{"id":22942,"date":"2024-12-09T16:47:11","date_gmt":"2024-12-09T15:47:11","guid":{"rendered":"https:\/\/www.femmegym.nl\/?page_id=22942"},"modified":"2026-03-11T09:21:49","modified_gmt":"2026-03-11T08:21:49","slug":"lessen-4","status":"publish","type":"page","link":"https:\/\/www.femmegym.nl\/en\/lessen-4\/","title":{"rendered":"Lessons"},"content":{"rendered":"

We offer a wide range of classes from yoga to spinning, kick4fun to pilates, we have the workout to suit you! All workouts are taught by qualified instructors. We offer live classes with plenty of personal attention so you can get the most out of your workout. Our instructors motivate you, correct you when necessary and make sure you reach a higher level every time. Of course, we also provide uplifting music so that you are totally immersed in the class. Working out together is motivating and sociable. Discover what suits you!<\/p>\n\n\n\n

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Strength and conditioning workouts<\/h2>\n\n\n\n

Looking for a challenging and physical workout? Then one of the strength and conditioning workouts on offer might be for you!<\/p>\n\n\n\n

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BBB<\/strong><\/p>\n\n\n\n

BBB is an accessible class that mainly targets the large muscle groups: legs, buttocks, and abdomen. The first part is a simple warm-up followed by muscle-strengthening exercises.<\/p>\n<\/div><\/div>\n\n\n\n

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Bodyshape<\/strong><\/p>\n\n\n\n

Bodyshape has been a favourite for years! In this energetic class, you combine low and high-impact exercises at a nice pace. You work on your fitness while toning your entire body. Thanks to the many variations, Bodyshape is suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Bootcamp<\/strong><\/p>\n\n\n\n

Boot camp is a tasty, tough workout that alternates strength and fitness. You train using your own body weight and materials such as the battle rope, sandbag and kettlebell. Suitable for both beginners and advanced practitioners.<\/p>\n<\/div><\/div>\n\n\n\n

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Baby Bootcamp<\/strong><\/p>\n\n\n\n

Baby Bootcamp is the workout for brand-new mums who want to get moving again - without the babysitting hassle. During this 60-minute group class, you exercise together with your baby (10 weeks - 12 months) in a small group of up to 8 mums.<\/p>\n\n\n\n

Our trainers specialise in postnatal training. <\/p>\n<\/div><\/div>\n\n\n\n

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Club Booty<\/strong><\/p>\n\n\n\n

Club Booty is a targeted workout for strong legs and buttocks. With surprising exercises to motivating music, you will train your lower body in a targeted way. Expect a nice burn and feel your strength build up quickly. Suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Club Power<\/strong><\/p>\n\n\n\n

Club Power is an energetic strength workout set to music. Using a barbell and weights, you train your whole body and decide how heavy you go. Each track has its own pace and movement, giving extensive coverage of all muscle groups. Suitable for every level.<\/p>\n<\/div><\/div>\n\n\n\n

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Easyfit senior<\/strong><\/p>\n\n\n\n

Easyfit is especially for all FemmeGymmer aged 55+ who would like to do a low-impact bodyshape class.<\/p>\n<\/div><\/div>\n\n\n\n

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HIIT<\/strong><\/p>\n\n\n\n

HIIT is a 45-minute interval workout. The workout is short, intense, explosive and ensures a high heart rate!<\/p>\n<\/div><\/div>\n\n\n\n

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Mom in shape<\/strong><\/p>\n\n\n\n

Mom in Shape is a small class for pregnant women and mothers up to two years after giving birth. In a small group (max. 6 participants), you get plenty of personal attention and train safely and calmly on your recovery and fitness. The class takes place in the fitness area.<\/p>\n<\/div><\/div>\n\n\n\n

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Ride<\/strong><\/p>\n\n\n\n

Ride is not an ordinary spinning class but a full-body workout. You train your lower body but also your upper body as we use weights and do push-ups on the handlebars. All this, of course, to the beat of the music!<\/p>\n<\/div><\/div>\n\n\n\n

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Spinning<\/strong><\/p>\n\n\n\n

Spinning is group cycling to the rhythm of uplifting music. You determine your own resistance, so you always train at your own level. An intensive fitness training that challenges both beginners and advanced cyclists - and leaves you feeling great afterwards.<\/p>\n<\/div><\/div>\n\n\n\n

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Step<\/strong><\/p>\n\n\n\n

Steps is an energetic choreography class using the step. The step gets your heart rate up and keeps you in shape. In the beginning you have to get used to the steps, but after that it is a lot of fun. We offer different levels, so beginners and advanced students can join in.<\/p>\n<\/div><\/div>\n\n\n\n

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Zumba<\/strong><\/p>\n\n\n\n

Zumba is simply a party! The most enjoyable workout that teaches a dance to Latin music. It is a cardio workout where the main emphasis is on great dancing.<\/p>\n<\/div><\/div>\n\n\n\n

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Pocket training<\/strong><\/p>\n\n\n\n

Bag training is an energetic class inspired by kick and Thai boxing. You will learn punching and kicking techniques and train on a boxing pillar. Expect an intensive workout where you work on fitness, strength and coordination - as well as unloading. We will provide you with gloves, but you can also bring your own.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n

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Body & Mind workouts<\/h2>\n\n\n\n

Looking for a yoga or pilates workout? Then one of the body and mind workouts offered might be for you!<\/p>\n\n\n\n

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Barre<\/strong><\/p>\n\n\n\n

