Group exercise descriptions
A
Abs & Booty
Abs & Booty is the right class for those who want to strengthen their core and buttocks. The focus is in getting the sixpack and firm bottom. The class consists of different kind of ab exercises, squats, jumps and other lower body exercises. The training program changes every month, so you have time to learn the exercises and work out efficiently.
Acrobatics
In acrobatics class you will challenge your coordination and mobility! You do not need to have any acrobatics skills, because we will focus on learning the basic tricks. If you have already more advanced skills, you can get more challenge by asking the instructor for variations. This class is suitable for all! We will do for example different kinds of somersaults, head- and handstands and bridges and develop flexibility by stretching.
Adult Ballet
The aim of this class is to learn basics of ballet like holding your centre, position of legs and arms
and the basic movements of ballet. This is beginners ballet class so you don’t need any previous experience of dance! Ballet training improves your body control, coordination, balance and muscle strength. You will be encouraged to also work on your expression and aesthetics.
Please wear elastic, tight-fitting clothes and socks or soft ballet shoes.
Spring season consists of two periods; first before the winter break and second after it. Sequences will be developed during the period so i recommend to come to class as regularly as you can.
Aerial hoop
The aerial hoop (also known as the lyra or aerial ring) is a circular steel apparatus suspended from the ceiling. Aerial hoop improves flexibility and especially upper body strength. The beginners are welcome as you will learn the basics and a little more step by step. In this class you need tight trousers without any sharp components and a small towel for drying hands and the hoop.
Air Yoga
During the class we will use a silk trapeze which is hanging from the ceiling. The trapeze can be used to divide and direct the weight of the body to a certain part of the body. The class is not about acrobatics and some parts of the practice will be done on the floor and some will be done with the help of the silk trapeze. It is easier than usual to get the position in the air yoga because the trapeze assists the movement gently. At the same time the trapeze brings new dimensions to the practice because it helps to succeed safely also in the challenging movements such as a handstand. The handstand could not be practised without the trapeze.
The air yoga develops muscular strength and mobility. First we will try how the air yoga feels and try how to use the trapeze. After the trapeze has become familiar we will concentrate on the movements which strengthen the body and at the same time enjoying the support of the trapeze. The air yoga fits to everyone. The small group size guarantees that you feel safely and authoritatively. However, the air yoga is not recommended to the expectant mother.
B
Back & core
In Back & Core– class we will focus to strengthen your core and to increase your mobility. This class is suitable for everyone because the intensity of the class is quite low.
We will start the class with warming up and after that we will focus on movements that adds your mobility. After this, we will do some movements to strengthen your back and core and in the end we will cool down and do a little stretching.
Take a suitable clothing for exercising outdoors and a bottle of water with you, and don’t forget your sense of humour! 😉
BodyBalance®
LesMills -consept offers us BodyBalance, which is a peaceful body control and maintenance hour. The hour consists of balance trainings, mobility trainings, power trainings, stretching trainings and relaxation trainings. At this training form you get more power, flexibility and posture. It is suitable for almost every body.
Bodyweight training (Thursday, Kimmo)
In this class we’re training the power and endurance of your muscles with the weight of your own body. The exercises are done with different variations so the class is good for everyone. All you need is indoor shoes and a waterbottle!
Bodyweight training (Saturday, Peppi)
Body weight training class is the perfect class for you who wants to improve your strength and muscle endurance. In this class we’ll be using our own body as the training equipment. Might sound easy however it’s definitely not easy. We’ll be training in groups, pairs and as individuals depending on the class. You’re welcome to this class despite the condition of your body, all the exercises can be varied. Come and sweat with us!
C
CrossTraining 45
Crosstraining 45 is effective class that combines bodyweight training and exercises done with equipment like kettlebells and barbells. This class will make your heart beat and increase your muscle tone and strength! Tatami and gym in Snellmania make varied and effective circuit-type classes possible.
The class is 45 minutes long so there won’t be lots of technique teaching, which means that this class might not be the best choice for your very first group class if you haven’t done muscle tone exercises before. However what ever your condition is you are welcome to join Crosstraining – you can always scale the exercises to your current condition level!
