"It's not just exercise, but a new lifestyle for me."
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Group Personal Training to Change Your Body and Your Life!

Group Personal Training to Change Your Body, and Your Life! Welcome to Kosama, the most complete body transformation and bootcamp program in your community. Whether you are new to fitness and exercise or an experienced triathlete, we guarantee you will see a positive body transformation in how you look and feel within eight weeks or we'll return your money!

You've Never Trained Like This!

You've Never Trained Like This! Our group personal training program uses safe, proven scientific training principles to help you get the most from every workout and see results fast! Led by certified staff in an energizing studio environment, you'll be pushed to achieve more than you can with workouts alone.

No fitness program is more complete, motivating and fun! Where else do you get:
  • An initial fitness assessment, recommended workout program and weekly check-ins
  • A different workout every time using kettlebells, kickboxing, plyometrics, and more
  • A unique heart-zone training system that monitors your effort every workout
  • An email summarizing your performance after every workout
  • Online nutrition tools and meal planning guidance
  • A year-round recognition program that celebrates your progress and keeps you coming back
All this – and an amazing new look – at a fraction of what you'd pay for personal training!

You've Never Looked Like This!

You've Never Looked Like This! Eight weeks into our workout program, you'll emerge leaner, stronger, fitter – with new-found energy and confidence, ready to tackle any challenge that comes your way. Thereafter, continued participation ensures you'll keep the gains you've made, and build on them.

More than 15,000 members just like you — people looking for a total body transformation and a new type of exercise program — have gone through our cross-training program. Their success stories are a testament to the profound positive change you can achieve. To start, contact your local studio for a tour. You can even sample a class at no charge! Why wait any longer? Discover the warrior in you, and achieve your state of Kosama.

Our Approach

Safe, Proven Training Principles For Body-Changing Results!

There's a science behind what we do to help your body transformation. Only Kosama combines the principle of muscle confusion with nutrition, consultation and heart-zone training to help you see fast, long-lasting results.

Muscle Confusion

Muscle Confusion

The only way to keep your body changing and ultimately achieve the new look you want is with "muscle confusion". Here's what we mean:

When you start a new exercise or workout program, your body quickly shows promising change. But that progress can slow considerably, eventually leveling off. That's because your body adapts fast to a workout routine. To avoid plateaus and keep improving, you need to vary your workouts and keep your muscles confused as to what's coming next. This is what leads to a strong, toned, lean physique.

Our boot camp program adheres to this principle of "muscle confusion." You experience a different workout every class using a variety of training methods including kettlebells, kickboxing, plyometrics, resistance bars, suspension training and weighted bars.

The variety not only continually challenges your muscles, it also makes workouts fun while keeping you fresh and energized.



Regular exercise is essential for total body transformation, but you won't get far unless you eat the right foods and take the right supplements. Whether your goal is to lose weight, gain muscle or maintain; our program provides the nutritional guidance you need for optimal results and a long-lasting transformation.

Our member-exclusive online fitness tools accessible via MyKosama.com include a meal planner to help you create weekly menus of calorie-appropriate meals with your favorite foods and a vitamin profiler to identify which supplements are "must haves" based on your goals and current condition. An online library of videos and articles offers advice, recipes and the latest news on healthy eating to help you reduce body fat, build muscle and sculpt an amazing new look.

No other cross-training program offers such easy, convenient 24/7 access to the nutritional support you need to make your transformation complete and sustainable!



As a member, you work with our certified staff from Day One to stay on a path towards a complete body transformation.

Your Kosama journey begins on Transformation Launch Day, when we learn your goals, assess your physical fitness condition and recommend a personalized workout and exercise program. As part of this initial experience, we take your basic measurements such as body weight and body fat and assess your strength, cardiovascular health and flexibility. These metrics establish benchmarks against which your progress is measured during optional weekly check-ins.

The event also includes a nutrition primer to establish healthy eating habits and get the most from your workouts, plus an introduction to the wealth of exclusive online resources available to you as a member.

No other program offers such a complete ramp-up coupled with ongoing support to achieve the total body transformation you want!

