Class Descriptions

Kosama offers a variety of classes.  Below are detailed descriptions of each class and how they can help you to meet your personal fitness goals.

K-Power
Trains the body in heart rate zones 3 and 4 - effectively challenging the top edge of aerobic metabolism to increase lean muscle and burn body fat.  For aspiring and current athletes, this is your chance to improve speed and strength.  Tools used may include: Kettlebells, Heavy Bags, and Body Weight. All exercises are designed to increase your explosive power movements.

K-Strong
Pure Strength Training - Trains the body in heart rate zones 2, 3, and 4 - effectively keeping 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 may include: Weighted Bars, Suspension Trainers, Resistance Bands, Kettlebells, and Body Weight.

K-4
Trains the body with intense bouts of heart rate zones 4 or 5 alternating with zone 2.  This high-intensity interval workout includes power movements and cardiovascular movements.  Tools used may include: Kettlebells, Suspension Trainers, Weighted Bars, Resistance Bands, Heavy Bags, or all Body Weight/Cardio.

K-BOX
Trains the body in heart rate zones 1, 2, 3, and 4, depending on the emphasis of upper or lower body exercises.  This workout improves cardiovascular strength while increasing muscle tone, core strength, and flexibility.  Tools used may include: Heavy Bags, Weighted Bars, and Body Weight.  ***Kickboxing Gloves are required for this class.

Circuit
Circuit is designed to include all equipment, challenge all muscle groups, work cardiovascular strength, and motivate members to work to their greatest potential.  Enjoy the variety and intensity of exercises at a nonstop pace during a Kosama circuit workout!

K-Rock
K-Rock, also known as Kosama-”Reps Of Complex Kettlebells”, is a high-intensity strength and cardio class where members focus on form while challenging themselves to continue to increase reps and lift more weight during class.

WarriorBlast
Trains the body in heart rate zones 3 and 4.  Warrior Blast is the perfect blend of 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.

K-Core
Trains the body is heart rates zones 1, 2, and 3. All Kosama classes focus on building you from the core, out, but this slower-paced class focuses almost entirely on the torso and midsection.

K-Recovery
Trains the body in heart rate zones 2 and 3.  K-Recovery is designed to build strength by holding positions with TRX bands and your own body weight.  This class will also incorporate light plyometric exercises to warm up and stretch out your muscles. ***Foam rollers and lacrosse or tennis balls are also used.
 

K-Burn
Trains the body in heart rate zones 2, 3, and 4.  K-Burn is a perfect blend of plyometrics, core strength, and yoga exercises.  This workout improves cardiovascular strength while increasing muscle tone and flexibility.

K-HIIT Cardio
Trains the body with intense bouts of heart rate zone 4 alternating with zone 3, effectively keeping the body in a calorie-burning heart rate while building cardiovascular strength.  This high-intensity workout includes power movements and plyometric exercises.

K-HIIT Kettlebells
Trains the body with intense bouts of heart rate zone 4 alternating with zone 3, effectively keeping the body in a fat-burning heart rate while building muscle strength.  This high-intensity workout includes power movements with the use of kettlebells.  Enjoy a total-body workout that allows you to improve speed and strength.  Tools used may include: Kettlebells, Weighted Bars, & Body Weight.

K-Blast
Trains the body in heart rate zones 4 and 5.  K-Blast is a high-intensity strength class where members focus on form and are given sets of reps to complete at their own pace in a specific amount of time.  Cardio bursts in between kettlebell sets are used to elevate heart rate, shooting for zone 5.  Tools used may include: Kettlebells, Weighted Bars, and Body Weight.

K-Endurance
Trains the body in heart rate zone 4 with longer stretches of cardiovascular strength and plyometric exercises to build endurance.  Enjoy the variety and intensity of exercises at a nonstop pace during this total-body workout!

K-EMOM
Similar to a K-ROCK class, but with sets of exercises that start over Every Minute On the Minute. The goal is to get through as many of the prescribed exercises as possible before the clock runs out!

K-Overload
Trains the body in heart rate zones 3 and 4.  K-Overload is designed to use heavy bags, suspension trainers, and body weight to build cardiovascular strength, increase muscle tone, and improve core strength.  With the variety and intensity of exercises, members enjoy an all-out challenging, calorie-burning class!  Tools used may include:  Heavy Bags, Weighted Bars, Suspension Trainers, and Body Weight.  ***Kickboxing Gloves are required for this class.

K-Force
Trains the body in heart rate zones 3 and 4. A combination of kickboxing and either kettlebells or cardio, K-Force is designed to employ speed with power as you work to complete as many rounds of the prescribed exercises as possible in the given time. ***Kickboxing gloves required

K-Shred
Trains the body in heart zones 3 and 4. Uses kettlebells and cardio in stacked sets of 30/60/90 second intervals. Sets alternate with slower exercises to focus on lifting with proper form, and then switch to higher intensity cardio sets allowing participants to go “all out” before slowing again.


SuperheroBenchmark Workouts- Hulk, Captain America, Wolverine, Iron Man, and Others
Benchmark workouts are designed to test and challenge your athletic ability.  With each new benchmark workout comes a brand-new set of challenges that may include completing as many reps as possible with specific strength and cardiovascular exercises, as well as completing rounds of given exercises every minute on the minute.  Keep track of your performance during class and when you get the chance to complete the benchmark again, challenge yourself to perform better than your last time!