Art of the Catwalk

D Rock

This is a low-impact, all-in-one workout that anyone can do! It is for the I-have-knee/hip/back/etc-probs person, the never-worked-out-before person, the I'm-so-out-of-shape-I-can't-possibly-do-any-of-this person, the I-only-have-1 hour-and-I-want-to-do-*something*-today person. It is a great way to get your body warmed up (without the drippy-sweaty-ness that you get from some of our other classes) and then do some very basic exercises to build strength and muscles that will burn fat even while you sleep! All this in less than an hour!

Cardio:
Begins with a simple warmup and continues with other fun low-impact cardio to get the heart pumping and body ready!
(20-25 minutes)

Strength Training:

Each class will contain exercises which focus on a specific part of the body:

• Biceps/Triceps/Shoulders using free-weights

• Legs (lunges, squats, leg lifts standing and on the ground, etc)

• Abs/Core/Back (crunches and pilates-style moves 20-25 minutes)

Cool-down/Stretching:
Basic cool-down with yoga-style stretching to elongate the muscles along with a recap of our class and discussion of things that will help you to maximize your workout and minimize soreness (10 minutes)

MILE HIGH CLUB LV6

This Elite Team of professionals in the making combine advanced pole work, complex inverts, and suspensions that demonstrate flexibility, balance, strength, and creativity. Advanced pole encourages you to put together your own freestyle choreography for an entire song and to even utilize several poles. Based on the moves learned in the previously completed courses The Mile High Club will challenge you to even greater heights. Also ideal for experienced dancers considering or preparing for amateur competition or performance! Your confidence at this level is immeasurable as you're able to truly express your acrobatic skills on the pole. You achieve the same level of fun as you have in the previous levels now with grace and accuracy. As you progress, know that your work is inspirational to others just beginning.

BLUE ANGELS LV5

This 8 week training program you are developing advanced choreography and will be able to progress the static isolated holds with advancing the flexibility gained in the previous levels. A growing emphasis on transitional moves and accents to provide the dancer with a sense of flow and grace to their choreography. If you're wishing to explore the challenge and beauty of this athletic and artistic form of dance, the Pole is your venue! Your attitude as well as your body has changed. You have arrived into your own.

The course will include:

• Aerobic Workout
• Muscular Strength&Endurance
• Extreme Flexibility Training
• Combinations & Floor work
• Isometric contractions
• Strength stamina
• One arm moves and Inverted Pole Tricks
• Handouts for your Syllabus/Journal

POLE TEMPTRESS LV4

This 8 week training program you will be covering advanced isolated static holds. By this point you have an impressive arsenal of Pole tricks and you execute your moves with precision. You should be demonstrating more flexibility while holding poses. With strength and flexibility your moves become more fluid and transition gracefully from spin to pose through a wide range of styles and techniques, utilizing whatever medium best expresses the essence of your skills.

The course will include:

Aerobic Workout
Muscular Strength&Endurance
Flexibility Training
Co-ordination and Floor Techniques
Isometric contractions
Strength stamina
Static holds
Sequencing
Handouts for your Syllabus/Journal

POLE FEMME FATALE LV3

POLE RAPTURE LV2

This 8 week training program will perfect your inverts and other vertical endeavors. As you build on your syllabus of tricks you will increase your strength and target your core and other isolated muscle groups. This part of the program concentrates on building core strength; flexibility and developing all over body tone. Each student is recommended to attend class no more than 2 times per week with rest days spaced out in equal increments. (ie T&Th or M&W etc) It is strongly recommended that each student participate in Pilates, Yoga, and get 2 to 3 Cardio classes to accelerate your endurance and strength so that you are able to master the upper level moves and other physically challenging elements that pole classes will bring into your life.

POLE HEARTBREAKER LV1

WARNING: Follow instructions and do not attempt pole tricks that you haven't been taught by a Catwalk Certified Instructor. Failure to do so could result in fatal or debilitating injury. Do not over exceed your physical limitations, avoid overtraining your muscles and damaging joints, and know when you are in pain you should not continue to pole dance. Always consult a physician.

