K-STRONG: Pure strength training to work the body in Heart Rate Zones 2, 3, and 4. Effectively keeps the body in a fat-burning heart rate while building lean muscle. Exercises are specific to strength training and typically do not include power or cardiovascular movements. Tools used include: Weighted bars, Suspension Trainer, Resistance Bands, Kettlebells, and Body Weight Exercises.
K-4: Trains the body with intense bouts of Heart Rate Zone 4 or 5, alternating with Zone 2. This high-intensity interval workout is all-out and all-in. Power movements and some cardiovascular exercises are included. Tools used may include: Kettlebells, Suspension Trainer, Weighted bars, Body Weight, and Heavy Bags.
KICKBOXING: The best of cardio kickboxing. Bring your mental and physical toughness to this workout! Trains the body in a variety of Heart Rate zones 1-4, depending on the emphasis of upper or lower body, and selected exercises. Improves cardiovascular strength while increasing muscle tone, core strength, and flexibility. Tools used may include: Weighted Bars, Heavy Bags, and Body Weight.
CIRCUIT: Designed to incorporate all equipment and exercise, challenge all muscle groups, work both strength and cardio, while motivating participants to work to their greatest potential. Enjoy the variety, intensity and nonstop pace of a Kosama Circuit workout.
K-ROCK: All about high intensity, proper technique, and challenging yourself with more sets or more weight each week. Get ready for determination and sweat!
K-CORE: Trains all muscle groups that make up the core, effectively building strength, coordination, balance and body-control. Participants can expect to work in a variety of aerobic Heart Rate zones 1-3. This is an express workout, including body weight exercises and including 30-35 minutes of intense core work. Tools used may include: Kettlebells and Bodybars.
CORE-X: Designed to provide you with the right blend of Yoga, Pilates, core work and flexibility to improve mental focus, flexibility, balance, and confidence: giving you the extra boost you need to bring your Kosama workouts to the next level. Will also burn calories, tone your core, and provide you with the active recovery needed to continue your weekly workouts. Participants work in a variety of Heart Rate zones 1-3, depending on the exercise and their efficiency with it.
K-4 CARDIO: Designed to take the best of intervals and the intensity that our K4 workout has to offer all with a cardio focus. No equipment needed with this high-intensity workout, just you and your best effort. Participants will train the body with intense bouts in Heart Rate zone 4 or 5 alternating with zone 2.
K-BLAST: The perfect blend between strength, plyometric cardio, and core work. Enjoy a workout combining suspension trainers and your own body weight for an all-out challenge and calorie-burning blast. Participants will train in Heart Rate intervals of zone 3 and 4 throughout the entire workout.
TEAM KOSAMA: A whole new style of Circuit training. By incorporating more cardio and a team-like environment (you don't rotate stations until the entire cardio group is done!), you are guaranteed fun, camaraderie, motivation, and results! Expect a variety of strength, cardio, core, and a variety of heart rate zones to balance out your workout.
Warrior Blast: This class is the best of Suspension training and cardio - keep your heart rate up throughhout this challenging yet fun workout. Watch class time fly by while you bring out your inner warrior!
K-Burn: A perfect blend of Cardio and mobility to melt off unwanted fat and keep you performing your best.
K-Endurance: Test your endurance with 50 minutes of pure CARDIO! Can you take it? Heart rate focus is yellow zone.
K-HIIT & MOBILITY
K-RECOVERY: Allows your muscles to fully recover by stretching & increasing your ROM. Utilizes foam rollers, lacrosse balls, your own body weight & TRX Suspension.
K-OVERLOAD: Class focus is on high intensity intervals, followed by rest. This workout incorporates a variety of Kosama equipment, exercises, and movements. Often, a workout will include both kickboxing, TRX, and cardio.
K-HIIT Cardio: High Impact Interval Training emphasizing cardio movements timed tabata style! Let the sweat begin!
K-HIIT Kettlebells: High intensity interval training focusing on strength- timed tabata style utilizing Kettlebells. Crazy, intense sets that will for leave you dripping with sweat!
K-OntheMinute: EMOM sets (Every Minute on the Minute). Yellow & Red Zones are targets. Can use a variety of equipment including kettlebells, TRX, Body Bars, body weight, speed ropes, you name it!
BENCHMARKS Mobility: Keep yourself healthy and proper ROM in your joints. Increase flexibility, release lactic acid from muscles & increase proper blood flow to muscles. Uses body weight, lacrosse balls, and foam rollers.