weekly classes
participate in-person or online
No matter your background, fitness level, or goals, we have a cardio, strength, or repair class for you! Our studio is mirror-free and judgement free and we encourage everyone to always go at their own pace, modify as needed, and to have fun.
Classes can be taken back-to-back in different combinations of Strength + Cardio or Cardio + Repair. Time permitting, try a strength class (like POP Pilates or Burn) as a warm-up for Dance Fitness. Or combine a repair class (like Melt or Gentle Stretch and Mobility) with Zumba to prevent next day soreness.
cardio
Cardio dance classes are all taught follow-the-leader style with visual cueing. The main difference in each format is the style of music, amount of fitness elements, and the overall intensity. The intensity listed is just a suggestion. Students are encouraged to kick things up, or mellow things out, as needed.
Dance Fitness
This fun and engaging dance fitness class is guaranteed to put a smile on your face. While moving to a mix of Pop styles and International music you may find yourself singing along as you strut, shake, shimmy and squat. This class is frequently called addictive and it only takes one class to see why! No dance experience needed. All levels welcome.
What to expect with each teacher:
Danny – A little more pop music and full of sass.
Donnie – A little more rowdy with a Broadway flair and extra singing.
Jennifer – A little more Latin and K-Pop music with some ballroom flavor mixed in.
Moderate to High Intensity
Pop & International Music
Party-Like, Energetic & Addictice
Sundays | 10:10 am
Mondays | 10:15 am
Mondays | 6:15 pm
Tuesdays | 5:30 pm
Wednesdays | 6:15 pm
Thursdays | 5:30 pm
Fridays | 6:10 pm
Saturdays | 10:05 am
Hip Hop Fitness
Hip Hop Dance Fitness will keep your heart pumping as you dance along to a nonstop series of high energy routines. No need to memorize any footwork, just follow the instructor. Perfect for beginners and seasoned dancers alike. This class is a total body workout set to the hottest urban music from hip-hop (old and new school), house, top-40, R&B, electronic and reggaeton.
Moderate to High Intensity
Hip Hop, Pop & Old School Rap
Funky, Swaggy & Playful
Thursdays | 7:30 pm
Low Impact Dance
Low Impact Dance Fitness is for anyone looking for a lower intensity, more joint-friendly dance fitness class. If you are wanting a break from jumping, dealing with an injury, needing a recovery day but still want to dance, or an active older adult, this class is for you! The easy-to-follow choreography focuses on balance, range of motion and coordination and is done to a variety of music and dance styles. It is all of the fun you expect from PulsePDX Dance Fitness classes, just at a lower intensity with modifications strongly encouraged.
Moderate Intensity
Pop & International Music
Uplifting, Joint-Friendly & Joyful
Tuesdays | 11:15 am
Thursdays | 11:15 am (paused until mid-fall)
Fridays | 10:15 am
PlyoJam®
PlyoJam® combines cardio dance with plyometric movements for fun and surprisingly intense, yet easy-to-follow routines. Some fitness formats use plyometrics as a repetitive tool, which often feels torturous for students. PlyoJam, on the other hand, takes extremely effective plyometric movements and combines it with dance, which makes the exercise so much more fun and effective!
Moderate to High Intensity
Top 40, Classic Pop & Hip Hop Hits
Enthusiastically fun, Sweaty, Empowering
Mondays | 7:15 am
Spicy Dance
Spicy Dance Fitness is an easy to follow, club vibes, dance party to your favorite upbeat flirty music that has you SWEATING! Have you ever just craved the opportunity to get more in touch with your sensuality? Or maybe just the urge to twerk it out to your favorite song? We get low, embrace our hips and dance it all out. Get strong, move your body and find self empowerment in this high energy, sexy dance class!
WERQ Fitness®
WERQ® Fitness is a fiercely fun dance fitness workout set to pop and hip hop music. It has the perfect combination of dance and fitness moves to keep you sweating and smiling the entire hour. The WERQ warm-up previews the dance steps used in class and the WERQ cool-down includes balance and yoga-inspired poses. In between there is a lot of easy-to-follow heart-pumping dance fitness moves. All levels welcome. No dance experience needed. Get ready to WERQ!
High Intensity
Pop & Hip Hop Music
Fun, Athletic & Energetic
Sundays | 8:00 am
Mondays | 7:15 pm
Tuesdays | 7:30 pm
Wednesdays | 10:15 am
Saturdays | 8:00 am
strength
All of our strength classes can be modified for any fitness level. Please let your instructor know of any injuries or concerns so we can offer modification moves.
