Q: What is Kosama? 

A. The day you step into Kosama Virginia Beach you will know immediately that it is not like any other gyms. The fun and motivational staff is ready to welcome you like family; and that is what we are, a fitness family of warriors! Our certified staff is well trained and ready to help you reach your goals and much more by pushing you to do things you never thought were possible. Kosama uses proven science-based programs and equipment to ensure you get the best results, we guarantee it! MyZone? heart-rate monitor has a 99.4% accuracy which is equivalent to an EKG. MMA style boxing gloves and a speed rope can also be a part of your transformation gear! Nutrition is one of the most important aspects of a lifestyle change and we have a flexible nutrition program that is based on your macros, so this allows you to continue to eat pizza, ice cream and other favorite foods ...NO DIETING!!!! Kosama Virginia Beach provides new workouts every day, never the same workout twice!! We use a variety of class styles and equipment to keep everything new and your body changing! This constant change will activate what is called muscle confusion. Muscle confusion keeps your body improving to a strong, toned, and lean physique by never allowing it to plateau.

Q: What Equipment is used during a Kosama Group Fitness Class? 

A. MY ZONE HEART ZONE MONITOR: We use MyZone Heart Rate Technology to exercise within prescribed heart-rate zones that helps you burn more calories during class, and for hours afterwards. Also referred to as interval training, our Kosama workouts are all written to train in your prime heart rate zone. You will improve your stamina, lose body fat and achieve a slimmer, more toned physique. We work smarter not harder. KETTLEBELLS: Originally used as a mean of optimal training by the military, Kettlebell training is a highly effective means of building applied strength and endurance. HEAVY BAGS: A large, floor anchored padded bag used for our cardio kickboxing classes. These classes are a combination of different martial art techniques, utilizing punching, kicking, and avoidance moves to improve cardiovascular condition, endurance and muscular strength, and overall agility. BODY WEIGHT/PLYOMETRICS: A series of fitness training exercises used to produce fast, and powerful movements using only your body. Plyometric exercises include jumps, hops, drop jumps, and lateral movements. TRX SUSPENSION: Provides a low impact, high intensity workout that allows the user to change the intensity and difficulty of the exercise to meet their specific needs at any time during their workout. WEIGHTED BODY BARS: Used in a variety of our workouts, including strength, conditioning, kick-boxing, and flexibility-based workout, these exercises promote balance and alignment in addition to enhancing strength, providing versatility and fun. SPEED ROPES: Properly used, speed ropes improve cardiovascular fitness, tones muscles, burns calories, and is considered good for the heart by leading cardiovascular experts. It also strengthens your upper and lower body and has a lower impact than jogging. FOAM ROLLERS/LACROSSE BALLS: Ideal for recovery between workouts, as relief for tired, aching muscles, and good for increased blood flow and circulation. Will also aid in improving range of motion. Widely accepted as a way to decrease your chance of injury and enhance recovery after an injury.

Q: Do you have a locker room? 

A. We don't necessarily have "locker rooms", but both the men's and women's bathrooms have showers, door clothing hooks. There is plenty of cubby hole storage staged about the workout studio. We also provide additional cubby storage in the main area of the studio. For your convenience, we provide shower towels, hand sanitizing and equipment disinfectant station, body wash, hair dryer & shampoo.

Q: Do I need to reserve a class space? 

A. Absolutely NOT! We provide a variety of class times each day as well as offer unlimited classes, we know everyone's schedules can change on a dime, so we offer the flexibility to workout when it is convenient for you with no reservations or appointments to keep!

Q: What do I need to bring to get started? 

A. Please carry in your workout shoes to help keep our floors clean from the outside dirt, a sweat towel and a water bottle! We also have yoga mats, high-end anti-fatigue mats, boxing gloves and jump rope for first-time visitors (used-on loan-available on first come first served basis). We do have 2 drinking fountains and sell bottled water if you forget to bring yours!!

Q: What is the best way to get started or try Kosama for a week? 

A. You may arrive to any class 15 minutes early and ask to try us out! No class reservation is required. We also offer "Kosama 101", a special 90 minute session that focuses on education rather than exertion. Learn the fundamental movements and components of the Kosama program. They will allow you to practice with the equipment, demonstrating how to use each piece safely and effectively. You are provided with an excellent experience, fully preparing you to jump in as soon as you are ready to start!

Q: How do the classes work each day? How many should I attend? 

A. Each class averages 53 minutes in length with Express classes averaging around 35 minutes. The same class is held all day long, and you may attend whichever time works best for you that day. We almost never repeat an exact workout, and each day of the week has a different emphasis. Attending 6 days a week would address every goal, but most members try for 4-5 classes per week.

Q: Is Kosama for everyone? 

A. Absolutely. Because every exercise can be modified to be made more or less challenging, individuals of all different ages, sizes, and abilities can participate side-by-side in the same class. Each person leaves with the knowledge that they got the best workout for them.

Q: What do you mean by 'group fitness redefined'? 

A. There are many group fitness programs, but none like Kosama. The Kosama workout incorporates traditional functional fitness principles but by providing 30 different workouts each month, maximizes the benefit and reduces the repetitiveness and boredom associated with other group fitness programs. Plus, we know and call out our members by name (Personal Attention in a Group Setting)!

Q: How does your program differ from CrossFit? 

A. While both CrossFit and Kosama are functional, group fitness programs, the Kosama workout was created by a health care practitioner and certified fitness instructor with the intent of maximizing your fitness results while reducing the likelihood of injury.