Pole: Level 1 Heartbreaker

This 8 week training program is for complete beginners and is designed to introduce you into Pole Fitness. Each class is only one hour so arrive 10-15 minutes early so that you do not disrupt the class/instructor. Your class will consist of a warm up and then stretching followed by the pole trick and appropriate variations. Each student is recommended to attend class no more than 2 times per week with rest days spaced out in equal increments. (ie T&Th or M&W etc.). It is strongly recommended that each student participate in Pilates and/or Yoga, as well as 2 to 3 Cardio classes. This will allow you to accelerate your endurance and strength so that you are able to master the upper level moves and other physically challenging elements that pole classes will bring into your life.

The course will include:

Pole Safety
Warm Up
Stretching
Spins, Basic Tricks and Balance Moves
Combinations&Floor work
Balance and Coordination Moves
Strength and Flexibility Training
Syllabus/Journal for Notes tips and Pole Tricks

Grindhouse

Ladies, Don't be scared, you know you want to try!
Are you wanting to make your guy go gaga? Want to leave him breathless with your kisses alone? It's not just about what you do in bed that counts. Sure, bedroom eyes will make you a star, but knowing how to tease him will make you a legend. Don't believe us? Give it a try. Bring Your Heels Ladies!!! Taught by professionals, they spill the secret moves that will make him drop to his knees - a lap dance can be sexy, sweet, smooth, slow, fast, enticing, revealing or world-rocking. Steps that work on every guy, every time. You can thank us later.

Belly Dance

A form of dance that originated in Arabic cultures. It is derived from a social dance that is native to the Middle Eastern culture that is performed by men and women. Today, the dance is dominated by women and is performed at social occasions that scan the spectrum. Egyptian style movements are very precise, with the hips held under the rib cage. This form of expressive dance is also extending into the exercise genre and is being taught in gyms. Belly dancing is also rumored to have descended from a religious dance once performed by Temple Priestesses.

Chair Dance

Rock your workout for a rock-hard body with moves hotter than the Pussycat Dolls After this workout you'll never look at a simple kitchen chair the same way again! We'll introduce you to the art of chair, while giving you a great abdominal workout. We show you some cool moves you can do using a simple chair and before we're through you'll have learned a full routine so that at the end of the workout you'll be able to show off an unbelievably sexy chair dance. We will show you how to make better use of your furniture. Bring Your Heels Ladies!!!

Ultimate Bikini Workout

If you're a one-piece kind of woman hankering for a bikini-ready body, here's a plan designed to reach all the body parts your bathing suit won't. Don't worry - if a string isn't your thing, and you're more of a tankini kind of gal, or you're simply hoping to look better in a suit with a daring back or a few strategically-placed keyholes, this workout's for you! You'll target your abs, butt, thighs, and chest with these exercises. Plus, more muscles moving means that you'll get the added benefit of a bigger calorie burn, making it easier to lean down as you firm up. Take your workout to the next level with this athletic based total body functional strength training class interspersed with intervals of cardio. Non-stop hard core conditioning driven by awesome music to help you achieve your goal to look and feel like that hot Boca babe within.... Come prepared to be challenged and expect to get sweaty!! This class will use ALL of the TOYS... Bosu, Ball, Bands!

Hatha Yoga

Yoga is probably the WORLDS most perfect form of exercise. It cultivates cardiovascular health, and musculoskeletal strength and flexibility, without the painful and damaging side effects of high-impact aerobics. It tones every organ system respiratory, digestive, reproductive, endocrine, lymphatic, and nervous all the while cultivating the body's capacity to relax and dramatically reducing the negative effects of stress. With regular yoga practice, we breathe better. We sleep better. We digest our food better. We feel better. We may even begin to recover from chronic illness. Yoga is a way of life.

