Tone N Twerk 16: Total Body Twerk

Choreography: High

Cardio: High

Impact: High

Strength: Medium

Equipment: Weights

Dance Workout

Girl, I hope you’re ready to SWEAT today! Nicole’s got a killer toning workout with weights that’ll make your whole body werk. Plus, today’s choreo is no joke. You’ll be releasing your inner Beyonce, Janet Jackson and your inner Nicole Steen all together to make one fierce twerk diva!

Toning Workout

  • Man Made Burpee
  • Curtsy Pulse N Kick
  • Lunge To Bicep Curls
  • Deadlift To Overhead Press
  • Lateral Lunge With Kick
  • Mid Stance Squat To Overhead Press
  • 3 Step Lunge
  • Wide Squat Pulse

Twerk Dance Moves

  • Old School Uncle Luke
  • Criss Cross Feel And Shake
  • Harlem Shake
  • Booty Pop Arm Over Head
  • Beyonce Baby Boy
  • Chest Pump Booty Pop
  • Janet Jackson Arm Swings
  • Wide Stance Booty Pop With Chest
  • Double Booty Pop
  • Single Knee Up Twerk
  • Single Arm Push Up Twerk
  • Knee Slide Twerk
  • Booty Smack With Hair Flip

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