Intro to Pole
Beginner This is our introductory class for our new dolls. After this class is taken, the instructor will advise you on the next classes to take based on your goals, strength and abilities.
Pole & Twirl
Wanna learn some fancy twirls & spins on the Pole? Then this class is perfect for you. We will be doing a lot or fancy hand spins & twirls. All levels welcomed and heels will be used in this class.
Tricky Tricks 1 - 5
Just want to pole? Then this class is right for you! In this class, you will practice tricks you've already learned and new ones will be introduced on a per class basis.
Flips & Dips
This an intermediate/advanced class dedicated to inverting on the pole. We will show you the art of inverting, how to use your legs to slide down on the pole and how to control your body while upside down. Let the Flips & Dips begin!
Climb That Pole
This class is all about the fundamentals of climbing the pole. We will be working on a variation of climbs; i.e side climbs, one leg climbs, strong man climbs and much more. This class is NOT suitable for beginners.
This is a Boot Camp style Pole class. In this class you will be doing a lot of pole conditioning. From climbing to flipping to hanging to stretching, this class will most definitely help you gain the strength and Pole confidence that you are looking for!
Want to learn how to body roll? Then this class is for you! We will be body rolling up, down, side to side, from the pole to the floor and maybe more! Not only do body rolls look pretty, sexy and swanky, but if you do them everyday correctly and continuously for about 5min they work much better than sit-ups. You might be surprised how quickly some 6 pack abs start poking through!
Just want to dance like a sexy pole vixen? You got it!! In this class you we will be doing mini routines to different genres of songs. So whether it is a sexy slow jam to soft rock song we will make you a Pole Vixen in no time. Get ready to bring out your inner sexy! All levels welcome as we will incorporate moves in your routines based on your level!
The name says it all! In this class you will learn the art of teasing and yes, you will be taking it off!! If you ever wanted to learn how to do "a little strip tease”, then this is the class for you! Please wear layered clothing because items will be removed slowly on and off the pole… Talk about Hotness!!!
POLE FITNESS & DANCE CLASSES
These are our signature intense cardio and resistance training themed classes. These classes are designed to target a certain area and BLAST any unwanted fat away. Whether it's your 1st class or 100th, these classes welcome all. All classes are 55 mins long and are mixed levels, thereby making our class schedule available to you for you to pick and choose. We will start with a warm up, followed by intense cardio and resistance training, then for the last 5 mins we will cool down with a freestyle dance.
Dominican Merengue Tipico
This class is designed for overall fitness. In this HIGH intense cardio & resistance class we can guarantee you will be coming back for more! From El Baile de El Beeper to El Balie del Perrito, we will have you “Meneando la Colita” in ways you have never imaged!
Bachata is a Latin dance originating from the Dominican Republic. Bachata is a romantic, sassy & sensual dance that is all about feeling confident, the swaying of those hips and of course that 1,2,3 TAP. In this class you will be doing just that! From the sensual side of Bachata dancing to that fast Bachatazo with turns, and a lot of feet tapping, rest assure that you will be a “Bachatera” in no time! The best part, we use "Mr. Pole" as our dancing partner!
Salsa con Palo
This class is designed to target your arms & legs while helping with your all around balance and coordination. Plus, you get to learn some HOT salsa moves on the pole!
Sexy Pole & Floorwork
Feeling like your sexiness is sleeping? Well, it’s time to WAKE it up! This class is designed to bring out your inner sexy while working out. You will learn all about floor work and how to move your body in ways you can't image while looking sexy. Our motto at Spinderella Fitness is, “the sexiest way to stay fit” and this class proves just that!
Pole & Twerk
Wanna learn how to make your booty clap and twerk? This is the perfect class for you. This class is designed to target your BOOTY and will help you loosen up your booty popping movements. You will be Booty Popping and Clapping in no time. Get ready to TWERK it like you have never twerked before!
Where Jersey Shore and Spinderella Fitness collide! In this HIGH intense cardio & resistance training class you will be “fist pumping” away to House music while using Resistance Bands on the Pole. This is one House Party that your BODY does not want to miss!
Pole, Shake & Drop
The name says it ALL. In this HIGH intense FUN Cardio & Toning class we will be using the Pole to Shake it, Twerk it and Drop it down low. Sneaker wedges are not required but are suggested for an intensified workout.
BOOT CAMP & FIT CAMP CLASSES $6.00 for Walk-Ins
This is a bootcamp style class. For all those people who've got the ambition and drive to take their results to a Level 10.
