​​​​​ BOX & BURN
Box & Burn is a full-body 30 minute workout that’s fast, effective and fun… a lunchtime circuit starts every 3 minutes, just for you. Jump in anytime between scheduled class times for a high intensity 30 minute boxing workout. Delayed lunch time....No problem, traffic slowing you down.....No problem, baby needs a diaper change.....No problem.  Circuit starts every 3 minutes between 10:30 am to 1:00 pm Tuesdays, Thursdays and from 4:30 pm to 6:00 pm Mondays, Wednesdays. No excuses.

 







​​KETTLEBELLS
Come and learn new strength training methods using kettlebells to build muscle and re-define your body. This is a multi-level class that doesn't require any past experience. Come and give it a swing!!  It's a two-for-one exercise, meaning you're able to combine strength training and cardiovascular conditioning into one efficient movement. The swing is considered the most powerful kettlebell movement because it represents full-body power, extreme fat loss, and a high level of cardiovascular conditioning.

 










THE BODY SHOP
A whole body tune up that is designed for all levels of fitness. The class will get your heart rate elevated to offer a quality cardio experience while simultaneously strengthening and toning using body weight exercises. Different equipment will be incorporated as students demonstrate a foundation for their movements. This class is created to be 30 minutes or 60 minutes. So don't let limited time hold you back from being healthy. Class could range from HIIT, tabata, kickboxing, aerobics, weight training, cross training and so much more.

 









SANDBELLS
The SandBell is one of the most versatile, challenging, and functional free weight on the market. It reinvents free weight exercise by combining the best features of dumbbells, kettlebells, medicine balls, slam balls and sandbag training into one simple yet powerful weight training tool.

 










​GLOW & FLOW
A Dance Club fitness party and Yoga Flow cool down all under black light! Our original Friday night fitness party! It's where it all started for Susan and April!  Come join this popular one of a kind end of the week fitness celebration every Friday night at Sierra Flow Fitness!

 









VINYASA FLOW YOGA
The word “vinyasa” can be translated as “arranging something in a special way,” like yoga poses for example. In vinyasa yoga classes, students coordinate movement with breath to flow from one pose to the next. All levels are welcome from no experience to the experienced.

 










​YOGA
There are many forms of Yoga that will be offered at Sierra Flow Fitness.  Yoga is valuable to our health and we take pride in sharing this beautiful and life changing experience.
All levels are welcome from no experience to the experienced.



 




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DANCE CLUB FITNESS
A high-energy dance blend that requires no experience. This class is created by April Hawthorne to give you a cardio blast that is so much fun that you don't even realize that you are exercising! You'll find a flavor of hip-hop and club style dance music that will get your body moving in ways you never thought! Routines are built to suit a beginner or a well-versed dancer and athlete.

 











ZUMBA FITNESS
zumbafitness.com
The Latin based dance cardio workout that is taking the world by storm can be found here at Sierra Flow Fitness Studio. Come learn styles from all over the world in this all level class, no experience necessary!

 












STRONG BY ZUMBA
STRONG by Zumba™ is a high intensity interval training workout driven by the science of Synced Music Motivation. ... STRONG by Zumba™ is a High Intensity Interval Training class using more traditional fitness moves for a more athletic, conditioning-style workout.

 



 






HIIT FIT 45
HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.  This class is 45 minutes.

 













POLE 101
​Pole Fitness is a type of exercise that combines acrobatics, gymnastics and dance. It requires flexibility and upper body and core strength, as well as endurance. The moves include climbs, spins, inversions and limb grips, and thus is a very versatile form of exercise.  In Pole 101 you will learn the basics of Pole Fitness and Pole Dancing and get coached practice time.  This is a multi-level class, all levels are welcome.   Reserve your pole on the MINDBODY app. or call us!

 










POLE HIIT FIT
This Pole Fitness class mixes exercises using the pole as a piece of exercise equipment to challenge and progress in your strength, flexibility and endurance.  This class includes high intensity interval training rounds, push ups, pull ups, dumbbell & bodyweight training, and all exercise moves can be modified to any level, making this one challenging class if you allow it!













