Move · Videos · Dance · 30 min

Motown Cardio Dance for Seniors and Beginners

Motown Cardio Dance for Seniors and Beginners — video by SeniorShape Fitness Play · 29:52

Video by SeniorShape Fitness on YouTube · Open on YouTube

A low-impact oldies and Motown dance workout built ladder-style: learn a move, add the next, and repeat from the top, with written cues on screen. Includes a warm-up and a stretching cool-down; made for seniors and beginners.

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

Good forHealthy ageingDancing for fun

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: hip sway, shoulder rolls, a walk, slow high knees, arm reaches and heel pops squeezing the chest. 0:23
  2. Temptation walk, four forward and four back (or on the spot), then side steps reaching and pulling down. 3:47
  3. Step, cross to the front and point with a little lean back and a snap, then run the moves from the top. 5:22
  4. Turn to the side and step touch, reaching the arm up and down, then from the top again. 7:11
  5. Step to the side and slide, nice and big, then from the top. 9:25
  6. Box step, slow then at tempo, or march on the spot instead. 11:58
  7. March rolling the arms, then a turn to each side; skip the turns and keep marching if they don't suit you. 15:30
  8. Step together with a chug, lifting the knee, then the routine from the top. 19:01
  9. Double side step and cross back with an arm circle, then the full routine. 22:29
  10. Cool-down: sway, shoulder rolls, a hamstring stretch hinging at the hips, heel forward, then neck stretches. 27:07

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

Form cues from the coach

  • If you lack space, do the travelling walk on the spot
  • Skip the turns and keep marching if they don't suit you
  • Hinge from the hips with one heel forward for the hamstring stretch

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm reaches, throw-downs and arm circles
  • Hips movesside steps, hip sways, knee lifts, box steps
  • Knees movesmarching, step-crosses, box steps, pivots and turns
  • Ankles & feet movessteps, heel pops, toe taps

Easier option from the coach: March in place instead of the turns or box step; steps can be done on the spot

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