Core Fusion/Vinyasa Flow

Is a mixed level yoga class that works to heat the body, get the heart rate up, and increase flexibility and balance. Anyone from dancers to beginners in yoga and fitness are welcome to attend. This style of yoga embraces the natural rhythm of breath. Flow focuses on connecting the poses with the breath. The class is continually moving rather than stop and goes. This is a great way to release stress while relaxing and energizing the body. For those of you that think Yoga is for sissys we guarantee this class will challenge you mind, body and spirit and we don't have any of that fufu meditation music we do our Yoga to music like Led Zepplin and Drum and Bass during this class.

BOOTY CAMP

Looking good is the best revenge, so Art of the Catwalk invites all members to total body training at its finest... Kick some butt in this 60 minute class that begins with a warm up stressing form and technique creatively crafted to deliver the ultimate in core results. It's the next level of training. Your muscular strength and endurance will be tested when combined with cardiovascular movement. We created this class to help women become the best they can be. Try it and you'll see a dramatic difference in your body after just 2 weeks. We promise! A total body workout that is challenging and feels like you're training one-on-one with a private trainer. Great for all levels of fitness. These sessions provide a full body workout including cardio, strength, and stretching. This hands on class will build confidence as well as strength in mind and body. Bring a pair of Athletic shoes for this class. Normal fitness clothes recommended.

High Octane Training H.O.T.

HOT (High Octane Training) is not just a cardio class or a strength class, but a conditioning class that incorporates interval training to keep the body guessing and prevent the mind from getting bored. The class incorporates old school fitness techniques with training that modern fighters and athletes do to stay on top of their game. In this class you'll develop functional fitness skills and learn exercises that you can use at home and while traveling. And the best part...no two classes are the same!

The class begins with a fast-paced warm-up followed by a combination of cardio (high intensity) and strength (low intensity) moves that are sure to burn calories, melt fat and leave your body tight and toned. Every class ends with a relaxing cool down that incorporates yoga moves to stretch your muscles and improve flexibility.

Triple xXx

An extreme sports athletics class promising The Fast and the Furious results you want. Do you want a well proportioned body, better speed, and agility? Do you want to improve self-confidence, determination, and courage? This 60 minute class begins with a warm up stressing form and technique. There's not a moment of rest in the action packed, extreme pace of xXx Cardio and he does so expertly, juggling hard edged toughness and little boy charm on a tight rope of adrenaline and excitement. Stylized and boldly beautiful, it's painfully obvious that this isn't about babying you. Offered 3 times a week with a different focus each day. xXx Cardio is what it is, extreme fitness unchained, and Diesel results. xXx Cardio blows the doors off to traditional fitness classes The drills are intense, the soundtrack pulse pounding, and most importantly the instructor is worth watching

Kitty Boxing

Wanna know how boxers get to be so tough? Take this class and find out! You'll be a lean, mean, sexy boxing machine after a full hour of hard-core kicking, and punching. Are you looking for a total body workout that totally kicks ASS? How about a way to increase your stamina, flexibility, and strength while listening to your favorite music? Kickboxing is also a great way to get a total body workout while learning simple self-defense moves. Fans say the sport helps them to feel more empowered and confident. A class that integrates kicks and punches into a high-intensity, low-impact cardiovascular workout. If you don't "want to dance," this is your class.

Sweat Equity

This class features specially designed sequences based on athletic drills designed to increase strength, and stamina while encouraging proper form and increasing balance. Uses light weights and calisthenics to sculpt and shape muscles and combines them with aerobic and sculpting elements to create a fun, energizing and sexy workout. Inside Catwalk, everyone's a star. With Toning, Abs and fun music you get it all, just like you deserve. Start with 20 minutes of heart-pumping hip hop, followed by a total body sculpting session. Then add 15 minutes of intense abs and top it all off with a relaxing stretch segment. Who needs a Sugar Daddy when you look like this?

