The dance-fitness class follows a structured format consisting of around 14 songs.
The class begins with a warm-up (two songs) that includes Mobility and Pulse Raiser sections. Mobility focuses on movements performed mostly on the spot, such as stepping and leg curls. Pulse Raiser, the second song, aims to increase heart rate with larger movements, including side-to-side and forward-back movements.
The following section, approximately 30 minutes, features Conditioning 1 through 5, with varying levels of intensity that may not necessarily increase linearly.
The class then transitions to plyometrics, which include exercises like lunges, squats, and jumps.
The routine then returns to dance-based conditioning (6-9), followed by a 10-minute cool-down that includes a pulse reducer and dynamic stretches. The pulse reducer gradually decreases intensity to bring a sense of calmness.
