30-Minute '90s-Inspired Hip-Hop Dance Cardio Workout

What's up ?

Dance .

Face sugar .

It's your girl , Khalila .

And today we're doing a 30 minute nineties inspired workout .

Some of you guys might remember some of these moves and then some of you guys might be like this is new to me .

Are you guys ready ?

Yes .

Well , let's go .

All right guys .

Let's roll those shoulders back .

Let's get nice and warmed up and loose .

78 rolling forward rolling .

Give me a nice bed with me .

How you guys girl .

Now the test pull it out back , nice and slow .

Pull that chest in and bend .

There we go .

Now feed it up .

Check there we go .

Breathe with it .

I forget to do that .

You got .

Then you're gonna lunge it back , arms up , lunge back .

Bring it in .

Agree with it .

Beautiful .

One more to opposition , please .

Down weeze the but there we go .

Hold it down there .

Butterfly .

Push the knees out .

Oh Hey , Amy .

Hey , where's the news out ?

You got it .

Bring it up .

Pull it out .

Beautiful .

All right , let's walk .

Get out .

Hey , hey , now one , just one .

Devil me one , just one .

Devil me now jump it out .

Jump out and throw , jump and throw it .

This is one of them good .

All nineties moves now , pump it forward , forward , forward and it's wiped up .

You got it really fit into that now .

Speed it up .

Jump it .

Hey , wait , poor and pump it .

There you go again .

Hey , rock with it .

Throw your head and pump it and uh , keep it going .

Y'all .

You should feel the burn right now .

I feel pain .

Oh A puppy .

Hey , one more you got this B or an now get ready for that Brooklyn to the right and 123 .

Twist it out and pull those arms in , twist out step .

So where's the uh we get it and you now speed it up here we go out .

123 , 123 .

Keep it going .

Something wrong to roasting .

Now need you gotta stop the road .

11 double and is have that's off the shoulders with me .

Hey give me some more energy .

Have AAA and pose it .

Alright guys .

Step it out .

How are we feeling ?

God is a , hey , hey , catch that girl .

Now we're gonna slow it down with the pop .

Step together .

Step together three four .

Now step out to the right .

Open up , open up and then the other way there you go .

Try it again and Puy puy two three four .

Slow and open .

Use that cord .

Yes .

Now you're gonna speed it up .

Make it a little bit smaller .

234 .

Open .

Oh baby .

Oh A pump 2340 baby .

Oh , now it nice and slow , right ?

Uh let's bring it up .

Three .

Now you're gonna ball .

Change foot goes back around step and around .

There you go .

One more time .

Right ?

Foot .

Fly up two three oh .

Change steps .

Bring it down , cross bring it down .

You guys got it now let's feed it up .

Hey .

Oh hey , again I can feel the wind , the air .

I feel the wind .

Hey , you got it .

Butterfly slow .

There you go .

Just bring those in .

Double it up .

Hey butterfly y'all .

Hey and in and out here now .

Speed it .

Hey , hey , bring it out .

Just put your flavor on this guys on it .

Exactly .

Hey , hey butter .

Hey .

Hey , butterfly now .

Post it out guys .

All right guys .

Step it out how you guys feeling that hot race should be up right now .

Yep .

All right .

We're gonna get into some more nineties moves here .

Party .

Do you're going in step ?

Pull it up .

Devil go .

There you go .

One .

What ?

Double it up you got it .

Give me two more .

One , one , double .

Yeah , last one .

Then we're gonna speed it up one and double hit us now .

Here we go .

11 , double .

There you go .

I remember a breach .

There you go .

Slow it down .

Slide , right ?

It's my .

There you go .

Now .

123 , 123 .

This is the Simpson y'all .

If you got another new , another name for it , then that's what it is to you , whatever you wanna call it .

But we're doing the system right now .

Here we go .

Speed it up .

1234 down .

Hey , hello ?

Hey , 234 .

Hey , hey , two more .

Who you got it ?

Good .

One more .

Hey , last one now you're gonna kick it off right foot .

Kick it , kick it , just kick it out .

That arm can just be real crissy or it can do whatever you want .

Yes .

Now speed it up .

