Mindful Moves

Mindful Moves starts each class with a meditation, then we move together through yoga. Finally we close the class with a purpose driven journaling session. Get ready to refresh your body, mind and soul!

Checkout ALL our Mindful Moves Classes available on demand HERE

3 Ways To Connect To Your Feminine Energy

Hey, gorgeous! 💁ҀÒℒ€ï¸ Today, I’m sharing tips to connect with your feminine energy. We’re exploring three ways to tap into your inner goddess, to let her shine like a star! 💃 Are you ready to let go of your inhibitions? We’re about to sprinkle some magic into your life! Let’s go. Unlocking my feminine energy…

Donesia Rose

Mindful Moves Instructor

@donesia_rose

Donesia is a vivacious plus size woman of African, Indigenous and Filipino descent. She found self love and acceptance through her yoga and meditation practice where she ultimately discovered her calling as a yoga and meditation instructor. Donesia is now on a mission to change the perception of a stereotypical yoga instructor and help the community find self love and acceptance through their own practice.

Erica sent me her burlesque teaser for our LIVE class... and Layla decided it was HER moment. πŸ˜…πŸΆ We stan a diva. πŸ‘‘ Catch the REAL show β€” Erica goes LIVE with a burlesque dance to "Self Aware"! πŸ”΄ LIVE Monday, September 14 πŸ• 1pm CT (11am PT / 2pm ET) πŸ“Ί Right here on our channel It's the kickoff to our FREE Down & Dirty Challenge πŸ’‹ πŸ‘‡ Who's really running this class? πŸ’‹ Erica 🐢 Layla Sign up link in the comments!
September 13, 2026
Plot twist: she was in you the whole time. πŸ’‹ Erica helps you find your most magnetic self in our FREE Down & Dirty Challenge β€” 3 weeks of Burlesque, Twerk & Yoga Sculpt. Starts Sept 14. πŸ‘‡ Which version of you are you ready to meet? πŸ’‹ Burlesque πŸ‘ Twerk πŸ§˜β€β™€οΈ Yoga Sculpt Sign up link in the comments!
Turns Out the Baddie Was Me All Along πŸ’‹ #shortsfeed
Beginner Burlesque Dance at Home πŸ’‹ Every Body Welcome | Using Things You Already Own This beginner burlesque dance workout with Erica is for EVERY body. πŸ’‹ Today we pay homage to vintage burlesque flare β€” 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 β€” 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. πŸ’› Erica breaks down each burlesque move step by step, then puts it together into a flirty, confidence-building routine. Own your throne. πŸ‘‘ πŸ’‹ BURLESQUE MOVES YOU'LL LEARN: Shirt Tease Β· Cheeky Robe Tease Β· Shoulder Robe Tease Β· Robe Tease Β· Ribbon Tease This beginner burlesque class is perfect for: βœ”οΈ Total beginners learning burlesque at home βœ”οΈ Every body, every size, every stage of life βœ”οΈ Women who want to feel sexy and confident with zero pressure βœ”οΈ Low-impact, gentle movement β€” pregnancy and beginner friendly βœ”οΈ Anyone who wants to play with the art of the tease using props they already own πŸ’‹ 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 β€” 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: πŸ‘‰ https://www.hipshakefitness.com/dance/sexy-empowering-dance-workout-down-dirty-program/ πŸ§˜β€β™€οΈ CLASS DETAILS: Workout Type: Beginner Burlesque with Props Length: 10 Minutes Level: All Levels Welcome β€” 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 πŸ”” SUBSCRIBE for new burlesque & dance fitness workouts every week β†’ https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 πŸ”— WATCH NEXT: πŸ’‹ Burlesque Dance Playlist β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQQLwIasObQq_14t29tMsUZm πŸͺ‘ Chair Dance