Jympa Classes
All classes are 55 minutes long and the minimum age is 12 unless otherwise noted.
Aerobics step combinations with a dance vibe
Here we build up blocks of step combinations with thumping dance vibes. This is fitness, coordination and choreography and is suited to those of you who like a challenge. Friskis&Svettis Aerobics also contains a warm-up, strength training and agility.
We have aerobics on level 1 which is the easy degree of difficulty of the fitness and choreography parts.
Box box and martial arts training meets keep fit
Box is a mixture of straight, powerful jympa at a medium level and tough, fun boxing and martial arts training. Everything with a positive attitude and gleam in your eye. Box is a focused and instructive class and training is characterised by simple, functional, direct exercises. We train with gloves and punch mitts.
The class is 70 minutes. Age limit 16 years, together with training parent, the year you turn 13.
Cirkelfys functional, athletic training at stations
Fun, functional and challenging. The essence is physical training, the model is training at different stations. The emphasis lies in strength endurance, but the training is also pulse quickening. The exercises are functional and challenge your technique. The effect is reinforced through apparatuses, such as barbells, boards, weights, Bosu, Kettelbells. You train for strength, balance, agility, coordination and fitness in a tough, athletic and fun way.
The class is at a medium level or above and requires certain training experience and body control. Age limit 16 years, together with training parent, the year you turn 13.
Core functional training with focus on body stability
Train and challenge yourself in strength, stability, balance and agility. The core training builds both on simple and more focused exercises and on more comprehensive, complex exercises for posture, stability and balance. You train without apparatuses, that is, with the body as a weight and begin from different starting points both on the floor and in a standing position. The class is aimed at those who have begun to train and wish to supplement it with more specific exercises for the back, stomach, body strength and stability. Core has no articulated fitness training, so by all means include i.e. Spinning, Jympa, Stavgång, Jogging or the like.
The class's begins at a medium level, but many exercises you choose can make it both more or less demanding through the leaders' instructions.
Core mamma training after pregnancy
Build up and get back your shape, strength and agility with carefully prepared training. In the exercises you are simultaneously guided to find techniques for training and control body stability and pelvic muscles, skills you can take with you in your daily life and other training.
The class does not have any section for fitness training, so please supplement this with walks or other fitness-aimed group training.
The class is an enjoyable training interval with effective and safe exercises for those who wish to start up again after pregnancy and childbirth. The little ones may also come to the mothers class. They are either watched by special sitters in connection to the jympa room, or they are in the room. If the children are in the room we will take this into consideration and adjust the music and exercises.
Dans fuego steamy and hot with Latin rhythms Dance fuego is inspired by Latin music, rhythms and style of dance. It is playful, open, with no demands on precision. The mix of styles include salsa, mambo, rumba, flamenco, cumbia and samba. Imitate, cut loose and have fun with tons of emotion, attitude and character.
Well-trained or not, everyone can join in and make the dance class their own. Just like on the dance floor.
Enkel jympa for the mentally challenged
A jympa with simple movements and a lot of joy! Enkeljympan is aimed at persons with mental disabilities, a broad target group with different needs and capabilities. Everyone participates in their own way and from their own abilities. The most important task of jympa is to inspire the joy of motion and community. The movements are very simple and train the body's basic functions. Several of the exercises make an extra contribution to body awareness, posture and balance. The music is captivating and easy to move to.
Jympan is conducted by leaders with special commitment to the target group and the ability to create confidence and satisfaction. Many participants have assistants who help the class. Assistants, relatives or others interested are welcome to join free of cost.
Enkeljympan often occurs in collaboration with the municipality or other organisations for example FUB (The Swedish National Association for Persons with IntellectualDisability), day centre and schools for the disabled.
Besides the classic Friskis&Svettis jympa at start, basic, medium and intensive levels there is also a wide offering of special jympa, i.e. Enkel.
Familj playful jympa for children and adults together
Run, jump and play to happy music for children aged 2-5 (with emphasis on 4-5 year olds), together with adults.
In Friskis&Svettis jympa for children we try to utilise and strengthen children's natural and spontaneous attitude towards motion. It is important that the children have fun and that they are active. The effect of individual movements is of lesser importance. Fun,exciting, playful, varying and with good music, is a good way to describe our jympa for children.
Flex functional exercise with agility in focus
Exercise and challenge your functional agility, the natural flexibility which your body needs. You relax and stretch your muscles one at a time or do complete exercises for the entire body. The exercises are characterised by dynamic, clear and energetic movements.
The class caters for those who exercise on a regular basis and want to improve their agility through exercise.
IntervallFlex tough combined workout for fitness, strength and agility
You challenge your fitness and strength in a tough interval approach during the first half of the class. You will work on your agility during the second half.
The interval session is highly intense and this entire part of the class switches between exercises for strength and fitness. In the flex session you exercise your functional agility in a dynamic and focused flow. The muscles you worked on during the interval session will stretch and become mobile, agile and relaxed.
