New to STRONG by Zumba™
FORGET WHAT YOU CAN'T DO, BECAUSE YOU CAN.
Thinking of joining STRONG by Zumba®, the unique high intensity interval training class where the music is synced to the workout? Here are my top six tips to get you started!
A STRONG by Zumba® class is a high-energy workout and as part of your sweat session, you'll hit the floor for some intense core exercises. Come prepared with the following:
- Cross-Trainer Tennis Shoes with good support and cushioning
- Floor Mat
- Gloves (Optional for floor exercises)
- Towel to wipe the Amazing & keep it out of your eyes
- H2O (A lot)
It’s not a competition. Well, not against anyone but yourself. STRONG by Zumba™ is a challenging and intense workout, but options are included at every step to either make the class more accessible to beginners, or challenge the fittest of participants.
Pay attention to the technique cues. They will help you exercise safely and effectively. If something doesn’t feel right - ask! We move quickly from one move to the next, so there is little time for refining technique in the middle of the class. However, don’t be shy to ask about a particular move before or after class - your instructor is passionate about good form and will love the opportunity to coach you.
It’s not a dance workout. Zumba® may be famous as a dance party to amazing global music, but this is different. There is no hip-wiggling or shimmy shakes; the exercises would be familiar in a circuit training class (think squats, burpees, kicks) but the music is still as awesome as you’d expect from Zumba®, and will motivate you to work harder and help you fall in love with the class.
It might hurt. In a good way. You may feel your muscles burning during class as you 'Push Your Limits,' or soreness over the next couple of days. This is a normal response to hard exercise - it's your muscles getting stronger. However, any pain that lasts more than a few days, or is in the joints, rather than in the muscles, is not part of the plan. In this case, don’t suffer in silence; it can often be resolved by improving your technique, or occasionally it may need checking out by your healthcare provider.
You will burn lots of calories! This the magic of the music. In controlled experiments measuring the calories burned by participants doing the same workout either with or without the STRONG by Zumba™ music, those working to the music burned an average of 48 calories more per session. On top of that, due to a phenomenon called EPOC (excess post-exercise oxygen consumption), which occurs after high intensity interval training, you will continue burning more calories than at rest - about twice as many in fact- for about 40 minutes after class has ended. Get ready to discover what you're really capable of.
NEW TO POUND
THE ROCKOUT. WORKOUT.
Pound is a total body workout and cardio challenge hidden by motivating and electric music and the fun of drumming. Your instructor (Pound Pro) will lead you through a series of pre-choreographed routines where you will literally be drumming on the floor with your Ripstix.
POUND® welcomes participants of any age, level, and ability and musical preference you'll lose yourself in diverse and exciting rhythms, exceptional instruction, and good old-fashioned fun.
Our instructors implement our tiered modification system within every track to ensure that the workout suits the needs and ability of any age or level of participant.
First time at Pound?
- Watch the instructor for modifications in range of motion and intensity.
- You will be squatting, lunging and getting down & up off of the floor so your clothing should be able to move with you.
- You can do Pound with shoes on or in bare feet. You will want to be able to pivot, but you also won't want your feet slipping.
- You will want an exercise or yoga mat for the routines done on the floor. Tranzend has a limited number to borrow, but you are welcome to bring your own, or purchase one in studio.
- Bring water to drink in a non-breakable container with a lid.
- If you're a sweat wiper, you will want to bring a towel to wipe off the 'extra glow'.
What's the class like?
Start with a warm up that incorporates large, rhythmic movements and stick strikes to warm up your muscles & joints. Then move into squats, lunges, twists and lifts for a stronger and leaner physique. Deep, focused movements build muscular strength and enhance muscle definition. In addition, exposure to a multitude of movements and strike patterns ups your neuro-muscular feedback loop, aiding in strength gains. Additionally, moments of intense intervals and explosive movements allow you to improve your anaerobic capacity.
POUND®’s techniques progress you purposefully through 360-degrees of movement allowing you to increase your joint range of motion over time. Ripstix® combined with POUND® techniques keep the body consistently adapting to a shifting center of gravity throughout the workout. Your core will strengthen and your balance will improve as a response to the demands of the workout.
