforCumbia………………………………………………………………………………….20
Zumba® Basic StepsforReggaeton…………………………………………………………………………….. 22
VII. Creating a Choreography ……………………………………………………….24
Creating a playlist………………………………………………………………………………………………………25
VIII. Cueing ………………………………………………………………………………….26
IX. Getting Started on Your Career Path………………………………………..27
X. Equipment Considerations………………………………………………………29
XI. Zumba® Instructor Support & Information………………………………..31
XII. References……………………………………………………………………………32
I. ZUMBA®
Introduction
What is the Zumba® Program?
The Zumba® program is a Latin-inspired, dance-fitness class that incorporates Latin and international
music and dance movements, creating a dynamic, exciting, exhilarating, and effective fitness program. A
Zumba® class?known as a Zumba® Fitness-Party??combines fast and slow rhythms that tone and
sculpt the body using an aerobic/fitness approach to achieve a unique blended balance of cardio and
muscle-toning benefits.
The Zumba® program integrates some of the basic principles of aerobic, interval, and resistance training
to maximize caloric output, cardiovascular benefits, and total body toning. The cardio-based dance
movements are easy-to-follow steps that include body sculpting, which targets areas such as gluteus,
legs, arms, core, abdominals and the most important muscle in the body?the heart.
Dancers and non-dancers alike immediately and easily master a Zumba® class because previous dance
experience is not necessary. A Zumba® class creates a party-like atmosphere that provides a non-
intimidating opportunity for non-dancers, new exercisers, or those who have previously hesitated to
participate in group classes.
At the same time, dancers and veteran exercisers thoroughly enjoy the change of pace?exercising in a
healthy, fun, party-like environment. All students feel comfortable knowing that they can just go with the
flow and enjoy a Zumba® Fitness-Party. The Zumba® program?s passionate and explosive Latin and
international music rhythms motivate participants during class, making them want to return again and
again!
The Zumba® program is an effective, innovative, and exhilarating workout designed for everyone. The
primary elements that make it so unique and successful are:
? It?s a blast! The Zumba® program is ?exercise in disguise.? Participants have a blast and don?t
even realize they?re exercising. In fact, it feels so good, people want to do it every day.
? It?s different! The music, the steps, the moves, the class, the energy . . . nothing compares to a
Zumba®Fitness-Party!
? It?s easy! The Zumba® program is designed for everyone. People of any fitness level, from any
background, and of any age can start the program right away. The program?s basic steps formula
makes it easy for everyone.
? It?s effective! The Zumba® program is a cardio-based workout with components of
resistance/sculpting training to tone the entire body and achieve fitnessgoals.
The key to achieving fitness goals is to adhere to a fitness program. The Zumba® program is so easy and
enjoyable that people can?t help but want to do it again and again. The more they participate in the
Zumba® program, the better they feel. When they see their bodies beginning to change, they are
motivated to keep coming back. These positive results add to the reasons why Zumba® classes are
always full?students quickly learn that a Zumba® class is so easy, effective, and exhilarating that anyone
can do it. The Zumba® Fitness-Party is, indeed, great for the mind, body and soul!
Benefits of Zumba® Fitness
Here are some of the primary benefits of the Zumba® program:
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? Great dynamic core workout?The Zumba® program uses moves throughout the class that
require a great deal of control of the midsection of the body (abs and back). This has the potential
to translate into a tighter more defined torso (stronger abs andback).
? High caloric expenditure?The Zumba® program follows aerobic and interval training methods to
incorporate high levels of activity, which translates to high caloric expenditure. Note: This varies
from individual to individual, depending on variables, such as: fitness level, participant?s familiarity
of routine, intensity level, etc.
? Easy, non-intimidating learning environment?New dance steps are presented in an easy-tofollow,
exhilarating and party-like format.
? Weight loss?As with any exercise program, consistency and a sensible, well-balancednutrition
program will increase the likelihood of weight loss.
? Positive self-image?Nurtures a high level of ?feelinggood.?
? A sculpted body?Zumba® classes will potentially reshape all parts of your body, including your
upper body, lower body, mid-section, heart, and mind.
? Exercise in disguise?A Zumba® class is a GREAT SWEAT! Most people say they are having a
blast and don?t even realize they are exercising.
About Zumba Fitness, LLC
In 2001, when Alberto Perlman (CEO) and Alberto Aghion (President and COO) teamed up with Beto
they knew they had created a fitness phenomenon. What they didn?t know was that the Zumba® program
would become a worldwide fitness phenomenon so quickly. By 2007, the Zumba® program had 10,000
instructors, was available in over 30 countries, sold over three million DVDs, and had almost a million and
a half people taking Zumba® classes on a weekly basis.
Zumba Fitness, LLC began its first major launch with an infomercial that created a strong demand for
Zumba® instructors. Within a few short years, the company offered official instructor training workshops all
around the world.
The Zumba® program?s popularity continues to grow, fueled by the many national and international
presentations and conventions the company attends. Additionally, the company?s alliances with
professional associations in the fitness industry have supported the Zumba® program?s reputation as an
accredited program.
