Move · Videos · Dance · 16 min

Bhangra-Inspired Aerobics: Warm-Up, Drills and Cool-Down

Bhangra-Inspired Aerobics: Warm-Up, Drills and Cool-Down — video by Shilpa Shetty Kundra Play · 16:14

Video by Shilpa Shetty Kundra on YouTube · Open on YouTube

A bhangra-inspired cardio class designed by Shilpa Shetty Kundra with trainer Yashmeen Chauhan: heel-dig and shoulder basics, arm coordination, a warm-up and lunge mobility, faster drills, a short sequence and a cool-down. Counted aloud, easy to copy.

  • 16 min
  • All levels
  • Moderate impact
  • No equipment

Good forDancing for fun

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Step by step 10

Tap a time to watch that step in the video.

  1. Basic bhangra: feet together, dig alternate heels and shrug the shoulders, then double shrugs, front and back. 0:42
  2. Opposite arm: the left arm moves as the right heel digs in, then travel forward and back. 2:24
  3. Basic to the side: four counts each way, adding a right-arm reach and shoulder shrugs. 3:14
  4. Warm-up: wide-stance taps and bounces, then slow shoulder rolls back. 4:27
  5. Lunge mobility: lunge and turn to the side, lower only the back knee a little and pulse; then the other side. 5:07
  6. Back mobility: hands on thighs, cross one arm to the opposite thigh, then round and flatten the back. 6:06
  7. Faster drills: the basic at speed, then knee-high steps front and back, and side, front, side, back. 6:49
  8. Eight-count drill: repeat the new move to the count for as many rounds as suits you. 9:25
  9. Sequence: link the moves with a zigzag and crossing arms, slowly at first; learn the feet before the arms. 10:33
  10. Cool-down: slow taps, arms up with deep breaths, side bends from the waist and a reach towards the toes. 14:36

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

Form cues from the coach

  • Start with the heel dig and shoulder shrug, the basic bhangra move
  • Learn the footwork first and add the arms later
  • Warm up before you speed up; the teacher stresses it is very important

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadlunge turn with pelvis push, hip push
  • Knees takes loadlunge pulses, knee-high steps, heel digs
  • Shoulders movesshoulder shrugs, arm coordination
  • Lower back movesrounding and rolling up, cool-down side bends and fold
  • Ankles & feet movesheel dig, bounce, quick footwork
  • 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 Shilpa Shetty Kundra; 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