Thalia Graz

The Functional Circle is a classic circuit training with structured load times and breaks.

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.

Aqua Fitness gets you going and trains a wide variety of muscle groups without putting your joints at risk. Due to the training in the water, this course is especially suitable for somewhat heavier people, as well as people who consciously want to train in a way that is easy on their joints.

Depending on your personal commitment, you can work out to the fullest in the program put together by John Harris Trainers, or simply take part in the course without pushing yourself to your physical limits. In both cases, one stimulates the blood circulation and increases the body's own condition.

In the 60-minute Back Health course, the very clear training focus, as the name suggests, is on the back, buttocks, and abdomen. Training the surrounding and deeper muscle groups is the main focus here. However, John Harris' Back Health also involves stretching and lengthening to achieve even greater flexibility.

Feel the group dynamic and get motivated. The John Harris Bootcamp running workout is a blend of cardio/strength running workouts. An ideal basic course for anyone.

Bootcamp is an inner-city running workout combined with functional strengthening exercises and intense workouts. These are mainly short band exercises and exercises with your own body weight. You control the intensity of the run by your own speed.

The training takes place outdoors, in all weather conditions and on different but achievable distances.

After a targeted warm-up, learning and consolidating boxing punching techniques is a key pillar of this session.

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.

Fascia training is ideal as a balance after a hard day or an intense workout. However, fascia training can also be considered as a workout in its own right. Depending on one's own commitment, this course can be very relaxing and beneficial or intensive and balanced. Here you decide for yourself how intensive the course should be.

The goal of the senior fitness class is to improve conditioning skills, balance and everyday fitness in functional movement patterns, such as proper lifting, or proper sitting.

Through complex movement patterns that use multiple joints and muscle groups, strength, balance, stability and equilibrium are trained, minimizing the risk of injury.

Field Strength Fitness is a strength-oriented circuit training program in the Functional Arena. Each workout starts with a warm-up for the body parts being worked. Increase your strength and power endurance with pull-ups, push-ups, core strength exercises and many other functional exercises.

The Power Workout takes place in a training room with a multifunctional frame. With various equipment such as TRX bands, RIP trainer, rebound, sandbags, kettlebells, Dynamax balls, medicine balls, barbells, dumbbells, plyo boxing, battle rope, monkey bar, aero step, revll the whole body is trained.

The form of organization is the circuit training, where load and rest time systematically alternate. It is started with the mobilization of the joints in order to prepare for the upcoming training loads. The stations are alternated. This session is well suited for strength endurance athletes and fitness enthusiasts and improves overall strength endurance, coordination and willpower.

Functional training describes a holistic training method with which you can train your coordination, agility and endurance in addition to your muscles.

Different functional exercises like squats, lunges and burpees are combined to an intensive workout. Different load times and break variations provide variety. The unit is suitable for anyone who wants to train their entire body and burn a lot of calories at the same time.

Hatha Yoga is a form of yoga in which the balance between body and mind is sought primarily through physical exercises (Asanas), through breathing exercises (Pranayama) and meditation.

Hatha yoga is especially suitable for beginners and yogis who are looking for a calm balance to the stressful everyday life. The yoga practice also strengthens and stretches the muscles, making the body more flexible. In addition, Hatha Yoga improves body awareness and has a positive effect on the mind. This relaxes both body and mind.

High intensity interval training, HIIT, is fast, intense and burns a lot of calories. HIIT is a training approach that alternates high-intensity with several rest periods. This stimulates metabolism, increases oxygen uptake, lowers blood pressure, contributes to a healthy cardiovascular system, stimulates insulin sensitivity and lowers cholesterol.

KONGA ® is a 50-minute, easy-to-follow, mood-boosting, high-intensity fusion of boxing, cardio and dance to the hottest beats.

KONGA ® is the all-in-one workout that burns calories, tones the body, makes the soul smile and gives the body an endorphin overload. You'll have so much fun sweating it out that you'll completely forget you're burning up to 600 calories right now. KONGA ® is designed to fit all shapes, ages, sizes and of course those who have two left feet.

The barbell program is designed to motivate participants and help them achieve an effective workout.

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).

Mobility is a fundamental component for clean, injury-free and focused movement.

Healthy joints and properly functioning muscles are essential for your athletic success. But recovery is optimized through the "body care" of Mobility classes. Mobility training improves your mobility, i.e. the ability to assume final joint positions through your own muscle strength.

Compared to stretching alone, mobility training is more dynamic and holistic. Attention is also paid to the muscles and fascia.

Pilates is a systematic whole body workout to strengthen the muscles, primarily the pelvic floor, abdomen and back muscles.

The aim is to strengthen the muscles, improve fitness, movement coordination and posture, stimulate circulation and increase body awareness. The basis of all exercises is the training of the so-called "powerhouses".

Field Strength Fitness is a strength-oriented circuit training program in the Functional Arena. Each workout starts with a warm-up for the body parts being worked. Increase your strength and power endurance with pull-ups, push-ups, core strength exercises and many other functional exercises.

Through the course developed by John Harris, you train the abdominal muscles and the deeper muscle groups to improve them not only visually, but also anatomically. The training of John Harris is very intensive. The group dynamics motivate you and get you out of your muscular comfort zone very quickly.

During swimming training you will learn the swimming techniques crawl, breaststroke and backstroke or refine your technique under the supervision of a top trained swimming coach.

Swimming is a very gentle sport for the body and is suitable for most people, especially those with pre-existing joint conditions. It can have a positive cardiovascular effect, be helpful for back pain, and is a good treatment approach for obesity. Everyone is welcome to join this class at any time.

Flow Yoga combines individual yoga positions (Asanas) and breathing into a harmonious and flowing sequence of movements.

At the beginning, the mind is calmed through breathing exercises to arrive at the mat. The flowing transition into mobilization and movement of the entire body serves as preparation for our flow. The finale is formed by stretching positions and the final relaxation Shavasana. Yoga blocks and yoga straps can be used to support and intensify the practice. This yoga session is suitable for all levels, as it brings body and mind into harmony.

This morning yoga session is especially good for starting the day awake and fresh. It activates the body and calms the mind at the same time, which can reduce susceptibility to stress. Gentle exercises prepare you for the day ahead.

The session is ideally suited for yoga beginners or for yogis who want to strengthen their basics. The postures (Asanas) in this class are combined to create a balanced practice that strengthens and relaxes the body at the same time.

The main focus is on learning the basic postures and the correct breathing techniques-step by step. With regular yoga practice, you will feel how you become more powerful after a while and your body will noticeably gain flexibility.

There is hardly a better known and proven method to optimize one's physical, as well as one's overall mental condition than through yoga. Yoga has been proven to help not only preventively against mental illness symptoms such as sleep disorders, anxiety, or even burn-out, but also against physical limitations such as headaches, shoulder or back pain.