Zumba Fitness, LLC works closely with professionals from the American Council on Exercise (ACE), the
Aerobics and Fitness Association of America (AFAA), IDEA Health & Fitness Association, and the
American College of Sports Medicine (ACSM) to ensure that its programs and trainers adhere to industry
standards
About Beto? Chief Creative Officer and Co-Founder of Zumba
Beto is the creative genius behind the Zumba® program, the fitness formula that has revolutionized the
way millions of people think about exercise. Beto began as a fitness instructor in his home city of Cali,
Colombia, and upon arriving to teach class one day realized he had left his traditional aerobics music at
home. In a moment of spontaneity, he unpacked his personal salsa and merengue tapes from his
backpack, popped them into the sound system and taught his first Zumba® class.
After a successful career as a trainer and choreographer in Colombia, Beto made the big move to the
United States. Armed only with his personal charisma and unstoppable will power, he sold all his belongings
and moved to Miami in search of the American Dream. He didn?t speak a word of English.
Beto initially had a rough time settling into his new environment?he ran out of money and had to sleep in
a park for two nights?but due to his relentless dedication he managed to quickly surpass this period of
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hardship. After several months, his talent and magnetism landed him a job as an instructor at a
prestigious local health club. And with his catchy, danceable aerobic routines performed to upbeat
international rhythms, Beto?s class (not yet known as a Zumba® class) became the most popular at the
gym. He also became renowned for his sincere passion and drive to help people enjoy their workout,
consequently improving their lifestyles.
In 2001, his innovative style caught the attention of two entrepreneurs: Alberto Perlman and Alberto Aghion.
Instinctively seeing enormous business potential, they wasted no time in teaming up with Beto to form
Zumba. The three of them have since turned the Zumba® program into a global movement as the
largest branded dance-fitness program in the world.
Beto teaches master classes around the world, trains instructors to teach Zumba® classes and in his role
as Zumba?s chief creative officer produces popular soundtracks that earn international acclaim.
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II. The Science of the Zumba® Program
Physiology of Exercise Classes
To best understand the physiology and benefits of the Zumba® program, first take a look at the group
fitness industry as a whole. Group fitness classes are based on the following three components of fitness:
Cardio respiratory/Aerobic?Includes cardio capacity and endurance. Aerobic exercise is generally
considered as working between 60 percent to 85 percent of one?s estimated maximum heart rate. Since
aerobic exercise (with oxygen) ?fuels? the muscles for the performance needed, participants can exercise
for longer periods of time aerobically than anaerobically. Many aerobic classes follow a bell-shaped curve
in terms of the cardiovascular intensity. Interval Training is a type of cardio respiratory/aerobic training.
Muscular Fitness?Includes strength and muscular endurance. Muscular strength refers to working at a
maximal effort, while muscular endurance refers to the ability to repeat muscle contractions for a
sustained period of time. Muscular strength is usually an anaerobic exercise (without oxygen), meaning
the participant is working above 85 percent of one?s estimated maximum heart rate. Since anaerobic
exercises do not use oxygen as the primary ?fuel? for the muscles, anaerobic exercises can only be
performed for a short period of time before fatigue, failure, or high levels of lactic acid release occur.
Flexibility? Includes programs that increase the flexibility of muscles; improve joint mobility and muscle
suppleness such as stretch classes, Pilates, and others. Flexibility improves the elasticity of the muscles
and the range of motion of the joints.
Benefits of different training techniques
The Zumba® program has been structured to incorporate all three of the above categories. This provides
the most efficient use of class time and allows participants to achieve the highest level of results possible.
Each of the components of fitness utilizes the systems of the body in different ways, causing different
types of adaptations.
Cardio respiratory training impacts the cardiovascular system and respiratory system which is made up
of the heart, lungs and blood vessels. It primarily utilizes the aerobic system for energy, meaning ?with
oxygen.? Therefore some of the major benefits are:
? Strengthens the most important muscle in the body, the heart
? Improves resting heart rate
? Improves circulation
? Raises your metabolic rate
? Helps to regulate cholesterol levels
? Can help prevent heart disease.
Muscular fitness is made up of two elements: muscular endurance and muscular strength. The benefits
are:
? Builds muscular strength
? Increases bone density
? Improves posture
? Critical in the prevention of injuries.
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Flexibility refers to the ability to move your joints through full range of motion. The benefits of flexibility
are:
? Reduce risk of injury
? Greater movement around joints
? Better posture
? Less muscle tension and soreness.
Physiology of the Zumba® Program:
Intermittent Training
A participant in a Zumba® class reaps the fat-burning and muscular toning benefits of an aerobic and
anaerobic workout by incorporating cardio boosting dance segments and resistance training exercises. A
Zumba® class is not a class that follows a traditional bell shape curve. You may have seen this pattern in
the past: warm up, work your way to a peak around the middle of the class and then drop down the
intensity until you cool down. Due to the varying intensities of the rhythms and songs, the Zumba®
program allows for varying intensities of work and recovery. Therefore, the graph would have various
peaks throughout the class, similar to the concept of interval training.
Interval training is defined as a type of cardiovascular training that incorporates periods of work and rest
that are measured by time and intensity. Usually, these two variables are inversely related. The higher the
intensity, the lower the time spent in the interval. The lower the intensity the more time you can spend in
that segment.
The Zumba® program follows neither the traditional bell-shaped curve, nor does it precisely follow the
guidelines of interval training. Instead, the Zumba® program combines the laws of aerobics with the laws
of interval training, to provide intermittent training.
Intermittent training is defined as variable intensity training or spontaneous training. It is a less
structured form of interval training with randomly interspersed peak segments followed by lower-intensity
recovery periods.