CrossTraining
CrossTraining will be done with circuit training where we´ll train the whole body. On this class we will train muscle strength and durability but also aerobic. The class fits for those who has exercised before and also for those who wants to start exercising now, because we can always find the right option for you how to do the movement. This class will give you the possibility to do this a very heavy exercise or a lighter one.
On this class we will use many different kinds of equipments, like kettlebell, barbell and CrossCore, but we will also train with your own bodyweight. We will always check out the techniques of different moves and our goal is that you can safely do the move when we start to do with power.
When you come to this class, you need suitable clothing for exercising inside, a bottle of water and of course a bit sense of humour and your willingness to do your best 😉 Welcome!
Crosstraining easy, staff only
Crosstraining is effective circuit class that combines bodyweight training and exercises done with equipment like kettlebells and barbells. This class will make your heart beat and increase your muscle tone and strength!
D
Dance Party
Dance Party is a sporty dancing lesson where you can have fun and gain energy. In this lesson you get to know different dance genres like Salsa, Reggaeton, Dancehall or African partydance just to name a few. The purpose of the lessons is not to spend time to adopt long choreographies, but instead encourage to learn easy moves and progress between different styles. Earlier experience is not required and you can experience dancing and fun based on your current condition. Open mind and sunny attitude will get you far.
F
Fitness boxing
Fitness boxing suits movers of all levels, everyone can challenge themselves during the class! Fitness is great, sweaty workout which uses boxing techniques and exercises typical for boxing.
The class consists of warm up, which can include so called shadow boxing, technique training (punches, moving, evading movements) alone or with a partner and some muscle tone training for the whole body. After that we cool down ja stretch.
Foam Roller
Foam roller is based on welfare of your body via muscles and fascia. Rolling with the soft pipe gives you better body knowledge and control. In addition rolling helps your mobility and makes your movements dimension better. You get a better posture and your chronic pain will go lower when you open your shorten muscles and closed fascia via foam roller. If you get a good vibe about rolling, it may make your massage hours (and costs) lower! Come and get to know the system!
Please notice that there are limited places for the class because of the number of foam rollers. If the class is full and you have your own foam roller, you may come and join the class with your own foam roller (then you don’t have to enroll).
Foamroller & mobility
In this class you will take care of your body. Class includes different mobility- and balance exercises. In addition we will also do exercises for maintaining good and healthy posture. Last but not least we will be doing mobilityexercises with foamroller as well.
Foam roller is based on welfare of your body via muscles and fascia. Rolling with the soft pipe gives you better body knowledge and control. In addition rolling helps your mobility and makes your movements dimension better.
Functional muscle care
Do you think stretching is boring? Do you often omit to perform muscle and body care? However, body care is an important part of physical exercise. Luckily you can do it also functionally instead of static stretching. This muscle care training is based on the overall view of myofascial lines and the connection between these lines and musculoskeletal disorders. The aim of the exercises is to improve and maintain mobility, elasticity of muscles and body control. When doing body care exercises regularly, musculoskeletal disorders can be eased and you may also have more effective strength and endurance training. This training is suitable for everybody. You only need positive attitude and elastic clothes.
G
Gentle yoga
Gentle yoga offers refreshing start for the day. In the class we concentrate on body opening and energizing moves and balanced working between mind and body. We pay special attention to strengthening our supportive muscles (bandhas) and safe body alignment working.
No earlier experience in yoga needed. Please avoid heavy breakfast before the class.
H
Hatha Yoga in english
The current yoga course will centre around authentic Hatha Yoga practices from India. The Asanas (postures) will comprise the key elements of the course, and they will be supplemented by controlled breathing techniques (Pranayama), relaxation and meditation sessions (Dhyana). Although people with chronic health conditions such as back pain, asthma, arthritis, anxiety and depression may find these sessions particularly beneficial. However, needless to mention that yoga has always a multidimensional healing effect therefore everyone is welcome to join. This form of yoga can also aid in treating insomnia and fatigue. In one hand deep breathing techniques (Pranayama) will help in relaxing your mind and provide anti-stress benefits, on the other hand asanas will help you test the physical limits of your body by learning stretching, toning and strengthening aspects of yoga. People who opt for this yoga will feel relaxed and rejuvenated as they step out of the yoga mat. In nutshell join these classes if you want to adopt a holistic approach towards exploring the physical, mental and spiritual needs of your body that will transform you into a more positive, energetic and enthusiastic personality.
