Move · Videos · Dance · 34 min

JustDance Light: Senior Dance Class with Paula Bickford

JustDance Light: Senior Dance Class with Paula Bickford — video by Confederation Park 55+ Activity Centre Play · 33:33

Video by Confederation Park 55+ Activity Centre on YouTube · Open on YouTube

A follow-the-leader dance class from a Calgary 55+ centre, formerly billed as Zumba Gold: march and grapevine warm-up, kicks, disco, Charleston, twist and tango sections, then a cool-down and stretch. No big space needed.

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

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: easy march, side-to-side single and double steps, heel taps, big arm reaches and shoulders. 0:34
  2. Grapevine: step out, cross behind and step, with marches forward and back and shaking the hands. 4:50
  3. Kicks: two low front kicks side to side and walks; lift the kicks higher only if you want more. 7:50
  4. Disco: point up and back, double disco, side disco, shakes and a triple step. 10:36
  5. Charleston: step forward and back with a kick, then add a jazz square. 14:14
  6. Twist: a jive step back with a little kick, then twist any way you like, with hip circles. 18:32
  7. Tango: slide the leg to the side on a three count with dramatic arms, a box step and a cross forward. 21:08
  8. Cool-down routine: grapevine and toe tap, forward and back, a Broadway cross, jazz box and hip swing. 24:19
  9. Stretch: deep breaths, shoulder rolls, calf, hamstring, upper back, cat curl, shoulder and side stretches. 28:50

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

Form cues from the coach

  • Keep kicks low on the floor, or lift them higher if you want more
  • There is no wrong way to do the twist; move however you like
  • You do not need a lot of room, so jump in and follow along

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm reaches, arm rows, shoulder rolls
  • Lower back moveship swings, twist, cat curl in the stretch
  • Hips moveskicks, jazz square, disco steps, hip swings
  • Knees movesgrapevines, kicks, twist, pivots and turns
  • Ankles & feet movesmarches, heel and toe taps, shuffles

Easier option from the coach: Kicks can stay low on the floor; steps stay small, no jumping

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 Confederation Park 55+ Activity Centre; 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