Is intermittent training successful? Yes! By using the previously proven, successful techniques?aerobic
training, muscular fitness, and interval training?and you have a dynamic combination that works.
Psychology of the Zumba® Program
While physiology may be the reason behind weight loss, muscle toning, and body changes, the
psychology of the Zumba® program is the key motivator and primary factor behind its success. Without its
powerful psychological benefits, students would not obtain the physiological benefits.
The Zumba® program helps students succeed because:
? The Zumba® program combines high energy and motivating music with unique moves and
combinations thatallow Zumba® participants to dance awaystress.
? The Zumba® program is based on the principle that a workout should be easy, exhilarating and
effective. That way Zumba® participants stick to their fitness program and achieve long-term
health benefits.
? The Zumba® program breaks the mold by making fitness an exciting, invigorating activity. A
Zumba® class is not an exercise class that people ?have to? do, but rather one that they ?want to?
do. Zumba® participants do not say, ?I should? go to class. They say, ?I can?t wait? to go to class.
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? By having a blast in class, participants naturally increase the intensity of their movements. The
magic of the music motivates participants to perform movements with more intensity than if they
were doing a series of regular squats or a set of controlled lat-pull downexercises.
? The Zumba® program is not only great for the body, it?s also great for the mind. It?s a ?feel-happy?
workout. The Zumba® Fitness-Party? helps improve self-esteem, self-confidence, and self-image.
The success behind the Zumba® program is that participants keep coming back because they are having
so much fun and don?t realize they are actually working out. When they begin to see and feel the results,
the cycle continues.
Over the years, numerous studies have been conducted on the effects of exercise on the human body.
Not just from a physical standpoint, but also on how exercise affects us mentally and emotionally. Many
students start a fitness program to attain a physical goal. One major attribute that makes the goals
attainable is the emotional connection created.
Beto invented the Zumba® program by accidentally forgetting his music. He continued because of how it
made his students feel and how it impacted their lives. As instructors, we are empowered with this unique
opportunity to make an impact in our students? lives; physically, mentally, and emotionally. Having the
passion to help, inspire and motivate others is just as important to your students? success as music and
choreography skills.
Monitoring Exercise Intensity
Monitoring exercise intensity is important on both ends of the spectrum: A participant should not be
working too lightly or too intensely. How an instructor monitors heart rate will depend on several factors:
? Does your facility require a certain method of monitoring (e.g., 6-second count, 10-second count,
use of Rate of Perceived Exertion Chart, etc.)?
? Your learned philosophy/experience with monitoring heart rate.
If your facility requires a certain method, you would follow their procedures. Otherwise, be sure to use one
of the industry suggested techniques:
Monitor heart rate using your pulse
Using the first three fingers of one hand, locate your pulse at either the radial artery (located on the thumb
side of wrist when palm is up) or the carotid artery (on the side of the neck, next to the throat). It is
generally recommended to use the radial pulse because manipulation of the carotid artery can cause the
heart rate to change. Use a 10-second count to calculate Target Heart Rate. Immediately after exercise,
find the desired artery. Begin with the count of one for 10 seconds. Then multiply by six to get the heart
rate for one minute. Use the Karvonen Method (described below) to determine if your heart rate is in an
appropriate range.
Use a heart rate monitor
This is another simple way to monitor exercise exertion.
Monitor heart rate using perceived exertion
A numerical value is given to subjectively rate the level of exertion. Rating of Perceived Exertion (RPE) is
a scale devised by Dr. Gunner Borg to be used by the fitness class participant to rate the student?s
perception of exercise intensity on a 10-point scale. (Range: 1 = very light / 10 = very hard). A client
should exercise between an RPE of 4 (strong) and 5 or 6 (very strong).
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UsetheTalkTesttomonitorexertion
This is the simplest method of evaluating exertion levels. If your students can talk comfortably and
rhythmically while they are exercising, they are most likely in an aerobic state. If your students find it
difficult to talk while exercising, they are most likely above their target heart rate.
Karvonen?s Method
The key to effective aerobic training is to train within an individual?s aerobic training zone. An appropriate
range of training that accommodates most levels of fitness is from 55 percent to 85 percent of maximum
heart rate. The first step is to calculate the heart rate zone for your students. Listed below are two
methods for calculating a student?s target heart rate:
Target Heart rate = 220 ? age = Predicted
maximal heart rate
Target Heart Rate = 220 ? age = Predicted
maximal heart rate
-Resting Heart Rate = Heart rate reserve
X 40% ? 85% (Use Your Desired Level of
Intensity)
X 55% to 90% = (Use Your Desired Level of
Intensity)
+ Resting Heart Rate = Target Heart Rate = Target Heart Rate
Example: Example:
220 ? 60 = 160 ? 60 = 100 x 60% = 60 + 60 =
120 target heart rate
220 ? 60 = 160 x 60% = 96 target heart rat
Note that different percentages are used in these two formulas. The Karvonen Formula is the preferred
method because it factors in the individual?s resting heart rate. But keep in mind that both of these
methods provide estimates only. Other factors can affect the appropriate target heart rate for any given
student. For instance, women generally have a higher heart rate than men when doing the same work
and people over 65 may have higher maximal heart rates than the Karvonen Formula suggests.
Heart Rate Tips
The best way to take a resting heart rate is to measure it for one full minute, first thing in the morning as
soon as you get out of bed. Take heart rate measurements three days in a row and use the average of
those three in the formulas asking for resting heart rate.