Heart Zone Training

Heart Zone Training

A key reason we guarantee satisfying results is our use of heart zone training, which means you're pushed to train at an exertion level that's safe and appropriate yet challenging for you.

Heart-zone training has long been common for world-class athletes. Applying this approach at Kosama ensures that you train to your potential every time and get the most from every minute you invest in your workout.

Also called interval training, exercising within prescribed heart-rate zones helps you burn more calories not only during class, but for hours afterwards. You also improve your stamina, lose body fat and achieve a slimmer, more toned physique.

During your assessment on Transformation Launch Day, we personalize your exercise program by recommending how intensely you should work during portions of our workouts. You're given your own heart rate monitor to ensure that you train at the suggested intensity. As you exercise during class, a TV screen in our studio charts your workouts so you can easily see whether to push harder or back off. Afterwards, an emailed workout report summarizes your performance.

No other fitness program so effectively turns proven, scientific training principles into such a fun, motivating and effective experience for you!

Our Training Tools

Kosama Complete Body Transformation is a program designed to increase lean muscle mass and transform the body from the core out. We focus not only on lean muscle growth but overall conditioning including mind, balance, flexibility and overall health. From the unique training tools we use to the way we incorporate them into classes, you'll see real results in 8 weeks or your money back, guaranteed!

Training Tools

  • Kettlebells


    Kettlebell training was originally used by the military as a means for optimal training in endurance, strength, and combat. Kettlebell training is integral for providing everything from circuit training to functional strength and endurance.
  • Kickboxing


    The term kickboxing is a general term used to describe a combination of different striking and martial art styles. From a conditioning perspective, kickboxing utilizes various punching, kicking, and ducking techniques that improve cardiovascular condition, strength, and overall agility.
  • Plyometrics


    Trainers, coaches, and fitness enthusiasts use plyometrics as a training tool to produce fast, powerful movements, and improve the functions of the nervous system. The goal is maximum force in the shortest time possible. Plyometric exercises include jumps, hops, drop jumps, and lateral movements.
  • Suspension Training

    Suspension Training

    Suspension training provides a low impact, high intensity workout suitable for all ages and fitness levels. Adjusting the strap height or movement angle allows the user to change intensity and difficulty throughout the workout.
  • Resistance Bands

    Resistance Bands

    Add a new dynamic to the same old moves with resistance bands. With resistance bands workouts, the tension is constant and incorporates more stabilizer muscles to keep the resistance band in alignment throughout each exercise. The result? Increased coordination and balance while involving more muscle groups.
  • Weighted Bars

    Weighted Bars

    Used in a wide variety of fitness programs including strength, conditioning, circuit training, kick boxing and yoga based workouts this classic tool promotes balance and alignment. Weighted bar workouts provide smooth, consistent resistance resulting in classic strength, versatility and fun!

Our Advantages

Gyms workout programs and weight-loss plans promise to help you shape up and slim down. But only Kosama offers you the most complete body transformation program in your neighborhood backed with a money-back guarantee.

More motivating, more effective and more fun than other fitness programs, here are 10 advantages that make us your best option and best value:

