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Down & Dirty: A Sensual Dance Workout Challenge for Women

3 Weeks to Feel Like the Most Magnetic Woman in the Room 💋 Heyyy Dirty Girl! 😏 The Hip Shake Fitness Down & Dirty is a FREE 3-week sensual dance workout challenge for women, led by Erica — combining Burlesque Burn, Tone N Twerk, and Yoga Sculpt to work your entire body while making you…

🍑 How To Twerk For Beginners | 6 Basic Twerk Moves Step-By-Step

Ready to learn how to twerk like a pro — even if you’ve never tried before? 💃 This beginner-friendly Basic Twerk Tutorial with our fierce instructor Kaleila breaks down six foundational twerk moves. These will make you feel confident, sexy, and strong in just 12 minutes. Whether you’re dancing for fun, fitness, or to boost…

💋 Down & Dirty Challenge Starts Sept 14, 2026 ✨

A Little Naughty Is Good For The Soul

The Hip Shake Fitness Down & Dirty Challenge is here — and it’s
completely FREE. Led by Erica, this 3-week sensual dance workout
combines Burlesque, Twerk, and Yoga Sculpt to make you feel
powerful, confident, and unapologetically YOU.

Each week has a focus so you build progressively:
📍 Week 1: Upper Body — Burlesque Burn with Erica
📍 Week 2: Lower Body — Tone N Twerk with Nicole
📍 Week 3: Core — Yoga Sculpt with Charlene

Perfect if you love our YouTube workouts and want more structure
and results. Inside the challenge you’ll get:
💋 Burlesque Burn — sensual movement that makes you feel magnetic
🍑 Tone N Twerk — fierce cardio and booty work
🧘‍♀️ Yoga Sculpt — core strength and feminine flow
🎁 FREE Challenge Kit — workout calendar, hormone-balancing
recipes, journaling prompts & quick-start guide

All levels welcome. No gym needed. Modifications included.

DOWNLOAD THE FREE PROGRAM

  • Sari

    What Hip Shake Fitness does, that makes the platform so different from what I expected and what impressed me so much, was the diversity and personality of the videos. I love that it’s not just professional dancers in the videos, but it’s anyone, it could be…
    Read More Sari

  • Djuke

    With Hip Shake Fitness you can workout any time, anywhere at any weather. There is no need to worry about how good or bad your dance moves are, how you look when you’re super sweaty, how red your head becomes and how much your body is…
    Read More Djuke

  • Kristen

    “There is a huge variety of different types of styles and classes available. There is truly something for everyone, and I don’t see how anyone could get bored! ”
    Read More Kristen

