We are firm believers in the power of singing and dancing in the morning. Yeah, we're those people, which is why when we were invited to a morning cardio-dance class at the new Company in the Presidio, we jumped at the chance. Literally!

Each 45- and 60-minute high intensity a.m. session at the Company begins with jumping up and down. Things get a little more complicated as founders Kara Goldenberg and Lindsay Meyer introduce their signature brand of “progressive choreography" that Kara says "elevates your heart rate for 30-plus minutes, increases aerobic capacity, and builds endurance.” As we learned firsthand this Wednesday morning, results also include a lot of sweat and the future urge to solo the routines in your kitchen.

Clinging to the questionable dance skills our youth, we had no idea what to expect when entering the Company’s large, sun-kissed Presidio studio. Lindsay gave us a warm welcome, the beginnings of the Company, and let us know what we could expect from the class. “Just keep moving,” she encouraged, promising that even students with zero dance experience can easily get into the groove. It was clear even from the warm-up that the experience levels varied—we didn't have the highest kick, but it wasn't overwhelming or uncomfortable.

Our 45-minute class began with a warm-up routine that is kept mostly consistent from class to class, followed by three choreographed sequences. Dance moves range in style and difficulty, but even if you don’t know the technical name of a move, Lindsay easily guides you through it. After learning one routine, we repeated it through two different songs—she says mixing up the music helps you focus on the moves themselves rather than mimicking them to a specific chorus. It gave us hope for impressing our friends at the next wedding or club night out.

Once you've mastered the 45-minute choreography class, you can move on to the 60-minute session that combines dance cardio with full body toning. “When you’re warm and starting to feel fatigued, we challenge you with planks, push-ups, light weights, lunges, and abs work,” Lindsay says.

The sweaty dance party, coupled with a scenic drive through the Presidio, had us already thinking about our next visit. That, and whether Center Stage is still available OnDemand.

//  Get $20 off any class purchase with the code THECOLOVES7X7; The Company,386 Moraga Ave. (Presidio), thecompanysf.com

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Gear:

• Trainers or dancing shoes for ankle support
• Any outfit you can dance and sweat in
• BYO water and towel