Your club:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| 7:00 |
ABT / 55 min
ABTbeginner Simple, moderate‑intensity classes that are highly effective on the road to a flat abdomen, slender thighs, and toned buttocks. Numerous and precise repetitions under the supervision of a coach strengthen muscles, make the skin more flexible, and accelerate fat burning, making it an excellent way of dealing with cellulite. 
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Indoor Cycling Interval / 55 min
Indoor Cycling Intervalbeginner, advanced Interval training either aerobic (the aim is to reach 65–80–92% of HRmax) or anaerobic (the aim is to reach 65–92% of HRmax). Interval training will help you to develop the ability to regenerate quickly after physical effort. You can choose between medium-intensity (65%–80%) or high-intensity (65%–92%) training. These classes increase endurance and strengthen the circulatory system. The exercises alternate between high and low loading. In other words, you alternate between intense workout and cool down periods, which help you to regain the regeneration pulse. 
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| 8:00 |
ABTJoanna Pasternak
/ 55 min
ABTbeginner Simple, moderate‑intensity classes that are highly effective on the road to a flat abdomen, slender thighs, and toned buttocks. Numerous and precise repetitions under the supervision of a coach strengthen muscles, make the skin more flexible, and accelerate fat burning, making it an excellent way of dealing with cellulite. Joanna Pasternak
Physiotherapy master’s degree on Cracow’s Academy of Physical Education. Fitness instructor since 2005. Wellness, swimming and aqua fitness instructor as well. For a long time sport and fitness are not only Joanna’s job, but also her passion, way of life and cure to all evil. Out of fitness, almost full time mother. And if she still finds time for something, this’ll be a good movie for sure. |
Body ShapeJoanna Pasternak
/ 55 min
Body Shapebeginner, advanced Strengthening program, ideal for those who want to have strong and nicely‑defined muscles. A series of simple exercises with dumb-bells, rubber bands, and weights for legs that shape the body proportionately. Thanks to their simplicity and effectiveness, the classes are dedicated for persons of various skill, age, and fitness. Joanna Pasternak
Physiotherapy master’s degree on Cracow’s Academy of Physical Education. Fitness instructor since 2005. Wellness, swimming and aqua fitness instructor as well. For a long time sport and fitness are not only Joanna’s job, but also her passion, way of life and cure to all evil. Out of fitness, almost full time mother. And if she still finds time for something, this’ll be a good movie for sure. |
Tabata / 55 min
Tabataadvanced A combination of traditional aerobic exercises with intensive interval training. Tabata has been designed to burn fat quickly and oxygenate the entire body. If you’re tired of hours of training at the gym and want to improve the shape and endurance of your body, then these are just the classes for you.
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PilatesHonorata Osip
/ 55 min
Pilatesbeginner, advanced This Body&Mind program is based on exercises performed at the pace of your own breathing and in full concentration. The training is conducted to peaceful musical tracks, strengthens the deep muscles of the abdomen, back, and pelvis, and teaches you to maintain the correct posture. Additional equipment can be used, such as Ovoball, Toller, or Magic Circle. Honorata Osip
A graduate of the Cracow’s AGH. From an early age bound with dance, for 11 years she performed in a group of classical and contemporary dance. Fitness has been her passion for several years. She completed a sport instructor course specializing in fitness instructor. Conducts strengthening classes, i.e. ABT, Body Shape, Stomach, and mental, i.e. Stretching. Honorata is constantly developing and expanding her knowledge and skills, but her main goal is to share her passion for movement and healthy lifestyle with others. |
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| 9:00 |
Body ShapeJoanna Pasternak
/ 55 min
Body Shapebeginner, advanced Strengthening program, ideal for those who want to have strong and nicely‑defined muscles. A series of simple exercises with dumb-bells, rubber bands, and weights for legs that shape the body proportionately. Thanks to their simplicity and effectiveness, the classes are dedicated for persons of various skill, age, and fitness. Joanna Pasternak
