Are you aware of your own strength?

The human body has approximately 640 muscles. We at World Class have something for everybody and for “every body”, plus something more: exclusive fitness programs powered by Les Mills™, the largest fitness concept provider worldwide. If you’re a cardio lover, you must try our Schwinn® Cycling classes. We focus on bringing you the most powerful workouts to optimize your training and make sure you keep every muscle group mobile. Our toolbox includes weighted battle ropes, kettlebells, TRX suspension straps, Bulgarian bags, core bags and much more.

Check out the Work programs below and master pull-ups, push-ups, handstands, backbends and the splits.

STRENGTH

BODY PUMP

Want to increase your stamina? The solution is repetitive iron pumping using a weightlifting barbell, in one of the most popular Les Mills classes. Body Pump™ is pre-choreographed with music that changes every three months, so the workout is always fresh and fun! All you have to do is choose your barbell according to your fitness level and prepare to get lean, toned and fit. Now who’s ready to pump it up?

Intensity level: medium

Workout type: strength, toning, coordination

C-CORE

Tone up your lower abs! C-Core, a fitness concept created by Julio Papi, is the answer if you want perfectly toned abs, without neglecting the lower portion of your stomach. And for good reason: aesthetics aside, a strong midsection leads to proper body alignment, better balance and can help alleviate lower back pain. As a bonus, you get it all in 45 minutes.

Intensity level: beginner, medium

Workout type: strength, toning

CIRCUIT TRAINING

Your total body workout. Why work out just one muscle group when you could tone up all of your body’s 640 muscles? If you’re looking for a full-body workout in 50 minutes or less, circuit training does the trick. You get the benefits of muscle building and toning along with an intense cardio workout that burns over 500 calories.

Intensity level: adjusted according to participant’s fitness

Workout type: strength, cardio, toning, endurance, coordination

CX-WORX

Six-pack? Check. This 30-minute workout will help you exercise muscles around the core, ease lower back pain and correct your body’s alignment. All moves are achievable for participants of any fitness level, and if you want to make it tougher, you can always get the weight plates and resistance tubes. Changing choreography every three months will definitely get you challenged and sweating. Consider yourself hardcore!

Intensity level: beginner, medium

Workout type: strength, toning

FITBALL

Have fun or get toned? Both! As ‘girlie’ as it may sound, when it comes to fitness equipment, there’s little that works your whole body better than the fitball. It helps you lose weight, improve muscle tone, increase muscle endurance and strength, restore or improve flexibility, enhance spinal stability and improve your balance, posture and coordination. Lifting and twisting the torso, bending the sides and simultaneously lifting the arms – it’s all fun and games as you exercise while maintaining your balance.

Intensity level: beginner, medium

Workout type: strength, toning

GRIT-STRENGTH

Overcome your limits with the unique Les Mills concept! Want to get in top shape but lack the time? Don’t let that stand in the way of getting your dream body! Try GRIT Strength™, a 30-minute, high-intensity interval training (HIIT) workout, designed to improve strength and build lean muscle. This workout uses barbell, plate and body weight exercises to blast all major muscle groups.

Intensity level: medium to advanced

Workout type: cardio, strength, toning

INTERVAL

Want to burn fat? Then get ready to HIIT it! Also known as HIIT, this fast-paced workout has been shown to torch tons of calories in double quick time — so you don’t need to spend hours at the gym. This type of training will have you alternating between periods of maximum effort, such as 20 seconds of jumping jacks, sumo squats or side lunges, followed by short recovery sessions.

Intensity level: medium to advanced

Workout type: cardio, strength, toning

METABOLIC BODY WORKOUT (MBW)

The Afterburn Effect – or how to keep burning calories when your workout is over. Try the MBW class based on the EPOC effect and see for yourself: the more intense the exercise, the more oxygen your body consumes afterwards. Training sessions are short, intense and filled with all sorts of stimulation that will increase your metabolic rate.

Intensity level: medium to advanced

Workout type: cardio, strength, toning

SUPERFUNCTIONAL

Strength and mega boost of energy and agility. Exercises are performed using the TRX Suspension Trainer which asks the maximum of your balance and strength. Just imagine yourself performing foot-elevated lunges to develop strength and stability in the hips and lower body. Using the TRX increases the balance challenge and helps to target the hip stabilizers.

Intensity level: adjusted according to participant’s fitness

Workout type: cardio, strength, toning

CARDIO

BAG BOXING

Feeling stressed out? Unleash your energy! The punch bag, a pair of boxing gloves and exhilarating music are all you need to melt all your stress away. Circling the heavy bag and throwing combinations of punches will help your coordination. Keeping on your toes, and transferring weight from one foot to the other, to deliver a specific punch, will help develop core stability, and, as a result, overall body coordination. Visualize the bag as an opponent and let rip!

