go with the flow
Get fit. Live healthy. Build confidence.
Join The fitness revolution
21051 Crystal Falls Dr. Sonora, CA 95370
Call: (209)-985-2225
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Ground Class Programs
Low impact fitness
Strength training
Strong Nation
Pound Fitness
Barre
Tai Chi
TRX
Mobility training
Boxing Conditioning
Danceclub
As Low As
$59/mo
Judgement free fitness exploration!
From group fitness classes, to strength training classes, to cardio classes, we have it all! Our enthusiastic instructors are here to guide through your fitness classes according to any level or no experience.
Starting at $99/mo.
$25 Initiation FeE
1 year contract
includes ground classes
Join Our
24 hour Gym
Featured Programs
Ground Class Membership $59/month 1 year contract
Semi-Personal Training $199/month 3 month contract
POLE fitness & POLE DANCE
FITNESS ON A WHOLE DIFFERENT LEVEL AND CHALLENGE
MOBILITY & FLEXIBILITY, coordination, confidence, dance, CONDITIONING
Strength
Without a doubt, practicing pole fitness will improve your core strength. A lot of the moves are similar to gymnastics exercises that engage the whole body. What makes it even more difficult is the fact that you are doing all of this on a vertical pole.
Good upper body strength is certainly helpful. You’ll need (or develop over time) excellent grip strength and a strong posterior chain. Inversions are a very typical pole exercise, which basically requires you to tilt your pelvis and lift your feet over your head — all while hanging onto a pole. You will be able to do this very quickly, even if you are a beginner.
Flexibility and Mobility
There is a difference between flexibility and mobility, and you improve in both through Pole Fitness. Mobility is “proprioception” – our perception and awareness of our body’s positions and movements. Mobility training, then, includes a range of exercises designed to increase your range-of-motion, control muscles surrounding each joint, and help you move more actively.
The sport also involves elements of floor work, which is similar to classic dance or even ballet. A typical pole fitness class will start with flexibility elements as part of a warm-up routine and often finish with some strength exercises.
Body Awareness
Body awareness (also referred to as kinesthesia) is consciously recognizing how you move your body through space. An important part of body awareness is balance. People with low body awareness may sometimes appear clumsy.
This is a very important concept, especially for dancers who are often required to activate certain body parts in certain positions in a certain sequence, which non-dancers may struggle with. It can be trained and improved upon through yoga, meditation, or balancing exercises.
Economy of Motion
Like I mentioned at the beginning, pole fitness has a fairly high rate of perceived exertion. So, it’s hard. The more an athlete develops the ability to use energy efficiently the more difficult combinations they can deliver for a longer time.
This is very similar to other high-intensity sports like sprinting, gymnastics, or boxing. You need to develop the necessary body awareness to understand how your cardiovascular system reacts to certain stimuli. Over time, this will improve, leading to a positive effect on the elegance of your movements, which leads to my next point.
Rhythm and Elegance
Acrobatics in general and pole dance in particular are very elegant activities. Different figures, moves and combinations flow from one to the other in a certain sequence. The better the sense of rhythm of an athlete the more elegant the flow. A dance background will certainly help, but it’s not necessary. Rhythm and elegance is something that you will develop over time with consistent practice.
Work Ethic
Pole fitness is very demanding. It requires hard work, dedication, and consistency to improve. It will help you develop a strong work ethic, which is a transferable skill to other areas of life.
In addition, you will leave your comfort zone, endure soreness, pole burns, and bruises referred to as “pole kisses,” but this is exactly what will make you grow and develop a solid work ethic: Keep working — even if it’s hard — until you achieve your goal.
Self-Confidence
Related to work ethic is the benefit of developing more confidence and self-esteem. The first time you attend a pole class is probably going to feel weird and uncomfortable. We know how it feels to be totally out of place and looking like you have the elegance of a potato sack.
Reasons to CHOOSE pole fitness
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Worry Free Weight Loss
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Anyone Can Do It!