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Down & Dirty Challenge 💋 3 Weeks of Sensual, Sexy Movement | Starts Sept 14 Heyyy Dirty Girl! 😏 The Hip Shake Fitness Down & Dirty Challenge is a FREE 3-week program led by Erica — combining Burlesque Burn, Tone N Twerk, and Yoga Sculpt to work your entire body while making you feel like the most magnetic woman in the room. 💋 This one is a little naughty — and a little naughty is good for the soul. You'll need a chair, some leg warmers and weights, because we ARE getting down and dirty. 😏 Each week has a focus so you target your whole body — but not all at once: 📍 Week 1: Upper Body — Burlesque Burn with Erica 📍 Week 2: Lower Body — Tone N Twerk with Nicole 📍 Week 3: Core — Hustle & Flow with Charlene We built this for women who want to feel sensual, powerful, and unapologetically themselves. Whether you're brand new or coming back after a break — you belong here. Modifications included for every level. 🎁 FREE CHALLENGE KIT — Download your PDF → (coming soon) Grab your 3-Week Workout Calendar, Quick-Start Guide, and everything you need to get down and dirty. Free when you sign up. 📅 CHALLENGE STARTS SEPTEMBER 14, 2026 💋 WHAT WE'RE DOING FOR 3 WEEKS: ✅ Burlesque Burn with Erica — sensual, powerful upper body movement that makes you feel magnetic ✅ Tone N Twerk with Nicole — fierce cardio and booty work with moves that make you misbehave ✅ Yoga Sculpt with Charlene — strength, breath, and pure feminine energy to close it out strong. We call this Hustle and Flow. ✅ Modifications included — all levels welcome 🎥 LIVE THIS CHALLENGE: 🔴 Burlesque Dance Class LIVE with Erica 9/14/2026 🔴 Core-Focused Yoga Sculpt LIVE with Charlene 9/28/2026 (Follow along on Instagram — dates announced in your inbox!) 🏋️‍♀️ EQUIPMENT NEEDED: A chair with a backrest, leg warmers (for the vibes 😏), hand weights, and a yoga mat. ⏱️ TIMESTAMPS: 00:00 Welcome to Down & Dirty 00:09 What the challenge includes 00:15 Weekly schedule and instructors 00:46 Let's get down and dirty 🔗 YOUR CHALLENGE WORKOUTS: 💋 Burlesque Burn → https://www.hipshakefitness.com/dance-workouts/burlesque-burn/ 💃 Tone N Twerk → https://www.hipshakefitness.com/dance-workouts/tone-n-twerk/ 🧘‍♀️ Hustle and Flow → https://www.hipshakefitness.com/dance-workouts/hustle-and-flow/ 😏 Be honest, Dirty Girls... are you IN? Drop an emoji to claim your spot AND tell me which workout you're most excited for 👇 💋 = Burlesque with Erica 🍑 = Tone N Twerk with Nicole 🧘‍♀️ = Yoga Sculpt with Charlene Grab your chair and leg warmers — we start September 14! 🔥 💥 MORE WORKOUTS YOU'LL LOVE: 💋 Burlesque Playlist → https://youtube.com/playlist?list=PLEX0f7oP3IQQLwIasObQq_14t29tMsUZm 🍑 How To Twerk → https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS&si=2S0ZTnMpaT5cosmB 👠 Heels Dance → https://youtube.com/playlist?list=PLEX0f7oP3IQSrG_K_JZFaiXufEZTyTU5c&si=q5b453cqVnPBRKO 👋 YOUR INSTRUCTORS: Erica → https://www.instagram.com/16mermaids/ Nicole → https://www.instagram.com/nicolesteenfitness/ Charlene → https://www.instagram.com/charlene.dipaola/ 💖 JOIN THE HIP SHAKE FAM → https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies,voting rights + loyalty badges. 🔔 SUBSCRIBE for new dance fitness workouts every week → https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 #BurlesqueWorkout #hsfteam #YogaSculpt #DanceFitness #SensualMovement #WorkoutChallengeForWomen #3WeekChallenge #FeminineMovement #TwerkWorkout #DanceFitnessForWomen #ConfidenceWorkout #WomensFitness #FitnessChallenge
Down & Dirty Challenge | FREE 3-Week Burlesque, Twerk & Yoga Sculpt for Women | Starts Sept 14
