Duration: 60 minutes

Intensity: **

Need: Indoor shoes and Towel

Goal: This full-body barbell workout will burn calories, shape and tone your entire body, increase core strength and improve bone health.

Real muscles training. Using plates and barbells you strengthen all muscle groups in a series of exercises. (Warm-up/ legs/ chest/ back/ triceps/ biceps/ legs/ shoulders/ abdominals/ cool down.) During the class you’ll use a les mills smart bar and weight plates and a step. These will be supplied in the class. There is often said that BODYPUMP™ is the fastest way to get in shape. Burn calories and increase your metabolism.

Our BODYPUMP™ instructors provide options to suit everyone. It’s a good idea to start with really light weights or even just a bar. Start slowly with just one to two classes a week and build up from four or five tracks to a full class. You’ll find your fitness and strength improves over a number of sessions.

This program is based on THE REP EFFECT, a proven formula that exhausts muscles using light weights, while performing high repetitions – this is the secret to developing lean, athletic muscles.

Duration: 45 minutes

Intensity: **

Need: Indoor shoes and Towel

Goal: This full-body barbell workout will burn calories, shape and tone your entire body, increase core strength and improve bone health.

What are the Benefits of the 45 min format?

The original LES MILLS barbell workout in a condensed 45-minute format. You will burn a lot of calories because of the compound exercises. The shorter format is just as effective.

Duration: 30 minutes

Intensity: ****

Need: Indoor shoes and towel

Goal: There’s no disputing it. It’s scientifically proven that LES MILLS GRIT works. The HIIT training effect means you burn calories for hours after the workout, increase aerobic fitness, unleash fast-twitch muscle fibers and grow lean muscle tissue, burning fat.

Les Mills Grit Strength is a 30-minute high-intensity interval training workout, designed to improve strength and build lean muscle.

This workout uses barbell, weight plate and body weight exercises to blast all major muscle groups

 

Advantages:

1. Rapidly improve strength

2. Put your metabolism into overdrive, burning calories for hours after the workout (EPOC effect)

3. Increase lean muscle

Go hard or go home!

Pay attention: Due to the high intensity this work-out is not recommended for beginners and people with injuries.

Duration: 45 minutes

Intensity: ***

Need: Indoor shoes and towel

Goal: Jumping® has a favourable effect on the cardiovascular system, increases lung capacity and overall endurance.

Jumping® is a dynamic fitness training system, conducted on specially developed Jumping® PROFI trampolines. Jumping® was born of the idea of developing a training program, that would considerably strengthen body and mind while keeping fun in mind. The basis of Jumping® is a combination of fast and slow jumps, variations of traditional aerobic steps, dynamic sprints and ”power sports” elements. The complexity of the exercises guarantees that one’s whole body will be strengthened.

Jumping® is three times more effective than jogging. This is due to the constant gravitational changes, which involve more than 400 muscles being tightened and relaxed at the same time. Far more than is the case with most other types of endurance sports.

The class is accessible for everybody since you are able to train at your own level.

Duration: 45 minutes

Intensity: ****

Need: Indoor shoes, Towel and eventual boxing gloves (You can also buy them at mac)

Goal: You will work on your fitness level, strength and you will burn an enormous amount of fat without even noticing it!

BoX-Kick is a group class with the use of a KickBag. You will learn boxing skills to the rhythm of the music. The movements are an excellent way to work on your fitness level, burning fat and to relieve stress. Everybody can do it: trained, untrained, young or old. BoX-Kick is called “The ultimate Workout” and not without a reason! You will work on your fitness level, strength and you will burn an enormous amount of fat without even noticing it! BoX-Kick is FUN!

 

Duration: 60 minutes

Intensity: ***

Needs: Indoor shoes and towel

Goal: Increase your body’s fat burn capacity, improve hormone regulation and strengthen total body.

This fun interval training combines Aerobics, step- and weight training. In class we make use of weights, elastical bands, barbell and bosuballs.

Level: no difficult steps but hard work!

Duration: 60 minutes

Intensity: ***

Need: Indoor shoes and towel

Goal: You will work on your fitness level, strength and you will burn an enormous amount of fat without even noticing it!

This ultimate workout is for the Body u Really Need. An accessible, effective and overall motivating group class that works on all aspects to create a fitter, stronger and toned body. This is THE workout if you want to burn lots of calories and get your body in shape! Cardio, power training and core training – all in one workout.

During this workout you will be using XCO trainers and the STEP. XCO trainers are aluminium tubes filled with grit, and they enable you to burn more calories and force more impact on your muscles. The use of the STEP during this workout creates overload that is necessary to achieve physical progress.

Scientific proof shows that working out with Xco’s results in:

• a better shape

• optimal fat burning

• burning more calories

• stronger core muscles

• reducing lower back problems

• better posture

• a toned body

In other words: with the use of XCo’s your workout is even more effective!!

Duration: 60 minutes

Intensity: ***

Need: Towel and indoor shoes (Or spinning shoes with SPD clips)

Goal: Improve your aerobic fitness and burn calories and fat

Spinning! Who doesn’t know this bicycle training! Spinning is burning energy and steadily improving one’s stamina! During a spinning workout you will be taken through a combination training options like interval, climbing, downhill, running etc… You burn calories after calories after calories, provided you pedal hard enough of course!

Duration: 45 minutes

Intensity: ***

Need: Indoor shoes and Towel

Goal: Experience the motivation and coaching with a Personal Trainer and experience fast results!

(HIIT = high intensity interval training) A highly effective HIIT circuittraining in a small group. One trainer with a maximum of 12 people. We use different materials like Plyo box, TRX, VIPR, balls and barbells. The exercises are tough and last round 30 seconds in three or four rounds.

Is a Personal Trainer one step too high? Maybe you will like Small Group Training better. Attention, results and fun are the number one focus. Have a diversity of exercises and work your flexibility, posture, stability, coordination and train all muscles groups. If you like diversity and don’t want to get bored, Small Group Training is just your thing.

Duration: 30 minutes

Intensity: *

Need: Indoor shoes and Towel

Goal: Get that Six Pack! During Core Training you will strengthen your core. Enjoy more balance during your daily life and sports.

In just 30 minutes core training gives you a challenging workout. Work your abs & lower back and get in shape fast.

Duration: 45 minuten

Intensity: **

Needs: Indoor shoes and towel

Goal: Become bikini proof with this effective group class

With our half an hour BBB class we tackle the so called ‘problem area’ which allows you to become slimmer and more toned just where you want it.

Time: 45 minutes
Intensity:***
Need: Indoor and outdoor shoes, water

Want to participate in an obstacle run but don’t know how or where to start?
Now is your chance to go for it! Niels designed a special class to prepare you for an obstacle run of any kind. In the class you learn running skills, you work with HIIT : high intensity training. You improve your stamina and strength.
Moreover it is great to join an obstacle run with a team! Go GO Go..!

Obstacles run program:

30 jun - Spartan Race Maastricht Sprint
23 jun - Caveman Run Valkenburg
15 sep - Caveman Run Ice Edition Landgraaf

Keep an eye on the online schedule to see if the training is indoor or outdoor!