Fit for Change -- Quality Fitness Classes in NW Calgary
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2021 Strength Videos

Please use the tabs below to select your videos.
  • January
  • February
  • March
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  • September
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  • November
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Date/Link
Class Details
Jan 4
4x Warmup
Stations - Heavy Weights, Mat, Chair
​32 minutes 
 Jan 4
4x Warmup
Mostly Legs with Some Upper Body & Core
​26 minutes

 Jan 4
4x Warmup
Lights Weights, Lower Body & Core
​30 minutes 
Jan 17
2x Warmup - Me Too, Better When I'm Dancin'
Bands & Core (may substitute heavy weights for bands if necessary)
35 minutes 
Jan 19
Easy Warmup + Barre Section
DanceSTRONGER section (choreographed light weights)
4x Stations (you will need a beverage)
35 minutes

Jan 20
Jan 20 Pop Up Cardio - On Zoom 
3x Warmup - Get It, Instruction, The Real Thing (Tutorial Available)
Lightweight Cardio + Core + Day 3 Challenge Exercises
30 minutes

Jan 23
FFC Challenge - Day 7
Quick Warm Up + 11 Exercises + 50 Second Plank
​13 minutes

Jan 27
Jan 27 Pop Up Cardio - On Zoom
4x DanceSTRONG - Treasure, Sofia, The Real Thing, What a Man Gotta Do
2x DanceSTRONGER - Run Runaway, Wake Me Up
2x Tabata - Kickboxing
Day 10 Challenge Exercises
30 Minutes

Date/Link
Class Details
 Feb 3
Cardio Zoom Class - 30 minutes
3 Warm Up Songs - Castle on the Hill, Dance, The Real Thing
2x - 8 minute light weight cardio sets
Day 17 Challenge Exercises
Feb 10 
Cardio/Strength Zoom Class - 30 minutes
3x Warm Up Songs - Me Too, Dance With Me Tonight, America's Sweetheart
6 minute lower body
6 minute upper body with light weights

Day 23 Challenge exercises
Feb 17
Cardio/Strength Zoom Class - 30 minutes
3x Warm Up Songs - Coming Home, Dance With Me Tonight, Instruction
Upper Body - Bang! + Combo Exercises
Lower Body - Dancing in the Dark + Floor Exercises
Ice Ice Baby

Feb 24
Cardio/Power Zoom Class - 30 minutes
3x Warm Up - Can't Stop the Feeling, Body Talks, Gonna Be a Good Day
4x DanceSTRONGER  (heavy weights) - Light Me Up, Bang!, Dancing in the Dark, Believer
Plank Series

Date/Link
Class Description
March 3
30 Minute Power
3x Warmup + 4x Tabata + Challenge Day 3 Exercises

March 10  
30 Minute Power
3 x Warm Up (Me Too, Coming Home, Gonna Be a Good Day)
2x DanceSTRONG (Light Me Up, Believer) + 2x Combo Sets
Day 10 Challenge Exercises  
March 17
30 Minute Power
3x Warm Up (Galway Girl, Run Runaway, Wintergreen)
Upper/Lower Strength (8 minutes)
Challenge Day 17
March 24
30 Minute Power
3x Warm Up (Waterloo, Coming Along, Do It Like This)
4x Tabata including cardio/strength and core

Date
Description
April 7
30 Minute Power
3x Warmup (Better When I'm Dancin', No Excuses, Good to be Alive)
Upper & Lower with heavy weights + core
April 14
30 Minute Power
3x Warmup (Me Too, Greased Lightnin', Coming Along)
Kick Boxing Set, Light Weights Set, Inner and Outer Thigh Set  
April 21
30 Minute Power
3x Warmup (You're the One That I Want, Gonna Be A Good Day, Coming Along)
Upper Body - Standing, Lower Body with Weights (Combo) + Katy Perry

April 28
30 Minute Power
3x Warmup (Coming Home, What A Man Gotta Do, Coming Along)
Standing and Floor Upper Body With Heavy Weights
+ A Little Core
Date/Link
Class Content
May 5
30 Minute Power
​2x Warmup - Can't Stop the Feeling, Oh My My (new)
2x DanceSTRONGER - Fool, Light Me Up
15 minutes Upper & Lower Body Strength with heavy weights + Core

May 12
30 Minute Power
3x Warmup - Dare, Oh My My, El Baille
May 12 Challenge Exercises
A bunch of stuff Michelle did that we all hated

May 19
30 Minute Power
2x Warmup - Coming Home, Boogie Woogie Bugle Boy
3x Tabata - Upper/Lower/Combo/Power
Challenge Exercises + A Little Core

May 26
30 Minute Power
2x Warmup - La Da Dee, Sunday Finest
May 26 Challenge Exercises + Core

Date/Link
Description
 June 9 
30 Minute Power
Rehab, Galway Girl, Light Me Up, Run Runaway, Dancing in the Dark
15 mins - Upper, Lower, Standing Core

June 16
30 Minute Power
Dare, Life Is Better With You, Made You Miss
Interval & Tabata with Heavy Weights

Date/Link
Description
Sept 1
20-minute upper body, heavy weights required.
8x4x2x8
Sept 8
14 minute lower body, ​no weights required
Sept 8
DanceSTRONG + Strength
All About That Bass, Body Talks, Instruction, Good Girls, Gonna Be A Good Day + 6x Tabata Sets (Upper, Lower, Combo, Core)
Sept 15
DanceSTRONG + Strength
Get It, Start Right Now, Little Things, Balada Boa, Roll Up, Sax + Day 1 Challenge (Legs), Upper Body (15 mins), Cardio/Power (5 mins) & Standing Core (5 mins)
Sept 22
DanceSTRONG + Strength
Vacation, Better When I'm Dancing, You're The One That I Want, Bambalam, Dynamite, Coming Along + Day 8 Challenge (Leg Day) and Strength

Sept 28
Marilee's Couch Workout
A 12 minute workout requiring weights and a couch, designed for anyone recovering from foot surgery or for folks looking to up their couch game.
Date/Link
Description
Oct 6
Strength - Day 22 of Fall Challenge
4x Warmup - Get It, Goliath, Vacation, Got Your Number
Final Day of Fall Challenge - Heavy Weights
​Oct 13
Tabata - 30 Minutes
This class is all upper body. There is a quick warm up to get you started (recorded outside of class)
Oct 13
Tabata - 30 Minutes
Recorded during class with no DanceSTRONG warmup because we forgot to press record.
Oct 20
Senorita, Vacation, No Excuses, Sunday Finest, Rolling in the Deep, What a Man Gotta Do + Lower Body Power & Floor work using balls
Oct 27
Can't Stop the Feeling, Dale Dale, Dance With Me Tonight, Vacation, No Excuses, Gonna Be a Good Day + Strength Upper, Lower, Core with weights and balls
Date/Link
Content
Nov 2
Warm Up - Get it, Start Right Now, Gonna be a Good Day, Vacation + Tabata
Nov 16
Warm Up - Can't Stop the Feeling, Vacation, Dynamite, Gonna Be A Good Day
Strength with bands and balls

Nov 23
Warm Up - Forget You, Roll Up, Right Here Right Now, Gonna Be a Good Day + upper body weights, lower body strength and power, floor work and core

Convenient NW Locations

Triwood - 2244 Chicoutimi Dr NW
Vecova - 3304 33 Street NW

Telephone

403-804-6951 (Michelle)
403-819-4254 (Pierie)

EMAIL

fitforchange@shaw.ca
​
  • Home
  • News & Updates
  • 2023 Challenge (private)
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  • Registration
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  • Schedule
  • About Our Classes
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  • About Us