FlowDance 305
305 Fitness combines multiple training styles into one dynamic session. Expect dance cardio choreographed to live DJ mixes, strength and sculpting segments targeting major muscle groups, and sprint intervals including high knees, jumping jacks, and jump squats. The format keeps your heart rate elevated while building both cardiovascular endurance and muscular strength.
Duration
Level
FlowDance 305
Overview
305 Fitness is a high-energy dance cardio workout that feels more like a nightclub than a fitness class. Set to live DJ beats, this 55-minute session combines dance cardio, strength training, and sprint intervals for a full-body workout that torches calories while you have the time of your life.
No dance experience needed—just bring your energy and leave your inhibitions at the door. The class flows between dance segments, toning work, and high-intensity cardio bursts, all designed to keep you moving and sweating from start to finish.
Whether you're looking to build endurance, gain confidence, or just dance like nobody's watching, 305 delivers an inclusive, judgment-free space where everyone belongs.
What you'll gain from
FlowDance 305
Full-body dance cardio workout with a live DJ. Release your inhibitions, break a sweat, and build strength in the most fun 55 minutes of your day.
Cardio
Get heart healthy
Strength
Build lean muscle and increase overall strength with guided resistance work.
Motivation
Stay accountable and inspired with coach guidance and group support.
Calorie Burn
Burn a high number of calories in a short time with interval-based training.
Who Leads This Class
Who Leads This Camp
These are the people who'll push you, support you, and know exactly when to do both.
Questions About
FlowDance 305
No dance experience necessary. The class is designed to be accessible for everyone, with transparent cueing so you can follow along easily.
Wear athletic clothing and supportive footwear. We recommend breathable, moisture-wicking fabrics since you'll be sweating.
Yes, this class is suitable for all levels. You control your intensity, and instructors provide modifications throughout.
305 combines dance cardio with strength training and sprint intervals, all set to live DJ beats. It's structured for a full-body workout, not just dancing.
If it's your first class, arrive 15 minutes early to meet your instructor and get familiar with the space.
Ready to find your class?
Browse the full schedule to see what's happening today, this week, or whenever you're ready to move. Not sure where to start? Contact our team; we can help you find the perfect fit for your goals and experience level.