Total Body
The Total Body classes offered at O'Wellness aim to increase overall body strength and fitness by working all muscle groups in a balanced way. With exercises covering the upper body, lower body and core, they develop both strength and endurance. Suited to every level, they offer a holistic training experience.
Total Body is a 45-minute strength-conditioning class that works the upper body, lower body and core in a balanced way in a single session. Held in the O’Rise Studio at O’Wellness Beytepe, the class is based on compound movements: squat, lunge, row, press and hinge patterns form the backbone of every session.
Class structure: 7 minutes of dynamic warm-up and movement preparation, a 30-minute strength block in station or superset format (dumbbell, kettlebell, bench and bodyweight), 8 minutes of metabolic finisher and cool-down. Load selection is guided by the instructor according to the participant’s level; in the same class a beginner and an advanced member can follow the same flow with different loads.
2–3 Total Body sessions a week is one of the most efficient group-class combinations for general strength, muscular endurance and body composition; combined with reformer pilates or yoga classes, it makes up a balanced weekly programme.
Class flow
| Duration | Section |
|---|---|
| 7 min | Dynamic warm-up and movement preparation |
| 30 min | Station/superset strength block: squat, hinge, push and pull patterns |
| 8 min | Metabolic finisher and cool-down |
For first-timers
- Choose a load that makes the last 2 reps of the rep range shown by the instructor challenging.
- Put the equipment back in place between station changes; the pace of the circuit depends on it.
- If you are just starting, keep the dumbbell weight low and use the full range of motion.
Where does it fit in the weekly programme?
2 times a week, with a day in between; balanced with O'Ride Cycle or Mobility & Stretching. For current times weekly schedule page, and for all formats, see group classes page.
Attendance and booking
Group classes are included in all membership categories. For classes with limited studio capacity, you need to make a booking in advance and cancel at least 4 hours before if you cannot attend. Arriving a few minutes early means you won't miss the warm-up and can tell the instructor your goal. If you are not a member, you can join this class as part of the free trial day; membership options or you can have a look at enquiry form .
If you have a health condition that could affect this class (cardiovascular condition, recent surgery, pregnancy, acute pain), consult your physician before attending and inform your instructor.
Those who want to work the whole body in a balanced way, those new to fitness, those aiming at weight management, those who do not want to follow a programme alone in the gym, and those who need a weekly training routine.
- Works all major muscle groups in a single session
- Increases functional strength and muscular endurance
- Raises calorie burn and metabolic rate
- Improves posture and core stability
- Offers load options scalable to every level
Dumbbell, kettlebell, bench, resistance band and mat. All equipment is provided by the studio.
Would you like to join this class?
Let's plan the right time and programme for you; your first trial class is on us.