Use the lower end of the range for beginners and use the higher end of the range for advanced students.
For the intense part of the interval, stay closer to the higher end and for recovery stay closer to the lower
end of the range.
It is helpful to take a recovery heart rate five minutes after the aerobic portion of the class, during the
cool-down phase. The recovery heart rate should be below 120 beats/minute. Higher rates suggest an
insufficient cooldown or a low fitness level. With improvements in fitness, the student?s heart rate will
return more quickly to its resting state.
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III. The Warm-Up & Cool down
A warm-up generally consists of a gradual increase in intensity in physical activity to prepare the body for
more vigorous exercise. For example, before running or playing an intense sport, an athlete might slowly
jog to warm their muscles and increase their heart rate. It is important that warm ups be specific to the
activity, so that the muscles to be used are activated.
Purpose of the Warm-Up
The purpose of the warm up is to:
? Increase core temperature
? Gradually prepare the muscle and joints for the movements that will follow
? Prevent damage to the skeletal muscle, connective tissue, and the heart
? Increase blood flow
? Warm up the muscles
? Lubricate the joints
? Prepare certain major supporting muscles: calf, lower back, and hamstrings
? Begin a gradual cardio increase into the cardio section
? Introduce/preview movements (prepare body for movements to come)
Beto?s recommended warm-up structure is rhythmic and includes:
? Basic footwork patterns such as step touch, with a few variations of the arms, shoulders, chest and
back
? Cardio?adding a little intensity, direction, and a larger range of motion
? Toning?muscle activation targeting the CORE and lower body
The warm-up in a Zumba® class can be anywhere from 1-3 songs, depending on the length of each song,
the length of your class (45 min. class vs. 60 min. class), and the level of your class. Beginners and active
older adults generally require a longer warm-up segment.
It is important to remember that the movements during a warm up should be low intensity and build
gradually. Start with moderate range of motion movements and slowly build to a greater range of motion
as the body warms up. Movements or repetitions that lead to muscle fatigue are inappropriate and
movements that are performed too rapidly or without control should be avoided.
Cooling down during exercise, allows the body to gradually transition from a state of exertion to a state
of rest or near-rest. Cooling down allows the heart rate to return to its resting rate and may reduce
dizziness after strenuous workouts.
Purpose of the Cooldown
The purpose of the cool down is to:
? Gradually decrease the heart rate
? Gradually decrease the body temperature
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? Prevent a sudden stop and prevent blood pooling: If participants stop suddenly, their blood may
pool, causing dizziness, nausea, or cramping (gradual slowing of the ?pumping blood flow? is
important to avoid those possible effects)
? Stretch the muscles for flexibility as well as to prevent cramping or future injury
? Transition from large muscle movements to smaller muscle movements
The cool down segment of a Zumba® class should last at least 3 to 5 minutes with a gradual decrease
in heart rate followed by some static stretching. Try using rhythms such as a slow cumbia or Tango
(learned in Basic Steps Level 2) or gradually doing movements in half time to other rhythms. The cool
down can then be ended by a slow/mellow song for static stretches and breathing techniques.
Instructor Safety Tips
? In the warm-up or cooldown section of your class, you should not include movements that cross
the horizontal midline of the body. In other words, keep the head above the heart.
? Do not lock the elbows or knees (especially ?Merengue?arms).
? Watch for ?stacked? joints (are knees over ankles, and hips over knees, when appropriate?).
? Knees should stay behind the toes in moves such as lunges/squats (i.e., do not overextend or
hyperextend joints).
? For some steps and turns, be careful not to torque the knee (knee stays in line with the toes).
Fitness industry standards recommend that the following muscle groups be addressed in both the warm
up and cooldown:
? Neck Region
? Upper and Mid-Back
? Deltoids (Shoulders)
? Chest and Arms
? Core (Lower Back)
? Quads and Hamstrings
? Gluteal and Hip Area
? Calves/Ankles/Shins
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IV. Zumba® Music Essentials
The choice of music for a Zumba® workout is one of the most important elements in a Zumba® class.
Music, in combination with a great positive attitude and easy-to-follow moves, helps to make the class
successful in the following areas:
? Creates a ?party-like? feel in the class
? Motivates participants
? Empowers participants to achieve fitness goals
Use the music to create:
? A feeling of passion
? High energy in the class
? A positive mood in the class
? Motivation for class participants
? Appropriate target heart rate range levels
? Desired long-term fitness results
Music Selection
Zumba?s roots are founded in the rich rhythms of Latin cultures. As Zumba?s outreach has spread
globally, the program has embraced all international rhythms, expanding Zumba?s foundation to include
Latin and international rhythms. As Zumba continues to tap into the outreach of music worldwide, there is
also a focus of bringing rhythms together, creating a fusion of music.
Class Application
It is essential to maintain the music in Zumba® classes consistent across the board to ensure that the
proper Zumba® flavor and intentions are delivered worldwide. To be a true Zumba® class the song and
rhythm selection must be a blend of Latin, international and fusion rhythms and influences, reflecting our
rich roots and foundation.
When a student participates in a Zumba® class anywhere in the world, they should expect to experience a
variety of rhythms throughout the class rather than being dominated by just one rhythm. If you teach a
class that contains mostly Salsa songs, then that is a Salsa class, not a Zumba® class. If you teach a
class that is mostly Reggaeton/Hip-Hop, then that class is a Reggaeton/Hip-Hop class, not a Zumba®
class.