Yoga mats are required in each format.
New students may borrow supplies for their first class.
Burn
Build strength with this dynamic resistance band class which helps to improve balance, tone isolated muscle groups, and prevent injuries. Incorporating exercises frequently used in physical therapy, this class can be easily modified. Participants looking to build strength can add resistance to take muscles to fatigue. Participants looking to rehab an injury can reduce resistance as needed.
Mat Class
Resistance Band Strength Training
Uses Loop & Long Bands
Mondays | 9:15 am
Mondays | 5:15 pm
Wednesdays | 9:15 am
Wednesdays | 5:15 pm
Fridays | 9:15 am
Dancer's Workout
Dancer’s Workout is a strength and flexibility class for all levels, emphasizing longevity and sustainability so we can continue these exercises as we age. From isolations to long stretches, from body weight resistance training to basics like plies and tendus, if you’ve taken a studio class, you’ll recognize some of the drills in our practice. Experienced dancers will enjoy the ability to preserve their skills, and those new to these exercises will benefit from fitness with a different perspective in a comfortable environment where everyone is working at their own level and on their own journey.
Rev HIIT
Only want to do one class but get in both engaging strength and fun dancing? Rev HIIT is a wonderful way to mix up your workout by including some strength and active recovery into your Dance Fitness class. Incorporating resistance bands and body weight strength moves, this class will help to build muscular endurance and strengthen stabilizing muscles. Then you will dance it out to get your heart rate back up! All levels welcome.
Strength + Dance
High Intensity Interval Training
Uses Long Bands and a Mat
Thursdays 10:00 am (paused until mid-fall)
Saturdays | 11:10 am
POP Pilates®
POP Pilates® is a total body, equipment-free workout that creates a rock solid core and a strong dancer’s body like nothing else can. 3 MILLION+ people are practicing POP all over the world. Say bye-bye to your grandma’s Pilates. This is something totally different. POP Pilates is dance on the mat to Top 40 Hits.
Mat Class
Dance on the Mat
Body Weight Exercises
Sundays | 9:05 am
Mondays | 5:15 pm (paused until mid-fall)
Tuesdays | 6:35 pm
Wednesdays | 5:15 pm (paused until mid-fall)
Thursdays | 6:30 pm
Fridays | 5:00 pm
Pound - Rockout. Workout®
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 rockstars of all ages and abilities.
***Streaming participants may use light hand weights or long spoons.
Warrior Rhythm®
Fitness-focused with yoga undertones, WARRIOR Rhythm® increases strength, flexibility, and balance. It’s yoga + weights + HIIT + mindfulness rolled into one insanely rhythmic experience! Grab a yoga mat, and weights, and get ready for unconventional yoga flows and unforgettable playlists designed to unleash your inner wild thing!
Mat Class
Flexibility and Strength
Uses Hand Weights
Tuesdays | 4:40 pm
Thursdays | 4:40 starting Sept 12th
repair
De-stress, improve joint mobility, and relieve aches and pains with one of our repair classes. Try a class at the studio before or after a cardio class, or join us from home via live stream to ease into the day or wind down at the end of the day.
MELT Method®
Learn simple self-care techniques you can use every day to make your body feel better and function more efficiently. Relieve aches and pains brought on by aging and active living. Reduce inflammation, ease chronic neck and low back strain, improve alignment, and learn how to keep your whole body working better.
Mat Class
Eases Aches and Pains
Uses Soft Foam Rollers
Wednesdays | 7:20 pm
Saturdays | 9:05 am
Release
Wind down at the end of the day with gentle feel-good movements designed to relax and de-stress the body and mind and to help quiet the nervous system for better sleep. Incorporating a combination of dynamic and static stretching with light mobility work this class will help you feel looser, more relaxed and more centered. All levels are encouraged.
Mat Class
Eases Tension and Improves Flexibility
Uses Yoga Blocks & Straps
Mondays | 8:15 pm
Revive!
Revive and refresh with this mid-day stretching, movement, and mobility class designed to help you de-stress, re-focus, and re-energize for your afternoon.
All levels welcome.
Mat Class
Improves Flexibility and Range of Motion
Uses Yoga Blocks & Straps
Tuesdays | 12:15 pm
Fridays | 11:15 am