Physiotherapy master’s degree on Cracow’s Academy of Physical Education. Fitness instructor since 2005. Wellness, swimming and aqua fitness instructor as well. For a long time sport and fitness are not only Joanna’s job, but also her passion, way of life and cure to all evil. Out of fitness, almost full time mother. And if she still finds time for something, this’ll be a good movie for sure. |
Healthy SpineJoanna Pasternak
/ 55 min
Healthy Spinebeginner, advanced Workout that strengthens the stabilizer muscles of the spine. The exercises help prevent spine disorders and minimize the consequences of overstraining the spine. The chilled-out exercises allow you to safely make the muscles of the back more flexible and reduce their tension, and, at the same time, teach you the correct posture and motion habits. Joanna Pasternak
Physiotherapy master’s degree on Cracow’s Academy of Physical Education. Fitness instructor since 2005. Wellness, swimming and aqua fitness instructor as well. For a long time sport and fitness are not only Joanna’s job, but also her passion, way of life and cure to all evil. Out of fitness, almost full time mother. And if she still finds time for something, this’ll be a good movie for sure. |
BellymaniaIwona Kot
/ 55 min
Bellymaniabeginner Medium-intensity classes aimed at strengthening the abdominal muscles and flattening the belly. The classes begin with a short warm-up, followed by standing exercises that engage the muscles of abdomen, hips, and the lower back. The next part involves a series of simple exercises on a mat, which you should perform accurately for maximum effect. Bellymania guarantees success on the road to a flat belly. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
Body ShapeIwona Kot
/ 55 min
Body Shapebeginner, advanced Strengthening program, ideal for those who want to have strong and nicely‑defined muscles. A series of simple exercises with dumb-bells, rubber bands, and weights for legs that shape the body proportionately. Thanks to their simplicity and effectiveness, the classes are dedicated for persons of various skill, age, and fitness. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
Les Mills BODYPUMP®Honorata Osip
/ 55 min
Les Mills BODYPUMP®advanced BODYPUMP™ is an original exercise program with barbells that will strengthen and shape your muscles. BODYPUMP is based on a proven formula called THE REP EFFECT™. The formula involves a large number of repetitions with moderate loading, which will let you burn fat, strengthen your muscles, and improve your physical fitness. BODYPUMP™ the best and fastest way to achieve the ideal body shape. Squats, clean and jerk exercises, and pressing will be a challenge for the main groups of muscles. You can decide on your own what loading is suitable for you and what intensity of training you prefer. The classes will never leave you bored, as the choreography and musical scores change every three months.
Honorata Osip
A graduate of the Cracow’s AGH. From an early age bound with dance, for 11 years she performed in a group of classical and contemporary dance. Fitness has been her passion for several years. She completed a sport instructor course specializing in fitness instructor. Conducts strengthening classes, i.e. ABT, Body Shape, Stomach, and mental, i.e. Stretching. Honorata is constantly developing and expanding her knowledge and skills, but her main goal is to share her passion for movement and healthy lifestyle with others. |
Les Mills BODYPUMP® / 55 min
Les Mills BODYPUMP®advanced BODYPUMP™ is an original exercise program with barbells that will strengthen and shape your muscles. BODYPUMP is based on a proven formula called THE REP EFFECT™. The formula involves a large number of repetitions with moderate loading, which will let you burn fat, strengthen your muscles, and improve your physical fitness. BODYPUMP™ the best and fastest way to achieve the ideal body shape. Squats, clean and jerk exercises, and pressing will be a challenge for the main groups of muscles. You can decide on your own what loading is suitable for you and what intensity of training you prefer. The classes will never leave you bored, as the choreography and musical scores change every three months.