β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSOXIVdDvbCXE6TwupSFoN0&si=txpC1Rl0MPvLDyqa πŸ‘  Heels Dance β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSrG_K_JZFaiXufEZTyTU5c πŸ‘ How To Twerk β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS πŸ’– 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 β€” it's about confidence, sass, and loving your body exactly as it is. Learn more: https://www.hipshakefitness.com/dance-workouts/burlesque-burn/ πŸ’– JOIN THE HIP SHAKE FAM β†’ https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies, voting rights + loyalty badges. πŸ’‹ YOUR INSTRUCTOR: Erica β†’ https://www.instagram.com/16mermaids/ πŸ’ƒ FEATURING: Charlene β†’ 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 πŸ’‹
A little naughty is good for the soul πŸ˜πŸ’‹ The FREE Down & Dirty Challenge is a 3-week sensual dance workout with Burlesque, Twerk, and Yoga Sculpt. πŸ’‹ Week 1: Burlesque with Erica πŸ‘ Week 2: Twerk with Nicole πŸ§˜β€β™€οΈ Week 3: Yoga Sculpt with Charlene Starts September 14 β€” and we want YOU in it πŸ”₯ πŸ‘‡ Tell us, Dirty Girl β€” which week are you most excited for? πŸ’‹ Burlesque πŸ‘ Twerk πŸ§˜β€β™€οΈ Yoga Sculpt Sign up link in the comments!
Down and Dirty | FREE 3 Week Flirty Workout Program
Down & Dirty Challenge πŸ’‹ 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 β€” 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. πŸ’‹ This one is a little naughty β€” 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 β€” and a different part of your confidence: πŸ“ Week 1: Upper Body β€” Burlesque Burn with Erica (Body Love) πŸ“ Week 2: Booty β€” Tone N Twerk with Nicole (Self Love) πŸ“ Week 3: Core β€” 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 β€” you belong here. Modifications included for every level. 🎁 FREE CHALLENGE KIT β€” Download your PDF NOW β†’ https://www.hipshakefitness.com/dance/sexy-empowering-dance-workout-down-dirty-program/ Inside your kit: βœ… A full 3-week dance workout calendar (5 days on, Friday rest) βœ… Weekly journaling themes: Body Love β†’ Self Love β†’ Fierce Love βœ… Protein-packed recipes & hormone-balancing snack ideas βœ… Nutrition tips for PCOS, perimenopause & every woman βœ… TWO live workouts with Erica and Charlene πŸ“… CHALLENGE STARTS SEPTEMBER 14, 2026 πŸ’‹ WHAT WE'RE DOING FOR 3 WEEKS: βœ… Burlesque Burn with Erica β€” sensual, powerful upper body movement that makes you feel magnetic βœ… Tone N Twerk with Nicole β€” fierce cardio and booty work with moves that make you misbehave βœ… Yoga Sculpt with Charlene β€” strength, breath, and pure feminine energy to close it out strong. We call this Hustle and Flow. βœ… Modifications included β€” all levels welcome πŸ”΄ JOIN US LIVE ON YOUTUBE: πŸ’‹ LIVE Burlesque Choreo with Erica β€” Sun Sept 14 Β· 1pm CT (11am PT / 2pm ET) πŸ§˜β€β™€οΈ LIVE Yoga Sculpt Core with Charlene β€” Mon Sept 29 Β· 10am CT (8am PT / 11am ET) Both lives happen right here on the channel! πŸ‹οΈβ€β™€οΈ 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 πŸ”— YOUR CHALLENGE WORKOUTS: πŸ’‹ Burlesque Burn β†’ https://www.hipshakefitness.com/dance-workouts/burlesque-burn/ πŸ’ƒ Tone N Twerk β†’ https://www.hipshakefitness.com/dance-workouts/tone-n-twerk/ πŸ§˜β€β™€οΈ Hustle and Flow β†’ 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 πŸ‘‡ πŸ’‹ = Burlesque with Erica πŸ‘ = Tone N Twerk with Nicole πŸ§˜β€β™€οΈ = Yoga Sculpt with Charlene Grab your chair and leg warmers β€” we start September 14! πŸ”₯ πŸ’₯ MORE WORKOUTS YOU'LL LOVE: πŸ’‹ Burlesque Playlist β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQQLwIasObQq_14t29tMsUZm πŸ‘ How To Twerk β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS&si=2S0ZTnMpaT5cosmB πŸ‘  Heels Dance β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSrG_K_JZFaiXufEZTyTU5c&si=q5b453cqVnPBRKO πŸ‘‹ YOUR INSTRUCTORS: Erica β†’ https://www.instagram.com/16mermaids/ Nicole β†’ https://www.instagram.com/nicolesteenfitness/ Charlene β†’ https://www.instagram.com/charlene.dipaola/ πŸ’– JOIN THE HIP SHAKE FAM β†’ https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies,voting rights + loyalty badges. πŸ”” SUBSCRIBE for new dance fitness workouts every week β†’ 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 πŸ§˜β€β™€οΈ 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 πŸ‘‰ Part of Move With Me, my travel series, flows made especially for travelers. πŸ”” 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 πŸ§˜β€β™€οΈ
How to go from seated to a sexy chair lay-down πŸ’‹ Erica breaks down this beginner burlesque chair move step by step. Grab a chair with a backrest and own it. πŸ‘‘ Full 10-min Burlesque Chair Dance workout for beginners (strength + choreography) with Erica πŸ‘‡ πŸ”” 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 πŸ’‹ #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! πŸ‘ 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 β€” we're whacking that floor today. You got this, HSF twerk squad! πŸ’ͺ 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. πŸ’ͺ BOOTY SCULPTING WORKOUT: Curtsy Lunge Kick Β· Mid Stance Squat Β· Lateral Lunge Β· Deadlift Β· Double Lunges Β· PliΓ© Squats This lower body strength section targets your glutes, hamstrings, and thighs with weights, building the foundation to shape and lift your booty. πŸ‘ ADVANCED TWERK CHOREOGRAPHY: Jump Out In Up Β· Push In Together Β· Step Back Lean Β· Circle Clean Β· Knee Up Β· Rotate Β· Drop It Like It's Hot Β· Shake Shake Knee Β· Wipe Β· Slow Drop Β· Booty Pop Β· Get Crazy & Drop Β· Knees on the Floor Twerk Β· Floor Whack Β· Split Twerk Β· Twerk Pose Nicole brings a faster, floor-based routine for dancers ready to level up. This is her first Level 4 β€” bring your energy. πŸ”₯ This advanced twerk workout is perfect for: βœ”οΈ Dancers ready to level up from beginner twerk βœ”οΈ Women who want to tone their booty AND learn advanced choreography βœ”οΈ Building strength, confidence, and stage presence βœ”οΈ Anyone craving a fierce, high-energy at-home workout βœ”οΈ Fans of Nicole's Tone N Twerk series πŸ§˜β€β™€οΈ CLASS DETAILS: Workout Type: Tone N Twerk (Level 4 β€” 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 πŸ”” SUBSCRIBE for new twerk workouts & dance fitness every week β†’ https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 πŸ’– 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/ πŸ”— WATCH NEXT: πŸ‘ How To Twerk Playlist β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS&si=XTse0fJghB-gpWqH πŸͺ‘ Chair Dance β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSOXIVdDvbCXE6TwupSFoN0&si=txpC1Rl0MPvLDyqa πŸ‘  Heels Dance β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSrG_K_JZFaiXufEZTyTU5c&si=gWZTSgTjZMiJZd5e πŸ’– JOIN THE HIP SHAKE FAM β†’ https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies, voting rights + loyalty badges. πŸ’‹ YOUR INSTRUCTOR: Nicole Steen β†’ 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 πŸ‘‡ πŸ”” Subscribe for meditations, yoga sculpt & dance fitness that empower women. #GuidedMeditation #MeditationForEmotions #EmotionalHealing #MeditationForWomen #SelfCompassion
Guided Meditation for Embracing Emotions
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