Important Point:
Participants are required to come empty stomach allowing a gap of at least two hours (in case of a light meal) or about 3 hours (in case of a heavy meal) between meals and learning sessions. Also I am happy to advise specific yoga techniques for different ailments to the participants.
HIIT45
HIIT (High Intensity Interval Training) offers challenge for more experienced trainers. Focus is on bodyweight training in which we combine moves that improves power and balance together with agility and stamina.
Moves include a lot of push ups, burpee variations, jumps and moves that require explosive power so the class is not recommended if you suffer from back or knee injuries. Take a towel, a water bottle and good training shoes with you.
Hip Hop
In hip hop class you will learn the basic techniques of hiphop, bounces and grooves, by utilizing steps and isloations. The aim is to develop your own style and feel the joy on dancing! You can come also to individual class, but you benefit most if you come regularly.
For hip hop class you need comfortable clothes and shoes with flat sole.
Hot pilates
Pilates in infrared is a pilates class in a room with infrared lamps. Pilates improves flexibility, builds strength and develops control and endurance in the entire body.
Focus is on on alignment, breathing, developing a strong core, and improving coordination and balance.
Room temperature while the class will be about 35 degrees. Take water and a towel with you and be aware to drink enough water before joining the class.
I
Indoor cycling
Indoor cycling is easy and very effective. It improves your aerobic conditioning. You will get sweaty and the heartrate will raise. Indoor cycling is suitable for everyone, because you can choose the exertion yourself by changing the resistance. Engrossing, rhytmical music makes you feel good and motivates you to push harder.
The instructor is on monday Katariina Lahdenpää, on wednesday Riina-Malla Kosonen and on friday Maria Kuosmanen from SYKETTÄ.
Instructed gym for women
This gym group is for you if you have thought about starting training in the gym but aren’t sure what to do there. You can also get new ideas for your training here.
There will be exercises for different muscle groups every week. The series are done with weights at the gym and with your own body weight. You’ll learn the techniques and get tips during the training.
We can adjust the class based on your wishes, so please tell the instructor if you want to for example learn about optimal eating for gym training or how to desing your own training plan.
We will meet at the Opistotie health gym.
Instructed Gym, staff
This is a class for you if you are a member of the staff and starting your training at the gym or want some advice for particular muscle groups. The class takes place at the Studentia gym.
There will be exercises for different muscle groups every week. We use gym equipment, free weights and your own body weight. At the end of each session we do a workout using the muscle groups focused on that week. There will be new exercises for those just starting out as well as those more experienced. If you have some personal wishes for the tutoring, the tutor will answer them during the session.
Welcome to experience individual tutoring in a safe environment!
K
Kettlebell (Tuesday /Tiitta)
Kettlebell class: One class, whole body workout! Kettlebell training develops your strength, mobility, coordination and aerobic condition. We will also use bodyweight exercises in this class. Kettlebell classes are circuit-type classes, no choreographies.
Class is suitable for all, beginners and more experienced trainers alike. You will learn correct techniques and instructor will always give you personal instructions if needed. Depending on your condition you can either do a little bit easier class or give it your all!
Take with you sport clothes, water bottle and small towel for sweat. You can also take your own kettlebell, but there are also kettlebells in Opistotie. See you in the class!
Kettlebell (wednesday /Paula)
Kettlebell is diverse sport that helps you develop your strength, endurance and coordination. In the class we do 3 to 4 different sets which are collected as a package from various exercises. Between the sets we take a little breath and have a look at the next set of movements. Kettleball strengthens your body and straightens your posture. Training gives you possibilities to control your body better.
You are welcome to the class despite the condition of your body. Starters can come and learn how to use kettlebell in safe and nice environment. If you want to do harder training, you can challenge yourself by taking heavier kettlebell and adding some tempo.
