Type of trainings

The types of training

Combined/aerobic training

develops your endurance and is great for burning calories

NEW! Gymstick

Gymstick provides a functional workout for the entire body and is great for core muscles and muscular endurance. It’s an ideal substitute for free weights like barbells and dumbbells. Your core muscles get a great workout, and it also improves coordination and muscle strength.

We use Gymstick in both water aerobics and studio classes.

NEW! DanceFit

DanceFit training is a combination of various dance styles with lighter dance movements.

DanceFit training includes dynamic dance movements that help burn calories and improve endurance, coordination, and balance. It's positive and motivating, participants can relax, express themselves, and enjoy music and dance. Dance creates a positive atmosphere!

This training is suitable for everyone, regardless of age or dance experience. Trainer Enn offers you a great opportunity to enjoy dancing while keeping your body fit and in shape.

Energy Flow

EnergyFlow training is based on very simple balance, strength, stretching and energetic exercises. Boosting muscle tone and energy levels, it is also suitable for first-timers to the gym. To an accompaniment of mantras, African drum music and other energy-infused styles of music, participants perform exercises from both eastern and western training systems that generate a sense of sweetness in mind and body alike. EnergyFlow is a combined system which includes traditional Chinese aerobics, yoga, shindo and fitness exercises. It provides a truly powerful energy boost!


This is the shortest form of training using special BOSU (‘both sides up’) equipment to develop both muscle strength and endurance. It is a good workout for core muscles and balance.

Abs 30

This half-hour training session is aimed at the core muscles of the body and is ideally suited as a separate form of training or before or after another session. It utilises a range of equipment including discs, dumbbells, elasticised bands and leg weights. The sessions are suitable for everyone.

Muscle training

helps keep your body in shape and, as the name suggests, strengthen your muscles


This varied training takes place at a leisurely pace. It boosts muscle tone and improves total body shape. During the session you use things like step benches, dumbbells, fitballs, Bosu balls and  rubber expanders. BodyToning is suitable for people of all ages and levels of fitness.

Kõht-Selg-Tuhar (Abs&Buttock)

Get ready to build your curves and shake off the extra pounds from belly, thighs and buttocks! 

One session lasts 45-minute and the training is suitable for people of all ages and levels of fitness.

In tha case of fine weather, training takes place outdoors - on the Sun terrace, so put on training shoes and wear comfortable clothes that allow you to move freely. Please be sure to bring a bottle of water and a good mood with you!

Ringtreening (Circuit training)

Circuit training takes place in the gym with a group size of no more than 12 people. That way the trainer gets to work with each of the participants personally and check that they are doing the exercises correctly.

Exercises of various levels of difficulty and intensity are done during the session to develop your endurance and muscle strength. Different techniques are used as well as a variety of equipment, including dumbbells, medicine balls, plyoboxes, wall bars, rubber expanders and speed ladders.

Each exercise is done for a specific amount of time (40-60 seconds) before the trainer moves you on to the next exercise. A complete circuit is done in every session, with each exercise being repeated two to three times.

Circuit training can be challenging for experienced athletes but is also doable for beginners, because if you find any of the exercises unsuitable you can replace them with something else better suited to your abilities. No music is used for circuit training and the trainer does not use a microphone.


PowerPump is a muscle endurance workout with catchy music and effective strength exercises. We use different weights (barbells, barbell weights, dumbbells, bands) so everyone can adjust their workout to their own needs. Its perfect for shaping the whole body. The workout increases muscle tone and reduces body fat. It’s suitable for beginners and for both men and women! Come and try it out!

Strong Legs

Conducted on workout equipment in the gym, this training focusses on strengthening lower-body muscles and developing muscle endurance.

Strong Back

Conducted on workout equipment in the gym, this training focusses on strengthening upper- and lower-back muscles and developing endurance.

Body & Mind

sessions help you relax, boost your flexibility and improve your posture

Õhtujooga (Evening yoga)

Evening yoga is based on Hatha yoga, in which you strike a variety of both dynamic and static poses, accompanied by stretching and relaxation exercises, and supported by the right breathing techniques. Each session ends with gentle Yin yoga positions, which calm the mind and body after a long day. The sessions are suitable for all – your age and flexibility don’t determine whether you can take part, as you simply do the exercises to the best of your ability.

Back Yoga

This class is designed for anyone looking to prevent or reduce back pain, improve their spinal movement and strengthen their back muscles. The training is based on appropriate strength and stretching exercises and correct breathing. Regular attendance will help you rid yourself of back pain.

The sessions do not require shoes – you can take part barefoot or in socks.