Yoga Flow for Balance | Standing Balance Poses for Women Over 40 🧘‍♀️ This is the standing balance flow I keep coming back to, for steady legs, a strong core, and stability that keeps you moving for life. No equipment needed. Perfect for travel, do it anywhere. The flow: Mountain to Chair Crescent Lunge to Warrior 3 Standing Split to Standing Figure 4 Eagle, then vinyasa Repeat on the other side Ready for the next challenge? Come flow with me in my Dancer Pose Balance Flow, linked here 👉 Part of Move With Me, my travel series, flows made especially for travelers. 🔔 Subscribe for yoga, capoeira, and strength flows for women over 40. #yogaforwomen #yogaforbeginners #filipinayoutuber #balancetraining
Yoga Flow for Balance | Standing Balance Poses for Women Over 40 🧘‍♀️
How to go from seated to a sexy chair lay-down 💋 Erica breaks down this beginner burlesque chair move step by step. Grab a chair with a backrest and own it. 👑 Full 10-min Burlesque Chair Dance workout for beginners (strength + choreography) with Erica 👇 🔔 Subscribe for more burlesque: https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 #ChairBurlesque #BurlesqueForBeginners #BurlesqueWorkout #BurlesqueDance #ChairDance #Shorts
How to do a Chair Burlesque Move for Beginners 💋 #Shorts
30-Min Booty Workout with Weights + Advanced Twerk Dance | Nicole Steen Ms. Buns of Steen is back with her first ever LEVEL 4 Tone N Twerk workout! 🍑 We start with a booty-sculpting workout using weights to build and lift your glutes, then finish with a faster, more advanced twerk dance routine — we're whacking that floor today. You got this, HSF twerk squad! 💪 This advanced twerk dance workout combines real strength training with a fierce twerk routine so you build the booty AND learn the moves. Grab your weights and knee pads and let's go. 💪 BOOTY SCULPTING WORKOUT: Curtsy Lunge Kick · Mid Stance Squat · Lateral Lunge · Deadlift · Double Lunges · Plié Squats This lower body strength section targets your glutes, hamstrings, and thighs with weights, building the foundation to shape and lift your booty. 🍑 ADVANCED TWERK CHOREOGRAPHY: Jump Out In Up · Push In Together · Step Back Lean · Circle Clean · Knee Up · Rotate · Drop It Like It's Hot · Shake Shake Knee · Wipe · Slow Drop · Booty Pop · Get Crazy & Drop · Knees on the Floor Twerk · Floor Whack · Split Twerk · Twerk Pose Nicole brings a faster, floor-based routine for dancers ready to level up. This is her first Level 4 — bring your energy. 🔥 This advanced twerk workout is perfect for: ✔️ Dancers ready to level up from beginner twerk ✔️ Women who want to tone their booty AND learn advanced choreography ✔️ Building strength, confidence, and stage presence ✔️ Anyone craving a fierce, high-energy at-home workout ✔️ Fans of Nicole's Tone N Twerk series 🧘‍♀️ CLASS DETAILS: Workout Type: Tone N Twerk (Level 4 — Advanced) Length: 30 Minutes Level: Advanced Choreography: High | Cardio: High | Impact: High | Strength: High Equipment: Hand weights, knee pads (recommended for floor work), yoga mat Studio Name: Butt Lifts ⏱️ TIMESTAMPS: 00:00 Intro to Tone N Twerk 00:26 Warm Up 03:00 Booty Toning with Weights 13:03 Twerk Choreography 27:58 Cool Down 🔔 SUBSCRIBE for new twerk workouts & dance fitness every week → https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 💖 ABOUT TONE N TWERK: Tone N Twerk with Nicole Steen starts with a toning routine that tightens your glutes, then loosens up into a fun twerk dance that makes you feel sexy and strong. Learn more: https://www.hipshakefitness.com/dance-workouts/tone-n-twerk/ 🔗 WATCH NEXT: 🍑 How To Twerk Playlist → https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS&si=XTse0fJghB-gpWqH 🪑 Chair Dance → https://youtube.com/playlist?list=PLEX0f7oP3IQSOXIVdDvbCXE6TwupSFoN0&si=txpC1Rl0MPvLDyqa 👠 Heels Dance → https://youtube.com/playlist?list=PLEX0f7oP3IQSrG_K_JZFaiXufEZTyTU5c&si=gWZTSgTjZMiJZd5e 💖 JOIN THE HIP SHAKE FAM → https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies, voting rights + loyalty badges. 💋 YOUR INSTRUCTOR: Nicole Steen → https://www.instagram.com/nicolesteenfitness/ #TwerkWorkout #ToneNTwerk #TwerkWithWeights #BootyWorkout #AdvancedTwerk #TwerkDance #TwerkWorkoutAtHome #DanceFitnessForWomen #BootyWorkoutWithWeights #TwerkChoreography #WorkoutForWomen #TwerkDanceWorkout #NicoleSteen #DanceCardio #TwerkFitness
