Transform It: Strong

Transform your fitness with the power of adjustable decks and dumbbells! Elevate your upper half and level up your lower body with dedicated rounds of work to leave you sculpted and lean. Explore the intensity of the incline and dig into the decline as you morph your way to your most powerful body 

Why Try Transform It: Strong? 

Transform It: Strong puts a new slant on strength training using the adjustable bench or “deck” to change the loads and intensity of the exercises to increase your strength. Working an AMRAP (As Many Reps As Possible) training style, you can control your own pace and intensity. Motivation multiplies as you transform your body! 

What Is Transform It: Strong Like? 

Transform It: Strong is a strength rollercoaster. First, set it up with a base level AMRAP strength exercise using dumbbells and a transformed deck. Two, level up with added intensity and a complementary exercise. Three, power up with AMRAP compound exercises, completed to fatigue. That’s the formula for success in Transform It: Strong! 

Who Are Transform It: Strong Classes Best For? 

Fitness beginners and fanatics are welcome in this fabulous total body strength workout. The adjustable levels of the deck provide nice back support and may alleviate some stressors. Options are demonstrated so both rookie exercisers and workout warriors will feel empowered and challenged.  

Is Transform It: Strong a Good Workout?   

Transform It: Strong puts a new slant on strength training with three minutes of simple and compound exercises designed to maximize muscle-fiber recruitment. By incorporating the adjustable deck, participants can target different angles of the muscle not typically addressed in traditional dumbbell strength classes. 

• OVERALL STRENGTH TRAINING.  Dumbbell strength training helps build bone density, improve body composition, train posture, and build power for daily living.  

• INCLINE/DECLINE TRAINING. Using the incline and decline features of the adjustable deck allows muscles to be targeted differently. The force of the load on the muscle will hit the muscle fibers differently reaulting in more gains.  

• REDUCED STRAIN. Using an incline of the adjustable deck may alleviate lower back stress for exercises like chest press. Using a decline on the chest press may also minimize shoulder stress during the exercise. 

• AMRAP TRAINING. AMRAP (or As Many Reps As Possible) is a form of high intensity work in a block of time that helps build strength, while the high number of repetitions builds muscular endurance to fatigue. The Set It Up and Level Up rounds allow muscles to be taxed separately, and the Power Up round brings the muscles to fatigue. This type of training creates more strength and endurance over time. 

• COORDINATION. Utilization of dumbbells demands more coordination when executing each exercise or drill, especially when combining them in the Power Up Round. Participants can limit the range of motion or decrease the tempo of the movement until they master the coordination to execute the movement pattern 

How Difficult is Transform It: Strong? 

5/10 Transform It: Strong is for everyone! The AMRAP format allows you to work at your own pace and intensity. Since you begin with base exercise first, before you level up, then power up, you’ll have options to choose from as you progress!  

How Long Is Transform It: Strong? 

Transform It: Strong is 30 minutes of intense fat-burning muscle-building intensity plus the fun of competing against yourself, counting your AMRAP reps.  

What Should I Wear to Transform It: Strong? 

Come ready to play. Typically, people wear sweat-wicking clothing that will offer ample coverage and will stay put and allow you to move with ease throughout the range of motion of exercises.  

Cross Training Gym Shoes.  Be sure to wear comfortable shoes that offer support and stability as you sprint, leap and lunge during class.   

What do I need to Bring? 

Hydrate, my friend! Make sure you have plenty of water with you.  Also, pack a towel in your gym bag to catch your sweat after that first round of work. Most importantly, bring a great attitude and smile to share. 

What Types of Strength Classes Are Available?   

Absolution. 

AB-solutely, this is the perfect core strengthening solution: concentrated ab-centric exercises paired with deep restorative stretching.   

BADASS BALLERINA. 

Grace, grit, determination and dedication…become the featured ballet performer on the stage of life! Join the troupe and work through flowing dance sequences and extreme core work utilizing mini weighted medicine balls as resistance. Traditional ballet conditioning moves fused with Pilates and fitness exercise blend to develop the badass ballerina. Steal the lead in the show as you work through hardcore segments designed to bring out the inner dancer in everyone.  