Zumba allows you to be creative with your choice of music. It is okay to add a taste of a rhythm that may
be popular in your region or country, but remember that a majority of the Zumba® class must be in
keeping with its Latin and international roots. These rhythms will allow for the electric and party-like
culture all Zumba® classes should convey.
Also note that international music does not refer to the language the music lyrics are sung in but rather to
the rhythm that is heard and felt.
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Flow of Music
A Zumba® class is a continuous flow. While it is encouraged to take water breaks, it is important to
maintain the party atmosphere with little to no breaks in the music and dance. In Zumba® classes we do
not stop to break down choreographies. Instead, we use layering to teach foundational moves and build
in intensity and/or variations.
Music Licensing
Be sure to check with your local music-licensing agency for any fees required in your country to play
music in a dance/fitness class.
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V. The Zumba® Formula
The Zumba® Formula makes the Zumba® program unique and revolutionary in the fitness world. The
three elements to the formula are in themselves not unique, but the combination of them results in a
special, new, and dynamic fitness experience!
The Three Elements of the Zumba® Formula
The Zumba® Formula: Z=MC2
Zumba®= Music/Core Steps/Choreography
1. Music?Music is the driving force and most important element of the Zumba® formula. The flavor
of the music comes from the creativity, passion, and story that the artists have created. Instead of
the use of 32 count music to create a workout, the Zumba® Formula uses the flavor to bring the
party to the class. It?s this approach of letting the music drive the moves that puts the Zumba®
program in a class all its own.
2. Core Steps?Each Zumba® rhythm has a unique feel and authentic inspired steps. Within each
of the four basic rhythms, Beto has created four basic movements. The Zumba® Formula applies
a systematic approach to each movement to add variety using arms, beat, rhythmic, directional
and fitness variations. The use of these variations creates an endless amount of options, all
based on four basic movements.
3. Choreography?The method of choreography that the Zumba® Formula uses is unique in the
fitness world. It uses the music to dictate the movements. As we mentioned in Step 1, the artists
wrote the songs to tell a story. All the musical stories are broken down into different sections:
Intro, Verse, Chorus, Musical Bridge, Tags, etc. The Zumba® Formula takes one of our basic
movements in the rhythm of a particular song and matches it to each section of the music. In the
music, whenever that section repeats itself, the same basic movement is repeated as well, so that
each musical section has a matching movement.
Example:
A. Verse: Merengue March
B. Chorus: Beto Shuffle
C. Verse: Merengue March
D. Bridge: Merengue 2
E. Chorus: Beto Shuffle
AnatomyofaSong
1. Intro: The first part of the song before the verse or chorus begins. Can be used to introduce an
upcoming step.
2. Verse: Usually the ?story? or ?talking? part of a song. Usually occurs 2-3 times in a song. The
musical phrasing is the same each time, but often the words are different.
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3. Chorus: The chorus is generally the same words (and same musical phrasing) each time it is
played. The title of the song is often repeated in the chorus.
4. Break, Bridge, Tag, Musical Interludes: These are pieces and parts of a song that are not part
of the verse or chorus. Sometimes it can be a pause (break) in the song, a bridge between parts
(bridge), a musical segment (musical interlude), or an unusual set of beats (2, 4, 6). Use these
parts of the song to be creative.
Sample song
1. Intro
2. Verse
3. Chorus
4. Break
5. Verse
6. Chorus
7. Musical Interlude
8. Chorus
9. Ending
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 13
Zumbagram? Music Map
When creating your Zumba® class choreographies, selecting and understanding your music is step one.
Listen to your music carefully and map it out to understand the song structure. Once you are comfortable
with the music, movement selection for each section of the song will come easily and natural.
Beto created an artistic vision of what the music in a Zumba® class looks like with the Zumbagram?
Music Map. The use of a Zumbagram? music map gives a complete visual roadmap of how a song is
structured, not just in the changes of music, but what and where the segments repeat. The Zumbagram?
is a great aid to be able to build a choreography that follows the Zumba® Formula.
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 14
VI. Zumba® Basic Steps
Basic Steps for Merengue, Salsa, Cumbia, and Reggaeton
In this practical section of the Basic Steps Level 1 Instructor Training Course, the Education Specialist will
lead you through these steps for the above rhythms.
1. Learn four basic leg movements.
2. Add arm (or leg/body) variations to the leg movements.
3. Add beat/rhythmic/directional variations.
4. Add fitness/athletic variations.
5. Then, add style, technique, and attitude into the movement. This is more advanced, but will be
introduced here. Style, technique, and attitude are developed with time and practice.
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11
Zumba® Basic Steps for MERENGUE
The Dominican Republic is usually credited as the origin of Merengue, although many Latin American
countries have stylistic adaptations of this rhythm. It is a faster pace rhythm, about 120-160 beats per
minute, where every beat has an equal and heavy accent. Common instruments are tambora, Congo
drums, mambo trumpets, and guiro.
Accented beat: Each beat contains the same amount of accent?like a marching beat.
12341234
same same same same same same same same
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 16
Zumba® Basic Steps for
MERENGUE
Movement Arm Variation Beat/Rhythmic/
Directional Variation
Fitness/Athletic
Variation
1.