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Indoor Cycling Interval / 55 min
Indoor Cycling Intervalbeginner, advanced Interval training either aerobic (the aim is to reach 65–80–92% of HRmax) or anaerobic (the aim is to reach 65–92% of HRmax). Interval training will help you to develop the ability to regenerate quickly after physical effort. You can choose between medium-intensity (65%–80%) or high-intensity (65%–92%) training. These classes increase endurance and strengthen the circulatory system. The exercises alternate between high and low loading. In other words, you alternate between intense workout and cool down periods, which help you to regain the regeneration pulse.
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Indoor Cycling Interval / 55 min
Indoor Cycling Intervalbeginner, advanced Interval training either aerobic (the aim is to reach 65–80–92% of HRmax) or anaerobic (the aim is to reach 65–92% of HRmax). Interval training will help you to develop the ability to regenerate quickly after physical effort. You can choose between medium-intensity (65%–80%) or high-intensity (65%–92%) training. These classes increase endurance and strengthen the circulatory system. The exercises alternate between high and low loading. In other words, you alternate between intense workout and cool down periods, which help you to regain the regeneration pulse.
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ABSPlatinium Team
/ 20 min
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| 10:00 |
Stretching / 55 min
Stretchingbeginner, advanced Classes that involve stretching exercises, which improve muscle flexibility and increase the range of motion at the joints, as well as help to maintain the correct body posture. The program also improves motor coordination and flexibility, and reduces muscle tension caused by stress. Thanks to a calm pace combined with steady breathing, Stretching is an ideal way to relax. The classes are perfect both for persons who spend long hours behind a desk and for the frequent participants of strength workouts.
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StretchingIwona Kot
/ 55 min
Stretchingbeginner, advanced Classes that involve stretching exercises, which improve muscle flexibility and increase the range of motion at the joints, as well as help to maintain the correct body posture. The program also improves motor coordination and flexibility, and reduces muscle tension caused by stress. Thanks to a calm pace combined with steady breathing, Stretching is an ideal way to relax. The classes are perfect both for persons who spend long hours behind a desk and for the frequent participants of strength workouts. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
StretchingIwona Kot
/ 55 min
Stretchingbeginner, advanced Classes that involve stretching exercises, which improve muscle flexibility and increase the range of motion at the joints, as well as help to maintain the correct body posture. The program also improves motor coordination and flexibility, and reduces muscle tension caused by stress. Thanks to a calm pace combined with steady breathing, Stretching is an ideal way to relax. The classes are perfect both for persons who spend long hours behind a desk and for the frequent participants of strength workouts. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
Body Shape / 55 min
Body Shapebeginner, advanced Strengthening program, ideal for those who want to have strong and nicely‑defined muscles. A series of simple exercises with dumb-bells, rubber bands, and weights for legs that shape the body proportionately. Thanks to their simplicity and effectiveness, the classes are dedicated for persons of various skill, age, and fitness.
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Pilates / 55 min
Pilatesbeginner, advanced This Body&Mind program is based on exercises performed at the pace of your own breathing and in full concentration. The training is conducted to peaceful musical tracks, strengthens the deep muscles of the abdomen, back, and pelvis, and teaches you to maintain the correct posture. Additional equipment can be used, such as Ovoball, Toller, or Magic Circle.
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| 11:00 |
Bellymania / 55 min
Bellymaniabeginner Medium-intensity classes aimed at strengthening the abdominal muscles and flattening the belly. The classes begin with a short warm-up, followed by standing exercises that engage the muscles of abdomen, hips, and the lower back. The next part involves a series of simple exercises on a mat, which you should perform accurately for maximum effect. Bellymania guarantees success on the road to a flat belly.
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Bellymania / 55 min
Bellymaniabeginner Medium-intensity classes aimed at strengthening the abdominal muscles and flattening the belly. The classes begin with a short warm-up, followed by standing exercises that engage the muscles of abdomen, hips, and the lower back. The next part involves a series of simple exercises on a mat, which you should perform accurately for maximum effect. Bellymania guarantees success on the road to a flat belly.
