Workout of the week: Lucy’s Soul Sweat
Workout of the week: Lucy’s Soul Sweat

Alchemy of Movement, 2436 30th St., Boulder, 303-449-4410,

Instructor:Lucy Wallace, of Boulder.

What is the workout?Wallace describes Soul Sweat as an “artistic hybrid of lyrical, hip-hop, African and jazz, with a little modern thrown in there.”

Alchemy of Movement’s Web site calls it a high-energy blend of global dance, music and traditions that uses both choreographed and free-form moves. Each Soul Sweat class varies with the different instructors.

What does it cost?$13 per drop-in class.

When? Noon-1 p.m. Monday; 5:30-6:45 p.m. Thursday; and 11 a.m.-12:15 p.m. Saturday.

Format:Each class has a focus or intention that is spiritual, emotional or personal. My class focused on discipline: “Synchronizing the body and the mind to work as one,” in Wallace’s words.

“It’s not just about burning calories. This is deepening your connection to your body, mind and emotions,” Wallace says.

Each class includes 12 to 14 songs and follows an arch of difficulty. It begins slow, warms up to the highest intensity for about six songs, cools down and ends with stretching and yoga.

Muscles worked:Full body, with an emphasis on core and lower stomach. The class felt more cardio than strength-training, but Wallace said she hopes to add a larger strength element to it.

What I loved:Dancing! I hadn’t danced for two months, and it felt so good to move my body in new ways. The class felt safe and nonjudgmental.

What I didn’t like:There were several core movements I could not do, but that’s because of my recent abdominal surgery. Still, it was probably good for me to try to challenge my body like that, even though it was frustrating.

How I felt after the class:Alive and energetic. I could feel the blood pumping blood through my body, clearing it out. It felt refreshing.

How I felt later: My core was a little sore, but not bad. I am glad I went.