Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete 100s of exercises.

Mini Bands

Mini Bands are an effective and versatile training tool that can be used to increase strength and stability in the upper and lower body. Mini Bands are ideal for lateral movement exercises, hip and glute activation, and shoulder stabilization.


Trains the body in heart rate zones 1, 2, 3, and 4, depending on the emphasis of upper or lower body exercises. This workout improves cardiovascular strength while increasing muscle tone, core strength, and flexibility. Tools used may include: Heavy Bags, Weighted Bars, and Body Weight. *Kickboxing Gloves are required for this class.


Barre fitness is a hybrid workout class - combining ballet-inspired moves with elements of Pilates, dance, yoga and strength training. Most classes incorporate a ballet barre and use classic dance moves such as plies, alongside static stretches. Barre also focuses on high reps of small range movements.


Trains the body with intense bouts of heart rate zone 4 alternating with zone 3, effectively keeping the body in a fat-burning heart rate while building muscle strength. This high-intensity workout includes power movements with the use of kettlebells. Enjoy a total-body workout that allows you to improve speed and strength. Tools used may include: Kettlebells, Weighted Bars, & Body Weight


Circuit is designed to include all equipment, kettlebells, battle ropes, TRX, resistance bands, bodyweight and more. Circuit challenges all muscle groups, work cardiovascular strength, and motivate members to work to their greatest potential. Enjoy the variety and intensity of exercises at a nonstop pace during a Kosama circuit workout!


Yoga uses breathing techniques, exercise and meditation. It helps to improve health and happiness.

Strong by Zumba

STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more.

Routine in Variety

We offer a variety of workouts every week! Everyday is different. We offer cardio, circuits, strength training, kickboxing, hot yoga sculpt, Zumba Strong and more!

Healthy Eating

Supplementing any workout routine with a healthy eating plan will automatically make you feel better and accelerate the results of your lifestyle change even more!

'Group Fitness Redefined'

There are many group fitness programs, but none like Kosama which incorporates traditional functional fitness principles while 30 different workouts each month.


Our Sioux Falls staff are fitness professionals dedicated to helping you achieve your fitness goals. While we use a group fitness model, our instructors are trained to help each member get the most out of each workout. They provide the motivation we all desire. The instruction necessary to ensure safety. And the modification to allow everyone to benefit from the workout.