The “Pop, Lock and Roll” Dance Workout

Want to bust a move but not sure how? Start off with some moves like the pop, lock and roll, three classic styles that are easy to master. To make the body pop, you’ve got to flex your muscles hard while contracting your abs. Meanwhile, locking is when you cut off a dance move mid-flow.

You’ll never have so much fun burning calories than with this routine. And you can torch up to 500 calories. Keep those arms constantly involved in the movements and you’ll give your shoulders a serious workout, too!

DailyBurn trainer and YouTube celebrity Keaira LaShae breaks down five hot moves in this video tutorial. Or, follow along with the individual GIFs below. Practice these moves solo and then wow your friends the next time you hit the dance floor.


Arm Bounce


Chest Pop


Triangle Roll-Throughs


Sultry Strut


Funky Stars


Check out Keaira’s twerkout tutorial or her booty-pop video for more calorie-blasting workouts. Not ready to quit dancing? Visit for longer workouts with Keaira.