* Barbell Interval classes are for all members over 15 years of age whilst Barbell for Teens classes are aimed at the 12 - 15 years age group. Places in both these classes are limited so please book your spot by sending Åsa an email by 4p.m. on the day. If you have booked but can’t come, please send a cancellation email before 3 p.m. on the day of the course to give people on the waiting list a chance. Please be there 10 minutes before the start of the class; if not, your spot may be given to someone from the waiting list.

** Instructor-to-be

Different types of classes on offer

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

The Basic class is suitable for those who want to improve to improve their fitness, strength and flexibility. A Basic class is straightforward and easy with uncomplicated movements. You do not jump, but you run a bit and there are some steps where your feet leave the floor.

The Medium classes target those who are fairly fit and like somewhat tougher exercises but with gentle movements. The tempo is higher than in the Basic class and there are some jumps.

The Basic and Medium Lunch classes slightly shorter. However, like all F&S classes, they include warm-up, flexibility, strength and stamina exercises as well as cool down, stretching and relaxation.

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

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

Dance Fuego is inspired by Latin music, Latin rhythms and dance forms. It's playful, free and requires no precision. The styles can be salsa, mambo, rumba, flamenco, cumbia, samba, reggaeton... Copy, let yourself go and have fun with a lot of emotion, attitude and character. Fit or not, everyone can join in and make the class his/her own. Just like on the dance floor.

Afro is inspired by African dance movements and Friskis&Svettis have created a captivating and exciting workout with lots of rhythm. It is a barefoot class and the choreography is simple and easy to follow. Just mimic and move to the drum. Afro is expressive and sweaty but has a meditative side to it as well – a holistic experience.

Barbell Interval,(previously called Barbell Pulse), is a combination of efficient strength training and tough cardio. If you like sporty and straightforward exercise, then Barbell Interval is for you. The exercises are simple and efficient. You follow clear instructions to cool music, using a barbell, weights and a step to work out. You adapt the weights yourself and can use anything from just the weight of the bar or add a number of extra kilos. The Barbell class will give you strength and endurance and is great for your legs, hips, back, abdomen, chest, shoulders and arms. At the end of the class, 15 minutes of cardio training is added in interval form. The fitness exercises are simple but you can make them quite strenuous. But don't worry, it's 75 minutes of sweat, fun and good music!

The Barbell classes are open to all members aged 15 and over. The places in this class are limited so if you want to be sure of a place, please book your spot by sending Åsa an e-mail by 4p.m. on the day. If you have booked but can’t come, please send a cancellation e-mail before 3 p.m. on the day of the course to give people on the waiting list a chance. Please be there 10 minutes before the start of the class; if not, your spot may be given to someone from the waiting list.

Core is a functional training focused on body stability, strength, balance and agility. No apparatuses are used and the exercises are done on the floor or standing up, with the body used as a weight. The class is aimed at those who have begun to train and wish to supplement it with more specific exercises for the back, stomach, body strength and stability. Therefore, Core combines well with barbell, jogging and the like. You should wear good sports shoes and bring your own mat.

Yoga 2 is a more challenging and dynamic continuation of Yoga 1. The exercises have a continuous flow and there is more time to “deepen into” the asanas (positions) from Yoga 1. Yoga 2 builds upon classical yoga and focuses on breathing, movements, relaxation and getting in harmony with your body, while training your flexibility, strength and balance. Please wear loose fitting long-sleeved shirts and trousers for this class. During the class you are barefoot, but you may prefer to wear some socks and an extra sweater for the relaxation exercises. You should also bring your own mat to the 75 minute class.

Ki Balance is a ‘barefoot’, focused and liberating class. In this class 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 on your body and to achieve more harmony and inner equilibrium. Ki Balance targets all members – from those who train a lot and want to vary and supplement their exercise to those who due to various problems (e.g. back problems) are looking for a gentle and pleasant way to work out. Bring your own mat. (These classes will start in Spring 2012).

Cross Training is an outdoor class which combines jogging and strength exercises in the fresh air. Nature provides the tools, such as hills, benches and railings. A fun and varied class! As Cross Training offers many breaks and a lot of variety the Basic Cross Training class helps the untrained to start jogging. Medium Cross Training targets those who are used to running and can manage 45 minutes at a decent speed but would like to complement their training with some inspiring strength exercises.

Jogging enjoys widespread popularity as a form of exercise or as a complement to other types of training. While jogging in a group, you get inspired by other runners and by the enthusiasm of your instructor. The Basic Jogging class targets those who want to start jogging but are used to moving around outside, as well as those who already run but like a gentle level. In a Basic Jogging session you run about 3 to 4 kilometres on flat terrain. The speed is around 6.5 to 7.5 minutes per kilometre but can be adapted.

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

In the Star class, joggers and runners at all levels are welcome as it combines jogging and running with strength exercises. The 75 minutes include warming up, flexibility, strength, jogging or running and stretching.

Junior is for children aged 7 – 12 years. This is an action-filled and varied class! The aim of the session is to make children jump, run, exercise and have fun to good music. The children concentrate on basic physical skills (such as strength, balance, posture, bending, stretching, turning) and also the cardiovascular system. All this is achieved through fun exercises! The structure of the session follows young people's way of switching between going at full speed and resting. Children should wear good training shoes and bring enough water to drink during the session.

Family classes 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 in order to participate.