FITNESS

Full Body Workout

Full Body Workout

Functional fitness training, HIIT, whole-body training for everyone. An effective mix with and without equipment!

This class provides you with a varied workout for the whole body. You will work on 3 different pillars for a healthy body: strength, agility and cardio-vascular fitness. This activates the burning of fat, which remains active even after you have set down the actual load. Furthermore, we shall expand on individual elements, such as flexibility and body intuition. There will also be sufficient opportunity for addressing individual wishes with regard to contents/exercises.

Using a wide range of exercises that you will find fun, the course aims to provide effective training that does your body good and extends your physical possibilities.

All you need is sports clothes and maybe a towel.

Please do not forget to bring something to drink with you!

The classes can be combined to achieve a more effective training outcome.

HIIT

HIIT

HIIT is a fast and intense full-body workout in which maximum results can be gained within very short periods. We frequently change from highly intensive to chill phases. This interval-based workout concept can take you to the edge of your own abilities using only your own body weight, allowing you to get fit for your daily life in a very short amount of time.

Please note: the mats in the sports hall can only be used with socks – maybe with stoppers – or barefoot! Please bring appropriate clothing.

Parkour

Parkour

This trend sport was developed by the French actor and stuntman David Belle and is an exciting mix of acrobatics, athletics and gymnastics. It has been shown in many movie scenes, for example in the James Bond movie “Casino Royale“.

The aim is to get from A to B as fast as possible and to overcome all of the obstacles on the way. Training sessions are based around lots of running and circuit training. Participants will learn the required techniques and continually improve their strength, fitness, and agility, ensuring a significantly improved awareness of their own bodies. No previous experience is required, but you should be aware that it will take time to perfect your abilities and landing and crossing techniques. The course is suitable for beginners and the more advanced.

HEALTH

Qiqong

Qiqong

Is Qigong a sport? A philosophy? Could it give you help, hope and orientation? Or is it only a form of relaxation with an exotic touch, a way to get away from boring everyday life? Combat sport? A form of art? Wellness?

After just a few sessions, Qigong will tell you who you are, where you are from, what your strengths are and which weaknesses you should work on. Qigong’s experience and intelligence will help you with many things: becoming aware of and being honest to yourself; agility, fitness, focussing on yourself and the moment. Qigong invites you to find out more about yourself…

Stretching

Stretching

Your everyday life is characterised by sitting for long periods and monotonous movements? You are on the lookout for a way to compensate and keep fit and healthy?

Stretching will help you mobilise shortened and rusty muscles and increase the agility of your whole body.

Every class starts with a warm-up that is followed by some stretching exercises (for example from yoga) at different levels of difficulty. This means that the class is suitable for beginners and the advanced.

Stretching is an independent fitness and mobility workout, but it can also supplement other sports, because it helps you to increase your agility.

And who knows? Maybe you will even manage the splits!

Yoga, Vinyasa (with Christina Kraag)

Yoga, Vinyasa (with Christina Kraag)

In Vinyasa Yoga, different yoga exercises are combined to create a fluent sequence (Vinyasa = the Sanskrit word for fluent). An example of Vinyasa is the sun salutation.

Yoga, Ashtange (with Annalena Göttsche)

Yoga, Ashtange (with Annalena Göttsche)

This style of yoga is very dynamic and physically challenging. As a warm-up-exercise, we do some sun salutations and then we practise the first series of asanas from BNS Iyengar. This might get you sweating, but the exercises can be adjusted individually, which means that anyone can participate.

I’m a trained hatha-yoga instructor and I like to include meditations and breathing exercises in my lessons. Therefore, my lessons also include calm moments, during which we focus on mental/spiritual relaxation.

Gentle Yoga for relaxation and self-reflection (with Teresa Forchhammer)

Gentle Yoga for relaxation and self-reflection (with Teresa Forchhammer)

This class teaches a gentle and pleasant kind of yoga which is based on the Yoga Vidya basic series. The focus is placed on treating yourself with respect, calm and fluent breathing, deep relaxation, and, of course, the enjoyment brought about by movement and the frequently used static asanas. Participants should not expect a detailed workout, but instead a special kind of yoga and movement sequences that will challenge you, but which concentrate on recuperating your soul.

MARTIAL ARTS

Japanese Swordmanship - Iaido

Japanese Swordmanship - Iaido

Iaido is a Japanese sword-fighting martial art that specialises in the drawing of a sword from its scabbard and the following movements used to attack or defend oneself.

GAMES

Table Tennis

Table Tennis

This class is for anyone (beginners and advanced) who has already played table tennis or is keen on trying it. Besides the basics, the course also touches on different forms of playing and some related (trend) sports - e.g. Headis, 4er-Tisch and suchlike.

Table tennis bats and balls are provided, but you can also bring your own equipment if you would like to.

Ultimate Frisbee

Ultimate Frisbee

Ultimate Frisbee is a team sport with lots of running in which 2 opposing teams with 7 (grass) or 5 (beach, sports hall) players both try to catch the frisbee in the opposing end zone. The most important thing in Ultimate Frisbee is the “spirit of the game”: fairness and respect are considered to be the most important things. Ultimate Frisbee is a non-contact sport with no referees (except for games as part of the World Championships). Therefore, every player is responsible for observing the rules. Coordination and smartness are very important when playing Ultimate Frisbee, therefore women are in no way inferior to men. All you need is to enjoy running, throwing and catching.

Where exactly in the Volksstadion? We play on the middle artificial grass pitch. The easiest way to get there is through the turnstiles in the Pappelallee. The sports field we play on is right behind the basketball court.

DANCING

Contemporary Dance

Contemporary Dance

Contemporary dance is a modern form of dancing that focuses on emotions.

The training session starts with a warm-up and is followed by power training to make sure the body is continually strengthened and prepared for the dance movements that follow. The participants then practise technical elements, such as jumps and twists, and a choreography will be rehearsed. Trust and improvisation exercises help to forget the daily stress, to gain awareness of your body’s movements and thus give your dancing more freedom and expression. In the final cool-down, you stretch your body  that can now recover from the previous exercises.

The beginner class is suitable for everyone who is open to new things. If you already have some dancing experience, you can also take part in the advanced class to expand these skills and your experience.

Dancefusion

Dancefusion

The dance fusion class is about getting to know different styles of dancing, for example commercial, jazz, contemporary and hip hop. The class includes a warm-up with some strengthening and technique exercises that will help to enhance your dancing skills, as well as a choreography that will change every 3 to 4 weeks.

Previous knowledge of dancing would be nice, but beginners with a sense of rhythm and passion for dancing are more than welcome too.

Oriental Dance

Oriental Dance

Beginner and intermediate class

In this class, we are going to go through and improve the basic movements of oriental dance to the sounds of oriental music.

Intermediate and advanced class

This class repeats the basic steps we learned in the beginners’ class. The aim of this class is to develop a group choreography.

Male participants are also welcome.

Tight-fitting clothes are required and you can also wear ballet shoes if you want to. But you can also dance on barefoot, or just in socks.

I’m looking forward to seeing you all there.