Group exercise classes

All group exercise classes include a warm-up and cool down. The same program is usually repeated for several weeks, so you have plenty of time to learn the movements. If necessary, you can ask the instructor for an alternative movement or, if you wish, make your own variation if a movement in the class does not fit for you.

Dress in flexible indoor sports clothes, except for swimwear in water sports. You should participate in body care classes with socks or bare feet, for other classes you should wear indoor exercise shoes. Also, take a sweat towel and a water bottle with you. It is good to cover the carpet with a towel. On all campuses, you need your own soaps and a bath towel to take a shower. Please remember that in order to participate in water sports, you must wash yourself before entering the pool for hygiene reasons.

At the beginning of the class, the instructor tells you what kind of equipment is needed. If you attend a live streaming class at home, for example, you can apply. Filled water bottles act as dumbbells, a backpack full of books, for example, replaces a kettlebell in a deadlift, and a rolled-up towel replaces a yoga block.

If the reservation calendar has the letters LS after the class name, it refers to live streaming. These classes are held at the Myllypuro campus. The instructor guides the same class both those present and remote participants in real time. The customers are not visible on the camera, the camera is directed to film only the instructor. Only the instructor’s speech into the microphone is heard by the remote participants, not the possible speech of the customers present.

  1. Body Care
  2. Muscle Conditioning
  3. Dance
  4. Functional Training

Instructor giving instructions for the group at a class.

1 Body Care

The body care classes are gentle in nature. They are well suited as restorative exercises for both body and mind. You can participate only in the body care class or combine the class with another exercise.

Remote participants should prepare for the body care classes at least on a gym mat or other comfortable surface. Depending on the class, the recommended aids are yoga blocks/thick books/unopened coffee packets/towel rolls, pilates ball/play ball, foam roller/roller, tennis ball/fascia ball. It is also possible to participate in the class without additional equipment.

Ashtanga yoga

In Ashtanga yoga, the connection between body and mind is sought mainly through strong physical asana or posture training. Ashtanga yoga is the most physically demanding of all forms of yoga. The breath-movement system of Ashtanga yoga rhythmizes and combines the movement sequences into a dynamic whole. There is no relaxation between movements, which is why Ashtanga differs from the practice often called classical yoga. Exercise increases body mobility and strength. The class is suitable for both beginners and experienced yogis.

Flow Yoga

Come as you are to this gentle flow yoga class. The class aims to give you a break from the weekday hurries while relaxing and energizing the mind and body. The class is suitable for both beginners and more advanced yogis who seek for a calm workout. You can bring your own yoga mat or borrow a mat from us. For the final relaxation we recommend to wear warm clothes or borrow one of our blankets.

Yin Yoga

Yin yoga is a restorative yoga practice that frees the mind and body and relaxes. Asanas in other words positions are held for 2-5 minutes and seek healthy mobility, especially in the pelvis and spine area. With the help of deep and calm breathing, the body and mind calm down. Gravity, breathing and relaxation draws the body where we want it to go.

Pilates

Pilates class strengthens the middle body from the shoulders to the lower part of the pelvis. It increases the mobility of the spine and improves body control in different positions. The movements start from the middle body. The class awakens the deep abdominal muscles, effectively strengthening the middle body, improves and maintains posture, and keeps the back healthy. In Pilates classes, breathing is an essential part of the exercise. With the help of the method, you can train yourself to have a balanced and strong musculature as well as flexible joints and good muscle stretch.

2 Muscle Conditioning

Muscle conditioning classes maintain or develop muscle endurance and possibly muscle strength. The classes are suitable either as a separate exercise or you can combine the class with, for example, a dance and/or body care class.

Remote participants should prepare for muscle conditioning classes at least on a gym mat or other comfortable surface. Depending on the class, recommended additional resistances are dumbbells/filled water bottles, kettlebell/filled backpack, resistance rubber band. Movements can also be done without equipment if desired.

Abs & Glutes

In this class the focus will be on core and leg muscles. The class includes warm up, muscle conditioning exercise and to cool down. The movements are done to the beat of the music. The class is suitable for both beginners and experienced exercisers.

Instructed Gym Start

In an instructed gym start, movements are performed with both gym machines and free weights against time or the number of repetitions. The movements of the class can develop muscle strength, endurance, mobility and strengthen bones. The goal is to get to know the equipment and tools of the gym in addition to learning the movement techniques and get a good workout feeling. The class is suitable for beginners who need support to start gym training, as well as for those who want to refine their movement techniques or  want to experience the power of a group. 

