BallroomFit Conditioning Class

The BallroomFit Conditioning program has been created to improve strength, speed, stamina, endurance, flexibility and balance for dancers and non-dancers alike. This unique program aims to target the very muscles that dancers need to perform their movements. No previous dance experience is necessary for this program.This is a fun program that will make you train like a dancer and sweat!

When next session starts?

Next session starts every 8 weeks from 10:00 am to 11:30 pm (an hour and half class), but you can join the class at any time.

How much does the program cost?

Ballroomfit is $163.72 + hst for the eight week program. The drop-in class is $25.

How can I pay for the program?

You can pay for the BallroomFit program through PayPal or in person at Dance With Us Ottawa.

Payment / Number of students

Registration forms are available at Dance With Us Ottawa. You can also register by emailing either or

Where will the program be run?

BallroomFit is running on the regular basis at Dance With Us Ottawa, which is located at 80-B Jaimie Avenue, just off of Merivale.

What ages and fitness levels is this program appropriate for?

This program is appropriate for teenagers from 13 years old to adults up to 65. There will be vigorous jumping and bending activities in addition to other bodyweight exercises. We utilize a 3 level difficulty system that allows you to choose your own difficulty on most exercises. If you are concerned about your age or current fitness level, please contact us in advance. Should we experience a high demand, we will open up more session times and we will group participants according to age and fitness level.

What types of activities can I expect from this workout?

BallroomFit incorporates a wide variety of exercises and movement patterns. Among these are plyometric and other jumping activities, bodyweight exercises with resistance bands, agility ladders, swiss balls and medicine balls, abdominal twisting exercises, and leg work that involves bending at the knee. Interval and Superset style training (the combination of multiple exercises in quick succession) will be performed sometimes slowly for control, and at other times for High Intensity Interval Training (HITT).

What benefits can I expect to receive from this program?

You can expect to have significantly improved cardiovascular health and conditioning, improved total body strength, improved core strength (abdominals, erector spinae, and glutes), improved agility, improved foot and leg speed, improved posture, and improved muscular symmetry. BallroomFit incorporates unilateral exercises and a unique stretching program that address existing muscle imbalances and that strengthen key muscle groups that will alleviate or remove hip, knee and back pain.

Will this make me lose weight?

You can lose weight and build muscle with the BallroomFit program, however nutrition is key. Weight loss is dependent upon clean eating habits with a reduction of carbohydrate intake. Muscle growth is dependent upon an increase in carbohydrate intake. Both goals require adequate protein.

Who are the trainers and what is their experience?

Lionel Doonan and Melanie Doonan are both experienced personal trainers and fitness coaches. Formerly personal trainers at Movati Athletic and Snap fitness (respectively), they now own and operate New Again Fitness studio gym in Nepean ( They are also competitive amateur Ballroom Dancers at Dance with us Ottawa.

Do I need any equipment or special footwear?

No you do not need any equipment. We do ask, however, that you wear not-marking sneakers, preferably without a black sole! No outdoor footwear is permitted.

I have a pre-existing injury. Is this program still possible for me to join?

BallroomFit is designed to alleviate existing muscular knee, back and hip pain.