Hustle And Flow

Hustle And Flow combines dance and weights with Vinyasa Flow yoga. Every class focuses on a different body part. Remember to breathe and let’s get stronger together!

Checkout ALL our Hustle and Flow Workouts available on demand HERE

Find The Perfect Hip Shake Fitness Dance Workout Program

Dance workout programs are a great way to help reach specific goals faster. We’ve curated our classes into 2-3 week programs to help you in your fitness journey! Fitness Programs Made For You I know it can be difficult to figure out where to start when you have over 300 workouts to choose from in…

Charlene Dipaola

Hustle And Flow Instructor

@charlene.dipaola

After a 12+ career in online user acquisitions and analytics, she decided to quit her fulltime job and follow her passion in dance. She saw the need for an online community that is solely focused on dance fitness. Prior to Hip Shake Fitness, Charlene was the Sr. Director of Data and Growth at SpinMedia. She has worked with brands such as LA Times, CNN, Spin Magazine and Celebuzz. She is also an adjunct professor of Digital Analytics at UCLA.

The Hip Balance — one of the most beautiful burlesque chair moves Erica teaches. 😇💋 Looks impossible, feels incredible, and yes... you can absolutely do it. Watch the step-by-step, then see it come together. 🔥 👇 Would you try the Fallen Angel? Full 30-min Burlesque Chair Dance workout link is right here!
September 25, 2026
30-Min Burlesque & Chair Dance Workout 💋 Sexy Choreography + Toning This 30-minute burlesque and chair dance workout with Erica is where sexy choreography meets a real toning burn. 💋 You'll warm up with a strength circuit, then head back to your throne for flirty chair tricks and floor choreography that make you feel magnetic, confident, and unapologetically YOU. All levels welcome. It's not about who can drop the lowest — it's about confidence, sass, and loving your body exactly as it is. Grab a chair, grab your sass, and own your throne. 👑 👑 CHAIR DANCE TRICKS: Own Your Throne · Leg Extend to Arch Back · Hip Balance · Straddle · Crawl · Leg Drop · Bicycle 💪 TONING CIRCUIT (3 rounds to build strength): Snowboard · Snowboard Jumps · Step Touch · Squat Press · Hundreds · Ab Crunches This burlesque chair dance workout is perfect for: ✔️ Women who want sexy choreography AND a real toning burn ✔️ Learning flirty chair dance and floor barre moves ✔️ Building confidence, sensuality, and stage presence ✔️ All levels — challenge yourself with weights or go bodyweight ✔️ Feeling powerful, sexy, and unapologetically YOU 💋 LOVED THIS? JOIN THE FREE DOWN & DIRTY CHALLENGE! If burlesque made you feel magnetic, you'll love our FREE 3-week Down & Dirty Challenge with Erica — combining Burlesque, Twerk, and Yoga Sculpt to make you feel powerful and unapologetically YOU. Sign up free and get your workout calendar, hormone-balancing recipes, and journaling prompts: 👉 https://www.hipshakefitness.com/dance/sexy-empowering-dance-workout-down-dirty-program/ 🧘‍♀️ CLASS DETAILS: Workout Type: Burlesque + Chair Dance with Toning Circuit Length: 30 Minutes Level: All Levels Welcome Choreography: Medium | Cardio: Low | Impact: High | Strength: High Equipment: Chair with a backrest, hand weights, resistance bands, yoga mat Studio Name: Crazy About Circuits ⏱️ TIMESTAMPS: 00:00 Intro to Burlesque Circuit Class 00:45 Circuit 1 05:45 Circuit 2 10:30 Circuit 3 15:08 Circuit Cool Down 16:37 Chair Tricks & 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. It's not about who can drop the lowest — it's about confidence, sass, and loving your body exactly as it is. 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/gomindful.live/ #BurlesqueChairDance #BurlesqueDance #ChairDance #BurlesqueWorkout #BurlesqueBurn #ChairDanceWorkout #BurlesqueDanceForWomen #SexyDance #DanceFitnessForWomen #FeminineMovement #ConfidenceWorkout #DanceWorkoutForWomen #BurlesqueClass #WorkoutForWomen #ChairBurlesque
