On this song, you will perform a 3 min HIIT training (High Intensity Interval Training) by alternating strength exercises (turning lunges) and cardio steps (hopping knees and punches).
The main exercise of this track is a turning lunge. Turning lunges are a great exercise to engage all the muscles of your lower body and challenge your coordination and balance.
But to be performed safely, you'll need to rotate your feet on the floor to keep your knees in line with your toes at all times. In this video, you'll see that we are using our arms to initiate the rotation and make our body lighter at the top of the move, which is when you actually rotate your feet. But we let our body weight down in the lower part of the move to engage the legs deeper.
Pay attention to your body position while rotating: your chest should stay vertical all along the exercise. If you want to practice the sliding of your feet. i recommend you to start with rotating squats with the choreo of "me too": https://youtu.be/HT2nXlKih2A
And remember: Always keep your knees and toes pointing in the same direction! And if you are not sure if this exercise is for ou, ask your doctor.