Aerobic is a cardio dance workout with easy to follow choreography. This class uses a large muscle group to exercise and get the lungs working harder, while increasing the heart rate.
Yoga-Stretching can help improve flexibility, and, consequently, range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. Stretching also increases blood flow to the muscle. This is the best way to get rid of the stress and the backpain caused by the office work. Now you may come to enjoy the ritual of stretching in your brake, at workplace!
Pilates sessions are based on muscle definition and strength and develop strength, flexibility, coordination, stability and a good posture in time. This class consists of controlled movements that help the muscles of the abdomen, arms, legs and buttocks.
Circuit training uses a variety of formats to keep you motivated while improving your overall fitness and get yourself energized. By training with free-weights, resistance-bands, and body-weight, this 60 minute workout in the morning will give you an exciting range of strengthening, stretching, balance, and core exercises. Appropriate for all fitness levels, this class is suitable for anyone willing to train all the muscle groups, a fun and exciting mix of both cardiovascular and resistance challenges to sculpt and shape the human physique. The training is also based on teamwork, so you will have a lot of fun exercising with your colleagues.
Aikido, the Way of Harmony, is a unique martial art. Aikido can be practiced by people of all ages and levels of physical fitness, as a recreational activity or as serious study. Benefits include discipline, concentration and increased physical fitness. Aikido is excellent aerobic exercise as well as self defense skills. The atmosphere of an Aikido class is formal, but friendly and noncompetitive.
TRX is a suspension training class which allows participants to work against their own weight to improve strength, balance, flexibility, and joint stability. This training consists in harder exercises than the other classes, but it’s a challenge to get fit and toned in a shorter period of time.
Kickboxing class is based on cardio workout. A great training for everyone interested in improving their fitness & stamina. This class is flexible to serve the needs of all employees – it will get beginners into shape, it will challenge advanced athletes, & both men & women are welcome! Class format integrates combinations of punches, kicks, & heavy-bag work. Additional muscle and motion exercises are incorporated to strengthen and tone. Learn the correct form for a variety of punches and kicks, while getting a great workout. You will have fun, reduce stress, & get an awesome workout. Get a kick out of getting fit, and burn up to 400 calories per hour!
What is it?
Bag Boxing is a cardio oriented class where the main element consists in hitting the heavy bag. It is not a contact fight class, there are no partner drills or sparring sessions. The benefits of achieving a high cardio working regime are well known, better body shape, weight loss via – very importantly – fat burning, increased effort resistance etc.
What are the techniques used?
The techniques used are punching, kicking, elbow strikes and knee strikes. These are executed separately or mixed in striking combos. Most of the drills consist of two minutes working sessions followed by resting for one minute. For correct learning and easier progress, the drills are also executed in the air (shadow boxing) and/or in the mirror.
For achieving a better body shape and cardio level the class contains also various other rather classic exercises, like pushups, burpees, squats, jumps, lounges etc. They can be practiced separately or mixed with striking techniques on the heavy bag.
The structure of a session totaling 1,5 hour is the following:
Thorough warm up: ~20 minutes
Bag boxing: ~60 minutes
Cooling down: ~10 minutes
The bag boxing class will take place each:
Tuesday and Thursday, from 08:30 to 10:00
Tuesday and Friday, from 18:00 to 19:30
What equipment do I need?
Boxing wraps (4 meters long ones) or boxing inner gloves, to be used under the boxing gloves
Boxing gloves (while having your own pair is recommended, the gym can provide a pair for you)
T-shirt and short or long elastic trousers
Clean shoes with thin, soft and smooth soles
Other things to know?
Sense of humor is mandatory!