00:00Hi and welcome. I'm Rachel, the founder of Afri Fitness, and I'm so glad that you could join me
00:10today at the Essence Wellness House. So today I'm going to be taking you through a fun and
00:16energetic Afri Beat stance workout. You don't need any equipment at all, just lots of energy.
00:22We're going to have a lot of fun. So if you're ready, let's get started.
00:30Let's just march on the spot. We're going to start by getting our bodies nice and warm.
00:37I'm going to take you through six moves. We're going to get used to the moves and then we're
00:43going to put it all together into a routine. So first move is onto a box like this. So
00:51as you step, just jab across. Nice and simple. Turn your waist. Let's shuffle. You have two
01:06options. You can either shuffle with me or you can march. Whichever one is more comfortable
01:11because this is quite a high intensity workout. Let's go again. As onto a box. Turn. That's
01:18it. Nice and strong with the arms. Let's shuffle. Well done. Let's do that one more time. How will
01:26be with your arms? Okay. Let's go.
01:27Let's shuffle. Well done. Let's do that one more time. Power with your arms. Okay. Let's go.
01:33Hey. Two more. Let's shuffle. That's it. So that was the first move. As onto a box. Okay.
01:40Let's do that one more time. Power with your arms. Okay. Let's go. Hey. Two more. Let's shuffle.
01:56Hey. Well done.
01:57That's it. That's it. So that was the first move. As onto a box. Remember that your head.
02:03Move two. We call this Malera. Watch me. So single step and then double. That's it.
02:21Shuffle. Shuffle. Hey. Well done. Let's take that again. You ready? Let's go. Hey.
02:38Hold those arms back. Nice. Well done. Move three. Knee raise. So starting with your right knee.
03:05Make it nice and high. So just get used to moving your knee. Nice and high. And then we're
03:10going to add the hands. Like this. Take those arms up. That's it. Let's shuffle. Woo. Second round. Left side.
03:34Left side. So we start with the knee. You ready? Let's go.
03:41Take it nice and high. Feel that in your lower abs. With the hands. Let's go. Hey. Have fun.
03:58Shuffle. That's it. Move four. You ready for it? So we're going to sidestep. Nice and slow. So we go. One. Woo. That's it. We're working our glutes. Stay nice and low.
04:05Take your foot out. We're going to go nice and fast. Like this. Hey.
04:12Just add your flavor.
04:19Deep breaths. Let's rest. Let's rest.
04:26Stay nice and low, take your foot out, we're going to go nice and fast, like this, okay?
04:36Just add your flavour.
04:43Deep breaths, less rest.
04:50Left side, nice and slow, you ready?
04:59Let's go, hit, two, stay low.
05:06Let's work our legs, let's take your muscle fast, let's go, hit.
05:19Shuffle it out, hey!
05:28You're doing fantastic.
05:33Just two more moves to go.
05:36This one, eagle, like this.
05:40So step, take your hips, nice and wide.
05:49Two steps, one, two.
05:54That's it.
05:55Get a little bit lower.
06:05Shuffle.
06:06That's it.
06:08One more time.
06:12Nice and slow.
06:14Let's go.
06:15Woo!
06:16Step wide.
06:17Turn.
06:18We're going to take it to the right.
06:19Two steps.
06:20Look at your step.
06:21One.
06:22Hit.
06:23Stay low.
06:24Let's shuffle.
06:25Two more moves.
06:26You're doing well.
06:27Good.
06:28Good.
06:29Let's go, go, go, go.
06:30And then, you're going to take it to the right.
06:31Two steps.
06:32Look at your step.
06:33One.
06:34Hit.
06:35Stay low.
06:36Let's shuffle.
06:37Hey!
06:38Two more moves.
06:39You're doing well.
06:41We're going to do flies.
06:42So, step with me.
06:46Just step side to side.
06:47Get used to the feet.
06:48We're going to add our upper body.
06:51Take that up.
06:52Good.
06:53Good.
06:54Good.
06:55Good.
06:56Good.
06:57Good.
06:58Good.
06:59Good.
07:00Good.