30-Min Burlesque & Chair Dance Workout 💋 Sexy Choreography + Toning
LIVE Burlesque Dance Class for Beginners 💋 Sexy Floor Work with Erica Join this LIVE burlesque dance class for beginners with Erica! 💋 This online burlesque class combines sexy floor work with flirty, confidence-building choreography set to "Self Aware" by Temper Trap — designed to make you feel magnetic, powerful, and unapologetically yourself. No experience needed. All levels welcome. A burlesque dance class isn't about who can drop the lowest — it's about confidence, sass, and loving your body exactly as it is. Wear something that makes you feel GOOD, and let's move. 👗💋 This live burlesque workout kicks off our FREE Down & Dirty Challenge: a 3-week program combining Burlesque, Twerk, and Yoga Sculpt for women. 🎁 JOIN THE FREE CHALLENGE: https://www.hipshakefitness.com/dance/sexy-empowering-dance-workout-down-dirty-program/ 💋 WHAT YOU'LL GET IN THIS BURLESQUE DANCE CLASS: ✅ Sexy burlesque floor work broken down step by step ✅ Flirty choreography to "Self Aware" by Temper Trap ✅ Confidence-building movement for women of all levels ✅ Modifications included — beginner friendly This live burlesque class is perfect for: ✔️ Beginners learning burlesque dance at home ✔️ Women who want to feel sexy, confident, and empowered ✔️ Anyone looking for a fun, flirty at-home dance workout ✔️ Building sensuality, stage presence, and body confidence 🩰 WHAT YOU'LL NEED: Just yourself and something that makes you feel amazing. 💋 ⏱️ Can't join live? No problem — the full replay stays right here so you can take this burlesque dance class anytime. 💋 YOUR INSTRUCTOR: Erica → https://www.instagram.com/gomindful.live/ 💪🏽 HIP SHAKE FITNESS HOST / FOUNDER: Charlene → https://www.instagram.com/charlene.dipaola/ 💖 ABOUT BURLESQUE BURN: Burlesque Burn combines the control and stamina of Pilates with the sexy theatrics of burlesque — so you feel empowered and ready to take on the world. Learn more: https://www.hipshakefitness.com/dance-workouts/burlesque-burn/ 🔗 MORE WORKOUTS YOU'LL LOVE: 💋 Burlesque Playlist → https://youtube.com/playlist?list=PLEX0f7oP3IQQLwIasObQq_14t29tMsUZm 🍑 How To Twerk → https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS 👠 Heels Dance → https://youtube.com/playlist?list=PLEX0f7oP3IQSrG_K_JZFaiXufEZTyTU5c 💖 JOIN THE HIP SHAKE FAM → https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join 🔔 SUBSCRIBE for new burlesque & dance fitness workouts every week → https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 #BurlesqueDanceClass #BurlesqueForBeginners #BurlesqueDance #BurlesqueWorkout #LiveBurlesque #DanceFitness #SensualMovement #FeminineMovement #DanceFitnessForWomen #BurlesqueClassOnline #ConfidenceWorkout #WorkoutForWomen #DownAndDirty #SexyDance #BurlesqueBurn
LIVE Burlesque Dance Class for Beginners 💋 Sexy Floor Work with Erica
Erica sent me her burlesque teaser for our LIVE class... and Layla decided it was HER moment. 😅🐶 We stan a diva. 👑 Catch the REAL show — Erica goes LIVE with a burlesque dance to "Self Aware"! 🔴 LIVE Monday, September 14 🕐 1pm CT (11am PT / 2pm ET) 📺 Right here on our channel It's the kickoff to our FREE Down & Dirty Challenge 💋 👇 Who's really running this class? 💋 Erica 🐶 Layla Sign up link in the comments!
Burlesque vs The Dog
Plot twist: she was in you the whole time. 💋 Erica helps you find your most magnetic self in our FREE Down & Dirty Challenge — 3 weeks of Burlesque, Twerk & Yoga Sculpt. Starts Sept 14. 👇 Which version of you are you ready to meet? 💋 Burlesque 🍑 Twerk 🧘‍♀️ Yoga Sculpt Sign up link in the comments!
Turns Out the Baddie Was Me All Along 💋 #shortsfeed