If you have a knuckle down approach and enjoy an intense exercise class then you will walk out of the IntervallFlex exercise session with a smile on your face.
Junior jympa for children aged 6 -12
Junior keep fit is a happening, action-filled class where body concept and basic skills such as strength, fitness, balance, posture, flexing, stretching and rotation are trained in fun exercises. The groups are mixed and contain trained and untrained movements, softer and noisy, timid and shameless - precisely as it should be! The most important thing here is not the training effect of individual exercises, it is that motion is pleasurably experienced and positive and is in harmony with the body.
The class is shorter than a regular jympa class and has a varied set-up which is similar to youth's manner of changing between full swing and rest. For example a substantial break for rehydration in the middle of a fitness period is appreciated.
Juniorjympan is aimed at children aged 6-12. Sometimes the class can also be divided into younger juniors aged 6-8 and older juniors aged 9-12.
In Friskis&Svettis jympa for children we try to utilise and strengthen children's natural and spontaneous attitude towards motion. It is important that the children have fun and they are active. The effect of individual movements is of lesser importance. Fun, exciting, playful, varying and with good music, is a good way to describe our jympa for children.
Jympa our classic group training since 1978
Jympa is Friskis&Svettis' own unique training. Varied, functional and easy to follow, among other things so that the training mood and desire to move emanates from the music. The leaders choose the music themselves and the class has different forms of personal expressions. The exercises give an all-round training in a great way. You get to train everything in an hour. Strength, fitness and agility.
The classic Jympa is found at basic, medium and intensive levels, all with the same training set-up, read more. There is an additional Jympa at a starting level for those who are completely new to training. Furthermore there is broad selection of special Jympa. See more under classes.
Bas Varied and without jumping
Bas is a varied and enjoyable jympa which builds up strength, fitness and agility from the beginning. The training is both tough and easy and suited for many. Bas is jumping-free, but contains a bit of jogging or other steps which "lift off" from the floor. The leaders show alternatives.
Medel Tempo and some jumping
Is suited for those used to exercise and wish to have more demanding strength and fitness exercises. Medel has a tougher tempo, but with a lot of variation, i.e. weaves more intensive exercises in with easier ones and jumping is sandwiched with jump-free steps.
Intensiv Tough workout
Intensiv is for those who have good fitness, strong muscles and enjoy training at a high level. The strength training is clearly tougher with extremely intense and demanding exercises. During the fitness part the pulse is quickly increased to a high level.
Tips! For best results and enjoyable training, choose a level where you have optimal performance. You can then do the exercises completely, keep up with everything and be able to have fun!
Puls jympa with more focus on fitness
A jympa class for those who are used to exercising, enjoy the tempo and are inspired by motion challenges. In the Puls class we combine the force of the music with fun steps, excitement and pulse-racing exercises in a longer fitness period. Pulse keep fit is found as Puls/medel.
Besides the classic Friskis&Svettis jympa at start, basic, medium and intensive levels there is also a wide offering of special jympa, i.e. Puls.
Rygg jympa with extra consideration to the back and neck
Ryggjympa is suited for those who need to take extra care for the back and neck. Here you can build up strength, fitness, stability and agility with safe exercises for the back while inspiring music plays. Ryggjympan,s well-tested training and skilled leadership, is easy on your back and secure way to get started. The intensity and load of the exercises lie between start and basic level.
Besides the classic Friskis&Svettis jympa at start, basic, medium and intensive levels there is also a wide offering of special jympa, i.e. Back.
Senior Jympa for seniors
Seniorjympa provides important and fun training suitable for those a bit older. You train comprehensively to inspiring music and build both strength and fitness. In addition the Senior class has an extra emphasis on agility, balance and stability. We complete certain exercises slowly, others a bit more quickly, but all training is encompassed in a peaceful and enjoyable atmosphere. Both exercises and exchanges are given time and space. The Senior class contains energy and movement satisfaction - and peace and quiet. The intensity and load of the exercises lie between start and basic level.
Besides the classic Friskis&Svettis jympa at start, basic, medium and intensive levels there is also a wide offering of special jympa, i.e. Senior.
Skivstång effective and challenging strength training
Do you enjoy athletic, honest and exciting strength training, then Skivstångspasset is something for you. The training is simple and effective through the use of a bar bell, powerful music and clear instructions. You adjust the weight load, from only using the bar bell's own weight of a couple of kilos, adding a considerable amount of extra weights. The exercises give you strength endurance for legs, hips, back, stomach, chest, shoulders and arms. Age limit 16 years, together with training parent, the year you turn 13.
