The correct technique for weightlifting
by John Harris Fitness
Deadlifts, squats and bench press are the classics among the exercises with the barbell. These exercises should consist of about 3-5 sets of 10-12 repetitions each. There are different concepts here, depending on your current training condition. Normally a certain constant number of repetitions and sets is determined.
But there are also other concepts, such as the pyramid principle, where you vary the repetition and weight in several sets. In the ascending pyramid, you start with many reps and less weight and work your way up to heavier weights with fewer reps. An inverted pyramid is when you start right away with the heaviest weight and fewer reps. This way you get the strongest muscle building stimulus right at the beginning when you still have the most strength. As a beginner, however, you should first start with the classic concept. If you are already confident, pyramid training can give you a new kick.
Before using the dumbbells, you should always warm up your body and stretch your muscles slightly. This way you can prevent injuries. For example, you can start with a light cardio workout. It is wrong to think that you are wasting too much energy. You should not go full out, but it is very important to prepare your whole body for the weights. You can also warm up quickly on the treadmill or with push-ups and similar full-body exercises.
You should pay special attention to activating your abdominal and back muscles, because these are important for your stability when lifting weights.
John Harris HIIT
After a warm-up, in which the joints and muscles are prepared for the subsequent strengthening, special exercises for the entire back, abdominal and gluteal muscles follow, with or without additional equipment, which are first performed in a standing position and then on the floor. In the conclusion follows a short stretching and mobilization of the entire body.
HIIT & FIT
The duration of the unit is 60 minutes and takes place in the functional room. Strength endurance, stamina and performance are improved through functional, coordination demanding exercises. There will be 2-3 rounds of circuit training completed in the group. Kettlebell, balls, dumbbell and barbell, battle rope, Bosu Ball as well as exercises with your own body weight. The motivating music provides the right mood and the correct execution of the technique is always the top priority for the trainer for a joint, safe training.
Harris Barbell Lift
The Harris Barbell Lift is a primarily standing workout, using free weights provided by John Harris. This can be used to work muscle regions that should be exercised and strengthened more often for a healthy and straight posture. Also, in the courses of John Harris is explained very well what to pay attention to when training with free dumbbells, so as not to injure yourself during training, in class or alone.
The training lasts, as with the other John Harris courses also usual, 60 minutes and is suitable for beginners and advanced participants.
Whether with tubes, weight plates, training rubber bands, pezzi balls or stepper, you can determine the intensity yourself and so a varied and intense workout is created—for beginners and advanced!
A short warm-up prepares the joints and muscles for the workout. A mixture of pure bodyweight exercises and sometimes small equipment such as kettlebells, slam balls, dumbbells, weight plates or resistance bands can be expected. Common strength training movement patterns such as push press, squat press, push-ups, lunges, as well as various more intense or explosive cardio exercises such as pushing, pulling (resisted sprints) or ball slams. Breaks between intervals are kept short, as our goal is to exhaust the body and develop mental and physical resistance.
The course is suitable for moderate to very advanced participants.
This will work all portions of the abdominal muscles in the different muscle layers. Additional equipment used: Gym ball, mats, aero step, dumbbells, Redondo ball. Stations will be rotated through.
Easier ways of performing the exercises are also offered and are therefore suitable for a mixed group, where beginners can train with advanced students.
Three different levels, all perfectly in sync with the music. In a STRONG Nation class, the original music serves as the impetus. The songs are composed so that each beat is in sync with the movements. This eliminates the need to count repetitions and allows you to focus on the exercise. The STRONG Nation class is a sweaty workout that also partly consists of floor exercises where you intensively train your core.
Since the gluteal muscles have different tasks, the exercises are selected to include both hip extension and abduction (spreading the leg away from the body). This ensures that the entire gluteal musculature is engaged.
Additional equipment often used: Exercise rubber bands and dumbbells. Music and exercises merge during each session to help you push past your previous limits and reach your fitness goals faster.
In the TRX Workout, you train with a TRX training belt mounted on the ceiling. By hanging, you work out with some or even all of your own body weight. With TRX you find yourself in lying, hanging or swinging training position. The TRX workout is one of John Harris' most coordination-intensive workouts.
Shape your Body
Bodypump includes ten tracks. Each track focuses on a different muscle group. The exact sequence and the music composition change quarterly. The training goals are in particular the strengthening and building up of the musculature, as well as the targeted fat burning. The training weight is individually adapted to each participant. Weight exercises such as squats, lifts, curls and presses are used to incorporate all the main muscle groups (legs, chest, back) into the program. The focus is on movements with a high repetition rate (rep effect).
With a variety of functional strengthening exercises and equipment such as medicine balls, plyoboxes, kettlebells and barbells, the workout is varied and your whole body is stressed and trained. This session is a great way to get started in functional training.
The FLEXI-BAR® is set swinging with a small movement of the hand. Afterwards, the FLEXI-BAR® should be kept swinging by short impulses. The more rigid the arm can be made to be the swing transmitter, the greater the amplitude and correspondingly more intense the workout. The duration of the swing depends on the strength, endurance and coordination ability of the user. And it is precisely these that need to be improved by training with the FLEXI-BAR®.
Cardio Step implies cardio training on a stepboard. This stepboard is a fitness device that allows you to simulate and train climbing up a step. Cardio training with this board trains the circulatory system and burns plenty of calories. To motivating music you can train your muscles. The Cardio Step course by John Harris mainly trains the leg and buttock muscles.
Cardio Dance is the latest trend from the aerobic world and is based on the basic steps of aerobics. It combines fitness and dance. So if you enjoy dancing and want to do something for your fitness at the same time, Cardio Dance Class is the right choice for you. It improves endurance, flexibility, stamina and coordination. The cardio training achieved along the way improves the cardiovascular system and results in better blood circulation. Simple choreographies to great music tracks – something for everyone!
Suitable for any level of performance.
Step & Sculpt
Emphasis is on strengthening the legs with additional arm and upper body movements. Simple exercise combinations that combine strength and endurance, with a warm-up at the beginning and a cool down and stretch at the end of the session. Suitable for all, especially for those people who also like to use the tap board for physical exercises. All exercises are done at a set pace with music.
After a short warm-up, we will work together on various simple step combinations, which we will put together into a great choreography at the end of the class. Step aerobics is not only fun, but also a good workout for the leg and buttock muscles.
Just try it out and let yourself be captivated by the good atmosphere of the class!
The sponge rubber grip provides a pleasant, soft feeling in the hands. Due to the weight of approx. 500g per Smovey ring and the gentle vibrations which occur during swinging, there is an increased activation of the metabolism and lymphatic system during and after training.
Cross Country Spin
Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are greater through various inputs, such as intervals, than with mere ergometer or bike riding. The rousing music makes the training particularly motivating and much more fun than a solo workout on the exercise bike.
All techniques and all intensity ranges can be applied. The interval method, a constant alternation between load and recovery, allows for performance peaks to push. Recovery phases as a quick energy refuelling station or moderate load. Training takes place in both the aerobic and anaerobic ranges.
Wake up Cycle
Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are immensely greater through the various inputs, such as intervals, than with mere ergometer or bicycle riding.
Improve your strength, endurance, conditioning and coordination at boxing camp. Don't worry! There will be no fighting, but there will be real sweating. Jump ropes are also used to improve your speed and coordination. Towards the end of the hour, it gets really intense again to burn calories.