Get ready to move, groove, and have a blast with our fun and accessible Zumba class! Whether you’re standing with Ana or seated with Katie, this workout is all about enjoying the rhythm and having fun while staying active.
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NARRATOR: Thank you for watching! For a full transcript, please visit www.fun4thedisabled.com. We hope you enjoy the video!
NARRATOR: Your health and safety are important to us. Talk to your doctor before beginning any kind of exercise regimen. Any attempts to replicate the exercises shown in this video without professional supervision will be made at your own risk.
NARRATOR: Always consult a fitness professional for exercise advice. Strategy for Access NFP, Spirit Club, and any representatives thereof will not be held responsible or liable for any injury or harm sustained as a result of attempts to replicate the exercises shown in this video.
ANA: Hello, everybody, and welcome to Spirit Zumba! My name is Ana, and I will be your standing Zumba instructor. And I have…
KATIE: And my name is Katie, and I’ll be your seated instructor!
ANA: Hey, Katie!
KATIE: Hey, Ana!
ANA: So we’re excited to dance with you today! Before we start, be sure you have a free space to move around, and make sure you have some water, and feel free to drink whenever you need. This is a– a short class, um, so we are going to jump right into that. We want you to smile, to have fun, and to dance like no one is watching you!
ANA: Okay! Well, with that being said, let’s start with the warm-up.
[Yarin Primak’s “Bringing Me Joy” plays.]
ANA: Okay, here is our warm-up song. We’ll start with side steps, and bringing arm up, one arm up. Inhale, and exhale. Nice. And again – up, and back. Yes. One more time. And down. Switch arm. Up, inhale, and exhale. Great. Up, and down. One more time. Yes. Let’s do both arms. Up, and exhale. Nice! Katie and I are doing the same thing, reaching up, and down. Yeah. Up, and down. Nice.
ANA: Stop, arms circle one side. It’s upper body move. Other side. Yes. two more. Yes. Looking good. One more time. Okay, let’s reach up. Grab those apples! [unintelligible] My legs are wide, I’m also moving my hips with my thighs. Yes. If you want to speed it up, this is the tempo. Up, up, up, up. Please do your own pace. Up. Up. Yes. Looking good.
ANA: Okay. And stop. Let’s open one arm, and the other. Close the first one, and the other. Open, two, and close for two. I’m adding steps to the side, and back. Step, open, two, close, two. And again. Step. Yes. Three more times. Close. Close. Open. Open. Close. Close. And one more time.
ANA: Yes! Shake your arms, shake your legs, and then we’ll continue with the next song.
[The Excitement by Lux Inspira plays.]
ANA: Let’s clap. Let me see. Yes, looking good! Whoo hoo! Let’s start with bicep curls. Side to side. Alternating arms. Katie and I are doing the same thing. Yes! Looking good, Katie!
KATIE: Thank you, Ana! Whoo!
ANA: Hey! Hup, hup. Nice job!
ANA: Adding speed back. Hup. My legs are wide, I’m tapping in place, also. Hup. Hup. Hup. Rotating from one side to another. Rolling my tents. (?) Nice. Hup. Hup.
ANA: Next combination, bring your hands in and out. Hup. Hup. Hup. Hup. Hup. You can add toe touch. If you want, you can speed it up. Yes!
ANA: That’s it! Go back to bicep curls. Single, single. Yes! Speed back. Nice!
ANA: Yes! High five. Looking good! Okay, we’ll pause just for a second to take a sip of water, and we’ll keep it moving. Okay, we have two more songs and then we’ll cool down. The next one is a fun one, we’ll do some twists. Yes. And then we’ll just have arm combinations, touching our hips at the same time, shoulders, we’ll reach up, and to the sides. Yes.
ANA: Okay, here we go!
[Baby Baby (Sped Up) by Captain Qubz plays.]
ANA: Okay, squish the bug. Move your heel side to side, move your elbows. Front and back. Yes! Step with the other leg. Squish the bug. Let’s twist. Yes! Nice, Katie!
ANA: Whoo! Twist, twist, twist, twist, twist.
ANA: Just a little more. Okay, get ready for the second combination. Touch your hips, and shoulders. Reach up, and sides. Again. Hips, shoulders. Reach up, and sides. We can speed it up. Hips. Shoulders. Up. Sides. Hips. Shoulders. Up. To the sides. Hips. Shoulders. Up. To the sides. One more. Or keep the slower speed. Hips, shoulders, up, to the sides. And we’ll add just the small side-steps. Shoulders. Reach up, to the sides. Yes! Let’s go back to twists.
ANA: Whoo! Hup. Hup. Move your elbows from the neck. Yes, just like Katie! For those doing the standing version, squish the bug! Move that heel, side to side. Yes.
ANA: Nice. Okay, let’s go back to touch your hips. And shoulders. Reach up, and to the sides. Again. Hips. Shoulders. Up. To the sides. Yes. Yes! Whoo!
[Speed of Light by J.A.K. plays.]
ANA: Okay. Next one, we’ll start with elbow in a pull motion, along with step to the front. Opposite leg, opposite arm. Switch. To the front, elbow in a pull motion. Yes.
ANA: Looking good! Second combination: open window with both of your hands, and close. Other side. Open, and close. Open, and close. Yes. I’m also adding the flag (?), opening to the side, and close. Yes. Let me see…yes, looking good!
ANA: Okay, let’s do elbow in a pull motion and open arm. Other side. Elbow in a pull motion, and open that arm. Along with side touch, and side steps. Yes. Elbow in a pull motion, nice. Looking good! A little more. Elbow in a pull motion, and open. Other side. Yes! Katie and I are doing the same thing. Nice.
ANA: Okay, [] waving, open your arms to the sides, this can be a freestyle. Bring your arms in front of you, up above your head and down. Yes.
ANA: Let’s do side touch, and slide. Side touch, and slide. Slide touch, and slide. Side touch, and slide. Keep going. Side touch, and slide. Yes! Side touch, and slide. Nice. Side touch, and slide. Whoo! A little more. Side touch, and slide. Nice. Whoo! And wave.
ANA: Nice!
[Come Over by Novembers plays.]
ANA: Okay, here is our cool-down! Let’s go down, inhale. And exhale. Let’s roll our neck, one side.
ANA: And switch sides. Nice flow. Okay, roll your shoulders back. Two, three, four. And forward. Four.
ANA: Open arms wide, cross one, with the opposite grab the elbow and hold for a few moments.
ANA: And switch.
ANA: Nice, release. One arm up, lean to the opposite side, and hold.
ANA: And switch. Other arm up, lean to the opposite side.
ANA: Let’s cross your fingers, place them on one knee. Hold.
ANA: And switch.
ANA: Let’s go down and roll up. Slow.
ANA: Let’s inhale one more time, exhale, and Spirit.
ANA: Whoo hoo! And we are done! High five, everyone! Thank you for joining us! I had so much fun. Katie, what about you?
KATIE: Me too! That was awesome! Thank you, Ana! Good job, everyone!
ANA: Thank you! We hope everyone enjoyed and had fun, and we look forward to seeing you again! Bye!
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