Move · Videos · Dance · 21 min

Beginner Contemporary Dance Class

Beginner Contemporary Dance Class — video by BodyKinect by Kendall Play · 21:20

Video by BodyKinect by Kendall on YouTube · Open on YouTube

Miss Auti leads a studio-style class: a warm-up of jumping jacks and high knees, a long stretch with lunges, straddle and back stretches, then a beginner contemporary combination with floor work, a fan kick and a slow pirouette.

  • 21 min
  • Beginner
  • High impact (jumping)
  • No equipment
  • Contemporary

Good forDancing for fun

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: jumping jacks, high knees, butt kicks and side-to-side jump rope, repeated. 0:35
  2. Neck and shoulders: ear-to-shoulder dips with the shoulders dropped, gentle head rolls, then rolls with pliés. 1:50
  3. First position: eight controlled rises, then arms to high fifth and a grand plié with the arms. 3:50
  4. Lunge stretches on each side, hips square and toes pointing forward, with a flexed-foot plié. 4:59
  5. Straddle stretch: reach over each leg and forward, then flex and point the feet and a hamstring stretch. 6:27
  6. Back stretches, gently: hug the knees, a spinal twist each side, a seal stretch and child's pose. 9:08
  7. Combination, part one: extend the leg and reach, scoop to the floor, roll to sit on the knees, rise to tendu. 11:15
  8. Inside fan kick, stepping round to face the front, then a push down and port de bras. 13:58
  9. Slow pirouette in passé, extend and drop, then a grand plié and roll up through the spine. 15:22
  10. The whole combination to the music, then an optional harder version with a jump over. 18:25

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

Form cues from the coach

  • Keep the shoulders dropped through the neck and shoulder warm-up
  • Square the hips and point the toes forward in the lunge stretch
  • Be gentle in every stretch, especially the back stretches

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadlunges, grand plié, straddle stretch, fan kick
  • Knees takes loadjumping jacks, high knees, jump rope, grand pliés, lunges
  • Ankles & feet takes loadjumps, rises onto toes, demi-pointe, pirouette
  • Neck moveshead rolls and ear-to-shoulder dips
  • Shoulders movesshoulder warm-up, arm lifts and scoops
  • Lower back movesspinal twist, seal stretch, folds, roll-ups
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

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 BodyKinect by Kendall; 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