30-Min Advanced Twerk Dance + Booty Sculpt with Weights
Guided Meditation for Emotions 🌸 I grew up being told emotions were weakness. My kids taught me how to feel. This is a taste of the practice that helped me learn to accept my feelings. Watch the full guided meditation here 👇 🔔 Subscribe for meditations, yoga sculpt & dance fitness that empower women. #GuidedMeditation #MeditationForEmotions #EmotionalHealing #MeditationForWomen #SelfCompassion
Guided Meditation for Embracing Emotions
Burlesque Chair Dance Workout for Beginners | Strength + Chair Choreography Hot damn! We've got another Burlesque Burn that will make you sweat! 💋 This burlesque chair dance workout for beginners with Erica starts with an upper body toning workout using bands and weights, then moves into a flirty chair burlesque routine. Grab a chair with a backrest because we're using it as part of the dance! All levels welcome. No experience needed. Whether you're new to burlesque or looking for a fresh and flirty fitness routine, this class brings confidence, sweat, and empowerment straight to your screen. Let's get our sexy on with Erica, Kelli and John! 💋 This is part of our Burlesque Burn series - where Pilates strength meets the sexy theatrics of burlesque. 💪 STRENGTH WORKOUT: Handcuff Pulses · Open The Door · Tuck Chest · W's · Chest Press · Single Chest Press This upper body toning section sculpts your arms, chest, and shoulders with bands and weights. Building the strength and posture that make your chair choreography shine. 💋 CHAIR BURLESQUE ROUTINE: Lay Down · Dance On Chair · Tip Toe · Pull Back Erica breaks down each chair trick step by step, then puts it together into a flirty, confidence-building routine. Own your throne. 👑 This burlesque chair dance workout is perfect for: ✔️ Beginners learning chair burlesque ✔️ Women who want to sculpt AND learn choreography ✔️ Building confidence, sensuality, and stage presence ✔️ Pilates lovers wanting stronger abs & core ✔️ Anyone craving a fierce, fun at-home workout 🧘‍♀️ CLASS DETAILS: Workout Type: Burlesque Chair Dance + Strength Length: 15 Minutes Level: All Levels Welcome Equipment: Chair with backrest, hand weights, resistance band Studio Name: Chair Woman ⏱️ TIMESTAMPS: 00:00 Intro to Burlesque Class 00:37 Toning 03:38 Floor Sculpt 07:48 Chair Choreography 🔔 SUBSCRIBE for new burlesque & dance fitness workouts every week → https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 🔗 WATCH NEXT: 💋 Burlesque Dance Playlist → https://youtube.com/playlist?list=PLEX0f7oP3IQQLwIasObQq_14t29tMsUZm 🪑 Chair Dance → https://youtube.com/playlist?list=PLEX0f7oP3IQSOXIVdDvbCXE6TwupSFoN0&si=txpC1Rl0MPvLDyqa 👠 Heels Dance → https://youtube.com/playlist?list=PLEX0f7oP3IQSrG_K_JZFaiXufEZTyTU5c 🍑 How To Twerk → https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS 💖 ABOUT BURLESQUE BURN: Burlesque Burn combines the control and stamina of Pilates with the sexy theatrics of burlesque. Every class starts with Pilates-based toning and ends with flirty, fun choreography so you feel empowered and ready to take on the world. Learn more: https://www.hipshakefitness.com/dance-workouts/burlesque-burn/ 💖 JOIN THE HIP SHAKE FAM → https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies, voting rights + loyalty badges. 💋 YOUR INSTRUCTOR: Erica → https://www.instagram.com/16mermaids/ #BurlesqueChairDance #ChairBurlesque #BurlesqueWorkout #BurlesqueForBeginners #ChairDanceWorkout #BurlesqueBurn #DanceFitnessForWomen #ChairDance #SexyWorkout #FeminineMovement #BurlesqueDance #PilatesDance #ConfidenceWorkout #DanceWorkoutForWomen #WorkoutForWomen
Burlesque Chair Dance Workout for Beginners | Strength + Chair Choreography