March
? Hips Shoulders
? Chest Elbow
? Up and Out
? Beto 7
? Merengue Box
? V Step
? Biceps, Triceps,
Chest, Back,
Shoulders
? R. O. M.
2.
2 Step
? Hips Shoulders
? Chest Elbow
? Up and Out
? Beto 7
? Beat-# of side steps
? Zig-Zag
? Goal Post
? Disco with
Punch and Side
Tap
? Disco with
Punch and Side
Kick
? R. O. M.
3.
6 Count
Side-to-Side
? Hips Shoulders
? Chest Elbow
? Up and Out
? Beto 7
? Cross in Front
? One side only and
combine
? Squat
? Beto Swing
4.
Beto Shuffle
?
Arms ?
Travel
? 4 singles 2 doubles ? 3 + Hop
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 17
Zumba® Basic Steps for SALSA
Salsa is a blend of many cultures strongly influenced by Cuba, Puerto Rico, and Africa. Common
instruments include the timbales, conga, clave, trumpet and trombone. Salsa has a very distinctive beat.
Salsa music has many instruments that help dictate the beat. When we learn the dance movements we
will use the timing of: 1, 2, 3, pause:
123 456 78
pause pause
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 18
Zumba® Basic Steps for
SALSA
Movement Arm Variation Beat/Rhythmic/
Directional Variation
Fitness/Athletic
Variation
1.
Salsa Right & Left ? Hair Brush
? Cuban
? Out and Cross
? Kick, Kick
Out Together
? Knee, Knee Squat
2.
Salsa Front & Back ? African Arms
? Body Roll
? Front back/4 Walls
? Leap Cross, Step
Step Kick Step
? Salsa Front,
Rear Lunge
3.
2 Steps
? Pump to the Side
? Maracas
? 2 Step Turn
? 2 Step Goal Post
? 2 Step, Knee
Up/Arms Circle
? 2 Step, Arms Front
Knee Lift Arms
Under
4.
Rock Back
? Rock Back Arms
? Cha Cha, Rock Back
? Rock Back Turn
? Around the World ? High Knees, Circle
Arms
? Hip Hop Rock Back
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 19
Zumba® Basic Steps for CUMBIA
Cumbia is known as the rhythm from Colombia, South America, but also has influences from Africa and
Europe. Cumbia is known to have a tropical or Creole flavor to the music. Percussion is a key instrument
group, which includes the guiro, accordion and tambora.
Accented beat: Basic rhythm is 4/4 and it feels like a ?hard, soft? ?hard, soft? ?hard, soft? beat, where the
?and? is soft: 1 and 2 and 3 and 4 and
1& 2& 3& 4&
hard soft hard soft hard soft hard soft
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 20
Zumba® Basic Steps for
CUMBIA
Movement Arm Variation Beat/Rhythmic/
Directional Variation
Fitness/Athletic
Variation
1.
2 Step ? Alternating Arms Up
Up Down Down
? Raise Up and Down
?
Forward and Back
? Forward and Back
with Body
Forward
? Hip Hop
? Hip Hop
Chest
Pump
2.
Right leg front & back,
Left leg front & back
? Arms Up / Shoulder
Up and Down
? Dress Arms
? Travel to the Side
? Turn It
? Hip Hop
? Hip Hop and Turn
3.
Sleepy Leg ? Candle Arms
? Dress Amrs
? 2 Slow 4 Quick
? Travel Outward Turn
? Travel Inward Turn
?
Oblique Up
and Down
withTravel
? Qblique Up
and Down
with Travel
and Jump
4.
Sugar Cane
Machete
? Sugar
Cane Arms
?
2 Machete, Travel ? Machete,Triple Run
with High Knees
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 21
Zumba® Basic Steps for REGGAETON
Reggaeton has Jamaican influences and was made popular in Puerto Rico and Panama. The music has
a heavy bass drum beat. The primary instrument is a Reggae-style drum.
Accented beat: In 2 measures of 4 beats each, beats 1 and 5 are heavily accented. Beats 2 and 6 are
significantly less accented than 1 and 5.
12 3456 78
hard soft med med hard soft med med
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 22
Zumba® Basic Steps for
REGGAETON
Movement Arm Variation Beat/Rhythmic/
Directional Variation
Fitness/Athletic
Variation
1.
Stomp ? Rows
? Circle
? Single Single, Pose ? Single, Single, Twist
? Single, Single, Knee
2.
Knee Lift
? Arms Under
? Shoulder
Brush
? Single Single Double
? Single Single Double
with Arms
? High Knees 2,Travel
3
? Single Single
Crunch
3.
Destroza
?
Arms Towel Side to
Side
? Arms Up Side to
Side
? Arms Up and Down
Side to Side
? Side To
Side (Jump
Switch)
? Turn It
? High to Low
4.
2 Step Bounce
? Arms Push
? Arms Pull
? Single Single Double ? 4 Singles, Double,
Strong Arms , ROM
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 23
VII. Creating a Choreography
Here?s how to begin to create choreography, using Merengue as an example:
1. Choose a Merengue song.
2. Listen to the song several times. Memorize your music!
3. Identify the verse, the chorus, and any tags orinterludes.
4. Choose 3-4 moves from your Merengue chart.
5. Assign a move to each of the above. For example, here is asong;
Intro music: Get into the groove!
