Move · Videos · Dance · 19 min

15-Minute African Dance Workout

15-Minute African Dance Workout — video by Kukuwa Fitness Play · 19:21

Video by Kukuwa Fitness on YouTube · Open on YouTube

A non-stop 15-minute African dance session led by Kukuwa and her team, travelling through grooves from different African countries with bent-knee steps, hip and arm moves. Fun for anyone who enjoys upbeat music.

  • 19 min
  • Intermediate
  • Moderate impact
  • No equipment
  • Afrobeats

Good forDancing for fun

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Step by step 6

Tap a time to watch that step in the video.

  1. Malawi grooves: bent-knee steps with the arms swinging and reaching up on the diagonal. 0:40
  2. Next groove: a wide, low stance with hands behind the head and swaying hips, then arms reaching out. 3:29
  3. Low, forward-leaning steps with bent arms, following the two dancers who carry on. 7:16
  4. All three dancers again: bent-knee grooves with claps, forward leans and arm swings. 9:50
  5. Open the arms wide with knee lifts, then reach overhead and lean to each side. 12:58
  6. Final grooves: arms overhead and out wide, low bends with the hands on the knees, then arms up to finish. 15:00

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

What it works Whole body

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Joints it uses 1 take load

  • Knees takes loadconstant bent-knee grooves and low stances
  • Shoulders movesarm swings and reaches in the grooves
  • Lower back moveship moves and leaning grooves
  • Hips moveship grooves, side steps, weight shifts
  • Ankles & feet movesbouncing steps and weight shifts

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 Kukuwa Fitness; 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