Spin's H.I.I.T Training
FULLBODY H.I.I.T Training
High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
Calisthenics Training. This class all about Calisthenics! Calisthenics are a form of exercise consisting of a variety of exercises, often rhythmical movements, generally without using equipment or apparatus. They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one''s body weight for resistance. They are usually conducted in concert with stretches. When performed vigorously and with variety, Calisthenics can benefit both muscular and cardiovascular fitness, in addition to improving psychomotor skills such as balance, agility and coordination.
Booty Building Classes
Class designed to lift, tighten, and tone your booty, helping you achieve that plump, round figure every woman desires. "BBB" is a high-intensity,boot camp style, booty-shaping workout within a 55 minute time-frame. The heart pumping and high energy movements are designed to ignite the core, booty, legs and arms through squats, lunges, kicks, and plyometrics..
Werk & Twerk
This Class is all about focusing on your booty to help you grow your muscles in all the right areas, then we teach you how to move it & use it.. Remember Twerking counts!!!
CARDIO DANCE CLASSES $6.00 for Walk-Ins
Sexy Fit ™
What do you get when you mix Fit Camp & Heels = Sexy Fit. This is our most sexiest and INTENSE fitness class yet. In this class we will make it hurt so good all while looking and feeling SEXY!!!
***RED LIPSTICK , HEELS, SNEAKERS WEDGES or SNEAKERS ARE REQUIRED***
FEATURED CLASS: SEXY FIT ™ IN THE PROMOTING OF KELLY ROWLAND'S SHOW "CHASING DESTINY"
S.L.A.Y is for the = Sexy, Lovely, Ambitious, Youthful women. This is a Hip Hop Cardio dance class lead by Cassy E, from Top Gun's National Hip Hop competitor.
Get ready to get SLAYED!
*** SNEAKERS WEDGES or SNEAKERS ARE REQUIRED***
305 Booty Shack
Our 305 Booty Shack class is an intense cardio dance class designed to target your BOOTY & LEGS. If you want to give yourself a butt lift, then this is the class for you! We will show you how to booty pop, booty shake and booty clap to old skool booty music favorite's like Uncle Al, 2 Live crew and Miami's own DJ Laz... Get ready to "Shake What Your Momma Gave Ya", "Scrub Da Ground" while you pump your booty to "Hydraulics"!!! Move over Beyoncé, because we are about to get "Bootylicious"!
Zumba Fitness is an aerobic dance fitness class. The term “aerobic” literally means “with oxygen.” Zumba Fitness combines a series of exercises that help increase our cardiovascular capacity by incrementing the use of oxygen by our bodies and lets our heart work less energetic for a period of at least 20 minutes per day.
Do we exercise all the muscles in our body? Yes! Unlike other classes, we exercise subconsciously while we are dancing, having a good time, and sharing with others. The class is structured as follows: the first song/dance is always a warm-up at which point we start preparing our heart, breathing, and muscles for all that is to follow. We stretch statically and then we start with the aerobic conditioning which varies: we work in zig zag, in other words, a combination of songs/dances that increase and decrease the cardiac throughout.
While dancing Zumba Fitness you will learn Salsa, Merengue, Reggae, Reggaeton, Booty Popping, Twerking, DewBow, Bachata and a lot more. The variety of songs and dances allows a creative work out of all the muscles in our bodies: legs, arms, waist, etc in different ways but always based on dancing.
What is the Kangoo Jumps hype all about?
As scientific studies show, you burn about 20% more calories with Kangoo Jumps compared to the same exercises made with conventional shoes. However, this alone does not explain the dramatic weight loss in overweight individuals experience when they use Kangoo Jumps. The secret lies in the lymphatic systems: The lymph is the liquid, which circulates in-between our cells, to carry the wastes and toxins, out of our body, keeping it healthy. Most of us are unaware that our bodies contain five times as much lymph fluid as blood.
However our lymphatic system, which is also our immune system, does not have a pump, like the heart, to keep its liquid in motion. It depends on our natural movements for circulation! If we don't move enough, excess levels of toxin actually clutters or poisons our lymphatic system. In some places the lymph fluid actually crystallizes into cellulite, which many of us know is hard to eliminate.....
Rebound exercise, with Kangoo Jumps, has been found to be the most effective way to "re-prime the pump" and keep it going. The lymphatic system also monitors our metabolism. It's hard to ignore - as we get older, we seem to put on more weight, which become harder and harder to lose. Studies have shown that our base metabolic rate, which is the rate that our bodies burn calories, decreases as our lymphatic system becomes less efficient
As our system improves, the increased transfer of nutrients and oxygen into each cell actually helps to remove toxins from our body. With regular use of Kangoo Jumps, our base metabolic rate will become increasingly more efficient, resulting in noticeable improvements in our muscle tone, and weight management. In fact, we are actually re-training each cell to perform as it did when we were younger. Once we have re-set our metabolism, we will burn more calories at higher rate, whether we are exercising or not!