When it comes to fitness goals, February is often the forgotten month. We may not like January, but the collective endeavour of New Year’s resolutions and Dry January helps to keep spirits up during the first month of the year. By the time February arrives, many of us are ready to crawl back under the covers again. So how do we instil fun and motivation into our February fitness schedules? With group exercise classes.
Research published in The Journal of the American Osteopathic Association shows that group workouts improve our mental, physical and emotional health. With a peer support group, we are more likely to try new exercise classes and persevere with difficult sessions. Above all, exercising together can be a lot of fun. According to The Conversation, a news outlet sourced from the academic and research community, “group exercise can turn working out into a fun social activity, which could lead to you continuing to do it.”
Group exercise classes are also growing in popularity, according to fitness workout creators Les Mills. With many of us spending the last couple of years in and out of isolation, group workouts allow us to connect with like-minded people and make new friends. They satisfy the innate human craving for community.
With that in mind, we asked three of Aspria’s expert trainers to inspire us with 15 different group exercise classes (scroll to the bottom for timetable links), designed to suit a range of fitness goals. We did insist on one specific request: make it fun.
Franscine Mouchette, Studio Coordinator, Aspria Harbour Club Milan
1. ZUMBA INTERNATIONAL
What is it?
Let the rhythm of South America tone your abdomen, legs, arms and buttocks; shape your waist; and boost your cardio fitness. This is a group dance class that brings together fun, fitness and friends.
The benefits
A full body, cardio workout that helps you to lose up to 500 calories per session. But the biggest draw, in our opinion, is the social interaction. This is a group class made for fun times.
Best suited for
Anyone over the age of 11.
Need to know
Prepare for laughter, interaction and loud music.
2. FACIAL EXERCISES
What is it?
Gymnastics for your face. This is an anti-aging workout that tones the facial and neck muscles to help prevent wrinkles and sagging. We rarely consider our face when it comes to fitness, but it should be given the same attention as the rest of our body.
The benefits
A 15-minute “filler” class, you can easily slot this workout into your day. It may be short, but it’s an effective way to mobilize and tone your facial muscles in the same way you would your body. So, whether it’s between meetings or other exercise classes, make time for it. Plus, it’s free to members.
Best suited for
All adults. For younger people, it’s an opportunity to introduce good habits early on and adopt a preventative approach. For older age groups, the exercises help to maintain a youthful appearance for longer.
Need to know
You’ll receive a short video ahead of the class, which introduces the exercises and allows you to prepare for the session. That way, you can make the most of the 15-minute workout and continue the exercises at home.
3. HIIT CHALLENGE
What is it?
A high intensity workout made up of several sets of exercises with little recovery time in between. Lasting 40 minutes, this is a relatively short HIIT class comprising a total body and cardio workout: 6 x 30-second cycles without a break + 1 minute active recuperation, such as walking in place. Good music keeps the motivation up.
The benefits
Designed to use every muscle group in your body and increase your heart rate, this is a class that achieves maximum results in a short space of time. The variety - a mix of pilates matwork, cardio, active stretches and Tabata training - means you’ll never get bored. Plus, we tweak the session each time to keep it fun and challenging.
Best suited for
People who exercise regularly, at a high intensity level. If you’re looking to set new fitness goals, this is it. Not suitable for beginners.
Need to know
Not recommended for those with knee and back problems.
4. BARRE EXERCISE
What is it?
Physically more challenging than Ballet Barre, this advanced class combines the techniques of dance with pilates and yoga to define and sculpt the body. It’s quick and intense - you’ll always be moving, but background music will keep you energised.
The benefits
A total body workout, followed by stretching exercises to boost cardio, mobility and flexibility. The combination of exercises vary from week to week to keep the class fresh.
Best suited for
All age groups, but participants need a medium training level. Not suitable for beginners.
Need to know
If you have hip or feet problems, speak to the trainer first, who may be able to modify the exercises for you accordingly. This class features different equipment, all available in the studio: barre, chairs, soft pilates ball and magic circle.
5. TOTAL BODY STRONG
What is it?
A class that focuses on toning the body with weights, steps and fit balls. From arms and legs to abdomen and buttocks (with chest and back in between), no body part is overlooked in this session.
The benefits
A full body strength training workout (with a little cardio) designed to tone the body.
Best suited for
Everyone, from beginners to advanced. Speak to your instructor beforehand about your fitness level and any injuries so that modifications can be made for you, if needed.
Need to know
This is an equipment-based workout with kettlebells, steps, fit balls and weights (all provided in the studio). The exercise sequencing changes for each session.
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Jessica Wilke, Studio Coordinator, Aspria Group Hamburg
6. BODY ATTACK BY LES MILLS
What is it?
A varied-intensity, interval-training group class that combines cardio with muscle-strengthening exercises. With energetic music and fun drills to get your heart rate to 160bpm, this is a dynamic fat burning program.
The benefits
The group dynamic and team spirit in this class are unique and motivating. This is fat burning at its most sociable.
