Adult Dance & Fitness Classes

At Mampara Dance we run  classes in dance, gymnastics and fitness in our West London fitness studio Active Body Collective (Haldane Rd / St Thomas's Way SW6 7EU) and at Sadler's Wells and the Urdang Academy in East London.  More info on fitness classes available at

DANCE CLASSES: commercial dance, jazz, ballet and pom dance

GYMNASTIC & CHEERLEADING CLASSES: acro, gymnastics, stunts and cheerleading

FITNESS CLASSES: Barre fitness, flexibility, dance fitness, Body Sculpt and Bootcamps

PRIVATE LESSONS: All Ballroom styles and Argentine Tango for wedding first dances, exam preparation and performances

PARTIES & WEDDINGS CLASSES: We offer all styles of dance workshops and performances for Birthdays, hen dos, events & weddings

We run two student performance groups one for dance shows and competitions and the other forms the BCA championship winning cheerleading Squad The London Roses, competing nationally and performing at sports events for the RFC, England Basketball, The London Warriors American Football Champions and charity and other events.  

Commercial Dance • Jazz Dance • Ballet • Barre Fitness • Flexibility • JazzFunk • Dance • Cheerleading • Stunts • Gymnastics • Body Sculpt • Bootcamp • SwingTrain

"This is a very energetic and dynamic dance and fitness class. We get to do full body stretching as well as core building (planks, push ups, and crunches). Intense but always fun, you leave the class in a good mood!"        

Ludivine Costanzo

"I joined Natalie's fitness class 7 months ago and I haven't looked back! Her classes are always fun and well structured, but also push you to your limits.  I can safely say I have not only improved my fitness but also my confidence whilst making friends along the way. I would recommend her class to anyone!"

Francesca Hughes


Dance & Cheerleading Classes - Mampara Dance Academy

• Commercial Dance: 

A full body cardio jam, drawing on the funkiest routines from MTV to build your rhythm and coordination. This fun-filled session breaks down the steps for each week's routine, covering both the basics and more challenging moves, encouraging you to let go and have fun to your favourite music chart hits.  Starting with a cardio warm up and stretch, the class moves into the routine teaching section.  A total body conditioning workout that's too much fun to notice!

• Beginner Ballet:

A beautiful, elegant class to help you sculpt and tone, strengthen and stretch, whilst learning the graceful art and science of ballet.  Learn the foundations of this timeless dance with a centre warm up, strengthening barre ballet technique exercises, centre adagio and allegro work and beautiful relaxing reverence. Sculpt graceful lines, improve all over body strength, flexibility, elegance and posture, reinvigorate your energy and build a slim, strong silhouette through the joy of classical ballet movement.

• Jazz and JazzFunk:

An energetic and lively pair of classes, jazz and jazzfunk are a fun and creative way to build dance skills and technique.  Combining elements of strength, technique and control from ballet, theatricality and razzle dazzle of Musical Theatre and the upbeat funk of street dance you won't even realise you're working out!

• Cheerleading Dance Classes:

A fantastic strengthening and core conditioning programme, training for cheer dance, tumble and jumps helps you improve flexibility and tone every area of the body. Class covers a cardio warm up, strengthening, conditioning and flexibility exercises, cheer dance routines and an optional section on jumps and tumble.

• Cheerleading Stunt Classes:

An open stunt training session working through level 1-4 stunts. Open to all - be it a new class to you or if you're already hooked but unable to commit to a full time comp team training schedule.  A fantastic strengthening class.

• Dance Fusion:

A fantastic commercial & jazz fusion dance class:  Drawn from styles including Street, Jazz, Contemporary, Cheerleading, Flash Mobs & Show Stoppers, putting together and polishing-up new dance routines each week.

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Barre & Fitness Classes - Active Body Collective

A series of dance based programmes combining strength conditioning and cardio bursts with stretches and flow, using the fundamental elements of ballet, Pilates, yoga and dance.  Improve fitness and shape, strengthen your posture and balance whilst enjoying the variety of exercises used in training by professional dancers. Sculpt long lean limbs, and built strength, flexibility and grace.  Our classes:

• Flexibility and Sculpt / Stretch-n-Core Conditioning:

For all over body strength and flexibility. Stretch and tone with this class using elements of ballet and contemporary dance, barre conditioning, yoga and pilates to build long lean graceful lines, improved flexibility and strength.  Incorporating more elements of flow and flexibility, intense bursts of barre cardio to firm and burn are used to prepare the body for small simple contemporary and ballet dance sequences created for strengthening and stretching and a floor based flexibility section to help you relax into it’s new leaner self.