Intensity level: medium, advanced

Workout type: cardio, strength, toning

BODY COMBAT

Unleash and empower yourself! Les Mills Body Combat™ is the most popular martial arts-based workout in the world. This high-energy, totally non-contact training will help you punch and kick your way to fitness and burn up to 700 calories along the way. The instructor will challenge you to up the right intensity and motivate you to make the most of every round. You’ll release stress, have a blast and feel like a champion, ready to jumpstart your day!

Intensity level: advanced

Workout type: cardio, strength, toning

BOSU

If you’ve ever thought balance was easy for you, you may need to think again when you’re sitting on a dome-shaped bouncy ball! Standing on the flat platform will require you to engage your stabilizing muscles. At first, simply maintaining your balance and keeping still may be all you can manage. This intense head-to-toe toning workout improves balance, sharpens your reflexes and reshapes your body.

Intensity level: beginner, medium, advanced

Workout type: balance, cardio, strength, toning

EXTENSIVE INTERVAL

Speed up your heart rate! EI is based on the alternation of exertion and active recovery periods within a training unit, which means a series of planned changes between high (85% HR) and low (65% HR) aerobic zones. It uses mainly carbohydrates to produce energy and is suitable for all fans of indoor cycling. It may be a little challenging for beginners as the working intervals are quite intense and certain techniques are required, but they only last from 3-8 minutes. After all, anyone can challenge themselves for a short time!

Intensity level: beginner, medium

Workout type: cardio, toning

FARTLEK

Running your first marathon? This class is for you! Fartlek can be used for both the lower and higher intensity zones. It is a variable class, unplanned, like an ‘unknown’ road that you ride for the first time, and suitable for both new and advanced participants – all cyclists who love indoor cycling. Fartlek helps improve aerobic capacity, burning fat and carbs at the same time. The target heart rate zone is 65%-85% HR.

Intensity level: beginner, medium

Workout type: cardio, endurance, strength

FAT BURN-LEE

Improve your metabolism and cardiovascular system at the same time! If you’ve ever fancied indoor cycling, try this class, which is the most suitable for beginners. In a LEE class you work the lower aerobic zone, at 65%-75% HR, to stimulate both your fat metabolism and cardiovascular system. The longer the class lasts, the more energy comes from fat metabolism. This is a low- to medium-intensity class, with few technique variations, perfect for you to get acquainted with the bike and work with the resistance knob.

Intensity level: beginner

Workout type: cardio, endurance, strength

GRIT-PLYO

Overcome your limits! Perform like an athlete! If your goal is to be in great shape, but time is your enemy, then you should definitely try the unique Les Mills Grit™-Plyo, a 30-minute high-intensity interval training (HIIT) plyometric-based workout, designed to build a lean, athletic body. HIIT involves short bursts of intense exercises, followed by a brief period of rest or recovery, which puts your metabolism into overdrive, burning calories for hours after the workout.

Intensity level: medium to advanced

Workout type: cardio, strength, toning

HIGH END ENDURANCE – HEE

HIGH END ENDURANCE – HEE

Indoor cycling enthusiast? Looking to up your riding experience! HEE is a ride at the higher end of the aerobic zone, 75%-85% HR, helping you improve your cardiovascular system and lactic acid tolerance. You will build basic endurance, improve your anaerobic threshold and burn more calories from carbohydrates than fat. Furthermore, it will give your heart a workout!

Intensity level: advanced

Workout type: cardio, strength, endurance, toning

HILL

Experience the rush! A HILL class is like a long mountain bike getaway that improves local muscular endurance (thighs) and cardio strength. You will push the pedals in the higher aerobic zone, at 75%-85% HR, which will help you burn more carbohydrates than fat. That means you conserve energy and tone your body at the same time, especially when riding closer to 85% HR.

Intensity level: advanced

Workout type: cardio, strength, endurance, toning

KICK BOX

Get fit with the most powerful stress buster! Looking for a legitimate setting in which to let loose with a few kicks and punches? Kickboxing may be for you. This combination of martial arts, aerobic exercise and boxing offers a fun and fitting way to blow off steam. Kickboxing can also help you feel great (think more energy) and lose weight. This high-energy workout encourages the flow of endorphins, reduces anxiety and provides a useful outlet for frustrations big and small. Get kicking!

Intensity level: beginner, medium

Workout type: cardio, strength, toning

REBOUND

Love at first bounce! Rebounding is the pure joy of jumping on a trampoline, recalling the carefree days of childhood. As well as being downright fun, because of the great feeling of joy and liberation, rebounding is a great low-impact exercise that helps you burn calories, gain muscle strength and enhance your balance while improving your immune system. Don’t miss a jump!

Intensity level: beginner

Workout type: cardio, coordination, balance, toning

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