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by Tamara Squires & TAMJAMS, Dancer's Body® Creator Expert
Sculpt your body like a dancer! Fun and easy to follow, with a focus on flat abs and a long lean physique. Dynamic movement, flexibility and intense CORE training to burn fat & build strength.
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VIDEO LIBRARY
Uploaded Dec 18, 2017: 1 hr
Switch the tempo up to get deep into the chest, shoulder, and tricep muscles! Dancer's Body® methods to tone and define each muscle group. Cardio breaks in-between sets to get your heart rate up. Finish with a stretch. 5 lb. weights needed for women, 10 lb. weights for men, and a resistance band.
Uploaded Dec 18, 2017: 1 hr, 2 min
Use Dancer's Body® methods to sculpt and define the chest, shoulders, and triceps. Get that heart rate up with cardio in between muscle groups to upbeat, fun music. All you need for this class is 5 pound weights for women and 10 pound weights for men.
Uploaded May 18, 2017: 4 min
Video only available for Dancer's Body® Certified Instructors
Uploaded Jul 17, 2017: 30 min
Available for purchase. Warm up, Mind Muscle and stretch. All in 30 min!
Uploaded Jun 19, 2017: 37 min
Available for purchase.
Uploaded Mar 15, 2017: 8 min
Lower Body 8 minute Segment. Be sure to choose a warm up video first or warm up on your own to a few songs before doing Mind Muscle workouts.
Uploaded Mar 15, 2017: 8 min
Stretch and Isolations 8 minute Segment. Be sure to choose a warm up video first or warm up on your own to a few songs before doing Foundation Flexibility workouts. This video is a short, upbeat workout that can be teamed with longer FF or Yoga video segments.
Uploaded Mar 15, 2017: 16 min
Lower Body 16 minute segment. Be sure to choose a warm up video first or warm up on your own to a few songs before doing Mind Muscle workouts.
Uploaded Jun 19, 2017: 8 min
No shoes, no weights, no bands. Just Dancer's Body® results! Repeat the video twice and do it on both sides. Be sure to choose a warm up video first or warm up on your own to a few songs before doing Mind Muscle workouts.
Uploaded Mar 15, 2017: 58 min
STRIVE Chest, Shoulders, Triceps & Flexibility using Dancer's Body® methods with Tamara Squires
Uploaded Mar 15, 2017: 1 hr, 15 min
Optimal class includes Strength Training, Cardio and Flexibility. Utilize Dancer's Body® methods.
Uploaded Sep 25, 2016: 33 min
Workout your back and biceps right next to the ocean. Feel the breeze! You need a band and some water. Enjoy the view and get an effective upper body workout to sculpt long and lean arms.
Uploaded Jul 08, 2016: 31 min
This 30 minutes of stretching is a beautiful, restorative class that you can do anywhere. It is mellow and relaxing Dancer's Body®, a great option for stretching in the evening before bed.
Uploaded Mar 15, 2017: 1 hr, 13 min
Dancer's Body® YOGA - 75 MIN for Elite Performance Training Participants
Uploaded Jul 20, 2016: 1 min
Elite Performance Training Private Session* 40 minute FaceTime/phone session. 3 Month minimum commitment. Pre-requisites apply. *Does not include in person training at TAMJAMS studio.
Uploaded Mar 15, 2017: 1 hr, 1 min
Level 2/3 Dancer's Body® Sculpt - EPT focus Foundation Flexibility. This video is a live class and includes people in their 20's, 30's, 40's, 50's and 60's. This video is for higher level dancers wanting a more advanced experience. Elite Performance Training Participants.
Uploaded Aug 07, 2016: 2 min
This video is available only for Dancer's Body® Certified Trainers.
Uploaded Jul 08, 2016: 12 min
Enjoy this wonderful cool down stretch. It was filmed in beautiful Christchurch, New Zealand at the Rose Garden in Hagley Park. Stop, stretch and smell the roses!