Solid Gold

Get ready for a serious workout dance party! From hip hop to Disco Catwalk shows you the Top Dance Movies of the 70s and 80s & 90s and gives it a hip new makeover, plus we bring in the current moves made popular from today's hits we all love. You'll progress thru the decades learning all the steps from Disco, Hip Hop, Ol' Skool and 2010. The intensity of the music and the Hot Trax of the last 4 decades will get you moving. Feel the bass and the rich harmonies, and the super sound stunts to get your cardio freak fest on. This is a great combination of right now music while still remaining true to the disco era. Looking for Inspiration? Check out the Hustle or some of the hot moves from Saturday Night Fever. The dance moves in the 70's were "anything goes" until the disco craze hit in the late 70's then we had dances like the Hustle, Night Fever Line Dance, Bus Stop, Four Corners, The Bump (a favorite) & more! But remember that's just the beginning of the class, it keeps getting funkier as the songs get newer and newer! No experience necessary.

CRAZY 80's CARDIO

Come and re-live the 80's with an CRAZY upbeat cardio-driven dance party! Dancing to songs from Madonna to Guns and Roses, you'll be laughing and air guitaring as you follow simple dance and aerobic moves that will keep your heart rate up and mood lifted. Open to dancers and non-dancers alike Crazy 80's Cardio is based on a simple Zumba Format. Steps are basic and super fun and will guarantee you a total mind/body workout. Bring all your friends and rock out!!!

Hip Hop Aerobics

Get the body you've always wanted and learn the hottest dance moves with Hip Hop Aerobics. It's the type of workout program that gets you started with the rhythmic beat, but don't let the good music fool you. This is an intense workout, you just don't realize it because it's over fast and you're having fun. You will look forward to this workout - and if you look forward to your workout you'll be more apt to stick with it long term and get the results your want!

B Girlz

Ready to take your hip hop to a new level? We're really excited about this class. Break dance class is a great way to not only learn some great new moves, but also get in incredible shape. It's a great workout! Breakdancing was originally developed during the early 1970's along with other elements of the hip hop culture in New York City. This distinctive dance style became an alternative to much of the street violence present in the gang culture of these communities. Today, breakdancing literally transcends all races, ages, and demographics.

Here is your teacher, Korey Barnett, in action

The Body Shop

Take the movements you've learned in Strip Cardio, Grindhouse, Chair and Pole to a higher level with more advanced, super-toning motions that build feminine confidence and strength. Warning: This series is not for the faint of heart. Concept Developed by CATWALK the series encourages students to find their inner vixen and learn the ropes of an entertainer. Catwalk shows you how to build muscles and mastery of exotic dance. This program is designed to introduce you to a whole new dimension of fitness and feminine power! Drop all your preconceived notions about exotic dancing and wake up your curves and your sensuality with The Body Shop!

Zumba Caliente

A more intense Zumba guaranteed to get you HOT and Sweaty. Zumba combines dance moves from salsa, cumbia, meringue, rumba, mambo, belly dance, flamenco, and hip hop with other fun dance moves such as, hip pops, booty shakes and shimmies. Zumba Calliente's pace is fast interval training. This allows the body to burn more calories, so an hour of medium to high intensity Zumba can burn between 400 to 800 calories. We can have a 20 year old and 60 year old in the same class. It is high energy, but everyone can do it at their own pace... if you can't get the move, if it doesn't feel right in your body, make it up, do what you want, but shake your 'booty' and have fun

Strip Cardio

Get ready to be the center of attention! Learn to let loose, let your hair down, and move your body Come and learn some scandalous moves, turn up the heat and get a crazy cardio workout! Dance, slim, and tone with Hollywood's fun fitness secret! Learn a sexy routine that will burn calories fast in a fun new way. Uses ultra sexy moves from strip tease, dance, and aerobics. "It's getting Hot In here!!!" The workouts are so fun, you won't believe you're also losing weight and sculpting long, lean muscles, No one is taking clothes off here, but you can defiantly take these moves home and practice (If you get our drift ). Bring your sexy workout gear and your favorite heels Ladies!!!