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| 17:00 |
Body ShapeIwona Kot
/ 55 min
Body Shapebeginner, advanced Strengthening program, ideal for those who want to have strong and nicely‑defined muscles. A series of simple exercises with dumb-bells, rubber bands, and weights for legs that shape the body proportionately. Thanks to their simplicity and effectiveness, the classes are dedicated for persons of various skill, age, and fitness. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
Tabata / 55 min
Tabataadvanced A combination of traditional aerobic exercises with intensive interval training. Tabata has been designed to burn fat quickly and oxygenate the entire body. If you’re tired of hours of training at the gym and want to improve the shape and endurance of your body, then these are just the classes for you. 
|
Les Mills BODYPUMP®Honorata Osip
/ 55 min
Les Mills BODYPUMP®advanced BODYPUMP™ is an original exercise program with barbells that will strengthen and shape your muscles. BODYPUMP is based on a proven formula called THE REP EFFECT™. The formula involves a large number of repetitions with moderate loading, which will let you burn fat, strengthen your muscles, and improve your physical fitness. BODYPUMP™ the best and fastest way to achieve the ideal body shape. Squats, clean and jerk exercises, and pressing will be a challenge for the main groups of muscles. You can decide on your own what loading is suitable for you and what intensity of training you prefer. The classes will never leave you bored, as the choreography and musical scores change every three months.
Honorata Osip
A graduate of the Cracow’s AGH. From an early age bound with dance, for 11 years she performed in a group of classical and contemporary dance. Fitness has been her passion for several years. She completed a sport instructor course specializing in fitness instructor. Conducts strengthening classes, i.e. ABT, Body Shape, Stomach, and mental, i.e. Stretching. Honorata is constantly developing and expanding her knowledge and skills, but her main goal is to share her passion for movement and healthy lifestyle with others. |
Indoor Cycling Interval / 55 min
Indoor Cycling Intervalbeginner, advanced Interval training either aerobic (the aim is to reach 65–80–92% of HRmax) or anaerobic (the aim is to reach 65–92% of HRmax). Interval training will help you to develop the ability to regenerate quickly after physical effort. You can choose between medium-intensity (65%–80%) or high-intensity (65%–92%) training. These classes increase endurance and strengthen the circulatory system. The exercises alternate between high and low loading. In other words, you alternate between intense workout and cool down periods, which help you to regain the regeneration pulse.
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Indoor Cycling Interval / 55 min
Indoor Cycling Intervalbeginner, advanced Interval training either aerobic (the aim is to reach 65–80–92% of HRmax) or anaerobic (the aim is to reach 65–92% of HRmax). Interval training will help you to develop the ability to regenerate quickly after physical effort. You can choose between medium-intensity (65%–80%) or high-intensity (65%–92%) training. These classes increase endurance and strengthen the circulatory system. The exercises alternate between high and low loading. In other words, you alternate between intense workout and cool down periods, which help you to regain the regeneration pulse.
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Indoor Cycling Endurance / 55 min
Indoor Cycling Endurancebeginner Exercises in which you reach 65–75–80% of HRmax (heart rate maximum). It is a low- and medium-intensity workout, recommended especially for beginners, that will let you burn fat fast. To give you more details, Endurance are exercises that increase aerobic capacity by using fats as the main source of energy. Note that aerobic effort is the key to success in endurance training. ENDURANCE training should be given the highest share of your training time as it is the foundation for building fitness and further training goals. Regardless of whether you are a world-class athlete, a regular patron of the Spinning® classes, or a beginner, this is the zone where you should spend the most of your workout time. Building up an aerobic base is a very important step for development at a certain stage. Remember: a strong aerobic base will allow your body to adapt better and increase the benefits of anaerobic training once you take up these exercises. The period of building up the aerobic base should last from 6 to 12 weeks.
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/ 55 min
beginner, advanced
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| 18:00 |
Energy JumpIwona Kot
/ 55 min
Energy Jumpbeginner, advanced Classes that defy the law of gravity but follow the law of having a great fun. The trampoline for aerobics is a durable jumping mat. The classes are dedicated not only for relentless athletes and young persons who have trained for a long time. Everyone can train on a trampoline, regardless of their age and sex. Aerobic on trampolines is an interval workout, which involves alternating efforts. The workout has many benefits for both the body and the mind. It’s an amazing way to get rid of everyday stress and tension. It’s a safe form of exercises, which strengthens muscles without straining the joints. Apart from improving blood circulation, a trampoline also benefits the respiratory system and allows for an effective training of balance. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
BellymaniaIwona Kot
/ 55 min
Bellymaniabeginner Medium-intensity classes aimed at strengthening the abdominal muscles and flattening the belly. The classes begin with a short warm-up, followed by standing exercises that engage the muscles of abdomen, hips, and the lower back. The next part involves a series of simple exercises on a mat, which you should perform accurately for maximum effect. Bellymania guarantees success on the road to a flat belly. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
StretchingHonorata Osip
/ 55 min
Stretchingbeginner, advanced Classes that involve stretching exercises, which improve muscle flexibility and increase the range of motion at the joints, as well as help to maintain the correct body posture. The program also improves motor coordination and flexibility, and reduces muscle tension caused by stress. Thanks to a calm pace combined with steady breathing, Stretching is an ideal way to relax. The classes are perfect both for persons who spend long hours behind a desk and for the frequent participants of strength workouts. Honorata Osip
A graduate of the Cracow’s AGH. From an early age bound with dance, for 11 years she performed in a group of classical and contemporary dance. Fitness has been her passion for several years. She completed a sport instructor course specializing in fitness instructor. Conducts strengthening classes, i.e. ABT, Body Shape, Stomach, and mental, i.e. Stretching. Honorata is constantly developing and expanding her knowledge and skills, but her main goal is to share her passion for movement and healthy lifestyle with others. |
Zumba®Barbara Adukowska
/ 55 min
Zumba®beginner, advanced A fusion of dance and aerobics inspired by dance rhythms. The choice of steps, combination of movements, and music guarantees great fun and provides an enormous dose of energy. Zumba® is a cardio workout with the elements of endurance training and body-shaping – one of the most pleasurable ways of burning calories for everyone, regardless of age or skill. Barbara Adukowska
She couldn’t stay in one place since childhood. Ballroom dancing was her first passion, then skiing, snowboard, swimming and basketball. Finally she became mother and then she discovered Zumba® classes. The thing which at first was meant to be just form of relaxation, became her love since first classes. Zumba® is a dance which gives enormous power and happiness. It makes you forget about your worries and weights of everyday life. Thanks to Zumba® you’ll lose additional kilograms, adding yourself wings. Because Barbara wanted to spread her passion to others, she became Zumba®, Zumba Kids & Kids Jr. instructor. Her motto: “Who doesn’t try, will not gain”. |
KettlebellHonorata Osip
/ 55 min
Kettlebellbeginner, advanced Kettlebell is an effective way to shape your body and reduce fat by engaging many muscles at the same time. This unique equipment with a non-centralized center of gravity is an excellent way to build up functional strength that helps you perform daily activities. The classes are not complicated, but they require greater effort than the traditional fitness classes. Honorata Osip
A graduate of the Cracow’s AGH. From an early age bound with dance, for 11 years she performed in a group of classical and contemporary dance. Fitness has been her passion for several years. She completed a sport instructor course specializing in fitness instructor. Conducts strengthening classes, i.e. ABT, Body Shape, Stomach, and mental, i.e. Stretching. Honorata is constantly developing and expanding her knowledge and skills, but her main goal is to share her passion for movement and healthy lifestyle with others. |
Body Shape / 55 min
Body Shapebeginner, advanced Strengthening program, ideal for those who want to have strong and nicely‑defined muscles. A series of simple exercises with dumb-bells, rubber bands, and weights for legs that shape the body proportionately. Thanks to their simplicity and effectiveness, the classes are dedicated for persons of various skill, age, and fitness.
