Zumba Fitness
in Urduliz
Welcome to my Fitness Program
Zumba Fit & HIIT Training
dance
✓ Mobilize the body
Train
✓ Increase strength
stretch
✓ Improve flexibility
Zumba Fit & HIIT Training is a unique format.
All-in-one simple dance session, functional training and stretching.
1. Dance
In the Dance Fitness section, we use simple choreography that can be followed on the spot without having danced before. We follow the typical Zumba rhythms: merengue, salsa, bachata, reggaeton and then some pop, Bollywood, swing and more. Here we learn everything!
Dancing is an excellent way to get in shape, move your body, sweat and have lots of fun, forgetting about life outside, especially in a spacious, bright room with mountain views and a friendly and motivating atmosphere.
2. Train
In this section, we train strength and mobility with functional training in HIIT format (fast rounds), maximising time and effort. We use a combination of typical functional training, legs-bums-tums and Pilates exercises to work the large and stabilising muscles and balance to keep the body firm, reduce pain and increase flexibility.
3. Stretch
At the end of the session, we stretch the whole body, right down to the tips of the fingers.
📍 If you live in the area around Uribe Kosta - Urduliz, Barrika, Sopelana, Berango, Gatika, Laukiz, Plentzia or Gorliz - with free parking right outside our studio, these Zumba and Training classes are perfect for getting in shape, feeling strong and more energetic to tackle the day's tasks.
Feel like never before.
We'll train together and get fit together
Plans and Prices
Take the first step and start DANCING and TRAINING
For your first session, we offer a try-out class with Chris to meet the trainer, the other people in the class, the space, and to feel at home and get to know the ZUMBA FIT family. All you need is enthusiasm; we'll take care of the rest.
Pay only for what you use. Choose the plan that best suits you.
Flexibility to combine and choose the hours that suit you week by week.
Plans from as little as 40 euros a month.
* Recurring automatic monthly payment. You can modify or cancel your plan at any time by writing to management: bailaconchris@gmail.com
Class Timetable
Do you work shifts? Don't have a fixed weekly schedule?
You can combine timetables to suit you best. There is a monthly subscription with three price options and you can attend the classes you want, from Monday to Saturday, mornings or afternoons.
Monday: 7.15-8.15pm Zumba Fit with Jaione
Tuesday: 9.30-10.45am & 6.00-7.15pm Zumba Fit & HIIT Training with Chris
Wednesday: 6.30-7.45pm Zumba Fit & HIIT Training with Chris
Thursday: 9:30-10:45pm Zumba Fit & HIIT Training with Chris & 6:30-7:30pm Zumba Fit with Jaione
Saturday: 10-11:15pm Zumba Fit & HIIT Training with Chris
What we do in each Zumba Fit & Entrena HIIT session
1. HIIT Training
After a 5-minute warm-up, we do 4 rounds of Tabata exercises (8 sets of 20 seconds of exercise, 10 seconds of rest). Objectives: strength training and toning through functional training, typical legs, bums and tums exercises and Pilates. We try to target the stabilising muscles and large muscle groups:
Arms/shoulders/back
Legs/glutes
Back, abdominals
After many years of struggling with joint problems and injuries, I have discovered that muscle strength (combined with mobility and flexibility) is the key to everything: it prevents back, knee and shoulder pain, osteoporosis... everything. Because having strong, developed muscles protects our bones and joints, thus preventing pain. And the best part? These sessions give you a rush of endorphins and energy to get through the day to the fullest!
You don't need to have done strength training before, nor do you need to be highly trained or very strong. It's a class for all ages and abilities! The group is small, and I provide modifications for different levels and/or needs.
2. Zumba
The most fun way to get fit and fill yourself with joy! 40 minutes of cardio dancing in a welcoming and fun atmosphere. You don't need to know how to dance, we'll teach you the easy routines step by step. And the best thing about Zumba? You don't even notice you're exercising! And what's more, it's for everyone. We are a group of dancers of all ages, from our 20s to our 70s!
3. Stretching
We always end each session by stretching the whole body thoroughly for 15 minutes, sometimes even stretching our fingers and toes!
Why so long?
So that we can stretch all the important parts of the body that tend to get blocked during our daily lives: back, neck, shoulders, hips and glutes. The main goal is to build a healthy back, as well as to stretch and relax all the muscle groups we use during the session, and that takes a little time. It also leaves you feeling like you're 5 inches taller.
