Step is the kind of aerobic exercise that is unique in comparison to other forms of aerobics. This uniqueness primarily comes from your usage of the elevated platform that accounts for the “step” in step aerobics. A good thing about this form of exercise is that it can be tailored to your own height, no matter if you’re short or tall. All that is required is the use of risers strategically placed underneath the step. Mirna provides a great step routine in each class with intricate steps and choreography to challenge your body and mind. Some of the main benefits of step is its ability to increase fat burn and create a stronger, leaner you.
We call it Power Pump, but the workout was initially called Body Pump, created by Phillip Mills and named after his father Les Mills, a four-time Olympian from New Zealand. You can believe me when I tell you that I had made an in-depth study on Power Pump before I decided that it would indeed be the cherry on top of our current workout schedule. Power Pump is a challenging 40 minute-routine of barbell-based exercises, and is one of the most popular barbell programmes on the planet. The group atmosphere creates a sense of unity and is one of the biggest factors that make participants want to push their limits and work hard during the class. There is even evidence to show that Power Pump classes have positive psychological benefits! The fact that Power Pump is presented in more than 17 000 health clubs and 100 countries world-wide, says it all.
The secret to the effectiveness of the workout is based on THE REP EFFECT, a breakthrough in resistance workout training that has been shown to help participants burn fat, gain strength, and quickly produce lean body muscle conditioning. The goal is to exhaust one’s muscles with light to moderate weights by performing high repetitions in a single workout. Compared to a standard gym workout, Power Pump has participants perform more than four times the reps that an average person would achieve alone in the weight room. Of course the music is yet again one of the key elements in this workout. No surprise there!
My members and I? We LOOOOVE it, and the best part? Using the beautiful ZIVA barbell sets ensures that this workout remains fabulously feminine.
Are you ready to party yourself into shape?
This class is a blast—and a calorie-burner. You can burn 400 to 600 calories every hour, depending on how much you put into the moves. You don’t need to be a great dancer to feel welcome in a Cardio Fun class. With the tag line, “Ditch the Workout, Join the Party,” the classes emphasize moving to the music and having a good time, no rhythm required.
Before you know it, you’ll be getting fit and your energy levels will be soaring! It’s easy to follow, effective and totally exhilarating. You won`t go home without a smile…
REBOUND & TONING
Rebounding, otherwise known as bouncing on a mini trampoline is a huge favourite with everyone at our studio. This activity might look just like a fun game but we have come to realise the amazing benefits that come with the fun. International research has found that the mild but continuous G-Force created by this low bounce offers far reaching benefits that go way beyond exercise. It not only makes you fit, tones your body and assists with weight loss, but when done properly, it is one of the most effective ways to boost your lymphatic system, detoxify your body and boost your immune system.
When most people say that they want to “tone up,” what they usually mean is that they want to become leaner. Basically, they want to lose fat, and add a little muscle definition—but not so much muscle mass that they look like a bodybuilder. In the fitness world, there is no real definition for toning that is greatly recognized. Rather, toning is a term used to describe the end goal. We use a combination of light weights, therabands, stability balls, overballs, ankle weights and a lot of repetitions along with well thought out exercises to create this end goal for you.
THE RHYTHM’S GONNA GET YOU…
Oh no! I’m not referring to the 1987 UK chart hit of Gloria Estefan, I’m talking about Rhythm Pilates… Lisa Hubbard is the Creator and Founder of Rhythm Pilates and a Senior Faculty Member for world renowned BASI Pilates. She is an internationally recognized Pilates figure, and an inspiration to many movement practitioners.
So, what is Rhythm Pilates? Lisa created this workout method for this simple reason – She recognized the fact that there is an undeniable excitement and energy when uplifting music is incorporated into a class, and that Pilates should be no exception
Does Rhythm Pilates blur the lines between Pilates and simply fitness classes? Definitely not! It’s BASI orientated, and extremely precise. It’s fresh, but still functional. You see, nearly all movements in life take on a rhythm…a pattern of beats within a segment of time. Whether it be a song, your heartbeat, your walk, your speech, how you sweep the floor (I know, if ever), the way you stir your coffee or chew your gum…let alone how you step, dance or lift weights. Have you ever really thought about it? We develop rhythms to help us be efficient in the way we do these things. I`m proud to say that in 2017 our studio has one of the first studios in South Africa to become a certified Rhythm Pilates facility!
Booty Barre® is a fun, energetic, workout that fuses techniques from Dance, Pilates, and Yoga that will tone, define and chisel the whole body. This workout is the perfect combination of strength and flexibility with an added cardiovascular element utilizing the barre. This is one of the latest additions to our class schedule, and is extremely popular with everyone.
It’s low impact – there’s no jumping, you need minimal equipment, and you get both strength and flexibility training with a little cardio to boot. Oh, and you can also expect to shake your hips a bit and crack a couple of smiles while enjoying the burn of small isometric typical “barre-like” moves. I personally LOVE the fact that the class is done in neutral spine, because it is easier for people to do properly and feels more natural.
When you take a Booty Barre® class, you’re working on making your body more flexible, you’re building strength in your feet (which is super important), working on your arms, legs and core and also getting a conditioning benefit from the cardio bursts. Perhaps the best part? The workout combines these three elements, which you often have to do in separate classes. Specific music, often with a light classical twist, is chosen for this class, and you’ll find that you’ll get the added bonus of a mind/body workout.
It`s almost like Yoga was designed for modern day life – there are so many people with inactive desk jobs, daily locking their bodies into gargoyle-like lumps of stiff weakness. Yes, more than 90 percent of people come to Yoga for flexibility and stress relief. But while many people think Yoga is essentially a stretching regimen, it`s much, much more. It can decrease your cholesterol, it improves health problems including chronic pain, fatigue, obesity, asthma, irritable bowel syndrome, poor blood circulation and osteoporosis. It improves your immune system, AND it can change your heart – and now we`re not just talking about blood pressure…
Yoga helps manage anxiety and depression, enhances focus, inspires a better sleeping pattern, increases happiness and gives a sense of accomplishment. It`s your health potion, your buff, your chance to relax, AND it`s fun! Where else can you stand on one leg and pretend you`re a tree? It teaches you about yourself – how you handle the frustration of falling for the sixth time when trying Crane Pose, how well you resist the temptation to stop when holding One-legged Pigeon Pose for 120 agonising seconds. Yoga reconnects your mind and body into a beautiful, self-aware, ever-improving whole.
If you’re looking for a new program to add to your routine, you may want to give Tabata a try. Tabata was discovered by Dr Izumi Tabata, a sports researcher. Each exercise in a Tabata song lasts only four minutes. You push yourself as hard as you can for 20 or 30 seconds then rest for 10 seconds.
It’s also called HIIT, high intensity interval training – short periods of intense exercise! Excellent for endurance, fat-burning and increased fitness levels!