Move · Videos · Dance · 28 min

African Dance Groove and Sculpt

African Dance Groove and Sculpt — video by Kukuwa Fitness Play · 28:14

Video by Kukuwa Fitness on YouTube · Open on YouTube

Kukuwa and her daughters lead a 28-minute standing African dance workout: a warm-up, dance combinations with frequent held low wide-stance squats, and a cool-down. Suits people who want dance cardio with some leg work.

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

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: easy grooves on the spot, rolling the body and reaching the arms overhead. 0:42
  2. First combination: sink into a low, wide squat and hold it each time you hear 'stay here'. 3:20
  3. Stand taller for arm moves, hands over the head and arms opening wide, between the low holds. 5:00
  4. Livelier steps: kicks and small leaps with the arms flung out to the sides. 8:40
  5. Bring it down: pulse low, hold the wide squat, then reach the arms as you lift. 10:17
  6. Sit it down and bring it back: squats, then wide side lunges. 13:33
  7. Next routine: single steps, then a long wide-stance hold with the arms bent. 18:12
  8. Step back: travel backwards and side to side with the beat. 22:38
  9. Last dance: wide squats with the arms out, sitting down and holding it before rising. 24:00
  10. Cool-down: lean over to each side, roll the body and come down slowly, then breathe. 25:40

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

Form cues from the coach

  • Sit low in the wide stance and hold it when told to 'stay here'

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadheld low wide squats, hip grooves
  • Knees takes loadheld low wide-stance squats, bent-knee grooves
  • Shoulders movesarm moves and reaches
  • Lower back moveship grooves, forward roll-down at the end
  • Ankles & feet movessteps 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