👉 We recommend doing the full Zumba Fit & Entrena HIIT session for a complete strength, cardio and stretching workout. In fact, almost everyone chooses this option! But if you prefer just to dance, you can come 20 minutes later and join us for the Zumba part only.
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FAQ
What do I need to bring to class?
Your own mat (we have some at the studio if you forget, but it's always better to have your own), weights if you have some that you particularly like (although here at the studio we have various different sizes (from 1 kilo to 5 kilos)), a pair of good trainers suitable for light impact (running trainers usually work well, or step trainers) and comfortable clothing so you can move your whole body and sweat a lot. And most importantly: a desire to move your body a little and share the moment together!
Do I have to choose a group and always go at that time?
No. The published timetable shows all the sessions available to train with Chris and you can use them like a gym, without having to sign up in advance. Simply choose your monthly plan (4 sessions per month or unlimited sessions) and turn up when it suits you best.
Is there a registration fee?
No, there is no registration fee. With the monthly payment at the beginning of the month, you have access to classes for that month.
Are there classes in the summer?
No. Zumba Fit & Entrena HIIT classes run from September to the end of June, and we take a break in July and August.
Can I try a class before committing?
Yes. We prefer that you get to know the studio, the group and the trainer to see if it is something that fits with your goals, current situation and motivation. So we offer you the chance to try a class first and then decide if you want to sign up for classes.
Do I need to have done Zumba or gone to the gym before?
Absolutely not. You don't need to have any previous knowledge of Zumba or have gone to the gym before. The class is designed to be accessible and adaptable to all levels. The training part can be modified in terms of the weight used and also the level of the exercises (if there are injuries, I give alternatives, and I give easier and more difficult versions of the same exercise).
It is important to start at each person's level and ability, and then we will work together to increase strength and agility to improve little by little!
Zumba is based on easy dance choreography based on Caribbean rhythms, i.e. salsa, bachata, merengue, samba, reggaeton, although we also have some Bollywood, pop, swing and tango! The idea is that it should be accessible to everyone and have a low impact on the body.
Why combine strength training with Zumba?
Because this way we can benefit from two different types of exercise - anaerobic and aerobic - which burn calories and develop muscles in different ways.
Zumba consists of relatively easy and fun dance routines (usually 4 or 5 movements that are repeated according to the structure of the song). We squat, stretch, use our legs, arms and abs, change direction, and all of this helps to exercise the body, improve mobility and do about 45 minutes of cardio to protect our heart.
And most importantly, we forget everything, immerse ourselves in the music, learn new things, laugh and have a lot of fun.
Physical benefits of practising Zumba:
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Improves the cardiovascular system.
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Burns calories.
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Tones and firms muscles.
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Improves flexibility and strength.
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Reduces lactic acid production.
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Increases coordination.
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Corrects poor posture.
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Improves appearance.
Despite this, Zumba is mostly cardio and aerobic, so when we stop dancing, we also stop burning calories. Nor can we benefit from concentrated work on specific muscles.
This is where strength training comes in. In this type of exercise, as we are pushing our muscles to their limit (or close to it), the muscle fibres need time to rebuild after the session. This means that when you go home or to work, relax, sit down or go to sleep, your body continues to work and burn the calories (energy) needed to repair these fibres.
Combined exercises are the most effective: those that combine two or three of the large muscle groups. But it is important not to forget all the small fascia, ligaments, tendons and connectors that support the large muscles. Exercises that include elements of balance are a great way to work these elements.
Including weights in your routine is also a very good idea, as this helps improve osteoporosis, and by adding a little weight we can increase the strength we work on our muscles even more.
Current scientific studies show that strength training is one of the methods with the greatest impact on the musculoskeletal system and one of the most effective in preventing weakness and fragility and their harmful consequences. So, contrary to what we tend to do as we get older (stop moving so much!), we need to prevent the muscle loss that often accompanies the ageing process!
Physical benefits of strength training:
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Improves joint mobility and flexibility.
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Increases HDL cholesterol (‘good’ cholesterol) and reduces LDL cholesterol (‘bad’ cholesterol).
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Reduces back and joint pain.
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Reduces discomfort related to osteoarthritis.
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Reduces blood pressure.
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Reduces the risk of muscle spasms.
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Improves posture: Muscles are the main factor in maintaining correct posture. Strong muscles help you maintain good posture without effort. Healthy posture not only prevents back, neck and shoulder pain and spasms, but also improves the function of the circulatory and digestive systems, among others.
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Improves performance in daily activities.
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Reduces stress and anxiety.
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Improves sleep quality.
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Improves mood.