You’ll need sport clothes and shoes (or bare feet), water and a small sweat towel. There are kettlebells in Studentia but if you prefer, you can take your own too.
KickFit
What?
KickFit is a type of exercise you do with strikes and kicks. It’s a fun but also intensive way of sport. It is a contact sport where you won’t take the contact with your pairs body but with the shields or covers he/she is keeping. The main thing is learning by doing. If necessary instructors will guide you to do better and safer technique.
What equipments I need?
If you have mittens and/or bracers, you can take them with you. It would be good to have sleek sole of your shoes or you can come without shoes. Please wear loose trousers and a t-shirt. Water bottle is for your own good.
Teemu Malmström is in charge of instructing, but you will find also other instructors from University of Eastern Finland’s Taekwon-Do society.
Are you interested? Check out a video from the class: http://www.youtube.com/watch?v=ad3K2BAfNco
KuntoCross
KuntoCross is an overall crosstraining workout for the whole body: you will gain muscle tone and develop your aerobic condition and flexibility. After the warm-up there will be simple and effective muscle tone exercises with bodyweight. The class will end with 15 minutes of stretching and body overhaul. Due the simple exercises this class is suitable for everone, beginners as well as more experienced trainers. The music will be big part of the class, pumping up the intensity and energy. C’MOON!
You need to bring just sport clothes, water bottle and a small towel.
L
Lavis
LAVIS is new dance style, that we dance with a style of “open-air dance” adding a new twist to it!
LAVIS is based on balancing with dance steps and more traditional aerobic -exercise. In these classes anyone can put more effort into their exercise and get a good feeling dancing with a good music. We play music that is traditional in finnish “open-air dance” but also cha cha and rock’n’roll! Although you get to know the dances during the classes, it’s not about learning new steps, it’s about doing a good and diverse exercise.
The most important thing in the classes is a good and relaxed feeling, where anyone can do sports with their own level. You don’t need a dancing partner, we dance mainly by our-selves. Lavis is easy, fun and sweaty!
Lower-body exercise
The class is a light exercise focusing to your buttocks and thighs. The movements will be basic exercises done in one place, no hard choreographies. We will use different equipment (for example sticks and rubber bands) and do some stretching at the end of the class.
Combine this class with the upper-body exercise, which takes place just before this one! By doing both classes you will get a great workout for the whole body.
You’ll need sport clothes, water and a small towel.
Lyrical Jazz
Lyrical jazz is dance style filled with emotion! Style is a mixture of ballet, contemporary and jazz dance but the focus is on musicality in motion. The class includes warm up, short jazz tehnique, improvisation and combination/routine. Please bring socks (or jazz shoes) and water bottle with you.
This class is suitable for those who have some experience in dance. Spring season consists of two periods; first before the winter break and second after it. Sequences will be developed during the period so i recommend to come to class as regularly as you can (so you can get most out of the class!).
M
Mobility
In this mobility class we focus on sustaining and increasing mobility. Instead of basic stretching, we use dynamic stretching and self mobilisation techniques to increase functional mobility. This improved can convert to your daily life and it might be seen in more comfy squat position, better posture, better feeling of the muscle in your workouts…
Mobility insn’t a pic for your rest day, as it goes for a light workout. Most movements we do with our own bodyweight, but sometimes we use equipment like sticks and therapeutic balls. In this class we also practise our deep stability muscles, especially core and scapula control. You also get plenty of new ideas for your own mobility workouts and warm ups!
This class suits everyone. All you need with you is stretchy indoor sport clothes, water bottle and perhaps a small towel. Welcome!
Mobility movement
In a optimally working body the range of motion in joints is good and the muscles are elastic but also support your spine and joints. Thus the body overhaul can’t be just stretching your palms to the floor.
Mobility movement is a diverse body overhaul class for those who “intend to start stretching more….” but never actually do. We will do dynamic mobility exercises, stretch and strengthen the little supporting muscles in your body. We will sometimes use equipment such as therapeutic balls, foam rollers and rubber bands. The more your body needs overhauling, the more you need this class!
