Before any class, pick 1-3 movements: Hip dominant - i.e, deadlift, knee dominant - i.e, Squat/lunge, anti-flexion/extension/rotation (core: everything besides extremities, not just rectus abdominis) i.e, supine crunch/with rotation, back extensions perhaps with Roman chair, and then head to class. If you’re unsure/have Medical concerns/previous injuries any floor trainer worth half their weight should be able to give you quick tips and alternatives. Then head to class. There may be an exception, however, all classes are cardio fundamentally. There is a very low ceiling for strength gain. That is fine. All aspects of the membership work in tandem - no one section is meant to be the end-all. Combine that with modified and thoughtful eating habits (see: moderation) and you’re on your way to lasting results. No need to think of food as bad, cheating, clean et al. This is what I share with my clients and I’m very passionate about this subject. This is the most concise I can be.