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30-Min Booty Band Workout + Twerk Dance | Tone & Lift for Beginners
Ready to tone and lift your booty AND learn how to twerk — all in one 30-minute workout? This is the Tone N Twerk experience with Nicole Steen: a booty band resistance workout on the floor followed by a step-by-step beginner twerk dance routine that will have you moving with confidence.
No experience needed. All body types welcome. Just grab your booty bands and show up.
This is Week 3 of the Hip Shake Fitness FREE 21-Day Total Body Tone Challenge 🌸💪 Sign up free and get your full workout schedule delivered to your inbox 👇
https://www.hipshakefitness.com/dance/total-body-workouts-tone-total-body-tone/
💪 BOOTY BAND TONING WORKOUT:
Clam Shells · Leg Lifts · Door Kick · Pulse Up · Front Leg Sweep · Front Tap and Lift · Heel Toe · Bridges
This booty band workout targets your glutes, outer thighs, and hamstrings through resistance-based floor exercises that activate and tone your booty before you twerk.
🍑 TWERK MOVES YOU'LL LEARN STEP BY STEP:
Butt Drop · Arms Up · Pump & Circle · Fast Drop · Booty Circles · Tick Tock · Twerk Push Ups · Bang Bang · Cry Baby
💃 TWERK DANCE ROUTINE:
Put all your twerk moves together in a short choreography you can actually do at the end of class. Nicole walks you through every step so you finish feeling like a queen. 👑
This booty band twerk workout is perfect for:
✔️ Women who want to tone and lift their booty while dancing
✔️ Beginners learning how to twerk step by step
✔️ Anyone who wants a booty workout with resistance bands at home
✔️ Women who want to feel confident, sexy, and strong
✔️ Low-impact floor workout — no jumping required
🧘♀️ CLASS DETAILS:
Workout Type: Booty Band + Twerk Dance
Length: 30 Minutes
Level: All Levels Welcome
Equipment: Booty bands (resistance bands), yoga mat
Studio Name: Booty Bands On The Floor
⏱️ TIMESTAMPS:
00:00 Intro & Warm Up
02:57 Booty Band Toning Workout
13:00 Twerk Dance Routine
13:27 Butt Drop
14:12 Pump & Circle
15:57 Side Twerk
18:00 Pump & Circle with Drop
20:26 Circle with One Leg Bounce
21:20 Little Shake / Tick Tock Circle
24:33 Push Up Twerk
25:35 Bang Bang Bang
25:53 Cry Baby
27:45 Cool Down
🔔 SUBSCRIBE for new twerk workouts & dance fitness every week →
https://www.youtube.com/@Hipshakefitness?sub_confirmation=1
🔗 WATCH NEXT:
🍑 How To Twerk Playlist → https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS&si=2S0ZTnMpaT5cosmB
🪑 Chair Dance → https://youtube.com/playlist?list=PLEX0f7oP3IQSOXIVdDvbCXE6TwupSFoN0&si=TS-1U_3TiZ90HBoT
👠 Heels Dance → https://youtube.com/playlist?list=PLEX0f7oP3IQSrG_K_JZFaiXufEZTyTU5c&si=q5b453cqVnPBRKO
👩🏫 TONE N TWERK INSTRUCTOR:
Nicole Steen → https://www.instagram.com/nicolesteenfitness/
💃 HIP SHAKE DANCERS:
Jill → https://www.instagram.com/jilliandawn808/
Charlene → https://www.instagram.com/charlene.dipaola/
💖 JOIN THE HIP SHAKE FAM →
https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join
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