VERTICAL BARRE
Classes mix elements of Pilates, dance, yoga and functional training, to motivating music. In each energizing and targeted workout, you'll use the pole and various exercise equipment to sculpt, slim and stretch your entire body in a totally fun and new way of training.
Class spots are limited. Reservation through mindbody or telephone only.

















POUND
Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® transforms drumming into an incredibly effective way of working out.  Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to men and women of all ages and abilities.

 













PIYO
PiYo isn't like standard Pilates and yoga classes that make you hold long, intense poses, or lead you through dozens of repetitive, microscopic core movements. PiYo speeds everything up—including your results—by introducing you to dynamic, flowing sequences that can burn serious calories at the same time as they lengthen and tone your muscles and increase your flexibility.
With every action-packed PiYo session, you can burn excess fat and sculpt and define your whole body, as you minimize the aches and pains that can come along with high-impact workouts. No matter your age, no matter your body type, PiYo will help give you dramatically visible, incredibly beautiful results.  Instead of listening to music, you become the music in this exhilarating full-body workout that combines cardio, conditioning, and strength training with yoga and pilates-inspired movements.

 

















KANGOO JUMPS

Kangoo Jumps is the worldwide leading brand for safe mobile rebound exercise. Kangoo Jumps ultimate vision is to create a new way of life that skillfully combines health, fitness and fun for all.  Kangoo Jumps were originally developed to reduce the impact stress on joggers' joints. They are advertised as being suitable for the avid jogger, serious runner, or casual health-conscious exerciser.


*Please use the MINDBODY app on your smart phone to reserve your spot in these classes, thank you!*

MONDAY:
5:15 AM - HIIT Fit 45
6:00 AM - The Body Shop - Training Center
9:00 AM - YOGA
4:30 PM - Pole HIIT Fit*

​5:00 PM - Box and Burn
5:30 PM - Pound*
6:30 PM - Dance Club

​7:45 PM - Pole Play- Level 1
TUESDAY:
5:00 AM - Barre
6:00 AM - Rise & Shine Yoga 
9:00 AM - Pound*
4:30 PM - Piyo
5:30 PM - Barre Above*
5:30 PM - Zumba 
6:30 PM - Gentle Stretch
WEDNESDAY:
5:15 AM - HIIT Fit 45
6:00 AM - The Body Shop Training Session - Training Center
9:00 AM - Yoga
4:30 PM - Strong by Zumba*
5:30 PM - Pound*
6:30 PM - Candle Light YOGA
THURSDAY:
5:00 AM - Suspension Training
6:00 AM - Rise & Shine Yoga 
9:00 AM - The Body Shop Metabolic
4:30 PM - Piyo
6:30 PM - Empowered Barre*
5:30 PM - Zumba 
6:30 PM - Gentle Stretch

6:30 PM - Barre

7:45 PM - Pole 101 
FRIDAY:
5:15 AM - HIIT Fit 45
6:00 AM - The Body Shop Metabolic
9:00 AM - Yoga
4:30 PM - Sandbells
5:30 PM - Kangoo Jumps*
6:30 PM - DanceClub
SATURDAY:
10:00 AM - Pound*
11:00 AM - Yoga
SUNDAY:
10:00 AM - Strong By Zumba
11:00 AM - Gentle Yoga
Please Check the MINDBODY app. for
Pole Fitness, Aerial Fitness and other
special workshops.

Class schedule is subject to change due to adding more classes so please download the Mindbody app. on your phone to view the most current schedule & Pole Fitness classes.  Thank you!

*Please reserve your spot on the Mindbody app. or call us at 209-985-2225.*

Class Descriptions

21051 Crystal Falls Dr.
Sonora, CA 95370
(209) 985-2225
SIERRA FLOW FITNESS

Download the Mindbody App. to see the current class schedule & to book your next class.