Just a kick , kick it out , kick it out , skip it , kick it , kick it , kick it , you got it .

Go kick it out now .

Kick , change it , kick , slide back kick , slide back kick , slide .

Hey , there you go .

Now we're gonna speed it up .

Make it a little smaller and off .

Ok ?

For work .

Hey , oh you got it .

How you do ?

Speed it up ?

What ?

Hey , keep it going .

Go , go speed it up .

234 .

Now , hey , how is it now ?

All right guys .

Hell , let's jump off .

Get them cardios up .

How y'all feeling ?

Ready to cardio ?

We're ready to cardio the now 11 , double , 11 , double .

So if you're not a jumper , you can just step it .

But if you can give me some air .

11 , double , 11 , double .

There we go .

Now kick it out .

Who punch blit pun blit three ?

You see my feet .

Y'all pump it out .

Jump , put two , three .

Do it against Love Flick Lake .

Three four .

Now beat it up .

Hey , 1234 and hey , yeah .

No .

Party Angela again puppy .

You got this now .

Make it big Walmart pumping .

Yes .

And now you're gonna creep it out .

PLC .

Blow I and head knock 12 three 123 again away .

Three to and I bring it to the right .

Bring it to the left .

Yeah , and not it up .

Hey , yeah .

Three it .

No it out .

All right guys to the left it out and circle it around .

So when you walk , you want to swing back Wiggery Starlight and then pump it up .

Raise the root two , three and four .

Do it again .

Who it who it circle later round one more .

Then we're gonna speed it up .

Two up and what bad .

Raise the rule .

There you go .

Yeah , again .

Start the lips .

Raise it .

1234 around .

Yes .

Who ?

Fred Sanford John get lazy ready .

I'm catching and losing my breath at this game .

Milk it out and set double it up .

Jump it , jump it , give me so jump it , shove it .

Hey , hey Janet one 2345 67 .

Just like those hands .

Hey , we're getting down with it y'all .

Last one now .

Speed it up .

Reebok .

11 double .

It's fast .

Three boy Janny give me some Pelvis with it .

Now we're at Sam back it's very .

Yes it is .

Hey , two more .

Yeah , one more .

Swap it out .

11 circle .

Raise the roof .

You got it .

A what , what ?

Go , try to make it bigger .

Raise it .

I did .

Hey , raise it .

Here we go .

Close it out .

It ain't too , it's time for a new beginning .

Rock .

Me no matter what .

Get us down for a pick me up and get me up now .

Freestyle touch the , you're like one in a million .

Push it down .

23 rock and me .

You got it .

Push heads south , right and me .

Hey , hey , get it one more .

Sit out real cute .

Right .

Stop but nice and slow .

Stop that buzz two .

Hey , stop .

Four cabbage .

Trash slow cabbage fast .

We taking it back .

Hey , one more time that that room three oh and way 1342323 .

Circle it 23 .

Circle it circle it now .

Free reach the .

We really got to reach the back for this one because she is going just freestyle y'all fill it out .

Beautiful one in a million .

Push those hips up .

Yeah .

Right me get groty .

Do it up now .

Stop but beat it up .

A 34 cabbage team one fuck cabbage .

She comes out 12234 .

Hey , there you go .

Yeah , one more bam .

Home .

All right guys walk it out .

We are getting into this workout .

We are sweating honey .

Now up to the rest .

Nice .

And slow here here .

Right , right to the right .

Step back together , right back .

Yes .

Again , step here .

Getting into it .

Dip it four .

Your arms can do whatever they want .

Hey , now speed it up and step 34 .

Gray bye .

Hey , who get funky with it two more .

We got this .

Hey , you have about right .

You got it .

Yeah .

Now slow it down .

Whack it and down .

Circle up and down .

Three .

Yeah .

Last one they're gonna rebound .

Big rebound .

Two three again .

Circle and uh and huh and down you got it .

Three .

Yes and four .

So when we speed this up , it's gonna be a little bit smaller and rebound .

Two , three , you're ready to speed it up .

Here we go .

One .

In fact , come on .

Yes .

Uh 2343 .

One more .

You got it in you .

Hey , time .

Give me another one .

Hey , rebound , be one .

