Where Fun & Fitness Become One

Each class begins with a 15 minute warm up.  This class is specially designed as a beginning for women who are new to pole fitness.  You will learn basic pole terminology, sensual dance, and pole safety.  We teach the fundamentals of pole dance, floor work, walks, kicks, hooks, spins and transitions.  This class emphasizes on building your confidence and strength so you will feel comfortable moving up to level 2.  Even though you will be laughing you way through this class, don’t let all of this fun fool you.  You will be sore, this class will build your body strength, improve your cardio vascular ability, help you with balance, increase your flexibility and most of all build your self confidence.  No matter what your size and shape is we encourage you to move at your own pace, proper technique and safety is most important.     

After the 15  minute warm up, we move on to one full hour of pole where you will learn 2-3 tricks where we build upon the moves you learned from the week before.  This class is progressive each movement you learn builds upon the the last, which helps increase your strength and skill in each class.  You may repeat this pole dance session as long as you want, most Pole Fitness students move on to the next level after a couple of months.       

After you feel comfortable with the moves learned in Pole 1, and are ready for some excitement, and want to challenge your strength, and focus more on your sensuality, then you are ready for Pole 2.  Pole 2 builds upon the moves and strength mastered in Pole 1.  In Pole 2 we continue to focus on safety and core muscle strength, while learning more intermediate moves including combination spins, leg grips, one arm spins.  You will be challenged to start more advanced tricks such as inverts, multiple combinations of flips and spins.  Again this starts off with one half hour of warm up and the after one hour of technique you will be given one half hour of free play to explore and discover your own body’s unique movement on the pole in a safe environment. During open play time you are encouraged to create your own routine and allow yourself to be immersed into the music, using your newly learned pole and floor skills.    

Once achieving Pole 2 the next step to take on more advanced moves.  Advanced students learn proper form and execution of inversions, climbing the pole, transitions between inversions and creating a sequence of pole spins and tricks to keep you up on the pole longer.  With this we encourage the student to put together their own routine and work towards competition level. Balance, control, hand placement, proper execution of moves is emphasized in this section.

1. Arrive a few minutes early, unfortunately no one will be admitted into class if they arrive 15 minutes after class has started. This gives you a chance to leave the real world behind and begin to focus on yourself.  Cell phones not admitted in class.
2. Wear clothing that is comfortable.  We recommend you wear shorts and a tank top. Bare legs will help you grip the pole.  Heels are not required but do help, otherwise barefoot.
3. Bring your own water bottle or bottled water is available for purchase in the pro shop.  We supply you with a fresh towel and yoga mat.  You can bring in your own knee pads if needed.
4. Please remove all jewelry prior to coming in class, this is for your safety and to avoid scratching the poles.  
5. Leave your fears at the door, everyone was a beginner at some point. Because this is a women only club we are all friends here and encourage each other.  Our instructors have been hand selected by the club owner and we pride ourselves in having a non-competitive judgement free environment.  
6. Have fun, be safe, and most of all get a little sexy back!

classes & sessions

Where Fun & Fitness Become One

Fit Chix is designed to maximize the benefits of high intensity of interval training.  Using fitness equipment such as SPRI® Step360™,  Fitness Tubes, Bands, Dynamax™ Balls, Stability Balls, Hand Weights, Kettle Balls and much much more.  This class combines the best in balance, strength, and cardio training.  While in Fit Chix you will increase your 10 physical skills: Speed, Balance, Accuracy, Agility, Coordination, Power, Cardiovascular Endurance, Stamina, Strength, and Flexibility.  Supplement your dance fitness with this class to round out your week.

Tabata training intervals follow this structure:  Push hard for 20 seconds, rest for 10 seconds, repeat this eight times.  We use exercises such as the front squat, or the push press.  Dynamx™ Medicine Balls are used with this class.  We put a large load on your biggest muscle groups.

Expect to torch off at least 600 calories in a single session and continue to burn for up to 40 hours later.  This class is intended to push you beyond your comfort zone and deliver the most effective results in the shortest and most efficient manner possible.

This is not a daily workout, if you can do this every day you are doing it wrong. Some people try it once a week but most end up doing tabata once or twice a month. None the less, it produces remarkable results for those brave enough to use it.

