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20-Minute ABBA Dance Party with Light Dumbbells

20-Minute ABBA Dance Party with Light Dumbbells — video by Mike & Sophie Play · 20:27

Video by Mike & Sophie on YouTube · Open on YouTube

Dance along to six ABBA hits, from Mamma Mia to Dancing Queen and Fernando, with easy standing grooves plus light dumbbell curls, flys and deadlifts. Everything stays on the spot with no jumping, so it suits small spaces.

  • 20 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells
  • Disco

Good forDancing for fun

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Step by step 6

Tap a time to watch that step in the video.

  1. Warm-up to Mamma Mia: groove with hammer curls, arm circles, punches, shoulder rotations and squat with curl. 0:12
  2. Song 1, Gimme! Gimme! Gimme!: a short practice round, then Elvis, 1-2-3 curls, alternating punches and squats. 2:47
  3. Song 2, Dancing Queen: practice, then four-square fly, curl with hamstring curl, 90-degree step fly, deadlift. 6:26
  4. Song 3, Take a Chance on Me: practise, then dance gorilla curls, 1-2-3 high pulls, squats and tricep steps. 10:34
  5. Song 4, Honey, Honey: a quick practice round, then curl and press, tricep four-square, salsa fly and hammer curls. 14:50
  6. Cool-down to Fernando: cross-body shoulder, triceps and quad stretches, side lunge and hamstring hang. 17:30

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Watch the on-screen move names so you know what is coming next
  • Use light weights and keep every move standing and low impact

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadflys, high pulls, rotator cuff work with weights
  • Elbows takes loadhammer, gorilla and squat curls
  • Hips takes loaddeadlifts, squats, lateral lunge
  • Knees takes loadsquats, squat curls, lateral lunge
  • Wrists & hands movesholding light dumbbells through every move
  • Lower back moveslight deadlifts, hamstring hang
  • Ankles & feet movesside steps, step flys, easy grooves

Easier option from the coach: Two weights shown (3 lb and 5 lb); all standing with no jumping

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Mike & Sophie; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety