WORKOUT WITH MIKA
Dance & Fitness for EveryBody
WOMEN'S WORKOUT
Keep it interesting by mixing up your workout with different types of strength and cardio training!
We use various Group Exercise to Music formats, so each class is different from the last, keeping us interested and challenged!
Each week includes resistance training section (using body weight resistance or hand held weights) and cardio training (aerobics, dance, boxing).
Options for impact and intensity levels are offered so everyBody can take part.
TUESDAYS 12:30-13:20
PENKHULL
Penkhull Village Hall
Stoke-on-Trent
ST4 5JB
Book online here
£6 for 1 class /£40 for 10 classes (valid for 6 months)
Drop ins available
£6 cash
CLASS STRUCTURE
WARM UP & CARDIO / 25 mins
WARM UP to prepare the body for the main workout by:
- raising the heart rate
- mobilising the joints
- warming and stretching the muscles.​
LAYERS of movements to build the aerobic build/curve using either:
- old school sytle aerobics moves
- boxing fitness moves
- dance fitness moves
Options given for impact and intensity levels.
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STRENGTH & TONING / 15-20 mins
RESISTANCE training section for building muscle and bone strength using hand weights and body weight resistance in the form of either:
- intervals all together (everyone does the same exercise to a timer)
- circuits (everyone does a difference exercise at one time)
- routines (set choreo of exercises to music)
Options given for impact and intensity levels.
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FLEXIBILITY / 10 mins
Long stretches to develop flexibility in the form of either:
- functional stretches
- yoga inspired stretch and breath flow
- chair assisted stretches
- chair based stretches
GET READY, GET SET, GO!
WHAT TO WEAR
- Wear comfortable clothes that you feel good in (and that don't restrict your movement).
- As the windows will be open for ventilation, you may want a warmer layer for the start and finish.
- Wear trainers.​
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WHAT TO BRING
- Bring water with you.
- Everything you'll need is provided (small hand weights, mats, blocks) but if you would like to bring your own mat, that's fine!
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THINGS TO REMEMBER
- Everyone might be a bit nervous, but we're all in it together!
- If you go the wrong way, do the wrong move, or miss a beat it doesn't matter, getting it wrong is half the fun!
- 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.
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