Tae bo

Tae Bo is a system of physical fitness that incorporates martial arts techniques such as kicks and punches. Tae Bo has been described as an excellent cardiovascular workout with great variety. Thanks to the movements it includes, Tae Bo is effective at toning and defining the body's muscles. It can also improve balance, flexibility and coordination. The cardiovascular benefits come from the dance-like movements added to an already highly energetic workout. An hour of Tae Bo burns 500 to 800 calories.... so don't skip it!  

Jumping

Jumping is a dynamic group workout that combines cardio training, strength work and fun, all to the rhythm of music. The session is led by an instructor and alternates between fast and slower sequences. Why you'll love jumping:

• effectively burns calories and fat
• strengthens the whole body (legs, glutes, core)
• improves fitness, coordination and balance
• is gentle on the joints thanks to the trampoline's flexibility
• suitable for beginners and advanced participants alike

The workout is fun, energetic, and ideal for anyone who wants to get their body moving and leave in a good mood.  

PUMP fx

PumpFx is a fitness-endurance training that combines strength training and cardio, which has a positive effect on the cardiovascular system, fitness, fat burning, and also increasing strength and endurance. During a 55-minute intensive workout you'll exercise all muscle groups using a barbell, dumbbells, a step, and your own body weight, and as a result, after just a few sessions you'll feel better fitness, see toning of selected areas, and weight loss.  

TABATA

This is a high-intensity interval training that has been proven to improve performance and fitness in a very short time. The workout consists of eight 20-second exercises performed at 100% effort, interspersed with 10 seconds of rest. The key to the effectiveness of Tabata training appears to be the short rest intervals between exercises.  

Functional Training

Training that improves your technique, strength and fitness. It's based on the most fundamental exercises such as squats, deadlifts, push-ups, or pull-ups. The work is done mainly with your own body weight, but also with kettlebells, resistance bands, a fit ball, and other equipment. The main idea of functional training is to improve habits in everyday life too, such as correct posture, lifting heavier loads from the ground, etc. The class is structured as follows: 10 min. warm-up 40 min. main training unit 10 min. stretching  

Healthy Back

A group workout focused on compensating for a sedentary lifestyle and one-sided physical strain. Goal of the workout:

• improving posture
• strengthening the deep spinal stabilization system
• mobilization of the joints and spine
• practicing proper breathing patterns

During the class, selected elements from various training methods are used – DNS – developmental kinesiology, Physio yoga, Mojzisova method, Kaltenborn, Freeman Brunkow, Pilates, Respiratory physiotherapy.  

SPS system

It is suitable for people with back problems and for people who want to prevent spinal disorders. The workout consists of a sequence of exercises based on the method of MUDr. Richard Smisek, which help to properly activate spiral muscle chains, thereby enabling regeneration of the intervertebral discs and back muscles. The exercise is performed using an elastic rope.  

Bosu core&rehab

The goal of the workout is to activate the body's deep stabilization system using the BOSU® BALANCE TRAINER balance tool, based on the principles of developmental kinesiology. Suitable as prevention against injuries and falls, or after a joint injury and individual training. Workout content: Precise practice of postures as basic starting body positions that condition subsequent facilitation of the centration-stabilization function. Activation in higher positions respecting the principles of motor ontogenesis. Disruption of selected postural positions in the support zone using the BOSU® balance aid  

Pilates

Pilates is an exercise program for everyone, focused on strengthening the deep stabilization system – the core, as well as superficial and deep muscle groups. The combination of controlled movement and specific breathing supports the connection between body and mind. Proper execution of the exercises improves postural alignment and flexibility. Various aids can be used during the workout, such as light dumbbells, a Pilates ring, a foam roller, resistance bands, an overball, and similar equipment.  

Stronger & Healthy

This group workout is focused on strengthening the whole body. The introductory part begins with a warm-up lasting about 10 minutes, during which the body is thoroughly prepared for further exertion. The main part consists of seven stations where full-body exercises are performed, with exercises rotating for the whole body. The workout primarily focuses on building strength abilities, as well as maintaining and increasing overall fitness levels. The final part brings various stimuli in the form of breathing exercises, or alternatively gives the body a solid final push by working the core at the end of the session.  

Core

Group CORE training is focused on improving the strength and stability of the midsection. The training focuses not only on the aesthetic function of the abdominal muscles but also strengthens the muscles of the inner stabilization system. It improves trunk stability and overall posture, which will help you function more easily and without pain in various activities and everyday life. The workout takes place in a group format. By using your own body weight as well as various equipment, a varied workout is ensured. It is also suitable for complete beginners who have no previous training experience.  

Stepforming 

Step Forming is an experience of a great workout that will energize you and help you achieve your fitness goals. The class is designed to help you improve your fitness, strengthen your muscles, and burn calories, all accompanied by motivating music. A dynamic warm-up prepares the body for exercise, various step combinations on the step platform improve coordination, and after the cardio section we focus on strengthening exercises that help tone and shape the body, which we then release and stretch out during the final stretching.  

Mobility & stretching 

The Mobility & Stretching class focuses on improving joint mobility, muscle flexibility, and overall body functionality. It helps release tight areas, improve posture, and prevent injuries during training as well as in everyday life. Regular practice supports better breathing, circulation, and also brings a feeling of lightness and relaxation. It is an ideal class for anyone who wants to keep their body ready to perform, but also wants to feel freer and more natural in their movement.  

Body sculpt

A comprehensive strength workout focused on shaping and toning the whole body. It combines aerobic elements with strength training, often using simple equipment such as dumbbells, resistance bands, fit balls, or body weight. Goal of the workout:

• strengthen muscles and increase endurance
• improve posture
• support fat burning and overall physical fitness
• shape and tone problem areas (abdomen, glutes, thighs, arms)

 

Power hour

Your hour of energy! Get ready for a workout that will kick you into gear. 4 phases, a professional approach, but at your own pace. Discover your strength and enjoy the vibe!

1. MOBILITY & WARM UP Dynamic start, quick mobilization and preparing the body to perform, to the rhythm of music.
2. CORE & GLUTES Activation of the core and glute muscles. We build stability and strength exactly where it's needed most.
3. HIIT & STRENGTH The main event! A strength-fitness component that shows you how to train effectively. We work hard, but with proper technique.
4. FINISHER The finale, all out! A short burst of energy and a real rush of endorphins. Give it everything you've got

 

Fly Yoga

Fly Yoga is a gentle workout in a suspended hammock that combines elements of yoga, stretching, and relaxation. During the class we work on flexibility, mobility, correct posture, and strengthening the core, while also releasing tension in the back and the whole body. The hammock allows exercises to be performed with less strain on the joints and offers new possibilities for stretching and movement. The workout is suitable for beginners as well as for those who already have experience with yoga or stretching.  

Indoor cycling

Indoor cycling is a dynamic group workout on premium bikes that combines music, group energy, and training adapted to your current fitness level. Thanks to interactive telemetry, you track your performance and training data directly during the ride in real time. You set the intensity yourself, so the class is suitable for both beginners and experienced athletes. After the workout you receive a report with your results, allowing you to track your progress and gradually push your limits.