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/ 55 min
advanced Exercises on bikes, in which you reach 75–85% of HRmax (heart rate maximum). The workout focuses mainly on developing character, and requires intense physical effort. The classes are dedicated for moderately advanced and advanced persons who have already built up their aerobic base. Strength training can be taken up after 6–12 weeks of regular workout in the Endurance Zone. The heart rate in the Strength Energy Zone approaches the threshold at which the body transfers from aerobic to anaerobic metabolism. This is a more difficult but necessary session in every training cycle that develops physical and mental strength. Working out in this energy zone predominantly improves the functioning of the cardiovascular system.
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Indoor Cycling Endurance / 55 min
Indoor Cycling Endurancebeginner Exercises in which you reach 65–75–80% of HRmax (heart rate maximum). It is a low- and medium-intensity workout, recommended especially for beginners, that will let you burn fat fast. To give you more details, Endurance are exercises that increase aerobic capacity by using fats as the main source of energy. Note that aerobic effort is the key to success in endurance training. ENDURANCE training should be given the highest share of your training time as it is the foundation for building fitness and further training goals. Regardless of whether you are a world-class athlete, a regular patron of the Spinning® classes, or a beginner, this is the zone where you should spend the most of your workout time. Building up an aerobic base is a very important step for development at a certain stage. Remember: a strong aerobic base will allow your body to adapt better and increase the benefits of anaerobic training once you take up these exercises. The period of building up the aerobic base should last from 6 to 12 weeks.
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| 18:30 |
ABSPlatinium Team
/ 20 min
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ABSPlatinium Team
/ 20 min
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ABSPlatinium Team
/ 20 min
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| 19:00 |
/ 55 min
beginner, advanced 
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StepIwona Kot
/ 55 min
Stepadvanced A dance and choreography workout on special platforms. Step is excellent for shaping the muscles of the legs and buttocks, and strengthens the cardiomuscular system, improves physical fitness, and helps you to lose fat. Sequences of simple steps and their evolution allows for adjusting the classes to each level of skill, which makes them extremely attractive. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
Energy JumpIwona Kot
/ 55 min
Energy Jumpbeginner, advanced Classes that defy the law of gravity but follow the law of having a great fun. The trampoline for aerobics is a durable jumping mat. The classes are dedicated not only for relentless athletes and young persons who have trained for a long time. Everyone can train on a trampoline, regardless of their age and sex. Aerobic on trampolines is an interval workout, which involves alternating efforts. The workout has many benefits for both the body and the mind. It’s an amazing way to get rid of everyday stress and tension. It’s a safe form of exercises, which strengthens muscles without straining the joints. Apart from improving blood circulation, a trampoline also benefits the respiratory system and allows for an effective training of balance. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
Body ShapeAgata Wójcik
/ 55 min
Body Shapebeginner, advanced Strengthening program, ideal for those who want to have strong and nicely‑defined muscles. A series of simple exercises with dumb-bells, rubber bands, and weights for legs that shape the body proportionately. Thanks to their simplicity and effectiveness, the classes are dedicated for persons of various skill, age, and fitness. Agata Wójcik
Energetic, charismatic, uncompromising – recognized by the characteristic laughter and cut ripost well known to the participants of her classes. Associated with sport for several years and although the tattoos visible today do not indicate this, she began as… a ballerina! Unconditional love for water meant that in 2005 Agata became one of the precursors of Aqua Aerobics in Cracow. Today, a qualified fitness instructor with extensive experience, runs strengthening, mental, functional and choreographic classes – so there is plenty to choose from! Intrigued? We invite you to Agata for trainings! |
Healthy SpineHonorata Osip
/ 55 min
Healthy Spinebeginner, advanced Workout that strengthens the stabilizer muscles of the spine. The exercises help prevent spine disorders and minimize the consequences of overstraining the spine. The chilled-out exercises allow you to safely make the muscles of the back more flexible and reduce their tension, and, at the same time, teach you the correct posture and motion habits. Honorata Osip
A graduate of the Cracow’s AGH. From an early age bound with dance, for 11 years she performed in a group of classical and contemporary dance. Fitness has been her passion for several years. She completed a sport instructor course specializing in fitness instructor. Conducts strengthening classes, i.e. ABT, Body Shape, Stomach, and mental, i.e. Stretching. Honorata is constantly developing and expanding her knowledge and skills, but her main goal is to share her passion for movement and healthy lifestyle with others. |
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Indoor Cycling Interval / 55 min
Indoor Cycling Intervalbeginner, advanced Interval training either aerobic (the aim is to reach 65–80–92% of HRmax) or anaerobic (the aim is to reach 65–92% of HRmax). Interval training will help you to develop the ability to regenerate quickly after physical effort. You can choose between medium-intensity (65%–80%) or high-intensity (65%–92%) training. These classes increase endurance and strengthen the circulatory system. The exercises alternate between high and low loading. In other words, you alternate between intense workout and cool down periods, which help you to regain the regeneration pulse.