  1. Proven, science-based boot camp program. You've never looked like this because you've never trained liked this! Our program is based on proven training techniques developed by fitness experts and used by world-class athletes, but suitable for exercisers of all ability levels. Our approach combining muscle confusion, nutrition, consultation and heart zone training is safe, sound and successful.
  2. Money-back guarantee. Our program has helped more than 15,000 members reshape their bodies and change their lives. We're so sure it can do the same for you that we back it with an eight-week money-back guarantee. How many fitness programs do that?
  3. Workout variety. Kettlebell program, kickboxing, plyometrics and more. Our emphasis on offering a different type of class daily makes it easier and more fun to stick with a workout program that gets results! You stay energized, avoid boredom and constantly challenge your body towards the body transformation you want.
  4. Energizing studio environment. Nothing is more invigorating than working out with like-minded individuals in an electric atmosphere where you push each other to do more than you can alone. Our workout studio is designed to help you get the most from each class: our unique heart zone training system displays your workout performance on a screen to keep you pushing; our custom music mixes keep you pumped; and TV screens spotlight the exercise routine being led by our instructors for extra guidance. Sure, you can join a gym and repeat the same workout every other day (yawn) or re-arrange your living room furniture to follow that "as seen on TV" DVD package that'll have you "ripped" in 90 days (sure), but reality is that our group personal training community will keep you enthused and coming back. The others? Not so much.
  5. Certified instructors. Every Kosama class is led by a professional skilled in making sure you get the most from your workouts safely and effectively. Most prime-time classes feature both an instructor and a coach to make sure you get the attention — and workout! — you deserve. Benefit from the intensity and instruction of personal training, at a fraction of the price!
  6. Transformation gear. Your enrollment includes your Transformation Gear, a starter kit with a pair of kickboxing gloves and your own heart-rate monitor. How's that for value and convenient one-stop service that has you ready for your first Kosama class right away?
  7. Member-friendly policies. Kosama Memberships run month-to-month; no long-term contract is required! Our low monthly price includes unlimited access to all classes. It's simple: come as often as you can (and we'd like to see you at least three times weekly)!
  8. Recognition and celebration. We're a fitness community that recognizes and celebrates your workout milestones. Our "Circle of Kosama" program honors you at regular intervals during your body transformation journey. Earn a commemorative shirt upon completing your first eight weeks, and more awards afterwards based on attendance and other criteria. Award parties are held quarterly; the success stories shared at these events inspire and motivate you to keep going!
  9. Refer-a-friend rewards. It's a fact: you are more likely to stick with a fitness program and see results when you work out regularly with someone you know. Our referral program rewards you with a free month for every friend, relative, neighbor and co-worker you recruit to join you on your journey.
  10. Personal web page. As a member, you gain access to MyKosama.com, your one-stop online "locker room" where you can track your workouts and progress, view instructional videos, get sneak previews of upcoming classes, create meal plans, get healthy eating tips and more. It's included in your membership at no additional charge!

Compare your options and you'll conclude: No fitness program is more complete and delivers more value than Kosama! Contact your local studio to get started right now. You can even sample a class at no charge! Why wait any longer? Join us for the journey of a lifetime.

Our Guarantee

Kosama Guarantee

We're so confident our body transformation program will help you look and feel like a new person in eight weeks, we'll refund your money if you don't agree! All we ask is that you do your part:

  • Attend Transformation Launch Day
  • Attend class at least three times weekly during your first eight weeks
  • Create your nutrition and vitamin profiles on MyKosama.com

If after eight weeks, you're not satisfied with your progress or results, we'll refund your money. A refund consists of your paid first and second months' dues. It does not include the portion of the enrollment fee used for the heart rate monitor and kickboxing gloves, which are yours to keep.

The Kosama Legend

Many of us are familiar with the story of Sisyphus, an ancient king punished by the gods and tasked to roll a huge boulder up a hill, only to watch it slide down again and to repeat the task throughout eternity. Lesser known is the story of an athletic tribe of warriors that lived on the opposite side of the hill, that also did a fair amount of boulder pushing, not as punishment, but as a way to push themselves.

Kosama Legend

They did this so they could master any physical challenge, be it leaping high enough to pull coconuts off trees or working as one to turn back the tide. Yet, boulder pushing was just one part of their physical journey to reach what they called Kosama — a complete transformation of body and mind. Some days they'd practice punching large, sand-filled sacks. Other days they'd do a variety of exercises using ropes tied to tree limbs, and so on. They changed up their routine day to day so they could work every muscle group.

Kosama Legend

Today, we find Kosama in the fearless courage of those ancient warriors. It's a lifelong journey that starts with a single step in a quest for complete body transformation. To achieve Kosama is to find your way to a new you each day. It's not about getting somewhere, it's about being somewhere. Every step on the path gets you closer to the next. Every day you become stronger, better in both body and mind. Although the story of our legendary warriors has been largely forgotten, the quest to achieve Kosama remains and promises to deliver incredible results of mythical proportions to all who try and believe.