SkivstångIntervall effective strength and tough fitness
A Skivstångspasset class, which has cut down on certain leg strength and instead adds 15 minutes of fitness training in interval form. The fitness exercises are simple but extremely strenuous, if you wish. The class is aimed at those who are well-trained and wish to supplement Skivstång with fitness training in the same class. The class is 75 minutes. The intensity and strain lie between medium and intensive. Age limit 16 years, together with training parent, the year you turn 13.
Station keep fit with strength training at stations
Jympa for those who enjoy straight, simple and strength-orientated training. By training at stations it also becomes exciting and varied! The class? beginning and ending with a solid and sweaty fitness part reminds you of the regular keep fit. The middle part however has a different nature. There we divide up and train at stations, sometimes with apparatuses such as plates, dumbbells, or rubber stretch bands. We do four rounds and work for roughly one minute per station. Even if Station is our most strength-orientated keep fit you still receive comprehensive training of strength, fitness and agility. The class is 70 minutes and is found at medium level. Age limit 16 years, together with training parent, the year you turn 13.
Step step combinations with a dance feeling on a step-up board
Here we build up blocks of step combinations with exciting and fun step combinations on a board. Friskis&Svettis Step also contains a warm-up and training of strength and agility. We have step on level 1 which is the easy degree of difficulty of the fitness and choreography parts.
Styrka jympa with more focus on strength training
A "true" keep fit class with power, where we also devote more time to strength training than in the classic keep fit. You receive more floor strength for stomach, back, hips, arms and shoulders, but also more of the upright training of stability, quick strength and vitality. Strength is of functional nature and we train with the body as an apparatus. Styrke jympa is found at level Styrka/medel.
Besides the classic Friskis&Svettis jympa at start, basic, medium and intensive levels there is also a wide selection of special gympa, i.e. Styrka.
Yoga our own form of yoga
Friskis&Svettis yoga builds on the classic Hahta-yoga's bases and is own form of yoga which has been produced in harmony with the idea of Friskis&Svettis. The simple and safe yoga exercises (asanas) for breathing, agility, strength and balance we have chosen to create a peaceful and meditative class. An experience where performance need does not exist and presence and tranquility appear. Exercises in a relaxed tempo lead to improved concentration, increased awareness and inner peace. You do not need to have trained yoga before.
Spinning Classes
All classes are 55 minutes long and the minimum age is 14 unless otherwise noted. Together with training parent, the year you turn 13. You are more than 140 cm long.
Spinning fitness training on cycles - start, basic, medium and intensive levels
In Spinning you have the opportunity to work your fitness just as much as you wish. Very, very tough if you so desire, or easy and less sweaty. Spinning is found at several levels. Together with the leaders, the music and the atmosphere in the group you get pepped up while you train from your own capability. You choose the workload, and resistance yourself. Spinning is easy on the joints and muscles and the training is simple, at the same time as you can train and fully challenge your fitness. You strengthen the thigh and calf muscles and with the proper technique you also train other muscles. The leaders provide you with information on proper technique and position and safety regarding the cycle's utilisation.
Spin/start
Start up in a fun and enjoyable way. For those not used to training, here you can safely begin with the basics with enjoyable, simple and comfortable condition straining. Spin/bas Effective, enjoyable fitness training at a basic level. Suitable for those who enjoy a little lower exertion level, or who are used to motion and training, but are new to spinning. Also available as 45 minutes.
Spin/medel
Higher tempo and more forceful. These classes are for those used to working out, are in good shape and enjoy a bit of a challenge. Also available as 75 minutes.
Spin/intensiv
Tough and challenging. This is the class for those who are extremely well-trained, experienced in spin-cycling and enjoy training at a high and intensive level of fitness. The class is 75 minutes.
Spin junior
Here we have a class of Spin/start level specially designed for those between 11-14 years of age. Fun and forceful in exercises and music. You must be at least 140 cm so the cycle will be suitable. Certain classes can be "parent-allowed", when parents are welcome to join in a corresponding place and then be informed if the class is open to those younger.
Spin senior Training for seniors where we suit the music, exercises and tempo. Same level as Spin/start.
SkivstångSpin combiclass with strength and fitness
The barbell's strength for arms, shoulders, stomach, back and hips through fitness training with Spinning. See more under Skivstång respective Spinning. The class is 90 minutes. Age limit 16 years, together with training parent, the year you turn 13.
Spin puls spinning with direct feedback on your training
Here you receive direct feedback which can guide your training. By means of a pulse band and intensity meter you can follow your own level of exertion. The information is transmitted remotely and anonymously shown as an image. One way of finding your proper individual training level. The class is at a medium level. See more on spinning under Spinning
SpinFlex combiclass with fitness and functional exercise
Spinning at Intermediate level, followed by Flex. Focused training in which you challenge your functional movement and the natural flexibility which your body needs. You soften and stretch out your muscles one at a time or in total exercises for the whole body. The class has a sporty character and is aimed at people who are working out and want to challenge both fitness and agility. The class is 90 minutes.