The training duration is from 30 to 45 minutes
Trying to figure out your schedule with regard to 45-minute workouts, add at least 15 minutes on the strip-dressing and focus immediately on the hour. So, it offers:
• it's low impact aerobics for beginners. Lesson includes basic techniques of aerobics, performed with low intensity, and quickly bored. It is suitable for those who came to aerobics for the first time and wants to learn the basic steps and connections. Class length – 45 minutes
• group power class on the muscles of the upper body (Upper Body) – training the upper back muscles, arms and shoulder of medium intensity, therefore suitable for all. However, somewhat monotonous: dance don't wait – have more to give the rod and pull dumbbells and do push-UPS (from school don't like!). Class length – 45 minutes.
• development flexibility (Flex) training, aimed at the correction of posture and the nervous system: calm, smooth, and tightens the muscles as if you an hour up the mountain was raised. Class length – 45 minutes.

• training the abdominals (the Abdominals) – power class a low intensity for pumping the abs and lower back muscles. These areas generally need to be careful, so it is the shortest. However, get ready to enter the hall you will be much faster than then of it to crawl out. Class length is 35 minutes.

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The training duration is from 50 to 90 minutes
Hour – standard time for group lessons: body getting tired, exercise does not have time to get bored, and all the participants just before her, and from his business. And more choice:
1. step hour step aerobics for all levels of fitness, the load average or a little higher, but dealing with it is simple and pleasant. Class length is 60 minutes.
2. dancing is mostly occupied by exactly one hour. The same direction of choose on their own: Oriental, jazz, erotic, modern, club, Latin, rock'n'roll and so on and so forth. Class length is 60 minutes.
3. group power class at the lower part of the body that is pumping the most problematic areas for women: hips and buttocks. These muscles and the load is not so sensitive, and get tired less quickly and break instantly, so the workout is longer than on the hand or on a press. Class length is 60 minutes.

4. group power training for all muscle groups – agree, make it shorter than the hour has no meaning: and so on the top, bottom and middle of the body will be only for 20 minutes. The sweat and oohs-ahs in the morning when lifting is guaranteed. Class length is 60 minutes.
5. the lesson on the big ball (Fit-Ball) – the middle between the power loads and lessons on the development of flexibility and General endurance. Duration of class is 50-60 minutes.
6. the lessons of "conscious movement" — primarily, of course, yoga. Classes tighten muscles, improve posture, increase flexibility, soothe the mind after a hard day's work, relieve fatigue, and in General – just a magic wand to weary. Workouts consist of anti-stress exercises, conscious control of movements and breathing exercise. Class length is 60 minutes.

7. martial arts – Boxing, kick-Boxing, fighting without rules. Lessons energized (although in the middle of the sometimes incredibly difficult to even tear the leg off the floor), strengthen endurance, and spirit and is indispensable in a modern street setting. Class length – 60 to 90 minutes.

Content:

1. Introduction (http://www.of-md.com/sport-forever/);
2. Train for 30-90 minutes (You read that section).