ATHLETIC CLASSES

BODYATTACK™

Duration: 55 minutes
Intensity: ☆☆☆
Need: Indoor shoes and Towel

Goal: You’ll build stamina and our sports-inspired moves will improve your coordination and agility. Get quicker off the mark in everything you do.
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BODYATTACK™ is a high-energy fitness class with moves that cater for total beginners to total addicts. We combine athletic movements like running, lunging and jumping with strength exercises such as push-ups and squats. A LES MILLS™ instructor will pump out energizing tunes and lead you through the workout challenging your limits in a good way, burning up to 730 calories* and leaving you with a sense of achievement.

BODYPUMP™ 60 min. (live & Virtual)

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.
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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.)
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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.
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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.
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BODYPUMP
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.

BODYPUMP™ 45 min. (live & Virtual)

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.
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What are the Benefits of the 45 min format?
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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.

GRIT™ Strength (live & Virtual)

Duration: 30 minutes
Intensity: ☆☆☆
Need: Indoor shoes and Towel

GRIT™ Strength is a 30-minute high-intensity interval training (HIIT) 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. GRIT™ Strength takes cutting edge HIIT and combines it with powerful music and inspirational coaches who will be down on the floor with you, motivating you to go harder to get fit, fast. This workout uses barbell, weight plate and body weight exercises to blast all major muscle groups
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Advantages:
 Rapidly improve cardiovascular fitness
 Increase speed
 You get a slim and athletic body
 Maximize calorie burn during the workout
 Set new fitness goals – then smash them!
 Forget hours of training - 30 minutes is all it takes
 Train together with a motivated team at your own pace
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Pay attention: Due to the high intensity this work-out is not recommended for beginners and people with injuries.

GRIT™ Athletic

Duration: 30 minutes
Intensity: ☆☆☆
Need: Indoor shoes and Towel

LES MILLS GRIT™ Athletic is a 30-minute high-intensity interval training (HIIT) sports conditioning workout, designed to make you perform like an athlete. This workout often uses a step, bodyweight exercises and multi-dimensional sports conditioning training to increase your overall athletic performance: strength, agility, speed and power.
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LES MILLS GRIT Athletic takes cutting-edge HIIT and combines it with powerful music and inspirational coaches who will be down on the floor with you, motivating you to go harder to get fit, fast.

Jumping Fitness 30min & 15min exercices

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.
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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.
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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.

BoX-Kick

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!
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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!

Bodytraining

Duration: 60 minutes
Intensity: ☆☆
Need: Indoor shoes and Towel

Goal: Get and stay fit, become stronger and more flexible.
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This fun training combines conditioning with weights.
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This fun training combines conditioning with weights.
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Level: no difficult choreography, but hard work! All levels possible because you can increase intensity and weights.

Bodytraining / Strong

Duration: 60 minutes
Intensity: ☆☆

Need: Indoor shoes and Towel

Stop counting the reps. Start training to the beat. STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move.
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Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more.
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In a one-hour class you will burn calories while toning arms, legs, abs and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacks are interchanged with isometric moves like lunges, squats, and kickboxing. The music will be changed up frequently to make sure you’re always challenged to the max.

Bodytraining SOW (50+)

Duration: 60 minutes
Intensity: ☆
Need: Indoor shoes and Towel

Goal: get and stay fit, become stronger and more flexible.
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This fun training combines conditioning with weights.
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In class we make use of weights, elastical bands, barbell and bosuballs.
Level: no difficult choreography, but hard work! All levels possible because you can increase intensity and weights.

Spinning

Duration: 60 minutes
Intensity: ☆☆☆
Need: Indoor shoes (Or spinning shoes with SPD clips) and Towel

Goal: Improve your aerobic fitness and burn calories and fat.
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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!

Small Group Training

Duration: 45 minutes
Intensity: ☆☆
Need: Indoor shoes and Towel

Goal: Experience the motivation and coaching with a Personal Trainer and experience fast results!
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(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 tought and last round 1 minute in 2 or 3 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.

CXWORX™ Virtual

Duration: 30 minutes
Intensity: ☆☆
Need: Indoor shoes and Towel

Goal: Exercising muscles around the core, CXWORX™ provides the vital ingredient for a stronger body. A stronger core makes you better at all things you do, from everyday life to your favorite sports - it’s the glue that holds everything together.
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All the moves in CXWORX have options, so it’s challenging but achievable for your own level of fitness. During the 30-minute workout trained instructors guide you through correct technique as you work with resistance tubes and weight plates, as well as body weight exercises like crunches, and hovers. You will also get into some hip, butt and lower back exercises.

GRIT™ Cardio Virtual

Duration: 30 minutes
Intensity: ☆☆☆
Need: Indoor shoes and Towel

GRIT Cardio is a 30-minute high-intensity interval training (HIIT) workout that improves cardiovascular fitness, increase speed and maximize calorie burn. This workout uses a variety of body weight exercises and provides the challenge and intensity you need to get results fast. LES MILLS GRIT Cardio takes HIIT and combines it with powerful music and inspirational coaches who will be down on the floor with you, motivating you to go harder to get fit, fast.

Bootcamp Outdoor

Duration: 60 minutes
Intensity: ☆☆☆
Needs: Outdoor trainers, water and proper clothing

Goal: get fit and get stronger by using the natural equipment of the environment
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The training starts at Plein 1992. We start running easily and then we build up the intensity.
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We do exercises together with bodyweight and we combine high intensity with lower intensity workout.
It is a very effective and healthy outdoor training. Enjoy the changes in weather!!

Core & Cardio

Duration: 45 minutes
Intensity: ☆☆
Need: Indoor shoes and Towel

Goal: In this class we combine Core training with Cardio Training, not only to become fit but also to stay fit.
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Core stability refers to a person's ability to stabilize their core. Stability, in this context, should be considered as an ability to control the position and movement of the core. Thus, if a person has greater core stability, they have a greater level of control over the position and movement of this area of their body. The body's core is frequently involved in aiding other movements of the body, such as the limbs, and it is considered that by improving core stability a person's ability to perform these other movement

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