Pilates Stretch

A Pilates workout where, in addition to the usual Pilates exercises, longer stretches are performed. The pace of the class is relaxed and many exercises and stretches are done in a sitting or lying position. Suitable for all.


Pilates is a system of exercises created by Joseph Pilates to make the body flexible and mobile. The lessons focus on stretching and strengthening the core. Most of the exercises are performed sitting on a mat or lying down. The exercises give flexibility, stability and balance to the body. You can be sure that the exercises will strengthen your muscles, connective tissues, tendons and joints as well as relieve any tension. The training is suitable for anyone regardless of age. If you want to keep your joints in shape for a long time, it pays to work out regularly. The core and pelvic muscles get a proper work out, too. Additional equipment is used to make the exercises more exciting and, if necessary, more difficult.

Yoga Fit

Yoga Fit training develops body mobility and flexibility, while improving posture. A calm-paced muscle workout, combined with proper breathing, alternates with relaxing exercises and is suitable for everyone. YogaFit is particularly suitable for people with a fast-paced lifestyle, as it provides an opportunity to relax and focus. There is also sufficient effort involved, with the aim of achieving lean and strong muscles.

Power Yoga

Power Yoga is powerful, fitness-based Vinyasa yoga. During the workout, we practice different yoga poses, doing many repetitions and circuits. Each workout is unique, focusing on deep muscle strength. We will work all the major muscle groups (including arms) – back, abdomen, glutes and legs. You can be sure that you will find inner peace, balance and relaxation through physical effort. The workouts are suitable for those who enjoy physical effort and want to boost their muscle strength.

Vinyasa Yoga

Vinyasa Yoga is conducted at a varying tempo, with participants practising poses in series and with repetitions. Each class is different, although particular emphasis is placed on strengthening deep-seated muscles, on body flexibility and on stretching muscles. Attention is turned to all the major muscle groups (including arm strength) – back, abdomen, glutes and legs.


BodyART is the most relaxing functional mind and body training devised by Robert Steinbacher, in which exercises are taken from yoga, physiotherapy, martial arts and ordinary stretching routines. No choreography is used and there are no combinations of steps. Each session is a little different from the last, because while the trainer follows the tenets of BodyART, they plan their classes according to their own experience and the level of the participants. The training helps to boost muscle strength, endurance and flexibility at the same time.

Group training in the water

alleviates muscle tension, gets your metabolism working faster and boosts your aerobic capacity


A range of water-based training sessions in different styles are available at our sports club. The majority of them take place in our small training pool, where the water comes up to your chest.

Water can provide relief for a wide range of health problems, such as back pain, muscle tension and post-traumatic conditions. Water aerobics develops joint movement, strengthens the heart and burns a lot of calories, thereby helping you lose weight. It is also invigorating and will leave you in a good mood for the rest of the day.

While in the pool your movement is affected by the water itself and by the eddies generated by your movement, which gives all of your muscle groups a good workout and also a massage. The exercises can be made even more effective by using special water equipment including pool dumbbells, noodles, swim boards and gloves.

Water aerobics training is even suitable for those who can’t swim. It is particularly beneficial to those who are overweight and suffer from joint problems, since 90% of your body weight is erased when you are up to your neck in water.

More importantly, water aerobics is safe as there is no risk of injury or trauma. It has an amazing effect on both the mind and body, relieving stress and filling you with energy.

NEW! Aqua Gymstick

This water-based workout is designed for muscle training and makes use of the unique Gymstick.

Each session comprises trios of exercises where each trio focuses on a different group of muscles. The movements become progressively harder, with all of your major muscle groups put to the test during the session.

There are no complex combinations of steps with Gymstick and the workouts are suited to men and women at all levels. The Gymstick is available in two colours: green (light) and blue (medium-weight).

Aqua Weekend

Aqua Weekend – this is a fast-paced and intense workout in the water accompanied by good music where, in addition to muscle and cardio training, we will also do some fun, mood-boosting dance moves. It's a class where the trainer surprises participants with a different workout every time.

Swimming classes for babies

The babies and toddlers taking part in the swimming classes are instructed individually by a trainer. Classes are fun and playful for both the child and their parent. The parent is in the water with the child and does exercises following the trainer’s lead. The goal of the classes is to improve children’s age-appropriate skills, relax their muscles and strengthen their immune system. The children will enjoy swimming and splashing on their sides, belly and back and practise arm and leg work and coordination.

The classes are designed for children aged from four months (depending on the child) to 2 years. The classes take place in the small pool on the basement level of Kalev Spa. The water temperature is 33 degrees. The private changing rooms are equipped with everything necessary for children.

