Atrium Linz

The short & intense Booty Workout contains effective glute exercises for a tight and crisp butt.

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.

PILOXING - The word itself already reveals which two sports form the basis of the workout: Pilates and Boxing.

With Pilates as the first component of the crossover workout, Piloxing incorporates time-tested exercises for good posture, toned abs and a strong back. A good deal of momentum is created by combining boxing moves with dance steps to fast-paced music. The result is a sweat-inducing full-body workout mix.

The Piloxing training concept is to be aimed predominantly at women, who want to become stronger not only physically, but also mentally and improve so their self-confidence and the own body perception. The motto is: Elegant. Sexy. Strong.

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.

Best Ager Fitness is the optimal form of training for older people.

The training concept trains the aging body effectively and purposefully through strengthening, coordination, balance and flexibility exercises. Body awareness and posture are also improved. By constantly challenging the stabilizing function of joints and muscles, the workout takes on a high preventive value.

Many recent studies show that balance training improves standing stability and thus reduces the risk of falls in old age.

The Tai Chi warm-up is followed by simple movements, poses and stretches from yoga and Pilates to flowing music, with a relaxed meditation at the end. A benefit for body, mind and soul!

In this class, you have the possibility to bring external people (boyfriend/girlfriend, colleague, siblings, etc.). Bodybalance Summer Special is free of charge for ALL – at the Sandcastle in the open air. Therefore, also only in dry weather!

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.

DEEPWORK® is an intelligent concept for EVERYONE! Dynamic movements, static holding positions, cardio and full body exercises continuously alternate to create harmony between endurance, strength, flexibility and coordination.

DEEPWORK® movements are designed to always be in the connection between tension and relaxation and are combined with breathing exercises. Everyone can work at their own level.

From Zero to Hero! This unit is not suitable for beginners.

This classic offers a holistic workout for increased strength, endurance, coordination, speed and agility. The whole body is challenged at different levels. Variety and the use of different small equipment motivate to individual best performances.

Find Your Balance is the perfect blend of strengthening, mobilization, balance exercises, stretching, flexibility and fascia training. The whole body is moved and strengthened in this quiet hour with or without additional equipment. Through mobilization, the body is optimally prepared for the exercises that flow into each other, which are first performed in a standing position and then on the mat. A soothing stretching serves as the finale.

This harmonious unit is suitable for everyone to bring the body back into balance.

Flexi Tone is a strengthening workout with a swinging bar, reaching specific areas of action in the deep muscle layers.

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®.

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.

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.

The endurance training, which is easy on the joints, takes place on a special ergometer. The warm-up is followed by a cardio part in which the pace is adjusted to the music. This allows you to simulate climbs as well as flats and descents. This is followed by cool-down and stretching.

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.

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".

High-intensity 45-minute circuit training for the abdominal muscles.

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.

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.

This quiet hour begins with mobilization exercises of all joints. It starts with standing, then continues on the gymnastics mat in various body positions such as bench position, long seat, side position and supine position. The purpose is to stretch often shortened muscle groups. This is done partly dynamically, but mainly statically. The stretching positions are held for about 2 min. The emphasis is mainly on the muscles of the spine, legs and pelvis. The towel is used for certain exercises.

Stretch & Mobility is suitable for everyone, especially for people with poor posture and spinal problems.

STRONG Nation is a high-intensity interval workout that challenges your entire body.

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.

Tae Bo is a functional group fitness workout with martial arts elements from karate, taekwondo or kickboxing combined with aerobic moves.

Kicks and punches meet new combinations and a variety of class formats. Mostly practiced to fast music, the workout itself is not a martial art or self-defence technique, but pure fitness gymnastics.

Through challenging and high-intensity challenges, the concept appeals to newcomers and course beginners as well as professionals.

Tai Chi is a Far Eastern form of movement meditation with calm relaxation music.

The attunement begins with various, simple breathing exercises from Qi Gong, through which the body is brought into a state of relaxation. In the main part, fixed movement sequences are practised, which tell a movement story. The training goals are to improve memory, balance, flexibility, energy flow (Chi) and patience. Patience is required, as these movement sequences must be learned step by step.

This class is suitable for everyone, especially seniors. It is taught and performed in socks to develop a more palpable sense of balance and one's own body.

A functional full-body workout that is performed with your own body weight and with various equipment.

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!

Wakeup Cycle is cardiovascular training "to wake up" on a special ergometer. The warm-up is followed by a cardio part, where the pace is adjusted to the music. This makes it possible to simulate climbs as well as flats and descents. Finally, there is cool-down and stretching.

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.

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.

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.