Verse: Do movement 1
Chorus: Do movement 2
Verse: Repeat movement 1
Chorus: Repeat movement 2
Tag: Do movement 3
Verse: Repeat movement 1
Chorus: Repeat movement 2
Tag: Repeat movement 3
Chorus: Repeat movement 2
Chorus: Repeat movement 2
If there is more than one type of tag or interlude, consider adding a fourth movement.
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 24
Creating a Playlist
Once you have your choreographies down, choosing the order for your playlist is essential. Here is a
guide to creating a great playlist that will help ensure your students sweat and get a serious work out!
Bringing your heart rate up and down with each rhythm will help to create an intermittent training effect all
while keeping your music selection varied and fun! The intensity of each song will depend on the
choreography, speed of the rhythm and length of the song. Many genres can be used to increase or
decrease the heart rate in class. Please note that the following playlist is just an example. Feel free to
create your own playlists.
Song # 1 Warm Up Rhythm (.Step Touch HR)
Song # 2 Warm Up Rhythm (. Cardio HR)
Song # 3 Warm Up Rhythm (.. Toning HR)
Song # 4 Merengue (. HR)
Song # 5 Salsa (. HR)
Song # 6 Reggaeton (. HR)
Song # 7 Cumbia (. HR)
Song # 8 Merengue (. HR)
Song # 9 Salsa (. HR)
Song # 10 Reggaeton (. HR)
Song # 11 Cumbia (. HR)
Song # 12 Cool down (. HR)
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 25
VIII. Cueing
Cueing techniques help to ensure students? success and enables them to execute proper form, learn
complex patterns, and change the movements at the precise time the instructor changes.
Three types of cueing styles are used within the industry; visual, verbal, and tactile.
Visual Cues-Using physical movements to demonstrate a new move, direction change, timing variation,
or form correction. Arm and hand gestures are the most effective signals for the majority of clientele.
Verbal Cues-The use of specific terminology to describe a footwork pattern, concentrate on a muscle
action, make a correction in form, count repetitions, or count down to a change either in the music or a
specific movement. Many instructors use verbal cues to give affirmations in class, encourage their
clientele, and regulate specific intensities
Tactile Cues-Also referred to as kinesthetic or physical cueing, this method involves physically touching
your clientele. Making sure a student is using the proper muscle group by touching that muscle helps
them focus on the correct action. Proper alignment may need to be corrected by helping a student get
into a proper position. Assisting a muscle contraction during fatigue may help to prevent injuries as well.
Zumba® classes use primarily Visual Cues. The changes in the music dictate the timing of different
movement, choreography changes, or variations in each routine. The Zumba® instructor uses visual cues
to show the participants what the actual change in the movement is. Simply put, the music tells us
“when,” the instructor shows us “what.” The use of visual cues gives the class a more party-like
environment. If you are accustomed to verbal cueing, you might try minimizing the use of verbal cues and
slowly switch to more visual cues.
Your choice of exact visual cues will vary from instructor to instructor. Clear and consistent cues will help
your students understand exactly what to do. Within the music, you want to allow for adequate time to
execute your cue before the next move has started. Depending on the genre of music and the tempo, you
may need 4 or 8 beats ahead of the change.
Cueing is a skill just as dancing is a skill. It needs to be practiced to be perfected. When practicing your
choreography for classes, make sure you practice your cueing signals so that it starts to become more
consistent for you and your students.
Beto, the creator of the Zumba® program, relies mostly on visual cues. If your facility requires the use of a
microphone, then you should abide by their rules. In large rooms and large classes, participants often rely
on hearing the cues if they cannot see the instructor. Even in smaller classes, some instructors use the
microphone as an extension of their voice, to protect their vocal cords.
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 26
IX. Getting Started on Your Career
Path
Now that you have taken your B1 training, here is a checklist of steps to get you started on the right path.
Remember this is just a guide and can be taken at your own pace.
In the next week:
1. Review your B1 materials and manual to solidify basic steps.
2. Start memorizing 1 song at a time from the My First Class® set (available only to ZIN? members)
? Map out the music for each song using the Zumba®formula
? Learn your music first as it will help when working on memorizingchoreography
3. Practice cueing
? After learning the routines, practice teaching while incorporating yourcues
? Inserting your cueing in your choreography helps with timing, consistency, and ensures the
success of your students
4. Practice your choreographies with family and friends
? This will help get over some of the nerves of teaching your firstclass
? It will also help you refine your cueing skills
5. Marketing!
? After you join ZIN?, access your ZIN? benefits and create your personal webpageon
zumba.com
Download free social media assets & design your business cards easily on ZIN® Home
Week two: networking/job opportunities:
1. Connect with ZIN? members in your area.
? Get on the Zumba® forum and read the “newbies” section to get some questions
answered, get some ideas on marketing, or to connect with people in yourarea.
? Connect via social media. Connect with instructors about possibilities for getting onsubstitute
lists, adding additional classes, team teaching, coming in a class toteach
one or two songs, or being a part of larger events like a Zumbathon® or master class.
2. Facilities. There are numerous types of places you can teach Zumba® classes. Remember that a
proper Zumba® class facility should have adequate space, proper flooring, good ventilation, and great
sound. Some examples of options to teach Zumba® classes include: gyms/fitness centers, personal
training locations, community centers, martial arts studios, dance studios, colleges, places of worship,
night clubs, etc.