Classes last for 40 minutes. If you notice that your child is tired, the class can be ended earlier to ensure that swimming remains a positive experience for them.

To ensure that the water is clean for the children, we request that you shower every time before entering the pool and that babies use swimming nappies or swimming trunks. Parents should tie their hair or use a swimming cap.

PLEASE NOTE: Group classes are meant for one parent with one child.


Tickets for the classes are available from the front desk of the water park.

PRICE: 10 classes for €95

Additional information and registration to course: spordiklubi@kalevspa.ee


Suppama is a fun but high-intensity full-body workout on fitmats in the pool. It improves muscle endurance and strength, develops coordination and balance and is very effective at burning calories.

The exercises are set to music and each session lasts for 45 minutes. The training is fun, varied and challenging and will really boost your strength. You must be able to swim in order to take part, since falling into the water is part of the lesson – the only people who stay dry are those who aren’t doing the exercises properly!

You can do the training in swimwear or in short, comfortable sports clothes you don’t mind getting wet. Children from the age of 12 who are good swimmers can also take part in Suppama training provided they are accompanied by a parent. After your session you can spend time in the water park.


This classic form of training utilises a variety of rhythmic movements and combinations of steps. Noodles, balls, dumbbells, tubes and other types of equipment are used to increase muscle strength so as to boost your overall strength and endurance.


This effective muscle training uses a range of equipment to strengthen your muscles and helps you perceive the resistance from the water without overburdening your joints.


Fun circuit training with equipment that aims to develop endurance and strengthen muscles. Depending on the structure of the workout, we might use jumping boards, dumbbells, boxing gloves, ankle weights, ballet barres and more. Aqua Circuit works the entire body, from the cardiovascular system to all muscle groups. The duration of the class is 50 minutes.

Water Gymnastics

These sessions take place at a slower pace, making them suitable for people of all ages and also for expectant mothers. Various exercises are used to improve posture and strengthen the muscles. A range of equipment is utilised to make the exercises easier and more effective.


This strength and muscle training works through all of the major muscle groups. It utilises dumbbells and leg weights designed especially for use in the water. Each programme lasts for three months, after which the exercises change.


This powerful cardio workout in the water requires you to give your all! Like interval training, here each session varies between intensive and less intense exercises, usually for periods of 40/20, 30/15 or 20/10 seconds. The training is very effective at burning calories, for which reason it demands both aerobic endurance and greater athleticism. It is best suited to those with a higher level of fitness.


This fun workout involves riding a bike while up to your chest in the water. The specially designed Hydrospinning bike has four legs on which its wheel rests solidly on the bottom of the pool, even when turning.

Uphill, road and cross-country riding can all be imitated as part of AquaSpinning. The rhythm of the music dictates the tempo, producing water-based versions of spurts, downhill glides and more. In addition to your legs, your upper body also gets a great workout through a variety of arm exercises. So that your feet don’t slip off the pedals, we recommend using special water footwear, with your feet then being strapped into place. You can choose the degree of difficulty of the training yourself by adjusting the bike’s resistance before you start.

AquaSpinning is an excellent way of boosting your aerobic endurance, strengthening your coronary system, developing muscle strength, losing weight and improving your physical fitness overall. It is suited to men and women of all ages, whether beginners or more advanced.

We ask that you arrive for your session 10 minutes before it starts so that the trainer can explain how to set your bike up to suit you and how to place it correctly in the water.

Please note: We recommending using water footwear for this class.

Swimming classes (50-metre pool) 

A range of swimming styles and techniques are practised during these classes, as well as diving and turning, plus swimming and orienting in open water. Each class is different and suited to anyone who can already swim on their stomach and/or on their back. Swimming goggles must be worn. Swimming caps are recommended for those with long hair.

Water aerobics for expectant mothers 

These classes for expectant mothers are run at a gentle pace, have a relaxing effect and help to relieve stress.

During pregnancy, water aerobics improves joint movement and boosts the condition of the lungs, heart and circulatory system. The horizontal position means the heart does not have to work as hard, and with the impact of gravity reduced the expectant mother feels lighter. The water massages the body, stimulating circulation, intensifying breathing and accelerating the metabolism. As a result, the supply of nutrients and oxygen to the foetus is improved.

Aqua Spin & Pump

Using spinning bikes and a variety of other equipment, this training involves underwater riding and a number of other exercises to strengthen the upper body and core muscles.


AquaFit - a water-based workout that improves both endurance and muscle tone. The session incorporates various tools to make the class more engaging and stimulating for the nervous system.