Best suited for
All exercises can be adapted to suit your ability, needs and personal preferences.
Need to know
You’ll be doing a variety of athletic movements as well as strength exercises, with no equipment needed. So come in comfortable workout clothes and supportive trainers.
7. INDOOR CYCLING
What is it?
A cardio workout on the bike aimed at raising the heart rate. With the whole body in action, the cardiovascular system is in full swing and the team spirit will make you want to climb mountain after mountain…
The benefits
This is group exercise at its best. With the music pumping and encouraging words from your instructor, you’ll forget that you’re on a static bike - a well-instructed cycling class is an imaginative and exciting journey through a mountainous world.
Best suited for
All levels and abilities.
Need to know
If you have a heart rate monitor, this class is a great way to monitor your workout.
8. POWER YOGA
What is it?
An intense workout designed to raise your energy levels. Each exercise runs seamlessly into the next for a dynamic and unique form of group yoga.
The benefits
This class strengthens every muscle group and boosts mobility through dynamic static movements.
Best suited for
Anyone and everyone, of all ages and abilities. Yoga is an important supplementary exercise for both strength and endurance athletes.
Need to know
9. CLASSIC BODY WORKOUT
What is it?
This total body workout is the most popular class in both Aspria Hamburg clubs, whatever the theme - from "Holistic Pro" (a complete and functional workout) to “Abs & Core” (a torso-focused or step program).
The benefits
Strength and endurance. Backed by motivating music, everyone always manages one more repetition than they thought they could. The group dynamic behind it continues to be one of the biggest driving forces for many members.
Best suited for?
All levels and abilities.
Need to know
You’ll be doing a variety of athletic movements as well as strength exercises, with equipment like tubes or dumbbells. All exercises can be adapted to suit your ability, needs and personal preferences.
Xavier Peirels, Wellbeing Supervisor, Aspria Arts-Loi
10. ACQUA POLE
What is it?
Acrobatics and dance come together around a vertical pole placed in the water. All exercises are designed to help you boost strength, flexibility and cardio at the same time. This is a class like no other.
The benefits
Pole dance moves that seem impossible to perform on dry land become much easier in water, where buoyancy makes us feel so much lighter. (Belgium) Exercising in water is great for two reasons: injury-prevention and greater muscular and cardio effort.
Best suited for
We welcome all levels, from beginner upwards, but the class is generally unsuitable for those over the age of 60 in order to prevent shoulder injuries. During the course there are quite a few pull-ups on the bar.
Need to know
This class is only available in our Aspria Arts-Loi club. Best to avoid if you have shoulder problems. And remember your swimming costume!
11. WATFIT
What is it?
A workout on the water. We challenge you to find a more fun way to strengthen your abdominal muscles, find balance and stability, and work on your cardio. Using a board, this sociable class brings all three together.
The benefits
Through variations of strength, yoga and HIIT exercises, this group class focuses on your core muscles, which helps to build balance and stability.
Best suited for
We don’t recommend this class for our members over the age of 60.
Need to know
Everyone falls in the water during this class, so come prepared to get wet and have fun.
12. TRIBALFIT
What is it?
The Tribalfit Functional Circuit offers a complete body workout through variety and accessibility - everyone can join in. A diverse range of exercises with equipment, this class improves mobility and flexibility so you can go about your everyday tasks without pain or restriction - whatever your level.
The benefits
Choice. With Tribalfit, you can focus on improving mobility and coordination; conditioning and cardio; power and strength.
Best suited for
Everyone is welcome.
Need to know
All exercises can be adapted to suit your ability, needs and personal preferences.
13. ZUMBA
What is it?
Inspired by Latin dances, Zumba incorporates salsa, samba and even belly-dancing. If you love to dance, this class is for you. If you love to have fun, but don’t know how to dance, this class is also for you.
The benefits
Clear your mind and leave all problems at the door. Let your body move to the music. Nobody’s watching you.
Best suited for
All levels are welcome. We also offer Zumba Gold, a lower-intensity alternative for senior members.
Need to know
Don’t forget your trainers.
14. TRX
What is it?
A suspension training course with straps to promote strength, balance and mobility using your body weight against gravity.
The benefits
Working with your own body weight helps to avoid injuries. You can also work at your own level and pace.
Best suited for
All levels and abilities.
Need to know
The class can be taken barefoot or with very light trainers in order to control stability during all the single leg exercises.
15. AQUABIKE
What is it?
A cycling class in the water! Ideal for toning, but also for improving endurance and working on your cardio.
The benefits
Through acceleration and deceleration exercises, you will strengthen all muscle groups and stimulate your abdominal muscles. The water massages the legs and improves blood circulation.
Best suited for
Everyone - come join us. You can work at your own pace and level in the water.
Need to know
Exercising in water helps to prevent injuries and has a soothing effect on the whole body.
So which group exercise classes do you like the sound of? Check out the timetables below for your local Aspria club and give one a try. We look forward to seeing you.