How to do the flex dance

Flex Dance & Fitness

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About Us

FLEX Dance and Fitness is a studio in the Montgomery, TX area, offering a variety of dance and fitness classes for children, teens, and adults.

Our class selection includes jazz, ballet, pre-pointe, pointe, contemporary, hip hop, improvisation, lyrical, musical theater, tap, technique/conditioning, acro/tumbling, drill team prep, and fitness classes.

With over 20 years of dance and teaching experience, Shawntel McDonald established FLEX with the desire to help young people and adults realize their potential through the art of dance and movement.

Approaching our fourth season, we are committed to quality dance training and hope to promote a healthy lifestyle through exercise and fitness. In addition to the highest standard of dance and fitness technique, it is our goal to provide opportunities to develop life-long skills of hard work and discipline.

We are excited to share our love and passion for life through movement with this community.















Hours/Week Monthly Rate
3/4 - 1 hour $60
1. 5 hour $75
2 hours $90
2.5 hours $100
3 hours $110
3.5 HOURS $120
4 hours $130
4.5 hours $140
5 hours $150
5.5 hours $160
6 hours $170
6. 5 hours $180
7 hours $190
8 hours $200

Tuition Payments:
  • Tuition is due the 1st of every month, with a $15 late payment after the 10th
  • Payments can be made by cash, check, debit/credit card, or automatic draft. There is a convenience fee for use of card or draft payments.
Registration Fees:
  • $25 for first child
  • These fees are paid annually at time of registration
Costume Fees:
  • Costume fees are $80 per student per class.
  • Due November 15, 2020
Performance Fees:
  • Performance fees are $50 per student or $100 per family.
  • Performance fees do not include concert tickets.
  • Due March 1, 221
  • 10% discount for students paying tuition in full at the beginning of the school year (NON-REFUNDABLE)
  • Our most enticing incentive is our referral program. For each person you refer who enrolls with the company, you will receive a $50 credit on your account. There is no limit to this incentive, so feel free to refer as many people as you want! However, they must give us your name when registering.
Trial Classes
  • $15/class
  • Will be applied to first month’s tuition if you enroll in the class.

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We are looking for part-time instructors to teach the following disciplines to children, teens and adults:

  • Hip Hop
  • Musical Theater
  • Advanced Acro/Tumbling

For more details, please contact us, at 936.777.5058 or by email at [email protected].

HOME | FLEX Performing Arts



It is no secret that the recent state of the world brought with it immeasurable loss and isolation. Now is the time to emerge stronger and reconnect to our community. For us at FLEX Performing Arts it means building strong, confident children and adults through the arts. We are so excited to create our family and we want you to join us!


Come FLEX your muscles and point your toes with us!



Fall Schedule

Registration is open for our Fall session. Register online now or visit us today for more information. 

Our new STUDIO C is located at 1618 West Grand Ave.

Fall Schedule

Storytellers: A New Ballet

We are beyond thrilled to be presenting Storytellers for the first time this December. This is an original ballet created by FLEX Performing Arts, written and directed by Brianna Deveraux-Allen and brought to life through the efforts of an incredible team of visionaries. We are hopeful that this show will become an important holiday tradition in the five cities and that every year it will bring community members together with shared enthusiasm and joy. We are very excited that you will be joining us for our inaugural production, it is going to be magical!



Imogen is the daughter of a talented author. An author who, because of tragic life circumstances, is struggling to find her voice. Imogen, while dealing with her own heartbreak, wants to do whatever she can to help her mother rediscover her love of storytelling and her once prominent zest for life. Through her attempts Imogen discovers that she may have inherited her mother’s talent for storytelling. Inspired by an unlikely and peculiar cast of characters Imogen finds herself immersed in magical realms and inspirational tales. Can Imogen help inspire her mother to regain her voice as well as her heart, and maybe find her own voice in the meantime?


Are you interested in having a class that isn't on our schedule? Although our Fall schedule is set, we love to hear what our community is interested in for future offerings.

Tracy Waitkus Photography

Tracy Waitkus Photography

Tracy Waitkus Photography

Tracy Waitkus Photography

Photos by Tracy Waitkus Photography


My niece charleigh takes dance classes here and I absolutely love seeing the joy on her face when she dances! I got the pleasure of seeing her perform in the Christmas show and had so much fun!!

Melissa Estrada

We have tried many dance studios in the area and by far the staff, environment and teachers standout and are outstanding! I am so grateful we found this special place. Flex is truly a unique and special studio!

Wendy Purviance

Our grand daughter, Mila goes to flex and she loves it. She is a dancing maniac!!

Mike Frederick

My niece Charleigh loves this place and the recitals are so fun!

Heather Stolper

​My granddaughter attends two dance classes at Flex. The teachers and staff are wonderful. They are patient and friendly. She loves going to dance classes and she is getting to be a very good dancer! Plus there is an area where I can watch her dance with my younger granddaughter. I highly recommend this studio.

Sue Sarno

My niece dances here and loves it!

Jason Davis

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Interested in supporting FLEX Performing Arts and our mission to enrich the performing arts community here on the Central Coast? We would love for you to consider making a donation. Any donation can make a difference. Even just a few dollars. Learn more about where your donation could go and how you can help us here.

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Donate to Scholarship Fund

How to learn to dance shuffle - Lifehacker

December 15, 2019 Likbez Sports and fitness

Master the basic moves, then improvise and have fun.

Iya Zorina

Author of Lifehacker, athlete, CCM

This dance style includes a lot of freedom and improvisation. That is why he is so good. You can master the basic movements in a couple of hours, and then endlessly complicate them and combine them with each other, create your own combinations and spy on others.

Dance in sneakers, socks or barefoot, in any outfit, anywhere.