? If you are a contractor or renting a space from a facility, you may
have to be responsible for insurance, music system, handling your own
check-in of students, promotions, and marketing. You may have the
opportunity to charge different fees, have discount packages, or
memberships.
? Eventually some people choose to open their own space, business,or
facility. Taking time to build up your clientele andestablish
yourself and your name in the community is a major key to the success
of venturing out on your own.
3. Asking for a job and auditions.
? Phone calls and face to face connections make a great impression when looking for a place to
teach.
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 27
? If you work out at a gym or take classes somewhere, ask to speakwith
the aerobics director, fitness manager, or the person that handles the scheduling of classes. Let
them know you are a LICENSED Zumba® instructor and are inquiring if there is a need for a
Zumba® class or a need for substitutes.
? Most facilities will have you audition. Auditions are a typical aspect of the fitness hiring process.
Be prepared to have an audition before gettinghired.
? Different facilities have different arrangements for compensation. If you are unsure of what to
charge, check out your market, speak with other instructors and decide where you fit in according
to your level of experience.
? Always check with your employer on whether or not you are covered for liability and music
licensing fees.
Some additional tips:
1.Before you start teaching classes or events you should consider consulting with a tax and/or legal
professional in your area to discuss any issues that might affect you, your income and your
responsibilities as an employee or independent contractor. This becomes very important if an instructor
decides to lease space or open an independent location. Be sure you know about your options
concerning liability protection and all licensing needs.
2. Fitness Certifications. If you are not certified as a general group exercise professional, make it a goal
to schedule a test within the next 6 months. There are manyorganizations that offer group
exercise certifications in many different countries. Talking with different gyms or directors in your area
and asking which ones are recognized at most places might help narrow down the right choice for
you. Ensure you conform to the certification and regulations in yourcounty.
3. Advertising. ZIN? members can make flyers to post at their gym, advertise on social mediaabout
their upcoming classes, and build up the excitement about their first class or classsessions.
4. After you have been teaching for a little while, try to expand your skills to add more to your repertoire.
Sign up for one of the additional Zumba® instructor trainings or e-learning courses to help improve your
skills. Expand your horizons by attending these trainings.
5. ZIN? choreography. After you become a ZIN? Member, you will receive music and
choreography each month. Start learning these routines as they come out or choose to play around a
little with the choreography by adding some of your own steps, style, and flavor to the moves.
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 28
X. Equipment Considerations
Sound System
A great sound system is an essential and vital component of a Zumba® class since music establishes
energy and excitement. If possible, make sure that the sound system has quality speakers to allow the
delivery of clear sound, free from static. This is a must for a successful Zumba® class!
Facilities/Room
Make sure the room is spacious, cool and well-ventilated to provide for a great class, to avoid injury, and
to help with thermo heat regulation.
Apparel
Participants should be advised to wear comfortable active clothing that is not restrictive and allows
appropriate cooling for the thermoregulation of the body.
Footwear
Instruct your students to wear appropriate and comfortable shoes, with plenty of cushion and support.
Floor surfaces
Hardwood or gym floors are most ideal. If your facility has a carpeted floor, advise the participants to lift
their feet more to minimize friction.
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11 29
XI. Zumba® Instructor Support
& Information
Maintaining Zumba® Instructor Status
Completion of this workshop entitles you to use ?Zumba? in your class name and instructor title for 6
months. To remain a Zumba® instructor beyond the 6 months, you must participate in continuing
education, per the normal industry standard. To obtain continuing education, you must either take
another Zumba® Instructor Training Course or join ZIN?(Zumba® Instructor Network). As long as you
are a ZIN? member in good standing, your license is active without having to take additional trainings.
ZIN® is Zumba?s career development system. ZIN? members can access their ZIN? accounts online,
where their own personal instructor card is stored. This card shows current status and can be printed at
any time to give to an employer. Employers can also check zumba.com to verify instructors with active
licenses.
Remember that obtaining your Zumba® license does not mean you have a fitness certification. We are
strong believers in constant continuing education, as there is always more to learn, and more ways to
improve as an instructor. We encourage all of you to go out and get a fitness certification as it will help
give you the knowledge and confidence to be the best instructor you can be. Make sure to check with
your country for rules and required certifications.
Guidelines for Using Zumba?s Name, Mark and Logo
Any instructor who has completed an authorized Zumba® Instructor Training Course and whose
certificate is current has permission to:
1. Name his or her class a ?Zumba®class.?
2. Call himself or herself a ?Zumba®Instructor.?
3. Use the word Zumba® on a class schedule.
ZIN? members, who are in good standing with their ZIN? membership, have greater privileges. These
are outlined in the ZIN? License Agreement or in the Do?s and Dont?s of ZIN? Membership.
Your permitted uses of the Zumba Intellectual Property (i.e., the Zumba name, trademarks, service marks
and logos) are set forth on your B1 Certificate of Completion of the Instructor Training Course or in the
ZIN? License Agreement for ZIN? members.
Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v9 30Instructor Training Manual? ZUMBA® BASIC STEPS LEVEL 1 v11
XII. References
AFAA (Aerobics and Fitness Association of America): Fitness Theory & Practice, Fifth Edition. 2010.
Francis, P.; Ellison, D.; Sherman, R. Cycle: Reebok Training Manual. Reebok International Ltd., 1996.
Krieger, J.: High-Intensity Interval Training: The Optimal Protocol for Fat Loss. Washington State
University?Cougar Athletics.