ABOUT OUR CLASSES
HIGH-INTENSITY INTERVAL TRAINING (HIIT) CARDIO
Our HIIT classes are choreographed high-intensity cardiorespiratory training classes. Each HIIT class is broken down into 9 tracks, for a total of 35 working minutes including a warm-up and cool down. Not sure what this means?
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In HIIT you are going to be doing moves such as:
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Burpees
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Tuck jumps
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Bolt burpees....(oh, just wait!)
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A whole lot of jumping jacks
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Lunges, triple steps, and more
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AND don't forget about SO many dance breaks!
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We GUARANTEE that you will leave class smiling, and dripping in sweat!
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And of course, we offer options for ALL FITNESS levels, (including low impact/no-jump options on everything - i.e. Standing burpees, knee-ups, etc), so wherever you are, we are ready to dance it out with you :)
It's hard and it's fun - and we can't wait for you to try it. Let's Sweat!
Still curious? Check out this behind-the-scenes clip of our founder, Jess, teaching a cardio "peak" in one of our HIIT classes and an example of what a HIIT class playlist might look like!
ABS & ARMS STRENGTH TRAINING
Abs and arms are one of those, love it, hate it, or LOVE to hate it days! In these classes, we focus on low-intensity strength training through progressions! For 35 minutes we rotate between core training and upper body training for a total of 9 tracks with a mix of floor work and standing strength training!
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In Abs and Arms, you are going to be doing moves such as:
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Pushups (WOOT WOOT)
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Crunches
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Bicycles
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Leg lifts and MORE!
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We offer options for ALL FITNESS levels in every class, so even if you have any sort of mobility restrictions etc, we have an option for you.
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And of course, its not a SHINE class without dance breaks, so expect hard work and then MAD dance breaks in between (or during, if you are one of those love to hate pushups type ;) )
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Abs and arms may leave the arms feeling like NOODLES, but we promise it will be in the best way!
Still curious? Check out this "straight from the stream" clip of one of our instructors, Kirsten, teaching part of a pushup track in one of our virtual classes and an example of what an Abs and Arms playlist might look like!
LEGS & BOOTY STRENGTH TRAINING
Legs and Booty is our other low-intensity strength-based class. We have 8 tracks that rotate between working the large "power" muscles in your legs (quads, hamstrings, glutes etc) and focusing on building the smaller muscles in your inner thighs (inspired by barre classes), calves, and the booty!
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Some common moves in our legs and booty class are:
- Squats
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Lunges
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Deadlifts
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and BOOTY SHAKES!
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This class will leave you feeling like you just spent the night out at the club with your friends because of all the hip hop, rap and pop-inspired tunes, the booty shakes and hip swings worked into the choreo, and the super fun dance breaks in between making your muscles WORK!
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And as always, there are options for every level!
We can not wait to see you "Get Low" and "Swing" ;)
Still curious? Check out this clip of our instructor Steph, teaching a "power" track on the stream and an example of what a typical legs and booty playlist might look like!
SHINE LITE CARDIO & STRENGTH TRAINING
Have you ever heard of a "lite" version of a product? Where you get a sample of what you are in for, a little taste of everything, a way to dip your toes in? Well, that's EXACTLY what our "Lite" class is! SHINE LITE was designed for anyone who may be new to SHINE, new to exercise, or just want to try us out!
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In our LITE class, there will be :​
- ​No burpees or tuck jumps
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A mix of steady-state cardio and standing strength
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and TONS of dance breaks!
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LOTS of options for everyone!
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We want SHINE to be accessible to everyone, and if you have checked out our other classes and maybe been a little nervous to try because you do not feel like you can do it, then TRY LITE! We know that you are so strong, and can do anything you put your mind to, and LITE is the perfect way to show yourself just how strong you are!
BUT, don't be fooled! LITE ≠ EASY! This class will offer options for all fitness levels, so everyone will leave feeling strong and sweaty!
Just to note: LITE is our only 45 minute class with 11 tracks, instead of the standard 9, which just means EXTRA fun so that you get a little bit of everything!
We can not wait to see you LITE up that dancefloor! Lets sweat!
Still curious? Check out this clip from one of our pop-up, outdoor, in-person classes of some participants doing part of a cardio track in a LITE class and an example of what a LITE playlist might look like!
How to Create an Effective Weekly SHINE Schedule:
We recommend that you only exercise a maximum of 5 days a week, with 1-day active recovery, and 1 rest day, to ensure your body has time to rest and recover. However, if you are new to high-intensity training, or just starting to get back into it, 3 days/week is a great place to start!
5 Days/Week:
MONDAY:
HIIT CARDIO
TUESDAY:
ABS & ARMS
WEDNESDAY:
HIIT CARDIO
THURSDAY:
LEGS & BOOTY
FRIDAY:
HIIT CARDIO
3 Days/Week:
MONDAY:
SHINE LITE
TUESDAY:
REST DAY
WEDNESDAY:
SHINE LITE
THURSDAY:
REST DAY
SATURDAY:
SHINE LITE