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| 20:00 |
Les Mills BODYPUMP® / 55 min
Les Mills BODYPUMP®advanced BODYPUMP™ is an original exercise program with barbells that will strengthen and shape your muscles. BODYPUMP is based on a proven formula called THE REP EFFECT™. The formula involves a large number of repetitions with moderate loading, which will let you burn fat, strengthen your muscles, and improve your physical fitness. BODYPUMP™ the best and fastest way to achieve the ideal body shape. Squats, clean and jerk exercises, and pressing will be a challenge for the main groups of muscles. You can decide on your own what loading is suitable for you and what intensity of training you prefer. The classes will never leave you bored, as the choreography and musical scores change every three months.
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StretchingIwona Kot
/ 55 min
Stretchingbeginner, advanced Classes that involve stretching exercises, which improve muscle flexibility and increase the range of motion at the joints, as well as help to maintain the correct body posture. The program also improves motor coordination and flexibility, and reduces muscle tension caused by stress. Thanks to a calm pace combined with steady breathing, Stretching is an ideal way to relax. The classes are perfect both for persons who spend long hours behind a desk and for the frequent participants of strength workouts. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
Body ShapeIwona Kot
/ 55 min
Body Shapebeginner, advanced Strengthening program, ideal for those who want to have strong and nicely‑defined muscles. A series of simple exercises with dumb-bells, rubber bands, and weights for legs that shape the body proportionately. Thanks to their simplicity and effectiveness, the classes are dedicated for persons of various skill, age, and fitness. Iwona Kot
Cracow’s Academy of Physical Education student. In relationship with sport since childhood – horse riding, after that short adventure with modern dance, few years of sports acrobatics and for a few years now – fitness. She runs classes for 200%! She tries to make her trainings not only effective, but also interesting and boredom-free. Thanks to charisma, great technique and knowledge, which she deepens systematically, she doesn’t have any problems with that. During classes she duffs everybody up – her pupils call her “Sweet Killer” 🙂 But she can also take care of beginners. She knows how to adjust classes level to her group, so anyone can join her trainings. Iwona loves choreography, but strengthening classes bring her satisfaction – especially when she sees smiling faces of participants before, during and especially AFTER training. And their kilograms lose and progress in training are the best prize for work in which she puts so much energy and engagement. She’s a versatile instructor and, as she says herself, she slowly matures into mental classes. |
PilatesAgata Wójcik
/ 55 min
Pilatesbeginner, advanced This Body&Mind program is based on exercises performed at the pace of your own breathing and in full concentration. The training is conducted to peaceful musical tracks, strengthens the deep muscles of the abdomen, back, and pelvis, and teaches you to maintain the correct posture. Additional equipment can be used, such as Ovoball, Toller, or Magic Circle. Agata Wójcik
Energetic, charismatic, uncompromising – recognized by the characteristic laughter and cut ripost well known to the participants of her classes. Associated with sport for several years and although the tattoos visible today do not indicate this, she began as… a ballerina! Unconditional love for water meant that in 2005 Agata became one of the precursors of Aqua Aerobics in Cracow. Today, a qualified fitness instructor with extensive experience, runs strengthening, mental, functional and choreographic classes – so there is plenty to choose from! Intrigued? We invite you to Agata for trainings! |
Zumba®Barbara Adukowska
/ 55 min
