WORKOUT WITH MIKA
Dance & Fitness for EveryBody
POWERHOOP FITNESS
Hooping, Cardio, Strength & Toning all in one!
𝗣𝗢𝗪𝗘𝗥𝗛𝗢𝗢𝗣 𝗙𝗜𝗧𝗡𝗘𝗦𝗦 is a dynamic, fun, and effective full-body workout that includes weighted hula hooping, cardio, HIIT, strength, and toning – for a stronger core, and so much more!
A 𝗣𝗢𝗪𝗘𝗥𝗛𝗢𝗢𝗣 workout is unique: Hooping with a weighted hoop gives us a 360 degrees core workout to strengthen muscles in the abs, obliques, lower back, glutes, hips and thighs. We use the weight of the hoop for muscle strength and toning exercises too for very effective full-body training.
𝗕𝗘𝗚𝗜𝗡𝗡𝗘𝗥𝗦 𝗦𝗘𝗦𝗦𝗜𝗢𝗡𝗦 are designed to for those new to powerhoop (whether new to hooping or not) and suitable for all fitness levels - higher and lower intensity variations offered, so everyBody can take part. In some instances, powerhoop may not be for you, please check here.
𝗦𝗨𝗣𝗘𝗥 𝗛𝗢𝗢𝗣𝗘𝗥𝗦 are those with powerhoop experience who already have their own powerhoop, who can book onto weekly classes.
BEGINNER HOOPERS
Get started on your POWERHOOP journey!
The POWERHOOP is made of interlocking sections and dismantles in a few minutes for easy transport - and having your own means you can practice at home between classes!
For most people the Purple POWERHOOP Slim is the best starter hoop (1.4kg)
Some POWERHOOP Lights will also be available (900g)
In some instances, powerhoop classes may not be for you, please check here.
SUPER HOOPERS
Those with powerhoop experience & their own powerhoop
MONDAY 17:30-18:15
WOLSTANTON
Wolstanton Methodist Church
Grosvenor Place
Newcastle-under-Lyme
ST5 0HS
PARKING
Free car park at venue
HALF TERM BREAK
No class on Mon 25 May
WEDNESDAYS 18:00-18:45
PENKHULL
Penkhull Village Hall
Trent Valley Road
Stoke-on-Trent
ST4 5JB
PARKING
Free car park at rear and on street parking on surrounding streets.
HALF TERM BREAK
No class on Wed 27 May
CLASS STRUCTURE
WARM UP
Preparing the body for the main workout by raising the heart rate, mobilising the joints, warming and stretching the muscles.
MAIN WORKOUT
HOOPING TRACKS for 360 degrees core workout. These tracks can be spent working on our waist hooping technique (both directions), or can be developed when ready, to include arm and leg movements too.
We only hoop for a few minutes at a time.
CARDIO, STRENGTH & TONING TRACKS are done in between the hooping. These tracks use the weight of the hoop as a resistance tool to build full-body muscle strength and cardio stamina.
STRETCH
Full body stretches to thank the muscles for their hard work.
GET READY, GET SET, GO!
WHAT TO WEAR
- Wear clothes you feel comfortable exercising in, but not too baggy. Lose fitting clothes around the waist (a very large long t shirt for example) may make it difficult to hoop as it adds resistance, so something a bit more fitted might be better.
- Wear trainers.
WHAT TO BRING
- Bring your powerhoop and some water with you.
- You may wish to bring a small towel - you will sweat.
THINGS TO REMEMBER
- These classes are for all levels of experience and fitness - we're all in it together,
- If you go the wrong way, do the wrong move, or miss a beat it doesn't matter, no one cares!
- Move as much, or as little, as feels good for your body and how you’re feeling.
- Go at your own pace and take a break whenever you need to.
CHECK IF POWERHOOP IS FOR YOU
As POWERHOOP uses weighted hula hoops, taking part in classes is CONTRAINDICATED (medically inadvisable) in some instances and for some conditions. If you have any medical conditions that may affect your ability to exercise, it is your responsibility to check with your doctor first before taking part.
Please read the following to see if any apply to you.
PREGANCY
You should not powerhoop whilst you are:
- Pregant
- Under 3 months post-partum after normal delivery
- Under 6 months post-partum after a c-section
Afterwards you can join in with powerhoop when you feel ready, starting gently and building up gradually.
MEDICAL CONDITIONS
You should not powerhoop if you have:
- Hernia
- Spinal injuries
- Recent surgery
- Bleeding disorder or take blood-thinning medications
In some cases your doctor may advise if it safe to exercise, but need explicit advise from your doctor that you are medically cleared to take part in weighted hula hooping.
If you are in doubt about whether powerhoop is for you, please check with your doctor first before taking part in classes.