Uploaded Jun 19, 2017: 13 min
Back and Bicep workout with a band and hand weights that you can choose to run through once or DOUBLE IT UP! Be sure and warm up in advance. Simply turn on your tunes and get your heart rate up moving to music you enjoy. Cardio Boosts are suggested in between. You can design this workout to include your favorite kind of music.
Uploaded Jul 20, 2016: 22 min
Back and Bicep workout that has a bonus repeat of the muscle groups at the end. Utilizes Dancer's Body® methods. Be sure and warm up in advance. Simply turn on your tunes and get your heart rate up moving to music you enjoy. Cardio Boosts are suggested in between. You can design this workout to include your favorite kind of music.
Uploaded Mar 15, 2017: 57 min
This class gives you all three elements you need for optimal fitness, CARDIO, STRENGTH, AND FLEXIBILITY. Utilize Dancer's Body® method. Focus is Chest, Shoulders, Triceps. Need hand weights and resistance band.
Uploaded Jul 08, 2016: 4 min
Get your fitness in TODAY with a short 5 minute video that will pump you up! Enjoy Zion National Park as you MOVE YOUR BODY and smile. If you have been stuck at your desk, sitting for too long..TAKE A BREAK! Drink some water, start this video and you will get your blood flowing and your toes tapping. ENJOY!
Uploaded Jul 08, 2016: 12 min
Lift the glutes and get an intense lower body workout. You can do the 12-minutes once, or put a CARDIO BOOST in between and repeat. Remember to warm up first. Turn on some tunes and get your heart rate up moving to music you enjoy.
Uploaded Jul 20, 2016: 3 min
Certified 4DB Geronimo by Sheppard Up to TEMPO Choreography by Heidi Zarbock
Uploaded Jul 20, 2016: 4 min
Certified 4DB Geronimo Walk Through of Routine Choreography by Heidi Zarbock
Uploaded Jul 20, 2016: 6 min
FOR CERTIFIED DANCER'S BODY® INSTRUCTORS 3 DB Somebody I Used To Know - STYLIZED JAZZ - BREAKDOWN (no music) Choreographer: Tamara Squires
Uploaded Jul 20, 2016: 5 min
FOR CERTIFIED DANCER'S BODY® INSTRUCTORS Breakdown (no music) Choreographer: Tamara Squires
Uploaded Jul 20, 2016: 3 min
FOR DANCER'S BODY® CERTIFIED INSTRUCTORS Up to Tempo (no music) Choreographer: Tamara Squires
Uploaded Jul 20, 2016: 6 min
FOR DANCER'S BODY® CERTIFIED INSTRUCTORS Breakdown (no music) Choreographer: Tamara Squires
Uploaded Mar 15, 2017: 29 min
PART 2 - MIND MUSCLE - his optimal fitness class includes strength, cardio, flexibility and Dancer's Body® methods. The focus is on the Chest, Shoulder and Tricep muscles. It uses unique partnering for the weight resistance and stretching portions. You do not need a partner to do the class, you could use small hand weights instead. However, utilizing a partner is a fun way to shock the body and do something different for your muscles.
Uploaded Mar 15, 2017: 17 min
PART 3 - STRETCH - his optimal fitness class includes strength, cardio, flexibility and Dancer's Body® methods. The focus is on the Chest, Shoulder and Tricep muscles. It uses unique partnering for the weight resistance and stretching portions. You do not need a partner to do the class, you could use small hand weights instead. However, utilizing a partner is a fun way to shock the body and do something different for your muscles.
Uploaded Jul 20, 2016: 1 min
Dancer's Body® Creative Cardio Routine Music Lists. This is a document to download. Watch for updates.
Uploaded Mar 15, 2017: 10 min
PART 1 - WARM UP - This optimal fitness class includes strength, cardio, flexibility and Dancer's Body® methods.. The focus is on the Chest, Shoulder and Tricep muscles. It uses unique partnering for the weight resistance and stretching portions. You do not need a partner to do the class, you could use small hand weights instead. However, utilizing a partner is a fun way to shock the body and do something different for your muscles.
