Twenty-minute belly-shaping classes. Each session involves a series of exercises in two or three circuits. The exercises are selected to ensure that all abdominal muscles are engaged (abdominals, oblique muscles, and transverse abdominal muscle). It’s an ideal training program for persons who want to work on their abdomen and save time. Forget exercising the abdomen alone – come train with us!
Les Mills BODYPUMP®
Les Mills BODYPUMP®
Difficulty: advanced
Intensity: intense
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.
Bellymania
Bellymania
Difficulty: beginner
Intensity: moderate
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.
Glutemania
Glutemania
Difficulty: beginner, advanced
Intensity: moderate
A Quick Class workout for toning and shaping the buttocks.
Body Shape
Body Shape
Difficulty: beginner, advanced
Intensity: moderate
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.
ABT
ABT
Difficulty: beginner
Intensity: moderate
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.
Mixed
Difficulty: beginner, advanced
Intensity: intense
Cardio
Aerobic
Tabata
Tabata
Difficulty: advanced
Intensity: intense
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.
Energy Jump
Energy Jump
Difficulty: beginner, advanced
Intensity: intense
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.
Step
Step
Difficulty: advanced
Intensity: moderate
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.
Functional
Functional Training
Functional Training
Difficulty: beginner, advanced
Intensity: moderate
Thirty-minute classes that strengthen and shape the entire body. Each training session involves a few exercises that engage all parts of the body. The classes are an ideal solution for persons who want to effectively improve their fitness and body shape fast. Come and see for yourself how functional training benefits your fitness!
Kettlebell
Kettlebell
Difficulty: beginner, advanced
Intensity: intense
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.
Dance
Zumba®
Zumba®
Difficulty: beginner, advanced
Intensity: intense
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.
Mental
Healthy Spine
Healthy Spine
Difficulty: beginner, 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.
Pilates
Pilates
Difficulty: beginner, 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.
Pilates/Stretching
Pilates/Stretching
Difficulty: beginner, advanced
Pilates – 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.
Stretching – 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.
Stretching
Stretching
Difficulty: beginner, 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.
Indoor cycling
Indoor Cycling Interval
Indoor Cycling Interval
Difficulty: beginner, advanced
Intensity: intense
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.
Indoor Cycling Endurance
Indoor Cycling Endurance
Difficulty: beginner
Intensity: moderate
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.
Difficulty: advanced
Intensity: intense
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.