Small group trainings are short, max. 45 minutes, trainings in the gym.
In 15 minutes you train your abdomen.
• Body weight training
Want to know what a pull-up or inverted row is and how to execute one correctly? This is your class! In this circuit class we mostly do body weight exercises, with the help of some tools such as fitness bands to increase or decrease resistance. We also use kettlebells, bosu, steps and more to keep challenging you.
Want to master a hand stand, muscle up, human flag, front and back lever? This is your chance to overcome gravity! Take yourself to the next level and start to train like a gymnast.
• Cardio boxing
No technique or sparring is involved in cardio boxing. Than what is? Cardio boxing is an interval training with a lot of aspects from boxing. Jumping rope, sit-ups, push-ups, and a lot of punching. It’s killing, but fun!
This class focuses on body posture and strenghtening the abdomen and back muscles in a controlled way. It’s not just floor excersises based on Pilates, you’ll also be challenged in circuit trainings.
• Fitness skills
During Fitness skills you’ll improve your techniques and work on how you perform your exercises. It’s a class for performance oriented athletes. Only at ASC.
High Intensity Interval Training. This form of interval training consists of short periods of intense excersise, followed by short breaks. You will improve your general condition, but also your speed and strength by using simple materials and your body weight. All that in less than 30 minutes: worth trying!
• Kinesis (in ClubWest)
Kinesis is a training method in which your movements feel natural and unpressured. This is due to the technology that enables you to surpass gravity in a three dimensional space. You create awareness of your movements, train a right posture, and you focus on the perfect balance between body and mind. These trainings are given at ClubWest. You can use the Kinesis area individually, or during one of the group classes with an instructor.
• Mobility class
In this class you will focus on the flexibility and leniency of your muscles and joints. This will help you to improve your range of motion and thus improve your strength training.
• Outdoor fitness
Want to play outside? Check this outdoor fitness workout. Prawler, huge tires, hammers and rope are the materials you are going to use. The trainings take place in spring and summer from 1 March til 31 October. Only very very very bad weather can prevent an outdoor fitness from taking place.
A 15 min. cooling down with stretch and recovery excercises.
• Stretching & mobility
In this 30 minutes class you combine a stretch and recovery training with exercises that enhance your flexibility and smoothness. It helps to enlarge your motion range and reduce the risk of injuries in power sports and endurance sports.
• Synrgy (XL)
Synrgy is a big, red fitness machine, that enables a very efficient total body workout. The trainings are 30 minutes, or 45 minutes when you join a Synrgy XL. You will be tired. But satisfied! You will do a high intensity interval circuit training with a lot of variation and a high fun factor.
The Workout of the Day is a competitive total body strength and cardio training. Only at ASC.
Universum is the only location you can do Olympic weightlifting, on our special platform. On certain days you can join an ‘open haltertraining’ (weightlifting and powerlifting combined), there will be a trainer ready for assistance as well as to answer all your questions. In order to use the weight lifting platform, you need to have experience in weight lifting. If you do not have any, join the USC weight lifting course first. Check the schedule and all info about weightlifting at USC.
Every USC fitness location, except Amstelcampus sport & fitness, has a barbell platform. At Universum, you can join an ‘open haltertraining’ at certain days (weightlifting and powerlifting combined), check the schedule. ClubWest has a similar open training as well, focusing on powerlifting. At both locations, this training is for advanced powerlifters. Don’t have any experience yet? Check the powerlifting courses at Universum or ClubWest.
• Ladies night
During Ladies night (Monday 19:00-20:30 at Universum) the platform is reserved for women who want to do strength training (including dumbbells and barbells) under the guidance of USC instructor Krullaine. Krullaine also does clinics or lectures regularly during those nights, check whether she has any events planned.