Groove Juice Swing: Swing Dancing in Rochester, NY

Cardio Charleston

Cardio Charleston Returns! Beginning January 8, 2024

Fitness meets Charleston for the most fun you'll have working out all week! 

Join us every Monday for an unforgettable workout, packed with our favorite Charleston and solo jazz steps in a fast paced hour-long class that makes you sweat!
No experience necessary, drop in any week of the year!

Groove Juice Swing's jazz & swing dance version of Zumba. A fun-first class that blends classic dance moves from the 1920s (think: flapper) and the latest trends in workouts (think: plyometrics, interval training, flexibility & balance work). If you've never tried solo jazz, this is a fantastic way to get started! All kinds of dancers & movers and all fitness levels are welcome.

Photos by Avi Pryntz-Nadworny. 

The Workout


Cardio Charleston is a high intensity workout that utilizes interval training to burn more calories and improve your aerobic capacity. It's a total body workout, with a goal of utilizing multiple muscle groups during each exercise. We cycle through movements based on kicks, jumps, core work, lunges, and progressions across the floor, keeping the workout fun and fresh with lots of variety! This type of training improves endurance, agility, plyometric capabilities, balance, and flexibility. If you're a swing dancer, think of this as cross-training!

The Charleston


Cardio Charleston uses a wide range of moves from Swing dances like the Lindy Hop, Charleston, and authentic Jazz Dance. Learning how to dance and working out at the same time feels less like work, and more like a dance party! We can't help but move to the catchy swinging tunes. The repetition of steps throughout class allows students time to learn new moves, practice technique, and add new styling & variations - challenging and inspiring for dancers of all levels!  

Making the Most Out of Class


No matter what your fitness level, you can learn the Charleston! Every step in Cardio Charleston can be modified to be low impact or a smaller movement. Tailor your movement to your own body's natural abilities.

Start with the Footwork

Some steps can be quite complex, combining arm movements on top of footwork and traveling across the dance floor. Our recommendation: start with the footwork. Once you master this, add in the other layers of movement like your arms. Already know the move? Try making up your own variations, or ask your instructors for ideas!

Engage Your Whole Body

Swing dancing isn't just about what your feet are doing. Utilize a rhythmic bounce driven from your knees and ankles to propel your body across the floor. Check out how your arms are connected to your spine and core. If you engage your core and lats, do you feel more balanced and in control? What are your hands doing? How about your face and facial expressions? Adding in cognitive checkpoints for these types of deliveries and expressions will prepare you for visually inspiring dance performances.

What to Wear

We sweat in this class, so dress for it! We like comfortable clothes (t-shirt and shorts) and flat-soled shoes.

The History of Cardio Charleston:

This class was originally created by Jojo Jackson, Charleston superstar. Cardio Charleston was developed keep the workout a priority - every class includes a warm-up, cool-down, and lots of cardio! Along the way, students learn and improve upon basic jazz moves and sequences via repetition. Before moving to Denver in 2012, Jojo trained the GJS team so that Rochester can continue to be the home of Cardio Charleston!

IMG_4372Cardio Charleston Avi2CC-19Cardio Charleston Meg Dor Reb

About Us

Groove Juice Swing, established in 2004, is based in Rochester, NY and specializes in Lindy Hop, the original form of swing dance from the 1920s and 1930s. Groove Juice Swing offers dance classes, weekly social dances, live band dance events, performances, and dance workshops throughout the year. Staff members and instructors are passionate about all things Lindy Hop, traveling all over the world to compete against and learn from the very best Lindy Hoppers. They bring that same commitment and enthusiasm to the dance community in Rochester.

Groove Juice Swing is a grateful recipient of the Monroe County JumpstARTS Grant Program.

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Questions or Comments?

If the answer's not in our FAQ list, or on our Policies page, please email us for more information.

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