3 standing booty band moves that torch your outer glutes 🍑🔥 Single Leg Burn · Butterfly Squats · Lateral Walk Squats These all hit your glute medius from different angles — squat, abduct, and travel. That's why they burn. Nicole's tip: if you've got it, squeeze when you stand up 💪 Full 15-min booty band workout with Nicole 👇 🔔 Subscribe for booty workouts that make you feel fierce and empowered #BootyBandWorkout #GluteWorkout #BootyWorkout #ResistanceBandWorkout #Shorts
3 Standing Booty Band Moves That Torch Your Outer Glutes 🍑🔥
Heels Dance Workout for Beginners | Booty Sculpt + Heels Routine with Kaleila This heels dance workout for beginners with Kaleila combines a booty-sculpting strength workout with a beginner-friendly heels dance routine — so you build the glute strength AND learn how to dance in heels like the goddess you are. 👠 All levels welcome. No experience needed. This is part of our Power Heels series — where confidence meets choreography. Grab your heels (or stay barefoot to start) and let's go. 💪 BOOTY SCULPTING WORKOUT: Reach Up/Down · Knee Crunch & Kick · Lunge · Calf Raise Plié · Squat Taps · Crab Walk · Squat Press · Lunge Curl · Glute Bridge · Glute Hydrant Circles This strength section targets your glutes, legs, and core — building the foundation you need to move with power and confidence in heels. 👠 BEGINNER HEELS DANCE ROUTINE: Snap Cross Squat · Butterfly · Shake, Hit and Smack · Make It Rain Down the Body · Smack It Down and Roll It Out · Body Roll · Shake It Out · Freestyle Booty Shake Kaleila breaks down each move step by step, then puts it all together into a sexy, confidence-building routine you can actually do. This heels dance workout is perfect for: ✔️ Beginners learning how to dance in heels ✔️ Women who want to sculpt their booty AND learn choreography ✔️ Building confidence, sensuality, and stage presence ✔️ At-home dance workouts — heels optional ✔️ All fitness and dance levels — modifications included 🧘‍♀️ CLASS DETAILS: Workout Type: Heels Dance + Booty Sculpt Length: 35 Minutes Level: All Levels Welcome Equipment: Resistance band, heels (optional), yoga mat Studio Name: Stiletto Booty ⏱️ TIMESTAMPS: 00:00 Intro 00:38 Warm Up 04:00 Band Workout 09:25 Floor Workout 17:10 Heels Routine 33:09 Cool Down 🔔 SUBSCRIBE for new heels dance & dance fitness every week → https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 🔗 WATCH NEXT: 👠 Heels Dance Playlist → https://youtube.com/playlist?list=PLEX0f7oP3IQSrG_K_JZFaiXufEZTyTU5c 🍑 How To Twerk → https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS 🪑 Chair Dance → https://youtube.com/playlist?list=PLEX0f7oP3IQSOXIVdDvbCXE6TwupSFoN0 👩‍🏫 YOUR HEELS DANCE INSTRUCTOR: Kaleila → https://www.instagram.com/kaleilaj Dancers: Charlene https://www.instagram.com/charlene.dipaola Reese https://www.instagram.com/reesespizzas 💖 JOIN THE HIP SHAKE FAM → https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies, voting rights + loyalty badges. #HeelsDance #HeelsDanceWorkout #HowToDanceInHeels #HeelsDanceForBeginners #DanceInHeels #HeelsChoreography #BootyWorkout #DanceFitnessForWomen #HeelsClass #SexyDance #BeginnerHeelsDance #DanceWorkoutForWomen #FeminineMovement #HeelsTutorial #PowerHeels
Booty Sculpt + Beginner Heels Dance Routine 👠 Feel Like a Goddess
Here’s a CORE FLOW for ya! 3 moves. All from plank. All bodyweight. ✦ Cross plank → half crow ✦ Shoulder tap → side plank leg raise ✦ Mountain climbers → side kick tap 3 sets, 15x each side. No weights. No gym. Just you and the mat. Want more? Join Charlene for a 30-Min Yoga Sculpt Abs workout now! Core strength for women 40+ who train with intention. #CoreFlow #PlankSeries #YogaSculpt #CoreWorkout #AbsWorkout #YogaSculptAbs #WomenWhoTrain #HipShakeFitness #WorkoutForWomen #FitnessOver40 👇 FULL WORKOUT HERE: https://youtu.be/t9qqUaPeQGY
Core Flow – Plank Series
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