September

Preliminary autumn schedule - 20 sessions a week

BB1=Bâtiment Bleu, BB2=New sportshall of European School. See Premises page for access descriptions.

* = Session will start in October

** = Instructor-to-be

14 different types of sessions on offer

The Start session is gentle workout for those who would like to start exercising. Movements are simple, both to understand and to carry out, and the session does not include any jumps or heavy movements. The music is engaging and easy to follow and there is lots of time to take out the movements, even if you are inexperienced.

The Basic session is suitable for those who want to improve their fitness, strength and flexibility. A basic session is straightforward and easy with uncomplicated movements. In the Basic session you don’t jump, but you run a bit and there are some steps where your feet lift from the floor.

The Medium sessions target those who are fairly fit and like somewhat tougher exercises, but with gentle movements. The tempo is higher than in the basic session and jumps are included.

The Medium Lunch sessions are slightly shorter than the classical Medium sessions. However, they include warm-up, flexibility, strength and stamina exercises as well as cool down, stretching and relaxation as all F&S sessions do.

The Pulse session concentrates on the cardiovascular system. The Basic Pulse session targets those who like a high tempo, but don't want to jump. The Medium Pulse session targets those who are quite fit, like a high tempo and get inspired by challenging co-ordination in the cardiovascular sections.

In the Dance session you let yourself be fully inspired by the music, steps and different dance styles - disco, jazz, Latin, funk, swing… The movements are easy to do and there is a lot of feeling, attitude and character. No advanced combinations, just copy, let go and enjoy. If you are super fit or not doesn’t matter. Everyone can make the dance session their own. Just like on the dance floor.

Afro - With inspiration from African dance Friskis&Svettis has created a captivating and exciting workout session with a lot of rhythm. It is a barefoot session with choreography that is simple and easy to follow. You only have to mimic and let the drum beats and moves become “one”. A holistic experience, which is expressive, fun and sweaty, but it can be meditative at the same time.

If you like sporty and straightforward exercise, then the Barbell session is something for you. The exercise is simple and effective. You follow clear instructions, cool music and you use a barbell and weights to workout. You adapt the weights on the barbell yourself and can use anything from the sole weight of the barbell to a number of kilos added to it. The Barbell session will give you strength and endurance in your legs, hips, back, abdomen, chest, shoulders and arms.

Yoga builds upon classical yoga and focuses on breathing, movements, relaxation and getting in harmony with your body. This session trains your flexibility, strength and balance. For this session please wear loose fitting long-sleeved shirts and trousers. During the session you are barefoot, but it could be comfortable to bring a pair of socks and an extra sweater for the relaxation exercises. Please also bring your own mat to do the exercises on.

Ki Balanceis a ‘barefoot’, focused and liberating session. In this session you train balance, flexibility, body awareness, relaxation and breathing with comfortable and peaceful movements. The exercises are soft and inspired by Body Awareness, Qigong, Yoga and Pilates. The natural feel of the movements gives you an opportunity to focus in your body, to achieve more harmony and inner equilibrium. Ki Balance targets all members, from those who have a lot of training experience to those who want to vary and supplement their exercise, as well as those who due to various problems (e.g. back problems) want to find a gentle and pleasant way to workout. Please bring your own mat to the Ki-Balance sessions.

Cross Training is an outdoor session, which combines jogging and strength exercises in the fresh air. Nature provides the tools, such as hills, benches and railings that are used. A fun and varied session! As Cross Training offers many breaks and variety the Basic session helps the untrained to start jogging. The Medium Cross Training Session is an inspiring strength exercise compliment for the more used runner.

Jogging is an absolute favourite for many, as a form of exercise or as a complement to other types of training. In a group, the advantage is that you get inspired by other runners and you can enjoy having an engaged instructor. The Medium Jogging session targets those who have some running experience and manage to run at the speed of 5.30 to 6.30 minutes per kilometre for around 40 to 45 minutes. The session takes place in Bambësch, so the terrain is varied and there will be hills.

Nordic Walking is an outdoor session, where you learn to walk with sticks/poles. It improves your fitness and is very effective dynamic strength exercise for the upper body. If you don't have your own sticks/poles, please call Maria Österblad (691-33 88 31) and reserve a pair before the session.

Family sessions target children from two to around six years. The idea is for parents and children to have fun, enjoy the music and exercise together. Please bring good shoes for your children as well! Children should have had their second birthday to participate in the Family sessions.