Our Programs

Our Programs & Classes

Members of a women's gym have many reasons for their interest in this type of facility. Some are drawn to the physical fitness or weight-loss advantages. Others seek to add discipline and self control to their lives.

Whether you are interested in our programs for mental or physical well being, Total Woman Health Studio offers a number of programs that will fit your developmental needs and your busy schedule as well.

Dance Fit
The class includes basic low impacr aerobic moves and combinations, toning exercises using bands and handweights, and abdominal exercises.

Cardio Pump
This class will focus on increasing muscle strength in the upper body, lower body & Core. There will be cardio & abdominal exercises mixed in between each muscle group. This class is great for those who are short on time and need to get an all-in-one workout. (60 minutes)

This worldwide format is a fusion of LAtin and internationally inspired music and dance moves creating an exciting and effective aerobic/fitness workout. Whether you know how to dance or not, Zumba will make your body move to the beat, sweat your cares away and keep you coming back for more! (60 minutes)

Yoga Classes
Yoga provides many physical and mental benefits, including improved physical fitness, mental clarity, stress control and general well-being. Yoga also increases strength by toning the muscles. Each class is designed to build the student’s strength and flexibility and inspire peace and tranquility. Yoga class is a place and time to concentrate on yourself, to workout, relax, breathe, and feel all sensations in your body and let go of tension.

Therapy Stretching
This class will focus on stretches for the neck, back and spine.

with bags & gloves - This is a heartpounding upbeat cardiovascular workout that burns tons of fat. The class includes stretching, shadowboxing, combination drills, lower body conditioning and abdominal work. The 30 minute class includes stretching and combination drills.

Step Classes
Step training is a variation of stair climbing in which a raised platform - or step - is employed to perform a number of routines. These step patterns ensure a high intensity workout - 30% more body fat metabolized than in traditional aerobics. However these are still low impact exercises that place only mild stress on the feet and joints. We offer programs for all fitness levels, join a class today!

Extreme Training*
This class is extremely challenging. Each workout is different so you continue to challenge your muscles and cardiovascular endurance. The class focuses on higth intensity cardio moves along with heavy weight training. $10/class

Group Exercise
Do it in a group! The beauty of exercising to music with a group and being led by a group exercise leader is that you tend to work harder and longer than you would on your own. The support provided by classmates who share your quest for a better body and mind can hasten success for everyone involved. We offer programs for all fitness levels, join a class today!

Power Pump
Power Pump is one of many programs offered at Total Woman Health Studio. Call us at (253) 565-7546 to get more information about this and other programs we offer.

Functional Training*
Functional Training is a combination of exercises which involves training the body for activities performed in daily life. The four major components are flexibility, balance, resistance and aerobic exercises. $10/class

Classes offered at Total Woman will incorporate the TRX Suspension Trainer, Kettle Bells and the Battling Ropes along with a variety of other equipment to offer a well rounded workout.

Weight Room & Core Circuit Training**
This class is a circuit training class that includes all the weight training machines with abdominal exercises mixed in. The class is for ALL fitness levels.

* This is a paid class: $5/class and is held on Friday's from 4:00 pm - 5:00 pm.

Interval Cardio & Core Training*
The class consists of high intensity cardio & core drills mixed with rest periods for recovery.

* This is a paid class: $10/class and is held on Thursday's from 6:00pm - 7:00pm.

Silver Sneakers, Silver & Fit, OPTUM Advantage and AARP Medicare Supplement Program.
Total Woman now accepting the above!!

TRX Suspension Trainer
The TRX suspension trainer develops strength, balance, flexibility and core stability simultaneously. You're in control of how much you want to challenge yourself on each exercise because you can simply adjust your body position to add or decrease resistance.

Benefits of TRX:

*Delivers a fast, effective total-body workout. *Helps build a rock solid core. *Increases muscular endurance. *Benefits people of all fitness levels (Pro-Athletes to Seniors)

Cardio Flex
This class will focus on muscle definition by doing high repetitions. Every muscle will be worked in the upper and lower body. There will be i minute cardio exercises in between each muscle group. (60 minutes)

Kettlebells are used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. The basic movements engage the entire body at once and in a way that mimics real world activities. The unique shape of the kettlebell provides the "unstable force" for handeling - key for the effectiveness of kettlebell exercises.

Benefits of using Kettlebells:

*They are a total package *They work the entire body, from top to bottom *One exercise can train for POWER, ENDURANCE, STRENGTH, STAMINA, MOBILITY and FLEXIBILITY.

Battling Ropes
Battling ropes is a cardiovascular workout that also tones the entire body with just a few exercises. It is low impact on the joints and involves the entire body, making them an alternative to sprinting and running.

Benefits of Battling Ropes:

*Builds strength and endurance especially in the upper body *increases Core Stability *Develops Explosive Power *Improves grip strength

Silver Fitness
Silver Fitness - This class will include a 20 minute very low impact aerobics, 15 minutes of toning exercises with light bands & light dumbbells followed by 10 minutes of balancing exercises and stretching. (45 minutes)

Core and Balance
This class will work on the abdominal & core areas. The class will incorporate the BOSU, Fit Ball & foam roller to provide a variety of exercises to tone & strengthen. Throughout the class there will be exercises on improving balance. (30 minutes)
Please Contact Us if you have any questions about our programs or would like to know about other programs that may not be listed here.