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20-Minute 2000s Disney Channel Hits Dance Workout

20-Minute 2000s Disney Channel Hits Dance Workout — video by emkfit Play · 19:30

Video by emkfit on YouTube · Open on YouTube

Emily teaches just two simple moves per song, then alternates them to five Disney Channel pop hits after a short warm-up. It is low impact with optional jumps, and her rule is to fake it till you make it.

  • 20 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
  • Cardio dance

Good forDancing for fun

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: reaches, squats, a hug, head rolls, hip circles, twists and knee-up steps. 0:30
  2. Song 1 moves: step-pulse squats, adding a jump only if you want, and V-steps, two quick then one slow. 3:27
  3. Dance song 1, switching between the pulsing squats and the V-steps. 4:20
  4. Song 2 moves: four struts on your toes then bounce back, and two side body rolls with four knee-ups. 7:11
  5. Dance song 2: struts, on the spot if space is tight, alternating with body rolls and knee-ups. 8:09
  6. Song 3 moves: two big scoops with hands on hips, then lunges while you strum an air guitar, back knee well down. 11:07
  7. Dance song 3, alternating the scoops and the air-guitar lunges. 11:49
  8. Final song moves: point and side lunge with a hip bump, then rise and sink into a squat twice. 14:58
  9. Dance the final song, jumping into the squats only if you want the extra cardio. 15:49

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

Form cues from the coach

  • Fake it till you make it, and don't stress about the choreography
  • Keep it low impact and only add the jump if you want to
  • Drop the knee right down on the lunges

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadpulsing squats, back lunges, side lunges
  • Knees takes loadpulsing squats, alternating lunges, squat slams
  • Shoulders movesreaches, arm circles, scoops
  • Lower back movesbody rolls, twists, hip bumps
  • Ankles & feet movestiptoe struts, V-steps

Easier option from the coach: Low impact by default; the jump on two moves is optional

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 emkfit; 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