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Get A Toned Body You Can Be Proud Of
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It Doesn’t Feel Like Exercise at the moment
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Builds Confidence
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You Don’t Have To Be A Pro To Get Abs
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Now You Can Get Fit & Have Fun Doing It
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Feel Instantly Accepted When You Join The Community
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It’s The Ultimate All In One Workout
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See How Easily You Can Get Flexible
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Get Rid Of Your Clumsiness Once And For All
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Reduced Joint Pain
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Lower Stress Levels
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Increased Blood Flow
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Improved Stamina
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It Doesn’t Have To Be Sexy
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It Doesn’t Hurt To Keep A Naughty Secret
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It Makes You Feel Fantastic!
GET STARTED
- Packages begin at $199 per month on auto pay with 3 month contract. In order for a fitness plan to work, consistency and commitment are needed for success and progress! But, don’t worry, you’ll love our program and positive atmosphere.
- Just looking to try for a month? $250 per month on month to month package.
- Need to fully commit and go all in? $597 for 3 month package.
Aerial fitness
FITNESS FLIGHT LIKE NO OTHER
MOBILITY & FLEXIBILITY, coordination, BALANCE, dance, CONDITIONING
You’ve booked bootcamps, yoga classes, and spent hours at the barre, but can you say the same for aerial fitness? While just as Instagrammable as the aforementioned wellness crazes, aerial fitness is one workout that few can say they’ve actually tried. Hey, we get it: Hanging upside-down can seem nearly impossible (not to mention scary). But, it turns out, the benefits of doing so make it well worth stepping (er, swinging) outside your comfort zone.
What is Aerial Yoga?
Aerial fitness (also called aerial hammock or aerial yoga) is a type of airborne fitness that is practiced in a silk hammock suspended from the ceiling to support your body weight, instead of stretched out across a mat laying on the floor. Classes typically involve yoga, Pilates, dance, and more, which is why most instructors prefer the term aerial fitness or aerial hammock over aerial yoga.
Reasons to CHOOSE Aerial fitness
- Deepens stretches
- Relieves joint pressure and spinal compression that floor workouts can trigger
- Releases tension
- Increases balance and proprioception (bodily awareness)
- Enhances core and upper body strength
- Improves breath awareness
- Easier access to inverted postures
- Releases endorphines
GET STARTED
- Packages begin at $199 per month on auto pay with 3 month contract. In order for a fitness plan to work, consistency and commitment are needed for success and progress! But, don’t worry, you’ll love our program and positive atmosphere.
- Just looking to try for a month? $250 per month on month to month package.
- Need to fully commit and go all in? $597 for 3 month package.
Semi-personal training
STRENGTH TRAINING AND WEIGHT LOSS PROGRAMS
MOBILITY & FLEXIBILITY, BALANCE, CONDITIONING
Semi-Private Training offers almost all of the same benefits as Personal Training, but instead of working 1-1 with one of our expert trainers, you will be working out alongside other individuals who are also semi-private clients.
SO WHY CHOOSE SEMI-PRIVATE TRAINING?
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Greater flexibility on scheduling. More time slots are available for semi-private clients because we can schedule more than one client at any specific time. Sessions include Monday through Friday 6:00 am, 7:00 am, 8:00 am, 12:00 noon, 3:30 pm, 4:30 pm, 5:30 pm and weekends 9:00 am and 10:00 am. Also, you’ll have access to our 24 hour gym, the workouts we write and you will be allowed to come get your workout in whenever you’d like!
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You will have the opportunity to build relationships with others who are also working out. This can lead not only to friendships, but also another person to motivate and keep you accountable to your workout.
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Still individualized attention and programs like personal training. On average, there will be 1 coach for every 5 clients. Sometimes this may be a little more and sometimes a little less.
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Semi-PT also includes unlimited access to our ground membership classes, Aerial Fitness classes and Pole Fitness classes.
GET STARTED
- Packages begin at $199 per month on auto pay with 3 month contract. In order for a fitness plan to work, consistency and commitment are needed for success and progress! But, don’t worry, you’ll love our program and positive atmosphere.
- Just looking to try for a month? $250 per month on month to month package.
- Need to fully commit and go all in? $597 for 3 month package.
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Testimonials
COMING SOON!