Uploaded Dec 03, 2015: 1 min
The world is your gym. While traveling, we always scout out places to do our workouts when we arrive. This is filmed on a steep hill just outside our hotel room in Auckland, New Zealand. Perfect for Lower Body day. The video shows the highlights and the pdf file (included) explains the breakdown of the exercises.
Uploaded Jul 20, 2016: 1 min
1 minute video of Maui, Hawaii workout
Uploaded May 27, 2015: 2 min
Ideas for family fitness at the park! Run the stairs, sprints, double jumps, lake laps.
Uploaded Jul 20, 2016: 11 min
Partner Lower Body PART 1! This video is the WARM UP. You will need a resistance band and a set of hand weights (5lbs for women and 10lbs for men). This class will work also your CORE like never before. You do not need a partner to do the class.
Uploaded Jul 20, 2016: 32 min
Partner Lower Body PART 2! This video is the resistance weight training MIND MUSCLE. You will need a resistance band and a set of hand weights (5lbs for women and 10lbs for men). This class will work also your CORE like never before. You do not need a partner to do the class.
Uploaded Jul 20, 2016: 24 min
Partner Lower Body PART 3! This video is the FOUNDATION FLEXIBILITY. You will need a resistance band and a set of hand weights (5lbs for women and 10lbs for men). This class will work also your CORE like never before. You do not need a partner to do the class.
Uploaded Jul 20, 2016: 10 min
Watch the sun set on the sand as you stretch in Dancer's 2nd and then Dancer's Body® Freestyle. Then simply improv and move to end the day in peaceful serenity. This video was filmed on top of a sand dune close to the very tip of the North Island of New Zealand.
Uploaded Jul 08, 2016: 13 min
Uploaded Jul 08, 2016: 26 min
Uploaded Jul 20, 2016: 5 min
Quick stretch video while driving in New Zealand. The wind was blowing so it overpowered the voice over, so it is set to music instead. Keep your back happy with this happy stretch!
Uploaded Jul 08, 2016: 13 min
Knit your lower abdominals flat with Dancer's Body® methods by Tamara Squires.
Uploaded Jul 08, 2016: 28 min
Couples training, outdoors. Optimal strength and flexibility. Utilize Dancer's Body® methods. Long and lean resistance training.
Uploaded Jul 20, 2016: 56 min
A unique workout that combines all 3 elements for optimal fitness; Strength Training, Cardio & Flexibility. Includes an intense focus on CORE strength the entire class. Hand weights and resistance bands are used to sculpt and shred a long, lean, athletic physique. Streamed live class. No post production. FOCUS ON CHEST, SHOULDERS, TRICEPS
Uploaded Jul 20, 2016: 55 min
A unique workout that combines all 3 elements for optimal fitness; Strength Training, Cardio & Flexibility. Includes an intense focus on CORE strength the entire class. Hand weights and resistance bands are used to sculpt and shred a long, lean, athletic physique. Streamed live class. No post production.
Uploaded Apr 15, 2015: 1 hr, 14 min
Fun, easy to follow dance fitness with a variety of styles and motivating music. Includes a direct focus on flexibility, flat abs and a long, lean physique. Dynamic movement, stretching and intense CORE training to burn fat, build strength, enhance coordination and prevent plateau. Live Stream Class as is. No post production.
Uploaded Apr 15, 2015: 1 hr, 3 min
A unique workout that combines all 3 elements for optimal fitness; Strength Training, Cardio & Flexibility. Includes an intense focus on CORE strength the entire class. Hand weights and resistance bands are used to sculpt and shred a long, lean, athletic physique. Streamed live class. No post production. FOCUS MUSCLE GROUPS: CHEST, SHOULDERS, TRICEPS
Uploaded Apr 15, 2015: 1 hr, 18 min
A fusion of dance, music, flexibility and yoga pose variations.Taught in a warm room, this unique sequence of stretches will raise your internal heat and get your heart rate up while sculpting the long lean physique of a dancer. Relieves tension and cultivates well-being. Promotes balance, flexibility, CORE strength and mind-body awareness. Live streamed class. No post production.