Ready for the red carpet: Gerard Butler and 50 actors had to get fit for the movie “300” in a very short time. The method is simple and has also proven successful outside of Hollywood: in total 300 reps of different exercises for the entire body.
Working towards a goal in a team can unleash unimagined power. In this functional Workout you train together with one or more partners and accomplish a set of intensive exercises and lots of repetitions. Be prepared for a physical challenge and a great feeling after you have mastered this workout.
Re-group, re-center and re-focus. An all level yoga class to get in tune with yourself. Take the time to check out from your day to day and check in with your body and mind. Focusing on invigorating full body flows to help realign, activate your core and strengthen your body. Connecting our movements with breath to explore different postures, new perspectives and patience with some playfulness.
Do you like the thought of a physical preparation for any kind of challenge? If yes, you are in the right place. Each workout aims at training your body in a functional distinctive way, rather than creating blown up biceps. Mastering everyday activities and improved movement coordination – that’s what it’s all about. You will see and feel the results in no time, no matter your current fitness level.
Get a step ahead with the basics! This workout is ideal for Balboa newbies and everyone who wants to learn the basic exercises of all Balboa workouts in a correct way. In small groups you will perform the most important exercises and moves which will allow for a highly efficient workout.
A training session that you can design yourself. Beach Work is about classic isolation and basic exercises: upper body, lower body or mixed – three weekly programs to choose from. Your Balboa Coach is there to give exercise instructions and to oversee your individual training.
Body & Soul
Fostering breathing, power and flexibility while breaking with false posture and reducing stress hormones – an integral training for body and soul which builds on the five elements of Chinese medicine. Tough, smooth and meditative at the same time with the goal to reach a strengthened self.
Body Boost Abs
A six pack like Balboa coach Andrea – who doesn’t dream of that? Whether you are a beginner, a pro or anything in between you can never train your belly enough. During 30 minutes you will get the most out of your torso to gain strength and stability. You will walk away with the confidence needed in your everyday life while your belly gets in perfect shape, too.
Same as BoxingFit with the difference that in this class the boxing combinations are a bit more complex and you have the possibility to work on your partner’s body and/or do sparring if both students are OK with it. If you want to work also to the head, a mouthguard is mandatory (you can buy them in every good sports shop). Safety first!
In this class you will do partner work, taking turns practicing punches on each other’s gloves. You will also practice defensive moves while your partner punches you (you won’t get hit). You will finish the class with a short intensive strength and conditioning workout.
You don’t have any experience in boxing or other combat sports and you want to learn the basics without pressure? This 30 min class gives you the opportunity to learn all the moves that you need for our boxing classes. Antonio will walk you through the basic punches: jab, cross, hooks and uppercuts and everything else you need to know. Also if you already have some experience this class will help you improve even further.
Functional High Intensity Training to motivating music beats. The strength exercises challenge your coordination in a completely different way than you used to train before and train your body and mind. Discover the abilities of your body and improve strength and tension of your core. For all fitness levels.
Coach Michael manages to leave everyone with a smile on their faces after the workout. And that`s not because the workout is an easy one but because the moves, the beat and the positivity of Michael release a lot of endorphins. Your feet have to will follow the fast beats and challenge your sense for coordination as well as your condition. We bet you will have lots of fun.
Variety and coordinative challenges for your body are at the core of this workout. In this interval training you will go through several stations that address different muscle groups. This creates an intense and sweaty training that reinvents itself over and over again. Suitable for all fitness levels.
Flex for Strength
A stretching training that prepares you for intensive strength training. You only can get stronger in a safe way if you have the mobility and flexibility to perform the exercises correctly. Influences from asian martial arts and approaches to release your body give this training a completely different character. It aims to develop a consciousness for the body that allows you to release from tightness and soreness in order to increase the mobility of the joints.
After a short meditation and breathing exercises you’re floating through a dynamic flow of asanas, so called Vinyasa Flow which combines relaxation, strength and flexibility for your body and mind. Completed by a final relaxation phase you will leave the mat relaxed, empowered and fulfilled. Cause Yoga is more than a workout – it is a lifestyle that supports your daily life as well.
Which athletes are build with immense strength and crazy body control? Correct, Gymnasts. To control your body in every position perfectly is the goal of that workout and is the foundation for many other situations in daily life. As the exercises are stemming from gymnastics, you are only gonna work with your own body weight. The workout offers for beginners as well as for advanced athletes a lot of variations which can be challenging for everyone and which will make you strong as gymnast.
Didn`t you always want to be able to do handstand ? Tension in your body, strength, mobility, balance and a proper technique all have to get together. With different basic exercises and techniques you`ll come your handstand closer every class. This playful and diversified class is adequate for every fitness level.
In this workout it`s all about one thing: The kettlebell.