• Barre Fitness:

Sculpt and tone from top-to-toe with this ballet, yoga and pilates inspired programme designed to boost your metabolism and help you achieve long lean graceful lines. Improve your core, lower and upper body strength, lengthen and stretch your muscles, invigorate your energy and focus your mind for all over body conditioning.  A mix of relaxing stretches and dance-based cardio burst intervals to firm and burn whilst developing elegant posture and a slim, strong silhouette.

• Flexibility / Flex and Flow:

Flexibility is the key to a healthy, well aligned body that maximises your performance in other dance and sports disciplines and protects you from injury and health problems as we age.  Whether you're mobility is restricted from hunching over a laptop every day, your muscles are tight from sports such as running, or you need to hit your splits in dance lessons, these classes are invaluable to overall well being.  Stretching also helps elongate your muscles which otherwise tend to bulk up when we exercise.  We build strengthening exercises into our classes to help you control and protect your mobility, be it supporting your back or lifting those developpes, making this class the perfect aid to over all condition, body comfort and long elegant limbs.

• Barre Fit Express: 

The perfect conditioning blast.  Combining cardio bursts and dynamic stretches from ballet, yoga and pilates to boost your metabolism and help you achieve lean graceful limbs. Improve your core, lower and upper body strength, lengthen and stretch your muscles, invigorate your energy and focus your mind for all over body conditioning.  Firm and burn as you stretch and tone whilst developing elegant posture and a slim, strong silhouette.

• Barre Fit Express / Barre HIIT: 

Combining everything you love about Barre with traditional exercises from high intensity interval training - with a bit of a Barre twist.  This is shake and burn heaven.

• Bootcamp: 

Our bootcamps combine hard work and fun to give you the kick start you need to hit your goals or top up your training.  Our programmes start with an intensive, low impact fitness session of between an hour and a half and 3 hours, combining Barre Fitness, Body Weight Conditioning, Body Sculpt, Floor Barre and elements of Pilates and Yoga.  From there we usually move onto a little burst of dance cardio or easy to follow Commercial and jazz dance choreography to let you unwind and let lose after all the deep muscle work.  We like to see you smile before you leave!  Each camp ends with a full 30 minutes of flexibility and stretch, ensuring your body and heart rate relaxes, helping to prevent injury and speeding up the recovery process, and encouraging the muscles you've targeted through the session not to bulk up as they build but to elongate to be lean and elegant.

• Personal Training: 

Whatever your fitness goals, please contact us to discuss personal training programmes where we can tailor classes to meet your needs, from low impact sessions to HIIT we can combine high cardio, low cardio, Barre, body conditioning, flexibility, dance, Pilates, Yoga, weights, core HIIT and more to suit your preferred exercise approach.

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Private Dance Lessons & Parties - Mampara Dance Academy

• Hen Dos, Birthdays & Parties:

Pop it, cheer it, rock or roll it! Mampara Dance will make your last single lady celebration or your special Birthday a dancelicious day! From Great Gatsby flapper parties and cheerleading pom-athons, to MTV Pop parades and Rock 'n' Roll groove outs, we've got the party like no other waiting for you. Please see our party pages here.

Wedding Dances:

Lessons, Choreography & Performance: Be it romance, fun or a mastering of the basics we're here to help you create a unique and personal choreography for the most important dance you'll ever make. We'll help you choose your music, find your style and enjoy your big moment stress free. Book one of our studios or a home visit. Wedding pages found here.

• Argentine Tango, Swing Dance, Ballroom:

From Swing to Argentine Tango, partner dances are a great way to free your body and mind and escape into a world of freedom and movement.  We work on the fundamental elements of technique, grounding, connection, communication, floor craft, etiquette, music and culture to give you confidence on the dance floor on social occassions.  A great way to stay in shape, a firm foundation in these basic principles will make you a competent and confident dancer.

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Mampara Dance Company.  London. UK.  e:   t: 07866 833 040    Read our terms & conditions of service.

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