Do the , do the throw it , throw it and break vine again .

Bye bye .

Now .

You're gonna slow it down .

Jump in 0.11 double here .

11 , double hill and Chris cross out .

Chris cross out this cross to flow again .

One double criss cross and kind of hard to do it as well .

Yeah , it's kind of like you want to do it .

Hey , trust a again with it and if you can't jump , just stay on that floor , close it out , walk it out guys .

Let's keep those heart rates moving now .

We're gonna monster it real slow or chicken it , whatever you want to call this circle .

Yeah .

App around to the other side .

Yes .

Both down here .

Bring it in .

Damn .

I , now we're gonna speed it up .

Chicken head .

Yeah , I guess Mori , I'm not my angle .

Pack .

Slow two .

There you go .

Inside .

Three .

Now , criss cross .

Great and fresh and criss cross and class .

Now see is , uh , ankle tap .

There you go .

Give me some jump with , hey , hey , better .

Yeah .

Yeah .

Nice slow .

Push it out .

Push it out and come on .

Come on .

Exactly .

Come on now .

Walk it out .

Two down .

Bring it up .

Uh Here's our fast 12 or walk it out .

Bring it down again .

Hey , get it chicken head again .

Our monetary .

Hey , one more .

Close it out .

Rock it out y'all .

This is the last track you made it this far .

It's finished .

Strong guys .

Hey , threw it out .

This is fun effect .

Yeah .

Now turn to the side , we're gonna draw it back and punch two step with it .

Three , four other side .

Draw back .

You can look with it if you want to look with it .

Hey , other way , number three stuff with it .

Three four .

Last one .

I feel so cool right now .

Cool .

Get cool with it .

Speed it up two cool .

Either way .

Hey , you got it .

Punch it out real smooth with it .

Hey , hey , no double pulse .

Give me eight of them .

28 million , you got it .

8 million .

8 million trillion billion .

Keep it going .

And who these legs ?

OK .

Now , cool it off .

Elf .

You go uh push that pelvis out , double up , double it .

Uh push those knees out legs up , one and one .

Double up now .

Uh outfit .

Oh Hey , 11 double get funky with it .

Hey .

Oh Yes .

Oh Yeah .

In my side and my legs and in my life in the whole body it's a full body workout .

Y'all my hair tails it Yeah .

Slow it down party machine .

Kick it .

We're teaching this one really slow .

You're doubling up here double and other sides in your hip in taking out in now .

Speak .

OK .

OK .

OK .

All right .

It's a house party .

Hey , hey , where you got it ?

I'm there .

No , there we go .

This sparked so much joy for me .

Thank you .

Nostalgia , right .

Get them shoulders up and them elbows .

You can close the fist if you like , I can keep it open like half now .

No , can't fuck it with it .

That's my favorite .

Yeah .

Make it nasty .

Make it nasty .

Make it , make it fuck .

Hey , hold it out y'all .

Alright guys , we have made it to the end of the workout .

I hope you feel accomplished .

Let's cool it down .

Take a nice DPP A inhale , exhale and take it over to the side .

Stretch it out , reaching over that head , deep breath .

Guys , other side reach it over .

How do we feel guys so accomplished ?

Sweaty , right .

All the way to the floor .

Stretch out those hammy play down booty to the floor .

Bring it back up .

Beautiful .

Go to the right foot .

There we go now .

Twisting up breech energy through the fingers .

Guys , we're cooling down but we still have energy in our bodies .

Go to the other side .

Left reach and breathe .

Don't forget to breathe .

There we go .

Bring it center be together .

Now I want you to tread , just switching one like bent one , like straight , tread it out .

Yes , there we go .

Now .

Bring it a feet together .

Slip in in the knees .

Nice and slow .

Beautiful shoulder floor .

And you are done guys .

Let's give ourselves a bell .

You should be proud of you .

So thank you so much for doing this 30 minute nineties workout with us .

We are feeling good and sweaty regularly .

Absolutely .

Right .

Claudie .

Alright guys .

Thank you so much for doing the workout with the girl Khalila .

Come back for another dance .

Fit sugar workout and we're gonna be doing our thing .

Yeah .