Margaretenplatz

Antara - the modern, sound, forward-looking training. Antara integrates rapid scientific developments and corresponds to the lifestyle of today. From the inside out for an upright posture.

Antara is a functional training that aims to achieve more deep muscle stability. The classic Antara workout includes mainly core muscles, pelvic floor and deep abdominal muscles. It appeals to people who want to train efficiently at rest.

Antara strong only the strong survive! Precision and strength implemented in Antara, an athletic, functional training: calm-powerful-beautiful!

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.

Strengthening for the back, buttocks and abdominal muscles to prevent and correct back problems, combined with stretching exercises for muscles prone to shortening. The classic workout for a healthy spine! Strengthen your own body center. Perform controlled, precise, but flowing movements. Breathe more concentrated and consciously. Improve posture.

Whether pelvic floor, abdomen, or back—in our course we offer you a perfectly tailored workout that will strengthen your muscles in the long term.

Strengthening for the back, buttocks and abdominal muscles, for the prevention and correction of back problems, combined with stretching exercises, for the muscles prone to shortening. The classic workout for a healthy spine! Strengthen your own body center. Perform controlled, precise, but flowing movements. Breathe more concentrated and consciously. Improve posture.

Whether it's the pelvic floor, abdomen or back-in our class we offer you a perfectly tailored workout that will strengthen your muscles for the long term. The final part of the session focuses on flexibility and stretches the main muscle groups.

Bodywork is a full-body workout that builds strength and strength endurance, as well as coordination skills. By moving to music, the training program is entertaining and varied. Different equipment is used depending on the instructor.

Different music styles, combined with great steps – an intense endurance workout that will melt your love handles and above all is a lot of fun.

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!

Cardio Step training is ideal for increasing the body's endurance, optimizing coordination and boosting fat burning. 

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.

Sit-ups were yesterday: with crisp and varied exercises, you'll get your figure even more in shape in a joint Core-workout and take the strain off your spine in everyday life.

This is where our modern spinning bikes come into play. The indoor mountain bike session is accompanied by fast and motivating music. This hour improves endurance and stamina at medium intensity. Ideal for the figure and a longer breath!

Dancehall is a Jamaican dance style, which is danced exclusively to Jamaican dancehall music.

Course of the lesson: short warm-up and stretching, then the choreo is built up block by block and then danced a lot. At the end there is a short cool-down and stretching. Every week there is a new choreo.

The hour is very sweaty, all muscle groups are trained and it is suitable for everyone! No additional equipment is needed, just have fun dancing and listening to the music.

In this unit, from Hip Hop, to Hip Hop Reggae, Soca, Street dance, Dancehall/Afro Mix, a different dance style will be danced every week.

Course of the lesson: short warm-up and stretching. Afterwards the choreo is learned block by block and there is a lot of dancing and sweating. At the end there is a short cool down and stretching.

In this dance unit all muscle groups are trained without additional equipment. This dance unit is suitable for everyone. Have fun dancing and listening to the music!

Diamond Yoga is a combination of Yin and Yang Yoga and is suitable for both beginners and advanced students. It is a mixture of relaxation and classical Hatha Yoga.

As a special highlight, a final relaxation with the heavenly sounds of a crystal singing bowl follows at the end of each unit.

A training class with the aim of reducing fat by training with the heart rate, in the fat metabolism range. Through simple step sequences, we come to an easy choreography, while the music and the mood is so intoxicating that you almost forget the effort.

Suitable for any level of performance.

The effective interval training with the joint-friendly training approach is the ideal training for curious athletes who want to expand their muscle and balance training in a group. Perfect as a supplement to the normal training program. Interval training allows participants to quickly reach their limits without harming joints or bones.

Floatfit provides an effective workout and at the same time offers a lot of excitement due to the training on uneven ground.

Floatfit workouts are performed in the indoor pool at John Harris Studios. Each individual works out in a group on a specially made Floatfit mat and approaches his or her own balancing skills on it.

Designed by John Harris, the “Harris Barbell Lift” is the ideal complement for people who like to do cardio workouts on a regular basis. The class is suitable for beginners:in as well as advanced exercisers. Using free (not mounted) dumbbell and barbell weights, you complete a muscle workout that is the ideal balance after a cardio workout.

