RAD Fitness - Retro Aerobics & Dance Fitness Classes

🫶 MY 5 FAVE MOBILITY FLOWS 🫶

✨ Save & Try! ✨

Did you know stretching can be both active AND passive? You can improve your flexibility without having to be still for long periods 🙌 In fact, ‘mobility flows’ or active stretch sequences are my favorite way to improve my own joint health, strength and flexibility.

They are never boring, they feel lush, and they leave your body invigorated! 💥

They also give you moments of peaceful bliss, where you can just stop and reconnect with your body 😌

These 5 flows are ones I adore - shown here at 2x speed, so if you give them a shot just take them nice, easy and slow! 🥰

Or come along to Solid Gold Stretch every Tuesday 7.30pm at and let me guide you through them 💫

🦵 OPEN YOUR HAMSTRINGS 🦵

Read about each exercise below 👇👇👇

1. Lunge + Hamstring Curl 🔥

To stretch a muscle we first need to warm it up and strengthen it. We are also warming and strengthening the antagonist muscle group (quads).

2. Tippy Bird 🐦

Excellent for strengthening the hamstrings attachment of the grounded leg, which helps protect it when we stretch it. This can be done using the wall as assistance if needed, keep hips square to the floor when you bend forward. Lift the leg in line with the body. 

3. Rocking Lunge ⚡️

A dynamic hamstring stretch that both warms and lengthens the hamstrings. Make sure your back is flat when the leg is straight, and keep your hips square. 

4. Straight Leg Bows 🦵

Keep hips square and squeeze your shoulder blades together as you bow forward, then round the back and tuck hips under as you reverse. 

5. Hamstring Kicks 💥

An active hamstring stretch, using the antagonist muscles (quads) to increase hamstring range.

6. Hamstring Flex/Extend 💫

A dynamic assisted hamstring stretch. Keep your back and shoulders flat on the ground, use a strap if needed.

7. PNF Hamstring Stretches ❤️‍🔥

First, pull the straightened leg towards you for a 20 second hold. Then actively kick it away while pulling towards you with your arms for 7-10 seconds. Relax the leg and pull towards you again. Repeat. 

This sequence can be done 2-3 times/week to improve your hamstring flexibility and will take you around 15-20 mins to complete.

Alternatively, just come along to SOLID GOLD STRETCH every Tuesday 7.30pm with at and you’ll get a regular full body stretch sequence that includes hamstring opening, and a RAD soundtrack!

Well hi there! I think it’s time to reintroduce myself — and give you the bite-sized origin story of RAD 🫶👟🫶

I’m Ally — founder of RAD Fitness, lover of all things 80s, retro playlist connoisseur, and firm believer that our bodies deserve fitness that feels like fun and not like punishment 💗

RAD was birthed in 2012 during the glorious age of Zumba — the first time I realised you could actually dance for fitness (game changer). But something was missing... no one was playing the throwback ‘Club Retro’ bangers that really got me moving. So, I created something different: colourful, welcoming, sweaty in the best way, and packed with music that makes you want to move — even if your knees say, “low impact, ploise.” 🦵

I curate every class with real people in mind — all ages, all fitness levels, all dance-floor histories welcome. We laugh, we mess up, we sweat, and we do it to the best tunes from the last 50 years (with a heavy dose of 80s and 90s magic). It’s low-pressure, high-vibe, and yes — totally beginner-friendly (even if your last big move was at a blue-light disco in ‘95) ✨

When I’m not leading the RAD crew, you’ll find me spinning on a pole (true story!), soaking in a magnesium bath like a true Piscean waterbaby 🛁, or curled up with my two kitties 😻😻

So if you’re ready to rediscover your groove — all joy, no judgment — I’d love to dance it out with you 💜

Photo/video album:

1/ 2022 image by
2/ 2024 Retro AF class at
3/ 2025 Retro Jams class at Glow
4/ 2019 Retro Jams insta promo
5/ 2016 RAD fundraiser for Queerspace
6/ 2013 my first RAD hens party!
7/ 2014 early days Retro Jams crew
8/ 2019 some RAD crew at my 40th
9/ 2017 RAD x silent disco
10/ 2016 RAD crew perform at Fed Square
11/ 2018 RAD Thriller special
12/ 2022 RAD team by

✨💗✨

🪩 DISCO GLOW PICS ARE IN!!! 🪩

Relive the memories of our last epic performance night, captured by the breathtakingly talented 🤩

Full album lives on the RAD Fitness page - head there now for the full photographic experience ❤️‍🔥📸❤️‍🔥

#3070 #3056 #3065

A moment for these three incredible women who left an entire audience wanting more at the showcase 🔥 So we’re giving it to you! 💥

We’re so excited to announce that Michelle, Rohana and Stephanie will bring their encore performance of Lady Marmalade to DISCO GLOW ❤️‍🔥

Please enjoy these incredible teaser images from 🤩📸✨

And don’t forget - tix are cheaper presale so get them now! Link in bio (scroll down to Nov 29th) or head to www.radfitness.as.me/discoglow

😍😍😍

On Friday the RAD community, friends and family got together to celebrate our wonderful dancers, each other, and the end of the RAD year at the Nightmare Before Xmas party and performance night.

My heart is full, seeing what a beautiful collection of people this little dance fitness brand has attracted to it, and I feel blessed for all that it brings into my life.

In the whirlwind that was, I missed properly thanking some of the most important people who contributed to making our night fabulous…

First and foremost I want to give a huge and heartfelt thank you to RAD teachers Keely and Samuel for all the creativity and love they put into taking their performance troupes to the stage, and the care they always show to their students. Plus, all the hard work they consistently put in for their classes throughout the year.

I am truly blessed to have you both on the RAD team 🤩

Thank you to Erin and Dion for being my fabulous door b*tches, videographers and welcome crew. You two legends went above and beyond 😍

Thanks to the generous sponsors for their amazing donations to the prize packs ✨

Thanks to the gorgeous Crystal from who captured our party stills (album incoming) and the performances (stay tuned!) and is always a joy to work with 🤗

A huge thanks goes to Ali at for hosting us, doing an epic job of our tech, and being so welcoming and accommodating to our group 😍

I’d also like to thank all the audience, for being such a supportive (and gloriously loud) group for the performers - you really brought your A-game! 🎉

Last but definitely not least, thanks so much to all the performers, for putting their hearts and souls on that stage. I will continue to work at making these nights the most fun I can for you all. There’s nothing that warms my heart more than seeing you bringing it 👏 every 👏 damn 👏 time 👏 🥰🥰🥰

Now here’s looking to 2024!!! 🕺🏻🪩🕺🏻

✨ Ally xo ✨

Image (cropped) of by 📸