30 minute hip hop cardio dance workout #2 with Adrienne White

Hey , everybody .

It's Adrian and it is time for your next hip hop workout video .

Thank you for all the comments on the other videos .

You guys are awesome , love that you're doing them .

So here's the next installment , you have another 30 minutes of cardio hip hop workouts .

So it is hip hop .

So that means you get to do your own style , your own flavor .

Uh Your moves do not need to look just like mine .

So I will give you the basics .

You add your own favorite style to those move .

All right .

So you need to be ready to sweat .

This is your workout .

Uh It is for those who when you can't get to the gym , if you don't like the gym , you don't have a gym membership or something like that .

This lets you work out at home as well .

All you need is a little bit of space , some comfortable clothes , some water , a towel and a really good pair of shoes .

I would really highly recommend that you invest in a good pair of shoes , a nice cross trainer or even a dance sneaker .

We have side to side movements .

So running shoes are made for forward and back .

You need a cross trainer that will let you go side to side .

If you are working out on a carpet , you want to check the bottom of your shoe , make sure it's kind of smooth .

You don't want it to grip and stick the ground .

You want to be able to pivot your foot so that we don't put any extra pressure on anything else .

My name is Adrian .

I am a group X instructor here in the Dallas Texas area .

Are you guys ready to work ?

Let's have some fun with it .

So we have four blocks of choreography .

You'll learn each block , we'll put them together and make it into one big dance .

So just make sure that the whole time you're moving if you need to take a break , go for it , but just keep the feet moving somehow .

Some way your heart rate is gonna get up .

I want you to bring it down slowly .

Don't ever stop too fast .

So always keep moving .

Um Any parts that seem challenging or a little difficult .

Take your time .

Go back over that section over and over till you get it because you will , I know you will .

All right .

Are you ready to play ?

Let's see .

Very basic .

Yeah , you go , it gets warmer .

Your moves will get bigger .

This march 1st slide , slide big on that slide .

Leave with your hips .

Keep going .

You get , once you get off .

That's you next move .

Chest popping enough .

Yeah .

Yes .

BB .

Take it back .

So that chess part you wanna think about keep squeezing shoulder blades together ?

I give you that pass chair .

Triple back .

123123 .

Now let's put it together .

Slide and March slow down in March .

Cardiff triple back .

This slide too much .

Yes .

Triple back .

So it's like the pony .

However you want to take that trip , we slide .

So you should be getting a little warm chest , triple couple more times slide .

This is it .

This is block one yourself in triple stands where you want to go slide again .

Show up trickle .

Ok .

One more time just to make sure we're warm slice I guess just pump in , just turned off .

Now , March it out the best block any time , make sure you're moving .

So go back forward if you need get water when you want to , we went on to block two .

You want a job ?

That's true .

Right .

Yeah , you tell us impress .

All right .

Ok .

Real your time .

So yeah , I think .

Right .

Yeah .

What one ?

Right again thing to we drink a three .

Yeah .

Turkey not to need to watch , watch , watch .

That's like close to me .

Black .

Yeah , you of course .

Right .

Let's Yes , she text me .

Yes .

What back .

Stop it .

You make it as big as you want to .

5 17 kick off 5671 .

Jimmy time .

This move Tuesday more time .

So , so the era .

Hey , you will face this .

See smart , shoot me , step my go .

Yes .

Emotion up .

Jump in , right .

A good one .

He heel actually .

1165.26 --> 1239.849

Yeah , Martin .

Yeah .

It what it's like showing afternoon .

Ok .

Heels too far .

Big slits time .

Got this .

I have to tell you , you know what , you know , I just got two and three .

Let's put it together again up .

Tell me she march , right .

Don't sit out man on this out , right ?

I see steps like yes .

Hey guys just plan in Bo .

He'll tell cross it down in .

Spread the pony me joy .

You get , fuck it is .

Time for block four .

Yes .

Here it .

Oh throw shake , roll twice .

Shake something .

Corona shakes .

Shakes me .