A Dynamax™ is a 14″ inch diameter, impact absorbing, moisture resistant medicine ball. The design and construction of the Dynamax balls ensures that they will remain dimensionally stable and balanced. Each ball, regardless of weight, has a friendly feel and will absorb high velocity impact, making for a fun and vigorous workout for toning up and making dramatic improvements in all around fitness.  These are a great way to build functional strength, improve endurance, enhance flexibility, boost your energy and slash fat.  Their simple and functional design allows you to perform explosive movements that will challenge all the muscles in your body.  If you are looking for a workout that incorporates strength training muscle conditioning, and aerobic endurance all in one, Dynamax classes are for you.  Training sessions last for an intense 60 minutes, and usually include a 20 minute warm up, 30 minutes of Dynamax™ Medicine Ball Training Session and a 10 minute cool down.

When flirty, fabulous dance meets choreography with a strength-driven purpose; the result is a FUN, effective way to condition the entire body, inside and out! The Flirty Girl Fitness® Program created by women for women works the entire body, targeting specific muscle groups, while maintaining super fun, non-stop cardio-dance moves. Using the easy to learn Flirty Girl Foundation Moves, you will quickly "own" the movement and experience the fabulous feeling that dancing gives you, while reaping the benefits of strength and cardiovascular exercise all in one class! Even if you've never tried dance-based fitness, with Flirty Girl Fitness® you will be dancing like no one is watching!

Flirty Girl Fitness® Booty Beat™ class you will learn easy dance routines that provide the perfect combination of cardio and strength training. Booty Beat® takes classic sexy moves from your favorite music videos and incorporates them into a fat burning aerobic class that will get your hearts pumping and hips gyrating.

Flirty Girl Fitness® Cardio Pole™ Do you want to get super fit and strong so you can get really good at your pole dancing spins and lifts? Here’s a whole new way to use your pole. We use the pole as a stabilizer and focus a muscle building and toning routine around it that will target the upper body, midsection, booty and legs, while at the same time giving you an intense fat burning cardio workout. This fun, high energy workout will leave you invigorated and more fit than you’ve ever been!

Zumba® fuses hypnotic Latin rhythms and easy to follow moves to create a dynamic fitness program that will blow you away. Our goal at the Underground is simple: We want you to want to work out, to love working out, to get hooked.

Zumba® Fanatics achieve long term benefits while experiencing an absolute blast in one exhilarating hour of caloric-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!

The routines feature interval training sessions where fast and slow rhythms, and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you’ve got Zumba®!

1. Arrive a few minutes early, unfortunately no one will be admitted into class if they arrive 15 minutes after class has started.  This gives you a chance to leave the real world behind and begin to focus on yourself.  Cell phones not admitted in class.
2. Wear clothing that is comfortable.  We recommend you wear shorts and a tank top.  Bare legs will help you grip the pole.  Heels are not required but do help, otherwise barefoot.
3. Bring your own water bottle or bottled water is available for purchase in the pro shop.  We supply you with a fresh towel and yoga mat.  You can bring in your own knee pads if needed.
4. Please remove all jewelry prior to coming in class, this is for your safety and to avoid scratching the poles.  
5. Leave your fears at the door, everyone was a beginner at some point.  Because this is a women only club we are all friends here and encourage each other.  Our instructors have been hand selected by the club owner and we pride ourselves in having a non-competitive judgement free environment.  
6. Have fun, be safe, and most of all get a little sexy back!

-  classes  -

A Dynamax™ is a 14″ inch diameter, impact absorbing, moisture resistant medicine ball. The design and construction of the Dynamax balls ensures that they will remain dimensionally stable and balanced. Each ball, regardless of weight, has a friendly feel and will absorb high velocity impact, making for a fun and vigorous workout for toning up and making dramatic improvements in all around fitness.  These are a great way to build functional strength, improve endurance, enhance flexibility, boost your energy and slash fat.  Their simple and functional design allows you to perform explosive movements that will challenge all the muscles in your body.  If you are looking for a workout that incorporates strength training muscle conditioning, and aerobic endurance all in one, Dynamax classes are for you.  Training sessions last for an intense 60 minutes, and usually include a 20 minute warm up, 30 minutes of Dynamax™ Medicine Ball Training Session and a 10 minute cool down.

Once achieving Pole 2 the next step to take on more advanced moves.  Advanced students learn proper form and execution of inversions, climbing the pole, transitions between inversions and creating a sequence of pole spins and tricks to keep you up on the pole longer.  With this we encourage the student to put together their own routine and work towards competition level. Balance, control, hand placement, proper execution of moves is emphasized in this section.

-  sessions  -