07:01Good.
07:02Good.
07:03Good.
07:04Good.
07:05Good.
07:06Good.
07:07Good.
07:08Good.
07:09Good.
07:10Good.
07:11Good.
07:12Good.
07:13Good.
07:14Good.
07:15Good.
07:16Good.
07:17Good.
07:18Good.
07:19Good.
07:20Good.
07:21Good.
07:22Good.
07:23Good.
07:24Good.
07:25Good.
07:26Good.
07:27Good.
07:28Good.
07:29Good.
07:30Good.
07:31Good.
07:32Good.
07:33Good.
07:34Good.
07:35Good.
07:36Good.
07:37Good.
07:38Good.
07:39Good.
07:40Stay low. Squeeze your back. Let's shuffle. Last move. I hope you're remembering all
07:59the moves. We're gonna go for windmill. Watch me. So, stay like this. Get into a
08:08nice squat. Take your arms back. Let's work the abs as well. Squeeze. Shuffle. That's it.
08:21Second round, we're gonna step it to the right. Two steps. We bring it back. Watch me.
08:29Three. Hey. Two steps. Nice and big. That's it. Stay low. Let's shuffle.
08:45Okay. Let's step. Side to side. Okay. Now, come to the point to put all the moves together.
09:04Back to back. No stop. First move. Let's go. Hey. Strong.
09:13That's it. Move to my lower. Let's go. Third move. Knee raised. Let's go. Right side. With the hands.
09:40We're gonna take it to the left side. Let's go. Hey.
09:47Few more. Side step. Nice and fast. Let's go. Get a look.
09:55Other side. Let's go.
10:02Other side. Let's go. Let's move. Eagle. Nice and slow. Let's go.
10:09Big with the hips.
10:13Don't move. Jake.
10:15Good. Bye.
10:16Big. Easy.
10:17Big.
10:18Big.
10:19Hold.
10:20Big.
10:21Big.
10:22Big.
10:23Big.
10:24One.
10:25Big.
10:26Big.
10:27Big.
10:28Big.
10:32Two steps, let's go.
10:41Flies, let's go.
10:55Stay low.
10:58Stay low.
11:05Let's go two steps.
11:07All right, let's go.
11:10Stay low.
11:18Last move, windmill.
11:21Let's hold it.
11:23We're almost done.
11:26Two steps, let's go.
11:36Few more.
11:41Last two.
11:43Let's shuffle.
11:45Fantastic.
11:47Okay, now we're going to start taking it down.
11:59Let's step side to side.
12:04Breathe in deep.
12:13Take your arms like this.
12:17Extend.
12:21Like this.
12:22Curl those legs up.
12:33Take it down.
12:38Okay, let's reach up.
12:51Reach to the side.
12:53Take it down.
13:06To the right.
13:07Hold it.
13:08Other side.
13:10Bring it up.
13:11One.
13:12Big with the shoulder.
13:25Take it forward.
13:27With the waist.
13:29One.
13:30Two.
13:31Lesson big.
13:32Half one.
13:33Other side.
13:34Step inside to side.
13:35Shoulders back.
13:36Take it.
13:37Down.
13:38In four.
13:39Three.
13:40Two.
13:41One.
13:42Fantastic.
13:43Wow.
13:44That was absolutely amazing.
13:45I had lots of fun with you today.
13:47So, thank you so much for joining me at the Essence Wellness House.
13:49This was really fun and fun.
13:50It was really fun.
13:51I was just going to have to do it.
13:53I was just going to have to do it.
13:54One.
13:55One.
13:56One.
13:57One.
13:58One.
13:59One.
14:00One.
14:01One.
14:02One.
14:03Two.
14:04One.
14:05Two.
14:06One.
14:07One.
14:08One.
14:09Two.
14:10One.
14:11One.
14:12Two.
14:13One.
14:14fun, energetic Afrobeats dance workout. And I'm basically here to show you that you can keep fit
14:22and have fun at the same time. So a massive shout out to Essence for welcoming me here
14:30and a massive thank you to you for joining me today. Take care of yourself. I'm Rachel.
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