Adrenaline Dance Fitness

Adrenaline Dance Fitness runs ten distinct class types across dance fitness, strength training, barre, and yoga. All regular non-event classes are live-streamed, so you can join virtually from anywhere with an internet connection.

Dance classes blend hip hop, pop, Latin, and alternative beats with easy-to-follow choreography. FuseADF fuses several music genres and adds toning. ClubADF feels like dancing at the club with a hip-hop playlist. ADF Groove moves at a slightly slower pace and is designed for beginners, active recovery, or active seniors. Zumba classes run with a playlist that's 70% Latin and international music and 30% hip-hop; Zumba Toning adds optional 2–3 lb weights for about 70% of the class. Turn Up combines hip hop, fitness, and confidence-boosting choreography. ADF Mix blends equal parts dance fitness, strength training, and yoga—ideal for first-timers.

Strength and flexibility options include ADF Burn, a 60-minute workout using Tabata, AMRAP, and circuit training. Barless Barre combines elements of ballet, yoga, and Pilates with small movements to tone muscles. Hip Hop Yoga comes in two flavours: Chill (slower-paced, for meditation and deep stretching) and Flow (vinyasa yoga for active recovery). Special classes include Themed Thursday (class type varies, with themed playlist and costume encouragement) and Wine Wednesday (group fitness followed by a complimentary glass of wine). Xpress classes run 30 minutes—perfect for a lunch break.

The studio uses a set/flex monthly calendar, offering stability for those with solid routines and flexibility for those wanting to explore. The lights stay low, energy high, and the music loud. Classes run 60 minutes unless otherwise noted.

Adrenaline also rents its studio for private classes (starting at $200 for one instructor, a 90-minute time block including 60-minute class and 30 minutes for arrival and mingling; additional instructors, time, and black lights available on request) and private events like baby showers and birthday parties (rental starts at $125/hr with a 2-hour minimum, capacity up to 50 guests).

Owner Tiffany Norris has been leading Adrenaline since age 26, building a judgment-free, inclusive space where focus lands on the love of dancing and music rather than weight and calories. The studio's core values are excellence, positivity, inclusivity, integrity, diversity, and mindfulness.

The studio opens 20 minutes before class and closes about 20 minutes after. Low lights, high energy, loud music, and choreography designed to be followed by all levels. You're moving your body—you're doing it right.

Tiffany Norris (owner; ADF Mix, FuseADF, ADF Burn, ClubADF, Zumba) leads the team. Other instructors include Amber Barksdale (Zumba, FuseADF, ClubADF; Zumba-licensed since 2014 after moving from New Mexico and losing 60 lbs post-pregnancy), Lauren Hargraves (ADF Burn; began as a dance fitness novice), Madison Wortkoetter (Barless Barre, FuseADF, ClubADF; dancing since age two, Clemson alum), Jessica Ruiz (Zumba Toning, FuseADF, Zumba, ClubADF; elementary school teacher, lost over 50 lbs), Lori Simpson (ClubADF, Zumba Toning, FuseADF; Greenville native, Zumba instructor), Katie Egan (Hip Hop Yoga—Flow; Brooklyn native), Stephanie Tenny (Turn Up; fitness journey began at 26), Brandon Graham (FuseADF, ClubADF, Zumba; Zumba instructor since 2018), Melanie Maloney (Zumba, Zumba Toning, FuseADF, ClubADF; lost 42 lbs through Zumba, licensed since 2013, infuses Haitian rhythms), and Nathaniel Bush (Hip Hop Yoga—Chill; found yoga after loss as a way to move grief).

ADF Groove is designed specifically for beginners and active recovery; ADF Mix is ideal for first-timers; all classes are judgment-free and accommodate all fitness levels.