00:00Hi and welcome. I'm Rachel, the founder of Afri Fitness, and I'm so glad that you can 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, a zonto box, like this. So
00:51as you step, just jab across. Nice and simple. Turn your waist. Let's shuffle. You have two
01:05options. You can either shuffle with me, or you can march. Whichever one is more comfortable,
01:12because this is quite a high intensity workout. Let's go again. A zonto box. Turn. That's
01:23it. Nice and strong with the arms. Let's shuffle. Well done. Let's do that one more time. Power with
01:39your arms, okay? Let's go. A few more. Let's shuffle. That's it. So that was the first move. A zonto box.
01:46Remember that in your head. With two, we call this malewa. Watch me. So single step, and then
01:53double. That's it. That's it.
02:00Shuffle. Hey. Well done. Let's take that again.
02:01Let's take that again. That was the first move. That was the first move. A zonto box. Remember
02:07that in your head. Move two. We call this malewa. 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. Throw those arms
02:39back. Nice. Well done. Move three. Knee raise. So starting with your right knee. Take it nice
03:05and high. So just get used to moving your knee. Nice and high. And then we're going to
03:12add 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. Take it nice and high. Feel that
03:47in your lower abs. With the hands. Let's go. Hey. Have fun.
04:03Shuffle. Shuffle. That's it. Move four. You ready for it? So we're going to sidestep. Nice
04:19and slow. So we're going to go. One. Woo. That's it. We're waking our glutes. Stay nice
04:26and low. Take your foot out. We're going to go nice and fast. Like this. Hey. Just add your
04:36flavor. Just add your flavor. Deep breaths. Less rest. Left side. Nice and slow. You ready? Let's go. Hit. Two. Stay low.
05:04Let's go. Let's work our legs. Let's take it nice and fast. Let's go. Hey.
05:11Shuffle it out. Hey. You're doing fantastic. Just two more moves to go. This one. Eagle. Like this.
05:18So step. Take your hips. Now it's all wide. Take your hips. Now it's all wide. Now it's all
05:46wide. Two steps. One. Two. That's it. Get a little bit lower. Shuffle. That's it. One more time.
06:15Nice and slow. Nice and slow. Let's go. Woo. Step wide. Turn. We're going to take it to the right.
06:30Two steps. Look at your step. One. Hey. Stay low. Let's shuffle. Hey. Two more moves. You're doing well. We're going to do flies. So step.
06:37With me. Step side to side. Get used to the feet. We're going to do flies. So step. With me. Just step side to side. Get used to the feet. We're going to do flies. So step. With me.
06:59Step. With me. Just step side to side. Get used to the feet. We're going to add our upper body. Take the arms. Like this. Like you're flying.
07:14Step. With me. Well done. Let's shuffle. Hey. Second round. We're going to take it low. Really feel it in our back. Ready? Let's go. Hey. Stay low.
07:30Squeeze your back. Let's shuffle. Last move. I hope you're remembering all the moves.
07:37We're going to go for windmill. Watch me. So. Stay like this.
07:40Let's go. Let's go. Hey. Stay low. Squeeze your back. Let's shuffle. Last move. I hope you're remembering all the moves. We're going to go for windmill. Watch me. So. Stay like this.
08:06Get into a nice squat. Take your arms back. Let's work the abs as well. Squeeze. Shuffle. That's it. Second round. We're going to step it to the right. Two steps. We bring it back. Watch me. Hey. Two steps. Nice and big. That's it.
08:35That's it. Stay low. Then shuffle. Okay. Let's step side to side. Okay. Now come to the point to put all the moves together.
09:04Back to back. Back to back. No stop. First move. Let's go. Hey. Stroll. That's it. Move to my lower. Let's go.
09:09Third move. Knee raise. Let's go. Right side.
09:16With the hands.
09:21We're going to take it to the left side. Let's go. Hey.
09:26We're going to take it to the left side. Let's go. Hey.
09:27We're going to take it to the left side. Let's go. Hey.
09:33A few more. Side step. Nice and fast. Let's go.
09:38Get a look.
09:39Now we're going to take it to the left side. Let's go. Hey.
09:40We're going to take it to the left side. Let's go. Hey.
09:45We're going to take it to the left side. Let's go. Hey.
09:46We're going to take it to the left side. Let's go. Hey.
09:52We're going to take it to the left side side. Come on.
09:53You can take it to the right side. Let's go.
09:54Let's go.
09:55A few more.
09:56Side step. Nice and fast. Let's go. Get a look.
10:13Other side. Let's go.
10:19Let's move. Eagle. Nice and slow. Let's go. Big with the hips. Two steps. Let's go.
10:49Flies. Let's go. Tail up. Let's go. Two steps. Go right. Let's go. Tail up. Last move.
11:19Windmill. Let's hold it. Close. We're almost done. Two steps. Let's go.
11:35A few more. Last two. Let's shuffle. Fantastic. Okay. Now we're going to start taking it down.
11:55Let's step side to side. Breathe in deep. Take your arms like this. Extend.
12:18Like this. Curl those legs up. Take it down. Okay. Let's reach out.
12:42Reach to the side. Take it down. To the right. Hold it.
13:09Bring it up. One. Big with the shoulder. Take it forward. With the waist. One. Two.
13:31That's on big. Half on. Other side. Step in side to side. Shoulders back. Take it. Down. In four. Three. Two. One.
13:59Fantastic. Wow. That was absolutely amazing. I had lots of fun with you today.
14:07So thank you so much for joining me at the Essence Wellness House.
14:12This was a really fun. This was a really fun, energetic, Afrobeat dance workout.
14:18And I'm basically here to show you that you can keep fit and have fun at the same time.
14:25So a massive shout out to Essence for welcoming me here.
14:30And a massive thank you to you for joining me today.
14:35Take care of yourself. I'm Rachel.
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