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During the summer holidays we offer you our "Afterwork" program:

Between 16:30 and 18:30, you can join the course individually at any time and complete your workout. Depending on the time and fitness level, everyone can determine the duration and intensity of their training themselves.

With your Afterwork subscription you can also join the Cardio Fitness lessons that will take place every wednesday from 6:30 p.m. to 7:30 p.m.

Monday: Cross Training  Endurance

Tuesday: Functional / Mindful Mobility

Wednesday: Mindful Cross Training

Thursday: Indoor Cycling

Friday: Cross Training Strength

In the Cross Training - Endurance a part of muscle building exercises is performed. However, the main part is focused on endurance building exercises. The goal of the course is to improve the general endurance of the trainee. Exercises with the own body are included as well as exercises with small equipment (kettlebell, TRX sling trainer, barbell or rowing ergometer and many more).

The exercises can be controlled so that each participant reaches his or her individual intensity in order to make progress.

Mobility is a crucial factor in everyday life as well as in sports performance. Functional Mobility aims precisely at achieving the necessary mobility, freeing oneself from unnecessary tension and thus achieving a better physical well-being. In addition, it is difficult for most people to adopt the correct posture in everyday life in order to lead a pain-free life.

Therefore, this course includes SMR (Self myo-fascial Release) exercises using a hard foam roller and ball, aimed at improving posture and basic movement patterns. Furthermore, the Functional Mobility course includes stretching and mobilization exercises.

• Mindful Mobility:

Whether in sports or in everyday life, freedom of movement plays a very important role in achieving and maintaining overall well-being.

This class is about yoga-inspired postures and movements that emphasize a connection between breathing, energy as well as body awareness. These help to relieve the body of unnecessary tension and provide a sense of ease. The deep relaxation created by mindful breathing, conscious movement and stretching (re)connect the body and mind into one.

• Mindful Cross Training:

The Mindful Cross Training course is ideal for athletes who want to improve their execution of cross training exercises or for those who want to get their first experience in cross training. As the name "Mindful Cross Training" suggests, it is a cross training course, but during the exercises you listen to your body in detail. The idea is to break down the stages of a classic cross training exercise into segments and perfect them. The emphasis of this course is on the correct execution of the exercise to strengthen the body in a controlled and conscious manner.

This course will appeal to both novice and experienced cross training athletes:

The newbies will learn from the beginning the correct posture and how to execute the exercises well before they are over promoted with many repetitions.

The experienced athletes will be pointed to the different segments of the automated exercises to improve the technique of execution.

This is an optimal workout to improve endurance and increase strength endurance. 

• Cross Training Strength:

As more and more studies show, the musculature has a decisive influence on the health of humans. With this in mind, Cross Training - Strength uses specific exercises to train the participants' muscles.

The experienced trainers help to perform the right movement patterns to train injury-free and still make progress in the training. Each participant can improve their individual strength abilities because of the variety of small equipment used (barbell, kettlebell, TRX sling trainer, own body weight, etc.).