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.

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.

This special session offers relaxation for body, mind and soul through selected exercises and guided breathing, as well as tensing and relaxing muscles. This provides improved self-awareness and body awareness, reduces stress and assists in stress management. It also helps to better manage emotions and in many cases reduces physical pain, anxiety, depression and sleep disorders.

Guided meditation is a way to simply let go for a moment and let yourself fall in a familiar and respectful environment, relinquishing control. In the process, the breath flows deeply, thoughts come and go, and time seems to stand still. It is practiced to be in the here and now, to feel and perceive oneself fully.

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".

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".

In combination with stretching, which improves athletic performance and minimizes the risk of injury.

A varied and dynamic training session for the whole body, with a high training effect. Dumbbells, body bars and tubes are used.

With crisp and varied exercises, you bring your figure in a joint core workout even more in shape and relieve your spine in everyday life. With additional stretching and mobility exercises, we guarantee you a perfect training session after a monotonous day at the desk.

Basic endurance training, on the spinning bike, to activate fat metabolism. The body is stressed, but not completely exhausted. The heart rate and speed should be kept largely constant over a longer period of time, which stimulates the fat metabolism.

This training session with the indoor bike promotes strength, speed, tempo, timing, rhythm and the ability to recover.

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.

At first glance, a T-BOW® appears like a curved step board. Four rubber feet on the lower edge prevent it from slipping away when you step on it. The nubbed and rubberized surface also provides grip. Balance and strength training, cardiovascular training, stretching and relaxation exercises can be performed on or with the T-BOW®.

A balanced training between endurance, strength, balance, coordination, speed and mobility to motivating music.

TABRO® Workout is a mixture of joint-friendly strengthening training for the whole body and a regeneration part by means of the "TABRO® fascia self-massage”.

With the TABRO® Workout, you not only treat yourself to an efficient workout for all muscle groups, but you also shorten the regeneration time after the workout many times over. This is because the over-acidification that forms in the muscles during a workout is removed again by means of the TABRO® fascia massage double rollers.

This regeneration training removes tension and hyperacidity from muscles, joints and connective tissue (fascia).

From the first application, tensions are released, the connective tissue (fascia) is better supplied with blood and enriched with more oxygen. The production of synovial fluid is stimulated and thus muscles, joints, ligaments and tendons are better supplied again. Superfluous partial adhesions in the fasciae are loosened and a feeling of liberation and lightness immediately sets in, making movement more fun again.

Bodywork is a full-body workout that builds strength and strength endurance, as well as coordination skills. By moving to music, the training program is entertaining and varied. Different equipment is used depending on the instructor.

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.

The yoga sessions are predominantly Hatha yoga, with the objective of making the body supple, flexible and strong at the same time.

In addition, one of the focuses is on grounding and practicing an upright posture for good balance. This is not only physical, but also mental. Self-control and body awareness are increased through longer lasting exercises. This ultimately leads to great mental strength as well.

There are different types of workouts that are good for clearing the mind. Likewise, there are many workouts that get the body out and exercised. However, there are hardly more suitable courses than yoga, where in one exercise session body and mind are not only trained, but also connected at the same time. Yoga is recommended for those who want to leave their everyday stress behind, or who notice that their health is already close to the limit.

John Harris' 60-minute Yogalates class combines the most effective and best of yoga and Pilates. Stretch, strengthen and meditate- all in one class. After a short warm-up, you start the varied course, which perfectly balances the typical Pilates power training and the well-known meditative yoga.

Different breathing techniques and the training of deep-lying, but essential muscle groups are the common thread throughout the entire training.

Fancy a Latin-inspired aerobic fitness workout? Yes? Then Zumba is the right place for you.

Zumba is one of the best known and most popular aerobic courses. Zumba training combines classic aerobic training with dances from all over the world, mainly Latin American dance steps. The infectious music and simple step combinations, taught by cheerful and energetic instructors, make the training fun and make you want to come back.

In Zumba, there are different units with different focuses. Thereby you train the condition, coordination and above all you promote the fat burning. Through the music and the fun in the course, the time flies by and you burn plenty of calories.