Beginner Burlesque Dance at Home 💋 Every Body Welcome | Using Things You Already Own This beginner burlesque dance workout with Erica is for EVERY body. 💋 Today we pay homage to vintage burlesque flare — teaching you the art of the tease using items you already own at home: a robe, a ribbon, and a loose shirt. No experience needed. No props to buy. Just you and your confidence. And yes — that's me (Charlene) following along at 7 months pregnant. 🤰 Because this class truly is for every body, at every stage. If I can do it, so can you. 💛 Erica breaks down each burlesque move step by step, then puts it together into a flirty, confidence-building routine. Own your throne. 👑 💋 BURLESQUE MOVES YOU'LL LEARN: Shirt Tease · Cheeky Robe Tease · Shoulder Robe Tease · Robe Tease · Ribbon Tease This beginner burlesque class is perfect for: ✔️ Total beginners learning burlesque at home ✔️ Every body, every size, every stage of life ✔️ Women who want to feel sexy and confident with zero pressure ✔️ Low-impact, gentle movement — pregnancy and beginner friendly ✔️ Anyone who wants to play with the art of the tease using props they already own 💋 LOVED THIS? JOIN THE FREE DOWN & DIRTY CHALLENGE! If burlesque made you feel magnetic, you'll love our FREE 3-week Down & Dirty Challenge with Erica — combining Burlesque, Twerk, and Yoga Sculpt to make you feel powerful and unapologetically YOU. Sign up free and get your workout calendar, hormone-balancing recipes, and journaling prompts: 👉 https://www.hipshakefitness.com/dance/sexy-empowering-dance-workout-down-dirty-program/ 🧘‍♀️ CLASS DETAILS: Workout Type: Beginner Burlesque with Props Length: 10 Minutes Level: All Levels Welcome — Low Impact Equipment: A loose shirt, a ribbon, and a robe (all from home!) Studio Name: Every Body Burlesque ⏱️ TIMESTAMPS: 00:00 Intro to Burlesque Class 00:32 Burlesque Class Start 02:42 Ribbon Choreo 03:54 Robe 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. It's not about who can drop the lowest — it's about confidence, sass, and loving your body exactly as it is. 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/ 💃 FEATURING: Charlene → https://www.instagram.com/charlene.dipaola/ #BeginnerBurlesque #BurlesqueDance #BurlesqueForBeginners #BurlesqueAtHome #BurlesqueWorkout #EveryBodyBurlesque #BurlesqueBurn #DanceFitnessForWomen #SexyDance #FeminineMovement #ConfidenceWorkout #LowImpactWorkout #DanceWorkoutForWomen #BurlesqueClass #WorkoutForWomen
Easy Burlesque Dance for Beginners Using Things You Already Own 💋
A little naughty is good for the soul 😏💋 The FREE Down & Dirty Challenge is a 3-week sensual dance workout with Burlesque, Twerk, and Yoga Sculpt. 💋 Week 1: Burlesque with Erica 🍑 Week 2: Twerk with Nicole 🧘‍♀️ Week 3: Yoga Sculpt with Charlene Starts September 14 — and we want YOU in it 🔥 👇 Tell us, Dirty Girl — which week are you most excited for? 💋 Burlesque 🍑 Twerk 🧘‍♀️ Yoga Sculpt Sign up link in the comments!
Down and Dirty | FREE 3 Week Flirty Workout Program
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 targets a different part of your body — and a different part of your confidence: 📍 Week 1: Upper Body — Burlesque Burn with Erica (Body Love) 📍 Week 2: Booty — Tone N Twerk with Nicole (Self Love) 📍 Week 3: Core — Hustle & Flow with Charlene (Fierce Love) 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 NOW → https://www.hipshakefitness.com/dance/sexy-empowering-dance-workout-down-dirty-program/ Inside your kit: ✅ A full 3-week dance workout calendar (5 days on, Friday rest) ✅ Weekly journaling themes: Body Love → Self Love → Fierce Love ✅ Protein-packed recipes & hormone-balancing snack ideas ✅ Nutrition tips for PCOS, perimenopause & every woman ✅ TWO live workouts with Erica and Charlene 📅 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 🔴 JOIN US LIVE ON YOUTUBE: 💋 LIVE Burlesque Choreo with Erica — Mon Sept 14 · 1pm CT (11am PT / 2pm ET) 🧘‍♀️ LIVE Yoga Sculpt Core with Charlene — Tue Sept 29 · 10am CT (8am PT / 11am ET) Both lives happen right here on the channel! 🏋️‍♀️ 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 🧘‍♀️
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