Equinox Damage Control Class Review

This post is part of my 2017 New Year’s Resolution to try every group fitness class offered at my gym, The Equinox in Chestnut Hill. See the full list of reviews here.

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Another good class today!

I squeezed it in before preschool pick-up and was disappointed not to have a chance to talk to Heidi after class because she was great. When I had arch pain and cramping during one of the exercises she came over without missing a beat of instruction to talk to me about how old my shoes are and suggest using a ball massager on my arch and look into the possibility of plantar fasciitis if the pain is recurring. I said it was just this class, but now that I think back I remember having similar issues before. Mostly in cardio classes that use the step.

I was wearing minimalist shoes without much arch support. I also haven’t been running. Perhaps that’s weakened the muscles in my feet?

Runner’s World has talks Plantar Fasciitis here: http://www.runnersworld.com/tag/plantar-fasciitis

Good times. I’m not too worried yet since I’ve only had this issue a couple times in a specific type of exercise class, but I’m going to do some stretches that might help, choose footwear a little more carefully for the next few weeks, and make notes of any more pain.

Today’s Class: Damage Control with Heidi Anderson

Class length: 45 minutes

Description from the EquinoxThis high intensity strength training class combines short cardiovascular segments with intervals that focus on strength, balance, and core conditioning.

What Class Was Like

Short intervals of cardio and strength work followed by brief recovery periods. Shortest set was 20 seconds on, longest set was 4 minutes. Heidi says she changes the class work frequently, so expect things to be switched up! The exercises or interval timing are likely to vary, but you can expect a tough strength and cardio workout in 45 minutes.

Sample Exercises

  • jogging in place and jumping jacks to warm up
  • standing on a step with 3-4 risers with one foot hanging off to the side and doing single leg squats until your heel almost touched the ground
  • push-ups with arms on the riser, jumping feet in push-up position out and back in, walking the plank off the riser and back, repeat
  • sitting on step with 7 risers and one foot extended, standing using just one leg, lowering carefully (each leg x8), regular squat then a criss cross jump (x8), full push up from lying position (x8)
  • tricep curl with one arm while the other lifted weight towards ceiling
  • big jump forward, burpee, push-up, jump to standing, four jumps back, repeat

 

Who would love it?

Anyone looking for a time-efficient (45 minutes) cardio and strength training combo. Not the best class for an absolute fitness beginner; included some high-intensity intervals and moderate weight work.

This class would appeal to anyone who liked Stacked. Might also appeal to someone who wants the cardio of Firestarter but with a little less intense jumping and some strength work to complement the cardio.

Suggested prerequisite skills

While this class is advertised as welcoming all levels, it’s also described as “high intensity”. You may enjoy it more and get more out of class if you’re comfortable with burpees, push-ups, moderate weight work (tricep curls with approximately 10 pounds) squats with light weight added, cardio like jumping jacks, and one-legged squats.

If you’re not comfortable with those exercises, taking some barre or pilates fusion classes could be a great way to prep for this class.

Know before you go

  • Get there a few minutes early to set up and listen for instructor guidance on what’s needed for class since it’ll vary
  • Weight lifting gloves or a towel to place on your step might help protect your hands for some exercises
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