NEW TO ZUMBA
THINK YOU CAN'T DANCE? THINK AGAIN!
ZUMBA - Everybody can do it, It doesn't matter if you make a mistake, There is no right or wrong. It's about having fun and moving with the music. Most fitness classes have a serious structure to them. In short, this isn't that. There's a reason we ask you if you want to "join the party" when you start. It's the only workout you'll find where the hour flies by and you'll forget you're not at the club (or home in your underwear). You'll be shedding the pounds shaking your booty, doing the mambo, and swiveling with the best of 'em.
Give it a few tries.
The first class you take may seem a bit challenging especially if you've never danced for fitness. We promise, we've got your back! Place yourself so you can clearly watch your instructor, she will show simplifications for all the steps, by the second class, you'll remember things and by the third, you'll be adding in your own personal flavor and leave asking for more. Give it at least 3 tries and never hesitate to ask any questions before or after class.
Get the right clothing and footwear.
- You will heat up quickly, so go for light clothing or layers that you can shed at will. Do know that it's all about style, your personal one! Some students will be in Spandex and some will be in baggy sweats. There's no right or wrong!
- When it comes to footwear, aim for an exercise shoe that has minimal tread that will allow you to float and pivot. If you're going shopping look for those labeled 'Studio', 'Training' or 'Gym' or dance sneakers. Those are designed for the side to side movements of Zumba® and will have smooth soles & a pivot point. You can find them online or plenty of styles are available at zumba.com + you'll get a 10% discount on your order by entering 'Tranzend' in the Affiliate Code box at check out.
NOTE: Running shoes are not a good choice for Zumba. They are made for forward only - not side to side- movement, will have a lot of tread & grip and will not have a pivot point for turning. All things that could contribute to an unwelcome injury.
- Grab one of those unbreakable water bottles from your cabinet (we know you have dozens, just like we do) and fill it up with water, you'll need it during class.
There is no pressure to be super fit.
You do what you can when you can. If your fitness level isn't great, no problem just take it slower - watch your instructor, she'll show you how!
SASSY VIXEN VIRGINS
CAUTION: Your Inner Diva may come out in this class!
Learn to strut like women on the catwalk with power and confidence. This feminine class will empower you as a sexual animal, dancer and woman. If you’re ready to meet your sexy side and feel empowered this class is for you!
Dress yourself in something like leggings or capri pants and any top that isn't overly flowy (we don't want you to get all wrapped up in your clothes.)
- Shoes should have smooth soles and can be anything from flats to stilettos - even sneakers if you prefer.
Class begins with a warm up and diva walks; where you'll learn to walk in heels (even if you aren't wearing any) targeting your ankle and core strength. Once we're warm we'll strengthen and stretch your sexy body with moves you'll recognize, but with a sassy twist! We will get our bodies in motion with slow, core strengthening and then turn up the heat!
Warm & toned we move into nothing but sexy dancing, with and without a chair. Every session is a simple, sassy dance routine customized for women of all shapes, ages and dance abilities so that anyone can do it. Step by step you'll easily learn a dance routine that includes our signature moves like Hip circling, Shoulder dipping, Sexy plies, Booty pops, Snake downs, Bottoms ups, and Goddess lifts.
Once we're confident with the choreography you'll end the class with sexy stretches that will lengthen your body and leave you feeling fabulous.
New to RAISE THE BAR
Let Instability bring you strength
An innovative, power core workout utilizing the ActivMotion Bar. The ActivMotion Bar® is a unique fitness bar with weighted, internal ball bearings that shift during movement, producing instability and a challenging workout adaptable for all fitness levels,
You will build true core strength, lose weight, improve flexibility and develop better balance in an unparalleled training experience.
New to BLAASST!!
Booty | Legs | Arms | Abs | Strength | Stretch | Training
In this class we work it all Strengthening and increasing Flexibility for your entire body.
Wear comfortable clothes you can move freely in. Bring water in a non-breakable container & an exercise mat for floor work.
You will use a variety of tools including Resistance Bands, Stability Balls, Dumbbells and your own body weight. The class format and exercises vary to keep your body challenged so you make progress in your strength and flexibility.