Endless possibilities and exercise variations guarantee a constantly varied but very focused training. You learn the handling of the kettlebell in small steps and slow movements before you execute the movements with a high intensity and with many repetitions within a given workout. The scalability with the different weight of the kettlebells makes this workout perfect for beginners as well as for advanced kettlebell cracks.
Queen of all exercises: the squat is one of the most effective basic exercises. It activates and trains more than half of your body’s total muscle mass. During this training you will improve your technique and build strength.
With this exercise, you can handle a considerable amount of weight, which is only possible through the interplay of almost all muscle groups. Properly executed, the deadlift is perhaps the most effective exercise to become stronger and more stable. Coach Tom leads you slowly to the weight and the correct execution and you will learn to love this exercise.
Inspired by the movement culture of Ido Portal we move our body in endless of different ways. With various body weight movements and exercises we train our strength and all round body feeling.
Learn the main disciplines “Snatch” and “Clean & Jerk” from our expert for Olympic weightlifting. With precise improvement of technique and work on strength, coordination and mobility this challenging workout trains every single part of these two disciplines. It would be beneficial if you have trained with a barbell before.
Having a kid doesn’t mean that you have to abstain from skip your workouts. For the Mumfit training you bring your child with you and the kids can either play around in our space or can take part in the exercises. The workout is mainly for the Mums and Dads and contains exercises with the own bodyweight as well as exercises with relatively light weights. The kids should ideally be between 2 and 10 years old.
After a targeted muscle activating warm-up you get straight into an intensive strength exercise that will make your body burn burn burn. You will be able to easily adjust to your fitness level and still be challenged every time. You will be feeling your muscles all fired up even the day after.
The practice of the handling of a Barbell is the focus of this workout. Different parts of the Olympic Lifts will be internalised in many repetions before they get implemented in a challenging and intensive workout. You should have had first experiences with the barbell in order to do this class.
Running and sprinting as an essential part of training for a complete athlete. Including technical running skills and a specific warm up this workout provides everything and running interval training needs from distance runs of 50m to 400m to hill sprints.
Despite weather conditions and the cold there are no excuses. This workout will take place outdoor. But especially there, Coach Luca is able to create only with your own bodyweight or a small additional weight a challenging and intensive athletic and coordination workout.
In this class we work on the sensory inputs of our system and train these inputs on a proprioceptive, vestibular and visual layer. The main goal of this class is to let you experience new movements and “make you think”. This neurocentric approach is an important foundation for every athlete. Highly recommended to try out!
This workout will definitely push you out of your comfort zone. Not only does it take place outside, but this bootcamp also features an extra dose of energy and creativity by Coach Claudia that will challenge you and is also a lot of fun.
Is there any women out there who doesn’t want those long gracile legs and that proud posture of a Ballerina? Ale will make it possible for everyone – without any pole or pointe shoes. During the one hour session you will dive into a world that allows you to play the prima ballerina. An intensive dance workout with a focus on muscle toning and stretching. You will soon not only get the looks of a ballerina but you’ll also take away the corresponding confidence.
Anyone who has done yoga knows the power of combining breath and movement, body and soul, strength and flexibility. This class brings these elements into a high intensity by using Vinyasa sequences, working on endurance and strength and training balances and inversions. Powerhouse Yoga allows you to do a vigorous workout and at the same time stay connected to yourself through the breath.
Range of Motion
Supple like a leopard. If you move your body often and in an intensive way then you need a decent amount of mobility and flexibility to stay healthy and to make progress in your workouts. Stretching and mobility exercises mainly taken from gymnastic approaches improve your range of motion in the big joints of your body. Consistent work on mobility pays off and the other workout will feel easier and the movements will feel more natural.
SHIFT stands for a Smart, High-Intensity, Functional Training. It is a variable workout that is thought through and structured carefully with a focus on quality rather than quantity. It allows you to improve your strengths and weaknesses at the same time by training your flexibility, posture, power, balance, coordination and endurance – all of that accompanied by some great 80ies and 90ies tunes.
Sweat & Fly Yoga
Sweat & Fly is not your ordinary Yoga class but a great mix of different styles and movements – with a focus on body tension, balance and flexibility. This class is influenced by Hatha, Asthanga Vinyasa Yoga as well as various sports and martial arts. You will reach and explore your limits and find a perfect balance between body, mind and soul – with a complimentary portion of sweat on your mat. Gain power & strength while flying, become flexible – all in one for newbies as well as the experienced student.
Time under Tension
The time the muscle is under tension: that is basically the concept of this workout. The most important exercises of strength training executed very slowly and in holding positions. In this workout it is not about a lot of repetitions or speed of execution. Time under Tension will improve your movement in every exercise and guarantees a complete new muscle stimulus. In oder to attend this workout you should have first experiences in strength training with a barbell.