Move · Videos · Dance · 25 min

25-Minute Wicked Musical Dance Workout

25-Minute Wicked Musical Dance Workout — video by emkfit Play · 25:13

Video by emkfit on YouTube · Open on YouTube

Emily, a certified group fitness instructor, dances through a warm-up and four Wicked numbers: Popular, Dancing Through Life, One Short Day and Defying Gravity. Big theatrical arm moves, lunges and some jumps; there is no real cool-down, so add your own stretch at the end.

  • 25 min
  • Intermediate
  • High impact (jumping)
  • No equipment
  • Cardio dance

Good forDancing for fun

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Step by step 8

Tap a time to watch that step in the video.

  1. Warm-up: arm swings and overhead reaches, neck stretches, side lunges, squats with a hip opener and a forward fold. 0:55
  2. Popular: a quick demo of the moves before the music starts. 4:32
  3. Dance Popular: knee lifts, squats and jumping jacks with big theatrical arms. 5:38
  4. Dancing Through Life: a quick demo of the new moves. 8:45
  5. Dance Dancing Through Life: lunges with big arm sweeps, reaches overhead and turns. 10:30
  6. One Short Day: a quick demo of the new moves. 14:52
  7. Dance One Short Day: kicks and knee lifts with arm flourishes, hands on hips in between. 16:30
  8. Defying Gravity: squats, jacks with the arms overhead and lunges, building to a big finish. 19:27

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

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadlunges, wide squats, squat holds, kicks
  • Knees takes loadstar jumps, lunges, wide squats, squat holds
  • Ankles & feet takes loadstar jumps, jumping jacks, landings
  • Shoulders movesbig theatrical arm reaches and swings
  • Lower back movesforward folds, torso twists, side bends
  • Jumping or hopping. Impact goes through the ankles, knees and hips.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. This video was harder to rate from its talk and pictures, so treat it as a rougher guide. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by emkfit; 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