C.S.I. at Woodbridge Sport & Health Club is less intimidating than its acronym would make it sound. The name stands for “Cardio Strength Intervals” and this class incorporates a little of everything to deliver a well-rounded strength and cardio workout.
There were Zumba moves, step moves, kickboxing moves, as well as your basic strength training with weights and some core work, all blended together to give you a full-body cardio, strength, balance, endurance and stretch workout.
We started out with a Zumba styled warm-up, which transitioned into weighted squats, shoulder raises and bicep curls. Another transition brought us to classic step moves that could be done on the floor or with a raised stair: basic steps, knee raises, and later lunges and squats. The dumbbell weights were brought in and out of the moves with balance so that they were never intimidating or overwhelming.
Later in the class Zumba made a come-back, followed by a kickboxing segment with punches and low kicks and knee-raises.
The class was easily tailored to various fitness levels, with the instructor showing how to increase the intensity or lower it depending on your needs. If you weren’t sweating yet, just increase your weights or add some jumps into the cardio moves. Likewise, if you needed to back off a little, drop the weights or skip the stair and do the moves on the floor.
The class moved quickly with music as diverse as the style of moves, but plenty of water breaks interspersed. It was a stamina-building workout with a lot of diversity and fun moves.