Band Camp.

Get ready to hear the music of your legs, glutes, and core in Band Camp, where flat bands become the instruments to sculpt your lower body into one lean, muscular powerhouse. Learn the patterns in Band Camp Basics, then advance to the Band Camp Booster level to orchestrate your muscles into a fat-burning ensemble. 

Barbell Bound.

Bound for time? Bound for results? You’re bound to raise the bar in this singular workout that combines two types of strength training. Lift your way through barbell sets alternated with bound rounds and burnout sets utilizing heavy resistance bands to produce a grueling workout that will leave you unbelievably strong, focused and barbell bound 

BARRE ASSETS.

Drawing its inspiration from ballet, this class will help you to get a ballet-ready body. Employing exercises to shape and elongate all your major muscle groups, you’ll be tutu ready in no time. It may look like ballet training, but it is much more. Barre Assets is a uniquely challenging, non-impact fitness class that delivers major results to tone and shape the body. Barre Assets mixes elements of Pilates, dance, ballet and functional training choreographed to music designed to motivate and inspire!

Barre Bootcamp.

Become a lean, mean ballet dancer in this fusion class. Inspired by ballet and strength training, this high intensity barre class targets your arms, core, thighs, and booty to help you create a long, lean dancer’s body. Get ready to feel the barre burn.  

Belly, Butt & Thighs Bootcamp.

Focus on your lower half in this belly-busting, booty shaping, two-part intensive class that features a series of exercise combinations that target, you guessed it – your belly, butt, and thighs.  

Bodyweb with TRX.

Hang from the durable TRX® ropes to push, pull, lift and lower your body through Spiderman moves for a total body suspension workout that also super-strengthens your core.   

Chisel.

This upper and lower body strength-based class utilizes heavier weights to provide a total body workout with balance, core and strength segment and chisel your muscles.  

Demolished. 

Get ready to shake things up in this high energy, strength and endurance workout as you shift in a circle from station to station using advanced strength equipment including Tomahawks, Sandbags and Barbells. Recover in the Epicenter with body weight exercises designed to cause tremors throughout your body. Come prepared to be moved! 

Ground Level.

Get GROUND LEVEL in this unique interval class that focuses on bodyweight strength and core training. Utilizing ground level drills and standing rest periods known as “LEVEL UP BREAKS”, this one-of-a-kind workout will leave you strong and steady. Mix strength drills inspired by animal movement patterns with crushing core exercises to define, shape and sculpt your body in only 30 minutes. This unique workout features rounds of work, each one with a different focus, designed to push your limits and challenge both your mind and body! 

Push the Perimeter.

Push your limits in this combination class that features superhuman strength sequences alternated with fast and furious drills that span the length of the room. This class moves in lines utilizing barbells, dumbbells, slam balls, and kettlebells. Finish all four lines and then take off to work speed, agility and quickness using the length of the room in four distinct lanes. Work through 4 AMRAP and Speed Sets in a thirty-minute workout that will challenge your strength and stamina.  

SLAMMED.

Focus on Strength, Length, Agility and Mobility and get SLAMMED in this hard-hitting high intensity class utilizing Hyperwear sand bells. You’ll slam, push, pull and drag your sand bell through a series of hardcore heavy hitting exercises designed to chisel your body and slam you into shape. 

Tough 20.

Tough 20 will chisel your core with just 20 moves. This total bodyweight core focused class will produce 6-pack-ready results in no time. Start at 20 and count your way down to a tight and toned mid-section. 

Find a Transform It: Strong class at a Crunch Near You 

Can’t wait to take your everyday fitness routine to the next level? Transform It: Strong is the right class for you! Search here to find the class at a location near you!

Not a Crunch Member Yet? Join Or Start Your Free Trial!

Transform It: Strong and other fiercely fun classes are exclusively available at Crunch, make sure you sign up in the app to take a class today!  Not a member yet?  Click here for a Get your free trial gym pass and give Transform It: Strong  or one of our other cool classes a try to see if you and Crunch are made for each other!

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