Barre is a mix of ballet, pilates and fitness. You work on a strong core, more balance and flexibility with small, controlled movements. Elegant but surprisingly intense. And don't worry: you don't need a ballet background - just join in. Suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Barre pilates<\/strong><\/p>\n\n\n\n

Barre Pilates combines the elegance of barre with the power of pilates. You start with barre exercises for balance and flexibility, then move on to targeted core work. A stylish yet effective workout for strong, stable posture. Suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Critical alignment<\/strong><\/p>\n\n\n\n

Critical Alignment Yoga is an in-depth, therapeutic form of yoga that helps with tension in the back, neck and shoulders. Using gentle exercises and tools such as a strip or roll, you work on posture, alignment and relaxation. You learn to release tension and restore your body's resilience. Suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Core Flow<\/strong><\/p>\n\n\n\n

Based on vinyasa practice, this is an energetic, dynamic sequence that combines traditional postures with targeted core exercises. The class continuously focuses on core strength during all movements to strengthen and improve stability, endurance, balance and posture. By strengthening your core, you will start to feel strong and centred!<\/p>\n<\/div><\/div>\n\n\n\n

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Essentrics<\/strong><\/p>\n\n\n\n

Essentrics is a fluid full-body workout with dynamic stretches and gentle, rhythmic movements. You work on strength, flexibility and relaxation at the same time. The unique way of working out will lengthen and strengthen your muscles, giving you more balance and a light, supple feeling in your body. Suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Fusion<\/strong><\/p>\n\n\n\n

Fusion yoga combines gentle build-up with fluid movement. After a relaxed warm-up, you work with standing and seated poses, paying close attention to execution and breathing. Part of the class consists of a gentle flow in which poses flow into each other. Suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Hatha<\/strong><\/p>\n\n\n\n

Hatha yoga is a gentle form of yoga with loose postures that are held a little longer. You move at a relaxed pace and combine body exercises with breathing techniques. Ideal if you want to move consciously and experience more peace and balance. Suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Iyengar<\/strong><\/p>\n\n\n\n

Iyengar yoga is a precise and physically focused form of yoga with a strong focus on alignment. You hold poses longer and work step by step on balance, strength and body awareness. Focus and rest create more balance between body and mind. Suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Kundalini<\/strong><\/p>\n\n\n\n

Kundalini Yoga helps you release tension and let your energy flow freely again. With a combination of movement, breathing and meditation, you get out of your head and back in touch with your body.
Although Kundalini Yoga can sometimes sound a bit mystical, the experience is actually very direct and earthy. Many women feel calmer, clearer and more connected to themselves after a class.<\/p>\n<\/div><\/div>\n\n\n\n

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Mobility training<\/strong><\/p>\n\n\n\n

Mobility training helps your joints and muscles move more smoothly. With a combination of dynamic stretching exercises and calm, controlled movements, you work on increasing your range of motion and making the connective tissue (fascia) supple. This allows you to move more freely and prevent complaints....<\/p>\n<\/div><\/div>\n\n\n\n

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Nidra<\/strong><\/p>\n\n\n\n

Yoga Nidra is a deep relaxation meditation where you lie down following a voice that guides you step by step. You enter a state between sleeping and waking, where body and mind can relax completely. Many people notice immediate effects: more rest, more energy, better concentration and better sleep.<\/p>\n<\/div><\/div>\n\n\n\n

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Pilates<\/strong><\/p>\n\n\n\n

Modern:<\/strong> Pilates is a gentle but effective mat workout in which you work on strength, control and flexibility. Using floor exercises and tools such as dumbbells, balls and resistance bands, you mainly strengthen your core. You will build stability while improving your mobility and flexibility. Suitable for all levels.
Classic: <\/strong>Classical Pilates is the pure form of Pilates, performed according to Joseph Pilates' original method. In this class, you work with controlled movements, precise breathing and a fixed sequence of exercises. The focus is on strengthening your core, improving your posture and creating length and balance in your body. It is a gentle but intense workout that strengthens both body and mind and helps you build a solid foundation.<\/p>\n<\/div><\/div>\n\n\n\n

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Power Flow<\/strong><\/p>\n\n\n\n

Power Flow Yoga is a vigorous and dynamic form of yoga that focuses more on the physical part of yoga.<\/p>\n<\/div><\/div>\n\n\n\n

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Vinyasa<\/strong><\/p>\n\n\n\n

Vinyasa is a dynamic flow yoga where postures flow together to the rhythm of your breathing. You move through an alternating series of flows, often built from the sun salutation. An energetic yoga form where you build strength, flexibility and focus - and get a good sweat on. Suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Yin Yang <\/strong><\/p>\n\n\n\n

Yin Yang is a fine balance between relaxation and activation. In the calm yin part, you work with seated and lying postures, while the yang part is more active with standing flows. You relax your body, strengthen your joints and unwind at the same time. Suitable for all levels.<\/p>\n<\/div><\/div>\n\n\n\n

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Yin<\/strong><\/p>\n\n\n\n

Yin is a calm and deep yoga class in which you hold postures for longer periods of time, usually sitting or lying down. Because of the deep relaxation, you do not work on muscles, but rather on connective tissue and joints. This creates more space and relaxation in your whole body. A nice counterpart to more active yoga forms.<\/p>\n<\/div><\/div>\n\n\n\n

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Yin<\/strong><\/p>\n\n\n\n

Pregnancy yoga focuses on becoming aware of your own body and the baby in your belly. Yoga classes consist of gentle body movements, muscle stretching, breathing exercises and deep relaxation. There is also a focus on postures and exercises that can support specific pregnancy symptoms and learning to cope with contractions.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n