Sculpt.
Sculpt is not yoga with weights — it’s a mix of weight training, functional fitness, interval training, and cardio: dumbbells, resistance bands, high-rep isometrics, and explosive bursts engineered to push you to failure. You’ll be encouraged to build real strength. Sweaty, bold, never boring.
Cardio, strength, mobility, balance, and breath work — all built into one hour that flies by.
Dumbbells, heavy burn
High-rep work with dumbbells and bands takes muscles to true fatigue without loading your joints. The last three reps are where the change happens.
Explosive bursts
Short cardio surges between strength blocks spike your heart rate and maximize the afterburn — your body keeps working for hours after class.
Isometric holds
The pauses that make you shake. Isometrics build the deep, joint-stabilizing strength that fast reps miss — and they’re totally scalable to your level.
Two ways to lift.
Sculpt: Strength · 60 min · all levels
Dumbbell training the Popflow way — dynamic, smart, and fun. Compound lifts (squats, rows, snatches) build the foundation; accessory moves fire up the details (hello, triceps and glutes). Programming leans on science-backed principles — progressive overload, time under tension, calculated volume — so your muscles work smart, not just hard. New to weights? You get form-focused coaching and safe guidance. Already a lifter? Expect programming that challenges your limits. Big beats and yoga-inspired mobility to finish — equal parts grind and victory lap.
Sculpt: HIIT · 60 min · high intensity
For when you want it all: dumbbell lifts mixed with bodyweight cardio bursts in fast-paced intervals — Tabata, EMOMs, circuits — that torch calories and build endurance. Think squat-to-press into mountain climbers, rows paired with burpees. Heavy enough for strength, explosive enough for cardio, with music that keeps the whole room buzzing. Every workout is different; the vibe is always the same — sweaty, electric, ridiculously fun. Scale it up or down and leave feeling unstoppable.
Challenging, yet totally modifiable.
Every movement comes with options to dial intensity up or down, cued live. First-timers pick lighter weights and own their pace; athletes stack load and tempo. Same room, same energy, your effort.
Want smaller and more focused? Ask about our Small Group Training series at both studios.
Sculpt FAQ.
Nope. Every move is coached and scaled — we’ll guide your form and progress you safely. Beginners sweat, athletes push, and the full range of weights means you start light and build when you’re ready.
The goal is strength and lean muscle — you’ll build definition, not bodybuilder bulk. Unless you’re hitting this class three times a day and chasing it with 300 grams of protein.
Strength is steady, intentional lifting — though we’re not afraid to toss in a burpee to keep your heart rate honest. HIIT adds explosive cardio intervals to the mix: one of the spiciest classes on the Popflow scale. Expect sweat puddles.
A mat, towel, and water. All weights, bands, and props are provided.
Yes — plus endurance and stamina. It’s strength and cardio in one, and the interval structure keeps the calorie burn running long after class ends.
Build your week.
Push to failure.
Leave stronger.
Sculpt runs daily at Coronado and Golden Hill. Start with the Intro Pass — 21 days unlimited for $60.
All levels · Both studios · Bring a towel — you’ll need it