Go Harder
Interval Training: Sweat, recover, repeat—cardio with commitment issues.
High-energy, heart-pumping, confidence-boosting workouts designed to push your limits and make you feel unstoppable.
Interval Training at Dragonfly
Sweat, punch, jump, repeat. Our Interval Training program blends HIIT, Shred, and Cardio Kickboxing to get your heart racing, muscles firing, and endorphins flowing.
These classes combine explosive bursts of effort with intentional recovery periods, working the upper body, lower body, and full body to deliver max results in minimal time.
High-energy intervals
Boxing combos + kickboxing drills
Strength + cardio fusion
Music that keeps you moving
Instructors who push you (in the best way)
A few “wait… am I a superhero?” moments
Perfect for anyone looking to burn calories, build endurance, tone muscle, and actually enjoy high-intensity training — without the burnout or boredom.
Showing Up Should Feel Simple
Busy life? We get it. Our flexible schedule makes it simple to stay consistent, connect with your community, and keep your body feeling strong — no matter what the week throws at you.
this week's interval training schedule
WHAT TO KNOW BEFORE YOU GO HARD
Where Class Happens
All interval training sessions take place in the DFLY Garage at the back of the studio.
Arrival & Parking
Arrive on time and allow 5–10 extra minutes to find street parking. (DFLY lot is staff-only.)
What to Bring
Wear supportive sneakers and bring water (filtered refills available).
Grab a complimentary towel and store belongings in the locker room — bring a lock.
All Levels Welcome
HIIT doesn’t mean “advanced only.” Every movement can be modified or progressed — just listen to your body and move at your own pace.
Pro Tip
Muscles may shake. Heart rate may soar. But bragging rights? 100% guaranteed.
STRONGER BODIES. BRIGHTER ENERGY. BETTER DAYS.
From feeling stronger and more energized to building consistency and confidence — Dragonfly members transform their lives in ways that truly matter.
Sherman Oaks Gym
where to find us
4455 Van Nuys Blvd, Sherman Oaks California 91403
Give Us a Call: (818) 325-8900
Email Us: studio@dragonflyshermanoaks.com
Studio Hours
Monday: 8:00 AM – 8:00 PM
Tuesday: 9:00 AM – 8:00 PM
Wednesday: 8:00 AM – 8:00 PM
Thursday: 6:00 AM – 8:00 PM
Friday: 8:00 AM – 6:30 PM
Weekends: 8:30 AM – 12:00 PM
Frequently asked questions
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Back in the Groove Fitness Challenge
Feb 1–28 | $30 Buy-In | Open to Members & Non-Members
Shake off the holidays and find your rhythm again.
Move more. Try new things. Connect with your community. Sweat, strength, & joy!
★ 28 Day Transformation Program
8 Weeks to Stronger, Happier, More Confident You
Structure. Accountability. Real results. Zero fluff.
Our 8-Week Transformation Program gives you everything you need to stay consistent, push harder, and finally see — and feel — progress. You'll train smarter, fuel better, and build momentum week after week.
Just show up, do your best, and we'll guide the rest.
Unlimited classes + a full mix of strength, HIIT, endurance, and recovery
How It Works
The Challenge
- Each participant receives a 25-square bingo card
- Earn points for completed squares, rows, and partner bonuses
- Complete the requirement for the full duration listed to mark the square
Partners (Optional)
- Most points are earned individually; partners are optional
- ★ Starred squares earn bonus points if both partners complete the full requirement
- Partner completions do not need to happen on the same day
- Solo participants may skip partner bonuses
Points
- Completed square: 15 points
- ★ Partner bonus (both complete): +20 points each
- Completed row: +30 points
- Full card: +100 points
Flash Challenges
- Up to 2 per week (announced by Team DFLY on a whim, at our discretion!)
- Mix of physical and lifestyle challenges
- Extra bonus if both partners complete the same challenge
Important Notes
Use existing memberships/class packs or upgrade for the month
Honor system applies to some squares; we trust you
🏆 Prizes 🏆
Finish strong and win big!
Store credit towards classes, training, private event, or merch
Store credit towards classes, training, private event, or merch
Store credit towards classes, training, private event, or merch
✨ All participants receive a custom designed "Back in the Groove" t-shirt! ✨
Ready to Get Back in the Groove?
Join us for 28 days of movement, connection, and transformation.
Challenge yourself. Support your community. Win amazing prizes.
Challenge Dates: February 1–28, 2025
Open to: Current Members & Non-Members
Questions? Contact us at the studio or visit our team page.
Dragonfly Cycle + Train is your Sherman Oaks home for real, feel-good fitness. We bring together strength, cycling, Pilates, TRX, and a supportive community to help you feel stronger, happier, and more confident — one class at a time.
Contact us
4455 Van Nuys Blvd, Sherman Oaks California 91403
(818) 325-8900
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