Move · Videos · Zumba · 4 min

4-Minute Zumba Cool-Down Stretch

4-Minute Zumba Cool-Down Stretch — video by DanceFIT University Play · 4:22

Video by DanceFIT University on YouTube · Open on YouTube

Zumba instructor Jessica Hoogendyk leads her class through a slow cool-down to Ed Sheeran's Perfect, flowing through arm sweeps, side lunges, side reaches and forward folds. Use it to wind down after any dance workout.

  • 4 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forDancing for fun

Open in VideosLog it in Train

Step by step 5

Tap a time to watch that step in the video.

  1. Slow standing arm sweeps, reaching up and around with the music. 0:02
  2. Side lunges: shift low to one side with an arm reaching over, then the other side. 0:34
  3. Forward folds: hinge forward and let the arms hang, then a wider-legged fold. 1:42
  4. A low wide side lunge, then standing side reaches with the arms out. 2:30
  5. Slow arm sweeps overhead to finish. 3:20

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

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadlow side lunges, deep forward folds
  • Knees takes loadlow side lunges, wide-stance sways
  • Shoulders movesarm sweeps and side reaches
  • Lower back movesdeep forward folds
  • Ankles & feet movesside lunges and weight shifts
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

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

More like this

Browse all 764 videos

Video by DanceFIT University; 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