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Low-Impact Latin Dance for Seniors and Beginners

Low-Impact Latin Dance for Seniors and Beginners — video by SeniorShape Fitness Play · 20:10

Video by SeniorShape Fitness on YouTube · Open on YouTube

A 20-minute low-impact Latin dance with a march warm-up, side salsas, cha-chas, hip twists and shoulder shimmies, ending with a full stretch. Made for seniors and beginners; each song repeats a few easy moves.

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

Good forHealthy ageingDancing for fun

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up march with the hips moving, then side salsas, walking forward and back, and hip circles. 0:22
  2. Add the arms: out, down and forward, swing the leg back into a cha-cha, then a leg out with a shoulder tap. 3:26
  3. Faster moves: one leg forward and back rolling the hands, a shoulder shimmy, V-steps and quick side salsas. 7:05
  4. Hip twists: cross the knee in front using your core, with a shoulder shimmy, then side salsas with a pump. 9:32
  5. Hip shakes, single-single-double, popping the heels, then alternating salsas with a pump. 11:06
  6. Step, cross and tap in front, walk it forward, then step across with a hip. 13:55
  7. Cool-down: slow march and side steps, wrist and shoulder rolls, then big hip circles. 16:07
  8. Stretch: wide lunges with a big arm circle, side stretches, a forward fold and a grapevine with an arm reach. 17:37
  9. Standing cat-cow: knees bent, hips back with the chin up, then round the back and drop the chin. 19:11

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

Form cues from the coach

  • Don't worry about being on the correct foot - just keep moving
  • Use your core as you cross the knee over in the twists
  • Keep the knees bent and the back rounded in the final cat-cow stretch

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm lifts, shoulder shimmies, arm circles
  • Lower back moveship circles, twists, cat-cow in cool-down
  • Hips moveship circles, hip shakes, side steps
  • Knees movesside salsa, v-steps, knee crosses, marching
  • Ankles & feet movesside steps, toe taps, heel pops

Easier option from the coach: She says every move is low impact; keep any move smaller or slower

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 SeniorShape 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