STRONG Nation‪™‬ 4+

STOP COUNTING THE REPS. START TRAINING TO THE BEAT.

So, what is STRONG by Zumba®?
STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the beat, helping you make it to that last rep, and maybe even five more.

Get ready to torch calories while toning your arms, legs, abs, and glutes. The music and moves vary per workout to make sure you’re always challenged to the max.

Whether you’re short on time or have an hour to sweat — we’ve got you covered with options that cater to your goals and your schedule. The original STRONG by Zumba® class is a
demanding hour-long class that works your entire body.

In a time crunch? Check out STRONG 30™, a brand-new program that packs a challenging total-body workout into 30 minutes. Want to work on a specific muscle group? Try 7 Minutes to Stronger, shorter workouts designed to focus on your upper body, legs, glutes, or abs + core!

FORGET WHAT YOU CAN’T DO, BECAUSE YOU CAN.

Tone your muscles.
Tone your abs, legs, glutes and arms as you squat, plank, and burpee. STRONG by Zumba® is a kick-ass total-body workout.

Maximize your burn.
Combining a high-intensity workout with muscle conditioning stimulates a higher caloric burn for the entire workout, and a higher rate of post-workout burn. So start torching calories. The afterburn will let you know it’s working.

Challenge your core.
Bodyweight training requires an enormous amount of core engagement in every exercise. With one quadrant of the class entirely dedicated to floor exercises, the 29 muscles that make up your core won’t know what hit them.

Make every minute count.
It’s quite simple: the reverse-engineered music pushes you to do more, so you see results faster. Get ready to discover what you’re really capable of.

FUELED BY MUSIC

The Story of STRONG by Zumba®
Music is the ultimate motivator. It pushes you through your workout, through one last rep — and then maybe five more. Knowing how powerful the effect of music is on a workout, we
wondered — what would happen if we synced the moves in a high-intensity workout to a beat? So we reverse-engineered the music for STRONG by Zumba® to match every single
move.

Moving in sync with music made students consistently push themselves past their limits and meet their goals faster. Now, you can do it too.

The Role of Music
Every beat counts. STRONG by Zumba® uses fast-paced rhythms like EDM, Hip-Hop, and fusion genres like Moombahton to get the students 100% focused on the moves instead of counting reps. We partnered with some of the best music producers in the world, including Timbaland. And there is only one place where you can hear and experience the effect of STRONG by Zumba® exclusive tracks — in class.

THE SCIENCE BEHIND STRONG BY ZUMBA®
Using the hottest fitness trends, high-intensity, and bodyweight training, we developed a unique system of progression that takes you through four quadrants that represent varying levels of
intensity and keeps the body burning calories long after the workout.

Q1 • Ignite
You start by setting the pace with foundational moves and variations that challenge your muscles and boost your heart rate with limited active recovery.

Q2 • Fire Up
Time to turn up the heat. The effort intensifies to elevate your heart rate. These moves are foundational, but more intense, including plyometrics.

Q3 • Push Your Limits
Now it gets real. You’ll use maximum effort to increase the burn. These challenging moves without rest between them take more stamina, stabilization and core work.

Q4 • Floorplay
Students hit the floor for intense ab and core work plus exercises for muscle stabilization and body symmetry.