You going hips roll , roll shape again .

That's smooth .

Thank you .

Sweet .

So the heel just pull you walk it .

Step into you've been jumped .

Alright .

My roll .

Raw shake .

Swing kick 12341 roll , roll roll , swing kick four of them .

Ro .

Shaky shaky snake .

Ir shit .

It's fine .

All right .

Next week .

Yeah .

So it's kind of like OK , you're dipping under a wire so keep going .

If you want , you can chop it , you can step really big .

You keep it little dear choice ready .

Done .

Rolled .

Shake it .

So yeah .

Di Pum .

Pum .

Two more bloody roll shrink .

Yeah .

Right .

Easy .

Oh Stop the double .

So to the floor collapsed and keep going down .

You could jump it damp and smooth .

Pull your caps in .

Engage them .

Stop .

Stop .

I know .

Swing it .

Yeah .

Stop down , down .

I wrong .

Shake it .

Sweet dear .

So you got it .

Unrolled three jet pump .

Stop .

Stop one more time .

Funny roll dip .

So , so what all together from the very top ?

Slide slide March .

Are you ready ?

56 slash can stop it .

Circle back .

Do you tell down it ?

Listen .

Oh Jamie , stop calling .

Do you know what I say ?

Tom deals trying to roll it .

Its kick dear Tom .

Stop , stop again .

That's nice .

Hi March down it up .

Triple X .

You too .

So have lunch deals .

Oh , smoke it , it , so I'll see you again .

S smart , please .

Thanks .

Can I have some , your boots bigger down up chest hopping .

We go back .

You to needs me .

Yeah .

Bounce .

I go , Jimmy deals .

Yeah .

Yeah , tough .

Let's go .

It's fun .

What ?

No .

Best heels finish it .

That's what .

Yeah , so let's go .

Ok , we're going again .

I'm not talking .

Let's let go .

You know it now , Samson get you ready .

Go , go to one more time .

Just stand to go make him a bit .

Burn those calories .

Cool .

How are you doing ?

Class ?

Nice .

You got it .

You did it .

Keep moving .

It's yeah , warm .

Just be a little bit sweaty for now .

We've worked hard time to stretch .

Come down .

So , yeah .

No .

Hello ?

Most quicker .

Nice .

Watch now down on the knees like that .

No , that and round it two more times , please roll it all the way up this time .

Take the arms up , go over to your side , that side out .

Eight , double .

Let's move back then .

Hello ?

Party centuries .

Yeah , your body , that's your left foot back .

Really ?

Press the heel into the floor stretch .

You take your foot down .

You can be in a pot .

Me in a runner's lunch .

You can also put the me on the floor .

I want you stretching that hip out .

So we just let it relax .

Nice job today .

Did you have a good chance ?

Lots and lots of months .

Now bring that back .

Put all your weight on it , front heel down to up , pull the hip back it forward .

I'll give you a very flat back , long spine , hands on the bent knee .

You should feel the stretch of the hamstring back of the thigh .

Now , if you can keep your head up very to , yeah , push that foot down , face me like that and roll it up and now you're gonna turn the body the other side .

Now change the face .

Press me de stretched up .

Guys are good now .

Yes , lunch or me on the floor as once you feel a stretch in that hip , so you , what's most comfortable for you ?

You bring that back foot in , put all the weight on the back foot , you down to get it back .

A black black on the back of the leg bit higher than your heart .

Don't worry about him .

Just strange .

Push that go down , face me .

Roll it up to now find your balance .

Take that right foot .

I be here .

Other people grab a chair stretching the front of her leg to squat .

Let that foot down , find your balance .

The other side .

Same hand as foot me back .

You want it right under your hip and where you need it for balance black and put that foot down .

Now give me one big rest of download it out .

Are you doing it ?

That is your 30 minute hip hop workout ?

I hope you had a good time .

Please find me on Facebook .

I would love to hear from you and connect with fan page , Adrian .

Look at the screen there it is .

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People can find us and have a good time guys .

Until next you save it .