MorningCore
The aim of this morning class is to find, activate and strenghten deep core muscles and also improve control of the body. Exercises are done slowly but accurately. Regular core training will help you to use right muscles which can lead to better posture and less pain.
Please wear comfortable and elastic clothes and socks for this class. You can also bring water bottle and your own mat if you want to.
Morning kettlebell
Morning kettlebell is guaranteed wake-up for your wednesday morning! At the beginning of the class we do a proper warm up and awake your body for the workout ahead. After that we continue with strenght exercises. In this kettlebell class we focus more on the muscle training, using kettlebell as a tool, but not forgetting the basic kettlebell moves. Towards the end of the class we raise our heart beat with different kinds of functional circuits to break a sweat. Morning kettlebell lasts only 45min, so you can squeeze it in before school or work day.
You are welcome to the class no matter what your current condition is. You need comfortable indoor sport clothes and shoes, small towel and water bottle with you to the class. Remember to take note of proper hydration before, during and after class.
P
Physiotherapeutic core
This core training class is taught by a physiotherapist and the focus of the class is on body awareness and activation of deep stabilizing muscles. Different exercises increase your bodyawareness and body control and also elasticity and strength of the muscles. Regular core training will help you to use right muscles which can lead to better posture and less pain.
Please wear elastic (and warm) clothes and socks for this class.
Physiotherapeutic training for musculoskeletal wellness
Physiotherapeutic training for musculoskeletal wellness is a body care training based on the control of the neck and shoulder area and back. Moreover, we’ll focus on strengthening the deep muscles of the core which maintain the body posture. This 55 minutes includes warm-up, body control and muscle strenght exercises and warm-down. You can also train your concentration and patience. Come to challenge yourself and find some new muscles in your body!
This training is suitable for everybody, particularly for people suffering neck, shoulder or back pain. It works both in preventative and rehabilitative ways. You can come and try this training whenever you like but you’ll get the best benefit with regular and long-term training. Take flexible clothes and some water (if you like) with you. Welcome!
Pole Dance
This class introduces you to pole dance as a sport. You’re going to learn the basics of pole dancing and a bit more. The class is open for anyone, we give challenge for the beginners and a little bit more advanced pole dancers. In this class you need shorts and a small towel (for drying hands and the pole).
NOTICE: 15 minutes before the lesson starts doors are opened and when lesson begins the doors will be locked. So take care that you are in time.
Posture & body overhaul, staff
Awakening the body after stressful workday is the main goal of this class. At the beginning we get the blood flowing with a little warm up. Then we move to strength exercises, which aim to strengthen especially deep posture muscles and increase core control. At the end of the class we use foam rollers for a gentle massage and take care of our bodies with different stretches.
We focus on good core stability, posture and releasing the tightness of the hips and shoulders caused by a lot of sitting while at work. We aim also to relax the mind and let go of the stressful thoughts. This class is relaxing time for the body and the soul, which brings more movement and mobility to your daily life!
Power HIIT
This Power HIIT workout combines bodyweight and some plate weight exercises. We are going to build muscles and get strong but also keep the heart rate up with some fun cardio mixing workouts. You can choose either using heavier or lighter weights.
It’s important to know how to do following moves before attending to this class: Squat, lunge squat, barbell row, clean and jerk, overhead press and biceb curl. This class includes a lot of jumps and burpee variations so the class is not recommended if you suffer from serious back or knee injuries. On your first class use only the bar or light weights, for example 2 x 2.5 kg.
Please take a water bottle, a towel and good shoes with you.
Power yoga
ONLY in finnish!
Yoga is a training method where you concentrate on working with your body and mind. It relieves physical stress and pain and offers balance to your everyday life. In power yoga classes the focus is on mixing bodyweight training and improving flexibility in different kind of yoga asanas. We pay special attention to strengthening our supportive muscles (bandhas) and safe body alignment working.
No earlier experience in yoga needed. Avoid eating heavy meals 1-2 hours before the class. Please take a drinking bottle and a towel with you
Pump (monday /Tuija)
Pump is effective whole body workout with barbell and energetic music. You can choose the weight you use during workout, so the pump is suitable for everybody. The pump movement series are easy but very powerfull! You really feel your muscles burning!
