What our session looks like and why it's great!

There are multiple ways to do dance sessions, but we have designed our own structure to bring as much efficiency as possible in 1h training and we are happy to share this with you!

Warm Up & High-Intensity Interval Training


Warm Up & HIIT

We really believe that warmup is one of the most important parts of the session!

It is particularly important to help prevent injury. A warm-up is a low-level activity, which should be completed prior to stretching and more strenuous exercise. The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity.

Warming up shows your body some love. As your body temperature increases you’ll loosen your joints and increase blood flow to your muscles. That means less stress on joints and tendons. Warm, well-lubricated joints prepare the body to execute sudden and/or explosive movements with ease. You’ll reduce the likelihood of acute injury and perform with greater power, too. Warm muscles also reduce the incidence of overuse injuries.

After we are all warmed up, we do a proper HIIT training. But it has nothing about being hit!

HIIT - is High-Intensity Interval Training, which is specifically designed to burn calories and become fit!

Some of the calories burned from high-intensity intervals come from a higher metabolism, which lasts for hours after exercise. Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time. These benefits include lower body fat, heart rate, and blood pressure.

Dance is a great HIIT in general, but we push our sessions to another level and make it even more intensive and even more efficient! But don't worry if you get tired, or it sounds too difficult! You can always pause and do exercises at the pace you are comfortable!



Learn Dance Combinations


Dance Combinations

Now, when are fully warmed up, boosted up our metabolism and switched our body to fat burn mode - it's time to learn some great dance combinations!


You will learn different moves from various dance styles including, but not limited to Hip Hop, Dance Hall, Vogue, Salsa. All these moves are accommodated with great modern music, that you can hear in nightclubs as well, so you can use all the skills learned in our sessions on the dance floor!

Don't be afraid about your dancing skills! We will make sure everyone understands the technique of every move and enjoys every second! After all, it's all about dancing and enjoying it!



Cool Down & Stretching

Same as warm up, cool down is an essential part of any training!

A cool-down provides the body with a smooth transition from exercise back to a steady state of rest. The overarching goal of a cool-down is to reduce heart and breathing rates, gradually cool body temperature, return muscles to their optimal length-tension relationships, prevent venous pooling of blood in the lower extremities, which may cause dizziness or possible fainting, and restore physiologic systems close to the baseline.

The proposed benefits of a cool-down are shown below:

  • Reduce heart and breathing rates
  • Gradually cool body temperature
  • Return muscles to their optimal length-tension relationships
  • Prevent venous pooling of blood in the lower extremities
  • Restore physiologic systems close to the baseline


As you can see, every our session is an all-in-one bundle of exercises, that not only teaches you how to dance but also keeps you fit, energetic, more resistant to injuries and generally happier!

But let's be honest, we can write as much as we want about the benefits of our training structure, but the only way to actually experience it and understand the whole thing - is by coming to one of our sessions! So don't miss it!