00:00Hey guys!
00:01It's Sweet Boogie.
00:02Hey!
00:03Here's a step inspired by our very own Queen Bae that will impress your friends and burn
00:08tons of calories up in the club.
00:10We're going to put our right foot back, step, and keep your left foot forward.
00:15You're going to bounce to the front and then bounce to the back.
00:18Boom!
00:19Make sure you bend your knee.
00:20So here we go.
00:21Hey friend!
00:22And then back it up.
00:23Lean back on him.
00:24Try that again.
00:25Hey friend!
00:26Then you're going to back it up.
00:29Back it up on him.
00:29Now we're going to speed up the tempo.
00:31You with me?
00:32You sure?
00:335, 6, 7, 8, and 1, 2, 3, 4, 5, 6, 7, lower, 1, 2, 3, 4, 5, 6, 7, 8.
00:47So now I know you're just like, well what do I do with my arms?
00:50Put your arms out.
00:51Good.
00:52Nice and straight.
00:53So I want you to flex your wrists and use your first finger and your thumb.
00:57And it's just like BAM!
00:59You want to bounce on the way forward and then flick the wrist right there.
01:04And 1, 2, 3, 4, 5, 6, 7, 8.
01:13Make sure that when you flick the wrist forward, your arms come straight behind you.
01:17Good.
01:18You don't want to be like this.
01:20That's wild and nobody's going to want to dance with you.
01:23Try it again.
01:24You have 1, 2, 3, 4, 5, 6, 7, 8.
01:32So now sing your favorite Beyonce song comes on and the music is actually double time.
01:38So now when you flick the wrist, you're going to flick the wrist.
01:40So 1, 2, 3, 4, 5, 6, 7.
01:45Again.
01:461, 2, 3, 4, 5, 6, 7, 8.
01:51So try that with me.
01:535, 6, 7, 8.
01:55And 1, 2, 3, 4, 5, 6, 7, 8.
02:00And BAM!
02:012, 3, 4, 5, 6, 7, 8.
02:05You with me?
02:06You want to try that one more time?
02:08I know you do.
02:09I know you do.
02:105, 6, 7, 8.
02:12And 1, 2, 3, 4, 5, 6, 7, 8.
02:17And 1, 2, 3, 4, 5, 6, 7, 8.
02:22It's your party.
02:24This is where you at.
02:25Holla at your baby.
02:27For more fitness tips to get your sweat on, check out health.com.
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