Island Fever

Defiantly not your grandma's workout!!! Burn calories and shed fat with sexy winds, and Caribbean dance moves and banging hot Reggae music. Find the Caribbean for an hour. This class will get you learning moves from the Kingston Reggae scene. Jamaican Dance Hall concentrates on core strength and puts emphasis on your quads and toning your Booty. Flat shoes. We guarantee DJ Splack and this class will get your heart pounding.

Club Vixxen

So you think you can't dance? Why sit and watch everyone else get down in the club...Get yourself into our dance classes, and pick up some fresh new moves. Here's the ticket right here; the spark which lights the flame. All exercise should be this fun. Plus you'll wanna showcase these new moves here in the club. Wondering who's staying on or her toes, and who has two left feet? Stop worrying about everyone else and perfect your Booty bounce and get the confidence you need to break it down the next time you're out with your best girlfriends.

Booty Blaster

Are you prepared to work up some serious sweat? A nice booty is the ultimate accessory, ask J Lo or Kim Kardashian...Looking good is great but it doesn't come easy! This is a great class for anyone looking to get 'Fit! We take plain old aerobics to a whole new level! Learn to let loose on the dance floor in this high energy cardio class!!! It's a high-energy dance fitness class combining technique with street dancing to develop coordination and rhythm while dancing to the hottest music. Be prepared to work up some serious sweat! Get a fun workout while dancing your cares away. Finally Hip Hop without the confusing choreography. Quick warm-up then total cardio for the balance of the class. Love the burn baby!

Hard Core Ballerz

If you want a strong core and fantastic mid-section give our Balance Ball class a try. The stabilizing techniques used in this class will take your abs to the next level as you tighten, strengthen & lengthen your muscles. This workout is designed for moderate to advanced fitness participants... This class helps develop smaller core muscles that work to stabilize your body. The end result is enhanced abdominal strength, body awareness, coordination and posture. Work one on one with our upbeat and professional personal trainers. The class is super fun and the exercises are simple so you can practice them on your own as well...

Diva Defense

All divas need protection from haters, gangstas and the paparazzi...and while we can't all have an entourage with bodyguards, we should all have the basic skills to defend ourselves against predators. That's where Diva Defense comes in. This class will teach you the skills you need to protect yourself against unwanted attacks. Need protection in a bar fight? Check! Need protection from muggers? Check! Want to know how to defend yourself if you have a gun or knife pulled on you? Check and Check!! Diva Defense has it all! The best part is that you'll learn to defend yourself in practical, real-life situations while getting a good workout. We'll teach you everything you need to know ~ no previous defense experience required. So don't wait any longer, unleash your inner diva and start defending yourself!!

Ass & Abs

Catwalk instructors have designed a signature abs- and booty-sculpting routine that is sure to have you in those skinny jeans in no time. Hit your middle with a blast of core conditioning exercises to enhance abdominal definition and stability Create a leaner, stronger, more flexible body using exercises to tone and shape the rear (the butt) and the front (the abs).. This high-powered workout offers participants the fastest and most effective booty blasting workouts. Get to the core of your deepest ab muscles and get moving in with cardio intervals and focus on your lower half in this belly-busting, booty shaping class. Get ready for your body to be in super model shape.

Circuit Breaker

Catwalk instructors have designed a signature abs- and booty-sculpting routine that is sure to have you in those skinny jeans in no time. Hit your middle with a blast of core conditioning exercises to enhance abdominal definition and stability Create a leaner, stronger, more flexible body using exercises to tone and shape the rear (the butt) and the front (the abs).. This high-powered workout offers participants the fastest and most effective booty blasting workouts. Get to the core of your deepest ab muscles and get moving in with cardio intervals and focus on your lower half in this belly-busting, booty shaping class. Get ready for your body to be in super model shape.