3 Dance

In the dance classes, we move through different choreographies to the rhythm of the music. These classes are suitable both as the day’s only heart rate-raising exercise and also to be combined with muscle conditioning, functional and/or body care classes.

Remote participants should ensure that they have at least a few square meters of space to move in different directions. The more space, the bigger the movements are possible.

Aqua Ballet

During the class, the resistance of the water is used, but on the other hand, we also enjoy its supporting feature. The light cardio workout is inspired by the movement language and technique of ballet. The class may also include equipment and longer choreography to the music. We don’t actually swim, but we move the ballet class to the pool! Everyone is welcome, regardless of starting level, however swimming skills are desirable.

Dance Mix

Dance like nobody’s watching! DanceMix is a fast-paced instructed group class that is inspired by the world of musicals and pop music. The class is punctuated by various hit songs and overall fun. The class progresses song by song, forming individual choreographies in relation to the music. The class is beginner-friendly, but even more experienced dancers can find enough challenge from the choreos. Take a break from everyday life, come to DanceMix!

Jamaican Street Dancehall

Jamaican street dancehall embodies Jamaican culture and self-expression. In the class you will learn dancehall steps and choreography to different songs, but mostly this class is about fun, energy and enjoyment! Instructor often explains how the dance moves are created to have a better understanding of the moves, meanwhile you can have a short break to grab your water bottle. The class is suited for everybody: you don’t need to know how to dance, the instructor will guide you.

4 Functional Training

Functional classes often aim for wide ranges of motion. The tempo of the movements varies from slow pace to brisk, often the movements are done at your own pace. The functional class is suitable both as a single exercise and to be combined with a dance and/or body care exercise.

Remote participants should prepare for functional classes at least on a gym mat or other comfortable surface. Depending on the type of the class, recommended additional resistance are for example kettlebells/dumbbells/backpack full of books. In addition, it is good to make sure that there is enough space around for different movements.

Acrobatics

Have you been thinking about learning new exciting skills, doing a cartwheel or a handstand? The class includes coordination exercises, and we’ll go through some basic techniques. No required previous experience needed, this class is for everyone! The instructor assists if needed/wanted.

HIIT

HIIT is a high intensity interval training giving you an effective full-body workout. The exercises vary from muscle conditioning with body weight or with different kinds of equipment to cardio. The exercise is done against time or repetitions. During the class you can adjust the intensity of the exercises by varying the weights and tempo, which makes this class perfect for everyone.

Kettlebell

In the kettlebell class, functional muscle conditioning and body control exercises are done using kettlebells of different weights. Movements are gone through together during the warm-up. In the class, you will learn the right techniques for movements and you will be able to challenge your body in a variety of ways. The exercise is done in batteries against time, with a short drink break between batteries. The class is suitable for beginner and experienced trainers, as you can adjust the load of the movements by using a lighter/heavier kettlebell or by slowing down / speeding up the tempo.

Fitness Boxing

Fitness boxing class consists of technique training, basic punches in pairs, and heart rate-raising sprints. You can come to the class with your own partner (both register) or without a partner. The instructor distributes the pairs in cooperation with the participants. The training is carried out in a safe way for everyone, and participation in the class does not require previous experience. During the season, however, a little bit of challenge is added so that even active visitors get new challenges.

Fitness Kickboxing

Fitness kickboxing class consists of technique training, basic punches and kicks in pairs, and heart rate-raising sprints. You can come to the class with your own partner (both register) or without a partner. The instructor distributes the pairs in cooperation with the participants. The training is carried out in a safe way for everyone, and participation in the class does not require previous experience. During the season, however, a little bit of challenge is added so that even active visitors get new challenges. The class has a kick weighting every other time and a punch weighting every other time.

Functional training

Functional training combines aerobic, muscle fitness and mobility training. Movements are usually extensive. Workout can be done against time or the number of repetitions, completely without equipment or use equipment to bring additional resistance. The class is especially suitable for those who have previously practiced group exercise, however it can also be applied to beginners.

Water circuit

At the water circuit everyone can move at their own pace and the class does not include challenging choreography. The water resistance is lighter when moving slowly and heavier when moving fast. Most of the time is used for circuit or battery training against time. Water sport equipment is used alternately. The class is suitable for beginners as well as experienced water exercisers.