Type of trainings

The types of training

Muscle training

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


This endurance training set to uptempo music is a Les Mills concept class and is currently one of the most popular training styles all over the world. What makes it a concept is the fact that all of the exercises you do and every piece of music used during a session are chosen by the trainer. Special weights and barbells are used, and you decide how heavy they should be depending on your level of training. We recommend that beginners speak to the trainer before starting classes.

During the session you do effective exercises including squats, slides and press-ups.

The focus is on repetitions. By regularly increasing the weight you work with your body and musculature will get stronger all the time.


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, rubber expanders and bars. BodyToning is suitable for people of all ages and levels of fitness.


This training hones in on the problem areas that are the belly, back, thighs and buttocks. The exercises make use of equipment as well as utilising your own body weight.

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

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.


Abs 30

This intensive 30-minute class trains the stomach and back muscles. It is well suited to both men and women, whether you are working out in the gym or pool, and makes an ideal ‘warm up’ before or ‘cool down’ after another training session.

Combined/aerobic training

develops your endurance and is great for burning calories


HIIT is high-intensity interval training that will really get you going and put your endurance to the test!

The session starts with a warm-up, raising your BPM and preparing your body for the workout that lies ahead. The rest of the session, as the name suggests, takes place in intervals where you vary between intensive and very effective aerobic exercises (running, jumping, thrusts, etc.) and less intense exercises that nevertheless still require you to make an effort.

The training is easy to follow and the trainer demonstrates both simpler and harder versions of the exercises. If you really push yourself you can burn up to 700 kcal in one Intensity session.

This type of training requires you to be in good shape and have high levels of endurance. It is not suitable for those with heart problems, back or knee injuries or high blood pressure or for pregnant women.


This aerobic training aims to get your pulse up into the fat-burning zone through constant movement. Each session switches between simple combinations of steps and muscle training sometimes using a step bench, small dumbbells or other equipments.

This training can be done by people of all ages and levels of fitness and is well suited to those looking to lose weight.


This fun, intense training gets you moving to music and gives you the chance to really vent! It uses specially developed Jumping® trampolines.

During the first half of the session you do a series of jumping exercises at different speeds and using various techniques, while in the second half you also do strength exercises. JumpingFit is three times more effective than running and strengthens your entire musculature. This is due to the continuous gravitational changes you undergo, which involve more than 400 muscles contracting and relaxing at the same time.

Children from the age of 12 are welcome to join in. This training is not suitable for those with back or knee injuries or muscle problems or for pregnant women.

Each session lasts for 45 minutes and requires sports shoes.

Body & Mind

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


Les Mills BODYBALANCE® strikes a harmonious balance between yoga, Tai Chi and Pilates. It improves flexibility and balance, develops your ability to concentrate, strengthens your muscles and helps you relax. Your stomach, back and leg muscles get the most intense workout.

Music plays an important part in BodyBalance training. Every song is chosen according to the nature and objective of each exercise. The session ends with 6-10 minutes of unwinding and meditation.

The training is suitable for people of all levels of fitness and takes place in socks or barefoot.


This functional training is inspired by yoga, physiotherapy, martial arts and ordinary strength exercises.

Whereas ordinary strength training tends to focus on the muscle groups separately, BodyART treats each person as a functional unit and utilises a combination of full-body exercises and classic breathing techniques.

This training can be physically challenging and is best suited to those with a higher level of fitness. The sessions take place in socks or barefoot.



Vinyasa jooga 

This vigorous yoga training is characterised by conscious breathing and an unbroken flow when moving from one position to another. The emphasis is on coordination, cooperation between mind and body, improving mobility and strengthening muscles. Vinyasa yoga has no rules or restrictions: each class is led by the teacher and dedicated to the students.

This training is suitable for those just starting out with yoga and those who have been doing it for a long time, since the aim is to adopt an individual approach based on the level of the participants.


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.


This training system was named after its creator, Joseph H. Pilates. Its main aim is to strengthen your muscles by stabilising your spine, thereby allowing you to achieve mental and physical balance. The system involves both mind and body and moves from simpler exercises to more complex ones, emphasising the training process and the exercise experience. Exercises are performed in a specific order, with new exercises being added only when your body is ready for them. A great deal of attention is turned to stretching short muscles and strengthening weak muscles. Correct breathing is also important. The aim is to boost the quality of your physical movement and to provide mental relaxation. The sessions do not require shoes – you can take part barefoot or in socks.


This system combines traditional Chinese gymnastics, yoga, Shindo and fitness exercises.

Simple balance, strength and stretching exercises designed to boost your energy levels and bring balance to both mind and body are performed to an accompaniment of mantras, African drum music and other energy-giving styles of music. There are also vocal exercises which release physical and mental tension, as a result of which you will gain a powerful charge of energy.

EnergyFlow is suited to men and women, beginners and the more advanced alike. Classes do not require shoes: you can go barefoot or wear socks.


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.


SuppamaHIIT 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 SuppamaHIIT 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.


Water aerobics

These sessions take place at a slower pace, making them suitable for people of all ages. 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 training switches between high-intensity exercises and less intense ones designed for recovery. The intensity, duration and frequency of the intervals is determined by the trainer. The formula for these sessions is: exertion + recovery = 1 interval cycle. They represent good endurance training in the water.


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 intensive form of water aerobics teaches you a variety of hand and foot strikes and builds up combinations of steps. The muscles in the upper body get the best workout. Special gloves are used during the sessions.


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.

Gymstick H2O

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). Please note: Special water footwear is recommended for this class.


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.


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