Photo by Marty Caivano

Molly Winter does chest presses during the Body Shop class held at One Boulder Fitness.

Workout of the Week

One Boulder Fitness, 1800 Broadway St., Boulder, 303-447-8545, www.oneboulderfitness.com

Instructor: Suzanne Kolano, 28, of Boulder. Kolano has been teaching fitness classes since she was 16. She has taught pilates, step, kickboxing -- pretty much everything except yoga.

What is the workout? A strength class that keeps your heart rate up. Great for New Year's resolutions, hint, hint, because this one-hour class packs strength and cardio.

What does it cost? $15 one-time drop-in rate. One Boulder Fitness has a holiday special: three passes for $25.

Who does it? My class had about 10 people, but it usually has 20, both men and women.

When: Noon on Tuesday and Thursday.

Level: Intermediate. Beginners can come and learn, but this class was much harder than I expected. A six or seven on a 10-point scale -- and that with me being easy on my weights.

Format: Six-minute warm-up; 20 minutes of cardio sculpting; 20 minutes of slower strength training with heavier weight; and abs and stretching.

Equipment: Hand weights, tubes, bands, body bars, mats and occasionally BOSU balls.

What to wear: Regular exercise clothes and shoes.

Muscles worked: Full body. This particular class had a lot of triceps work, which I liked. I recently noticed I seem to be growing those nice little "angel wings" that many women develop on their under arms as they grow older. Nothing against angels or anything, but I hope to annihilate my new friends right away. Body Shop may just be my weapon of choice.

What's different: The cardio sculpting. Kolano did eight reps of two different exercises, alternating them both for three minutes -- no breaks. Then she moved on to two more exercises that she alternated for three minutes. I found this entertaining and challenging. I probably did more reps (and quicker) this way than I would have if I just did a minute and a half straight through with one single exercise.

What I loved: I liked the pace of this class. No fiddling around. Every minute was utilized, and I left feeling satisfied.

What I didn't like: I hadn't eaten breakfast or lunch before this class. I know, bad me. It almost did me in. I recommend eating a good breakfast and maybe even an early lunch before this class so you can get the most out of it. When you are hungry, you don't have as much energy, and this class demands a lot. Also, I would plan on setting aside an extra 10 minutes after class to shower before you go back to work, because you will sweat. Um, sorry, coworkers.

Inspiration for class: This class was designed by another instructor who came down with cancer, so Kolano picked it up.

How I felt after the class: Motivated and energized. Even though it's hard to get out of the office, it increases my productivity when I do something physical in the middle of the day.

How I felt later: Sore, exactly where I suspected: Die, angel wings, die. And I think my thighs are dying with them.

-- Reported by Aimee Heckel.

Know of any interesting workouts? Tell us about them so we can check them out: heckela@dailycamera.com or 303-473-1359.