Master the basic movements of the shuffle

In this style, you do all the basic movements with your feet, the hands most often move freely - according to the heart.

Running man

This is the most basic and essential shuffle movement. You can do it in three different ways.

Full foot

The movement begins by bending your knee and lifting one leg. Next, you need to simultaneously put both legs - supporting and raised - at a distance of one step from each other.

The raised leg is placed forward on a full foot, the standing one behind slips back on the ball of the foot and remains on it - the heel is not placed on the floor. The weight is evenly distributed between the two legs.

After that, it remains to return to the starting position. To do this, the front leg slides back, and at the same time, the back leg is pulled up. You find yourself in the starting position and repeat the cycle. The movement itself is soft and springy: do not stick into the floor, keep your legs relaxed.


This is a lighter and faster running man look that may be needed for some combinations. Here you put your foot not on the whole foot, but on the heel. At the same time, the one standing behind remains on the toe.

On pads

In this variation, the foot is placed forward on the pad. At the same time, the one standing behind also remains on the ball of the foot, and the body leans slightly back.


In this movement, one foot constantly makes a “herringbone” - turns the heel in and out - and the second touches the floor and immediately rises back.

When the heel of the skating leg turns inward, the toe of the other leg touches the floor; when outward, the other leg rises, turning the knee inward.

It turns out two positions: closed - when the legs are wrapped with the knees inward, and one leg is raised, and open - when the legs are turned out with the knees outward, and the toe touches the floor. Practice doing the T-step in both directions: slowly at first, then with acceleration.


You jump on one foot while the other touches the floor in different places: on the side of the supporting leg, across, behind - anywhere you want. You can put your foot on the toe or on the heel - the latter is called a kick. The supporting leg can simply rise low or perform a T-step - move the heel out and in.


To begin, you turn your knees and toes inward and lift one leg. Then turn your toes and knees outward, and put your raised leg forward crosswise. Repeat the same with the other leg.

All movement occurs on the balls of the feet, the heels do not fall to the floor. You can move both forward and backward.


First, with a jump, you put your feet crosswise with your toes out, then you also spread your legs to the sides with a jump.


One leg is straight, stands on the whole foot, the other is with a bent knee on the pad. Leaning on the pad, you slip the foot of a straight leg back, as if wiping the sole on the floor.

Immediately after the slip, you turn around. In the turn, the straight leg bends and goes to the pad, and the one that was on the pad, on the contrary, turns on the heel. After that, it remains only to change legs and move in the same way in the other direction.


From the starting position - standing with a raised leg, as in Running man - you turn your hips to the side with a jump and put your legs crosswise.

The front foot is on the heel, the back foot is on the ball. Then you jump back to the starting position and do the same on the other side.


From the starting position, you turn your hips to the side with a jump and spread your legs a step apart from each other. The standing foot in front is placed on the heel, the standing one behind remains on the pillow. Then, with a jump, you collect your legs and do the same on the other side.

Try other variations of the basic shuffle movements

You can perform basic movements in different directions: forward and backward, turning around. This will give you more freedom to improvise.

Variations Running man

Do several times in place and then turn around. You can also try walking this way to the side. Each time, the leg will need to be placed slightly crossed in order to slowly move to the side.

Variations T‑step

You can lower your foot on the toe, on the whole foot, touch the floor to the side of the supporting leg or forward and behind it.

You can also keep the other leg on the floor at all - leave it on the toe and turn the knee in and out.

Variations Diamond

Here one more element is added to the movement – ​​the heel strike. In the starting position, you wrap the toes of the feet and knees inward, and then jump on the heels, turning the socks to the sides.

From this position, without jumping, you turn your toes and knees inward, cross your legs with a jump, turning your feet with your toes outward, and then return to the starting position.

Charleston Variations

After three turns of the Charleston, turn both toes in one direction and then in the other. At the end, you can turn the knee to the side.

Combine familiar shuffle moves

While you lack the skills to move freely and come up with something of your own, learn a few combinations. They contain interesting movements that will replenish your dance vocabulary.

Combination 1

This is a simple combination of two basic movements - Running man and T-step. First take five Running man steps, then four T-steps to the side and repeat the same in the opposite direction.

Combination 2

Another combination of two basic movements. Here you do three Running mans, then one T‑step with a back foot touch, and two front heel touch kicks. The same on the other side.

Combination 3

There are no standard steps here, but there are already familiar Sidekick and transition from heels to toes.

Learn more difficult combinations

We will add some videos with good combinations.

1. Cool video for beginners: movements are repeated in slow motion to make it easier to dance to the music.

2. And here the combination is analyzed step by step in slow motion, dividing it into three parts. Very comfortably. Look for more on this channel, there are several such analyzes.

3. No slowdown here, just a great combination. But you already know almost all the movements, so you can figure it out. If something is not clear, watch the video at a speed of 0. 25.

Pick the music and improvise

You probably have a favorite song to shuffle to. Include them and start with basic movements: just do the Running man and periodically add different elements when you want. Move in different directions, relax and have fun.

If you don't have favorite tracks, try our selection.

I must say that the shuffle is an amazing cardio workout. In just a couple of tracks, you will be out of breath and sweat, like after a run, but you will feel absolutely happy!

What's more, if you have to force yourself to keep going while running, shuffle requires you to have the willpower to stop and not dance. As a bonus - a short video from a beginner after a couple of hours of practice.

Shuffle is cool!

Read also 🕺💃🤸‍♀️

  • Dancing as a sport: choosing the right direction
  • Dance and movement therapy: how to know and change yourself through movement
  • How to learn to dance: video lessons for those who are not afraid to try
  • How to learn street dancing without leaving home
  • Zumba is a fun way to lose weight for those who love dancing

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Dance school Studio Flex on Maly Peschany



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