Check "Tips for Beginners" if you are just starting a fitness program. 

Strength & Balance Personal training without the high price! What makes this personal is that you choose how hard to train--vary your dumbbell size according to your strength. Resistance tubing runs from "light" to "very hard". You can keep the weights light until YOU feel ready to move up. 

The class is  performed in circuits (groupings of exercises designed for maximum effectiveness). Circuits are performed at your own station, so there is no moving around the room necessary. Each muscle group is worked at least twice during the class. Problem spots such as legs & abs are always worked.

Exercises in this class may include an element of balance. If you choose, some of the exercises can be performed using Fitballs and/or BOSUs--all BOSU work can be done on the floor until you are comfortable standing on the BOSU. Because balance work requires support from the abdominals--this class will work on the abs as well as balance. Equipment used: Dynabands, medicine balls, dumbbells, BOSU or Fitball. 

Monday night's class is done using a Step bench as a weight bench. Wednesday's class is done using a Fitball as a bench as seen in the above photo 2nd from the left. But individuals who are not comfortable using a Fitball in this manner can easily revert back to a Step platform--as seen above in the far left photo.

This class is like a lot like a personal training session. You will learn what exercises to do for each muscle (with modifications given if necessary to accomodate any physical limitations). Proper form is taught for all exercises along with explanations of why improper form can hurt you  and what to look out for to avoid it.

You should be able to take the skills learned in this class into any gym or exercise class and KNOW what you are doing so that you can workout with confidence in other settings when you can not make it this class.

A note to the MEN:

Mens biggest barrier to attending group Fitness classes is that they may think there is no challenge there--not going to get a hard enough workout. The circuit style of this class does not allow much time between sets--which will keep your heart rate up and your muscle fatigued. And because each exercise set is at least 12-20 reps--you will sweat.

Dumbbell sizes range from 2lbs to 45 lbs. So you can find something that will work you out sufficiently!

If you are currently engaging in a heavy lifting routine (100+ lbs. with low reps), this is a good way to change up your routine with lighter weights and higher reps. Heavy lifting builds power--"pure strength" but lower weights and higher reps builds endurance--"functional strength".

An example I like to use is that "power" can lift a heavy suitcase but "endurance" enables you to carry it through the airport. You need both: strength & endurance.

A note to WOMEN:

Sometimes women tend to steer clear of strength training because they do not wish to "build" bulky muscles. Opting instead for classes like "Toning" and "Sculpting" in order to maintain a "feminine" physique. If the class utilizes light dumbbells or stretch tubing/bands...it is "strength training" no matter what the name of the class.

If a woman has highly developed musculature, like competitive body builders, it is because she has worked excessively hard to achieve that look. I do not mean excessively in a bad way, I mean over and above the amount of exercises needed for optimal health. Bodybuilders have health in mind too but go beyond necessary poundage when lifting because they have other goals.

If a woman can easily lift a gallon of milk from the refrigerator (8lbs. when full) then she can do 8lb. bicep curls without fear of looking like Arnold Schwarzenegger after a few weeks. Strengthened muscles become fuller (not bulky) and give the skin a smoother appearance and give the body an overall nicely defined shape.

A note to ALL:

Strength training is the ONLY means for increasing the metabolism. Fad diets decrease the metabolism and when combined with a lack of exercise the metabolism drops even more. Aging can decrease the metabolism because inactivity allows muscle mass to decrease. But metabolism can be stoked with moderate and reasonable strength training--and by moderate and reasonable I mean hard enough to feel like work but not so over the top that you can't move the next day!

Cardio burns extra calories while you are doing the cardio, but a higher metabolism burns extra calories all day and all night. Your metabolism is to you what an engine is to a car...the higher the horsepower the more fuel required.  Your body is an engine, your metabolism dictates your energy needs.  Stoke it up with some strength training.

See Benefits of Strength training.