Cardiovascular Fitness and Muscle Strength 

Who likes Total Body classes? 

Total Body is a for men and women ages 18 and older who go to the gym for a complete, total body workout routine. People who like the intensity of an intermediate- to advanced-level exercise class with friends feel at home here. If you want to try this class and work up the challenge, regressed variations can help you get started. 

What is a Total Body class? 

The name of the class, Total Body, means you get a total body workout with cardiovascular and muscular benefits. The instructor starts the class with five minutes of warmup, anything from bodyweight exercises to very light dumbbells to prepare your body for the exercises you will perform. These warmups prepare your body for work. Synovial fluid that is a lubricant will flow to your joints to prepare your body for greater strength training, plyometrics and other exercises in this class.  

After the warmup, the instructor coaches participants through various exercises with various gym equipment. The class varies every time, something class members enjoy. The variety keeps this class fun and exciting and it’s always challenging. Your heart rate goes up as you use a variety of gym equipment such as Bosu balls, bender balls, yoga balls, dumbbells, kettlebells, body bars, gliders, steps, resistance bands and mini bands. An interesting quality of some of the equipment is the varying levels of resistance that are available with resistance bands and dumbbells so you can find the resistance that is right for you.  

Exercises performed in this class may be lifting weights, like kettlebell swings. This involves a hinge and thrust your hips forward, which benefits your cardio and glute and hamstring development. It’s a good power move, good for your cardiovascular endurance and strength as you swing the kettlebell at a fast pace.  

Other cardiovascular exercises mastered during this class include things like plyometrics (jumping jacks, squat jumps, burpees) or the step jump with variations. Step jump is cardio based and is also considered a power move because you incorporate your leg strength as you jump from the floor to an elevated surface. 

Then there are floor exercises for the core and back (Renegade Row), barre exercises that benefit the legs (resistance band, assisted squat, abduction exercises like glute kickbacks or squats with a band). Leg exercises not on the barre include squats, lunges, run in place, mountain climbers, plank jacks, compound lifts like a squat to press, or a lunge to curl. Another exercise option the instructor may use is isolation exercises where the instructor focuses on one muscle group at a time like a bicep curl alone. 

Sometimes the instructor does timed rounds with an exercise lasting maybe for 15 seconds, or the instructor may count 15 repetitions. The Total Body instructor uses music to keep members engaged and enthusiastic, but this class is not prechoreographed.  

Members of this class see improvements in their athleticism as they engage in exercises good for cardiovascular endurance. Total Body exercises are also good for muscle conditioning, muscle toning and core strength. You work all anterior (front shoulders, pectoralis/chest, quads) and posterior (back, rear shoulders, glute, hamstrings, calf muscles) muscle groups. 

Class ends with a cooldown that is lower intensity cardiovascular work, strength training or even stretching. Cooldown exercises help your body to recover from the workout in a safe way.  

When and where does the Total Body class meet? 

Different Total Body classes have different meeting schedules in the aerobics studio. Each class meeting is 50 minutes. Look for a Total Body class schedule at a WK Fitness & Wellness Center near you.  

Why do Total Body training? 

Members who do Total Body can expect to improve their overall muscle tone and cardiovascular fitness level. You’ll burn away fat from certain areas and experience increased cardiovascular endurance, muscle definition and strength.  

Class members say this class is fun and enjoyable. The intensity helps the body release endorphins, a feel-good, happy hormone that eases pain and increases feelings of well-being. 

Mental benefits also come from the class community. Members offer each other friendly competition that is challenging and encouraging as they cheer each other on. Come to the Total Body class ready to sweat. After an intense workout, you can relax in the whirlpool to help your muscles recover. Showers and towel services are provided at all WK Fitness & Wellness Centers.