Choreography: Low Cardio: Low Impact: Low Strength: Low Equipment: Mat, Block (optional) The Workout Join Donesia for a grounding meditation, flow and journaling. This flow will be mostly on the mat so make sure you do what you need to be comfortable. Have you joined our Private Facebook Group yet? Join accountability threads and motivational Mondays and…
Choreography: Low Cardio: Low Impact: Low Strength: Low Equipment: Journal, Pen/Pencil The Workout Looking for journaling prompts to help you stay grateful? Donesia will journal alongside you and guide you through her prompts so you can manifest gratitude anywhere. Have you joined our Private Facebook Group yet? Join accountability threads and motivational Mondays and more. Related Workouts…
Choreography: Medium Cardio: Low Impact: High Strength: High Equipment: Yoga Mat, Resistance Bands, Chair with back, Weights Dance Workout Ooh baby this one’s a killah. Burn sooo good with 5 toning moves that you’ll do 3 times! Erica will be your go to motivator and challenge yourself with weights if you can for an even stronger result. Then we’re heading…
Choreography: Low Cardio: Low Impact: Medium Strength: High Equipment: Yoga Mat, Weights, Fitness Bands The Workout Today it’s ALL about the lower body: booty, thighs, legs. You name it! We’re working those beautiful stalks that hold you up every single day. Oh yes, it’s a leg day baby!!! Get ready and grab a mat AND if you want to…
Choreography: Medium Cardio: High Impact:Â High Strength:Â High Equipment: Grimas or any substitute for sticks Dance Workout Bring your warrior workout to the next level with Jessica’s maculele and strength class. We are learning a dance routine based on a traditional Brazilian stick dance that is performed in Capoeira ceremonies across the globe. PLUS, in between learning…
Choreography: Medium Cardio: High Impact: High Strength: Medium Equipment: Grimas or drum sticks or kitchen utensils Dance Workout This Brazilian Warrior Workout is guaranteed to burn calories and your thighs! We will start with the basic maculele step and go through some simple variations such as around the world and double strike. Hit those sticks like a Warrior…
Choreography: Low Cardio: High Impact: Low Strength: Medium Equipment: Yoga Mat, Weights, Playground Ball, Chair w/ Back Dance Workout Learn the basic moves in a barre class for the next 30 minutes. We’ve adapted the workouts so you can do them all at home. We’re using little pulses to get your body toned. We will be working your arms, legs and…
Choreography: Medium Cardio: Medium Impact: High Strength: High Equipment:Â Yoga Mat Dance Workout This level 2 workout will take your twerk skills up a notch. Nicole starts with a tightening and toning floor exercise for this level. You will go through a series of donkey kicks and leg bridges that will make your booty burn. Then…
Choreography: High Cardio: High Impact: Medium Strength: High Dance Workout Nicole Steen is bringing it with Flirty Hip Hop Level 3! Take a walk on the sassy side with this workout. You’re gonna learn the ball change, sexy walk, hair flip, Janet Jackson and more! Raise the roof and the temperature with this sexy, sweaty dance party….
Choreography:Â Low Cardio: Low Impact:Â Low Strength:Â Medium Equipment:Â Yoga Mat, Booty Bands Dance Workout Bands to make her dance! This 15 minute booty workout with Nicole and your friend the band will make you love your booty even more. Spend some time toning standing up AND toning on the floor. Add this to any cardio workout or do…
Choreography: High Cardio: Low Impact: Medium Strength: High Equipment: Yoga Mat Dance Workout Nicole Steen is bringing a new twist to your Flirty Hip Hop. Expect the same diva-tastic moves but now with an ab toning section. So bring out your yoga mat and keep that towel by your side, you’ll be strong, flirty and…
Choreography: Medium Cardio: High Impact: Medium Strength: Low Dance Workout Nicole Steen is THE Cardio Dance Queen. In this workout, she takes you through her sexy, sassy and fierce routine. Expect body rolls, head flips and diva poses all throughout. This is one cardio dance party you won’t want to miss Moves List Warm Up…
Choreography: Medium Cardio: Medium Impact: Medium Strength: Medium Equipment: None Dance Workout Don’t be afraid to let that booty jiggle! Get a core, legs and arm workout from the Cardio Queen and then let loose with a fun twerk dance. We’ll channel our inner Beyonce from her Baby Boy days and learn how to shimmy…
Choreography: Low Cardio:Â Low Impact: Med Strength: High Equipment:Â Gliders The Workout Today we’re going hard baby, hard. Let’s get those abs tight and engage our core with today’s 15 minute glider workout with Nicole Steen. Gliders are a great way to take your workout to the next level. The burn is real on this one and…
Choreography: High Cardio: High Impact: Medium Strength: Medium Equipment: Yoga Mat, Bands, Weights, Heels The Workout We’re working on those buns with some bands and weights. Plus, Kaleila is breaking down a fun and sassy heels routine for you today. Grab those heels and let’s work it. Have you joined our Private Facebook Group yet? Join accountability threads and motivational Mondays and…
Choreography: Medium Cardio: High Impact: Medium to High Strength: High The Workout Everybody dance now! Ashley’s back to teach you some classic old school moves. Learn the Running Man, The Butt and the Step Touch. Get your groove on with us today. We love seeing your check-ins on social media. Use the #hipshaker so we can give…
Choreography: Medium Cardio: High Impact: Medium to High Strength: High Equipment: None The Workout You’re never gonna look at Old School Hip Hop the same way again! Ashley has combined your favorite Hip Hop moves with a High Intensity Interval Training that is to die for (literally)! High Intensity Interval Training is a cardio session arranged as short bursts…
Choreography: Medium Cardio: Low Impact:Â Low Strength: Low Equipment: Mat The Workout Are you sitting too much for work? Need a good hip stretch? Charlene will guide you through a yoga hip opener stretch today. Warm up with a quick dance combo to get that heart rate up and then come stretch. This is great for…
Choreography: Medium Cardio: High Impact: Medium Strength:Â Medium Dance Workout You’ve made it to Old School Hip Hop level 2! This one is a calorie burner. Unleash your inner gangsta with body rolls, the robocop and more bouncy moves! It’s the 90’s again. Bust those flannels out. Moves List Step Touch Kick Ball Change Jazz Step…
Choreography:Â Low Cardio:Â Medium Impact:Â Medium Strength: Medium Equipment: None Dance Workout Check out our first old school hip hop series! We’re gonna take you way back. Learn the big daddy kane, cabbage patch and cap it all off with the humpty dance. This will get you in shape for that high school reunion! We can’t wait to…
Equipment: Chair with Backrest, Booty Bands The Workout Get a 30 minute chair dance workout with Erica live from her studio Velvet Barre in Long Beach, CA. You’ll need a chair with a backrest, booty bands and if you have them, ankle weights. Tone and burlesque around a chair and release your inner goddess today. Related…
Choreography: Medium Cardio:Medium Impact: Medium Strength: Medium Dance Workout Ready to take Bollywood Abs to the next level? Add on to the steps you learned in Level 1 and turn things up a notch. Today we are learning the Kohra, Double Hip Swing and the Roll and Pump. Chicken Tikka Masala not included. Moves List Warm Up Swing And Stretch…