Here, Quenia introduces samba no pe (Rio-style samba). She breaks down the basic steps — and then not-so basic steps — in the tutorial section, and there are enough repeats to get at least some hang of them. If not, go to the beginning.
The warm-up, just like in SRW, is more like cool-down. But here it is extra-long: 27 minutes! This is like a workout on its own. During the cardio workout proper, we are going through all the steps and moves from the tutorial, first slow, then at the “real samba tempo”. Which means, fast. Really fast. At least for me. Unless you know the choreographies from the tutorial real well, it’s almost impossible to follow the fast bits. The good news is, that the first four sections of cardio workout exactly correspond to the sections of tutorial, so you can work, say, on section 3 only. The last part of the cardio workout combines all four choreos at the full speed.
The cooldown is surprisingly short (under three minutes!) but, as it utilises some of the warmup moves, I guess one could freely borrow from that section to pad it up.
SRW features the live samba band playing on the same stage as the dancers. Alas, no such luxury here. The backing track is very repetitive, even by samba standards. But I guess you were not going to use it anyway.
Cardio Samba Workout
|Learn Basic Samba Steps||01:44|
|Workout Section 1||13:11|
|Workout Section 2||18:25|
|Workout Section 3||22:51|
|Workout Section 4||29:26|
|Basic samba steps between segments||40:11|
|Full workout fast||1:28:46|