Zumba®beginner, advanced A fusion of dance and aerobics inspired by dance rhythms. The choice of steps, combination of movements, and music guarantees great fun and provides an enormous dose of energy. Zumba® is a cardio workout with the elements of endurance training and body-shaping – one of the most pleasurable ways of burning calories for everyone, regardless of age or skill. Barbara Adukowska
She couldn’t stay in one place since childhood. Ballroom dancing was her first passion, then skiing, snowboard, swimming and basketball. Finally she became mother and then she discovered Zumba® classes. The thing which at first was meant to be just form of relaxation, became her love since first classes. Zumba® is a dance which gives enormous power and happiness. It makes you forget about your worries and weights of everyday life. Thanks to Zumba® you’ll lose additional kilograms, adding yourself wings. Because Barbara wanted to spread her passion to others, she became Zumba®, Zumba Kids & Kids Jr. instructor. Her motto: “Who doesn’t try, will not gain”. |
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| 21:00 |
StretchingHonorata Osip
/ 55 min
Stretchingbeginner, advanced Classes that involve stretching exercises, which improve muscle flexibility and increase the range of motion at the joints, as well as help to maintain the correct body posture. The program also improves motor coordination and flexibility, and reduces muscle tension caused by stress. Thanks to a calm pace combined with steady breathing, Stretching is an ideal way to relax. The classes are perfect both for persons who spend long hours behind a desk and for the frequent participants of strength workouts. Honorata Osip
A graduate of the Cracow’s AGH. From an early age bound with dance, for 11 years she performed in a group of classical and contemporary dance. Fitness has been her passion for several years. She completed a sport instructor course specializing in fitness instructor. Conducts strengthening classes, i.e. ABT, Body Shape, Stomach, and mental, i.e. Stretching. Honorata is constantly developing and expanding her knowledge and skills, but her main goal is to share her passion for movement and healthy lifestyle with others. |
Les Mills BODYPUMP® / 55 min
Les Mills BODYPUMP®advanced BODYPUMP™ is an original exercise program with barbells that will strengthen and shape your muscles. BODYPUMP is based on a proven formula called THE REP EFFECT™. The formula involves a large number of repetitions with moderate loading, which will let you burn fat, strengthen your muscles, and improve your physical fitness. BODYPUMP™ the best and fastest way to achieve the ideal body shape. Squats, clean and jerk exercises, and pressing will be a challenge for the main groups of muscles. You can decide on your own what loading is suitable for you and what intensity of training you prefer. The classes will never leave you bored, as the choreography and musical scores change every three months.
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ABSPlatinium Team
/ 20 min
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Les Mills BODYPUMP® / 55 min
Les Mills BODYPUMP®advanced BODYPUMP™ is an original exercise program with barbells that will strengthen and shape your muscles. BODYPUMP is based on a proven formula called THE REP EFFECT™. The formula involves a large number of repetitions with moderate loading, which will let you burn fat, strengthen your muscles, and improve your physical fitness. BODYPUMP™ the best and fastest way to achieve the ideal body shape. Squats, clean and jerk exercises, and pressing will be a challenge for the main groups of muscles. You can decide on your own what loading is suitable for you and what intensity of training you prefer. The classes will never leave you bored, as the choreography and musical scores change every three months.
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ABSPlatinium Team
/ 20 min
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ABSPlatinium Team
/ 20 min
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