Pump (wednesday/Laura)
Diversing and effective whole body workout with barbell. The Pump doesn’t include any hard choreographies and it is suitable for everyone. The Pump includes a short whole body warm-up and some stretching after the workout.
Pump (Friday/Jenni)
On friday Pump class we get a whole body workout using body weight and a barbelll. No hard choreographies included so this class is perfect for beginners. To get more intensity you can use weights as much as you want to. Class includes warm-up and a cool down.
See you on friday!
Pump basic
Pump basic is especially good class for persons who are just getting to know pump.
T
Toning
Toning is a versatile and effective muscle tone class, where you train your muscles with bodyweight exercises as well as using some equipment. This body-toning class suits everybody! Join us for a happy, sweaty class, which will end with stretching and relaxation!
TRX
TRX -class is bodyweight training. In this class you’ll develop your overall strength and endurance wtih TRX harness. You can do it an easy way or a hard. This class develop your strength, endurance and mobility. TRX- harness develop especially strengthen of your core.
TSB
Thigh-stomach-buttocks class is a muscle tone exercise which is mainly focused on lower- and middle-body. It is a training done with your own body weight. In this class you will do multiple sort of muscle tone movements and effective middle-body training. In addition you’ll get a pulse raising interval training where the sweat flows. In the end there is a some stretching.
The class doesn’t include any step series and you can do it with your own tempo, but notice that there are jumps at the interval parts. We recommend that you should have done little training before this class. Remember that you can always make the movements by your own condition.
You need with you a water bottle, little sweat towel and indoor-shoes (or bare feet).
Twerking
In the twerking class you learn the basic techniques of twerking and get to shake your booty in different positions! We will also practice a small choreography. You need sport clothes, shoes and knee pads, knee-long socks or leg warmers to protect your knees. And of course – bring lots of ATTITUDE! Let’s twerk it like Miley!
U
Ultimate upper body
Intensive muscle tone class where you increase upper body`s strength using your own body weight and some other varied equipments like kettlebell. Come along to train your core and upper body!
Upper-body exercise
The class is a light exercise focusing to your shoulder area, arms and middle body. The movements will be basic exercises done in one place, no hard choreographies. We will use different equipment (for example sticks and rubber bands) and do some stretching at the end of the class.
Combine this class with the lower-body exercise, which starts just after this one! By doing both classes you will get a great workout for the whole body.
You’ll need sport clothes, water and a small towel.
V
Vinyasa yoga
Vinyasa yoga is a broad classification that combines many different types of yoga. In this class focus on synchronizing movement with breath. Every class includes sun salutations which is typical vinyasa sequence. Every class ends with relaxation (savasana). We pay attention to strenghtening and stretching our body with safe body alignment working.
Avoid heavy meals 2 hours before the class. No earlier experience in yoga needed. Please, let instructor know if you are pregnant or if you are dealing with some kind of serious injury. We want to ensure everyone a safety yoga experience.
W
Water exercise
Water Sports at the Rauhalahti spa!
Now there is available traditional, low threshold sports surrounded by water. This instructed exercise done in the water is suitable for everyone despite your age, condition or size. Exercise done in the water is soft and effective.
Water sports is diverse sports type. The good thing is that you can adjust your power by making exercises slower or quickly. Welcome to try this sport!
Your sticker will be checked in Rauhalahti Spa reception, people there will guide you to right place. With SYKETTÄ-sticker you can go and do this water exercise (45 minutes). If you want, you can also buy a one time spa-ticket which gives you the right to visit Spa little bit longer.
Z
Zumba®
Zumba is “exercise in disguise”. It feels like being in a Latin party, while burning calories and working out your whole body. During the class there will be a mix of Latin rhythms such as salsa, merengue, cumbia, reggaeton and more, that will be combined with low, medium and high intensity moves. This class is designed for everybody regardless of experience, age, body type etc. Don’t miss the chance to feel the music, discover your own way of moving to the music, and have a blast!