Strength, Control & Body Awareness
L1 = Absolute Beginner, L2 = Beginner, L3 = Intermediate, L4 = Advanced
This class is designed for anyone who wants to build strength, body control, and coordination primarily using their own bodyweight. Based on fundamental movement patterns, you’ll develop functional full-body strength while improving movement efficiency, control, and overall body awareness.
In class, you’ll work on foundational skills such as pull-ups, dips, inversions, core control, balance, and a variety of push, pull, and stability exercises. Elements from calisthenics, gymnastics, and aerial preparation are combined to help you move with more strength, precision, and confidence.
Alongside classic exercises like push-ups, squats, and lunges, you’ll also train more complex movement patterns and technical progressions that challenge coordination, stability, and control. The focus is strongly placed on clean technique, controlled execution, and individual corrections from our coaches.
Classes help you build functional full-body strength, improve body awareness, and create a strong foundation for more advanced bodyweight and aerial skills.
IMPORTANT: Please wear comfortable training clothes that allow free movement. Jewellery, watches, or clothing with sharp zippers should be avoided during training.
FROG SQUAT
This version of the squat works the hip and buttocks and even the arms alongside the inner thighs.
The frog squat takes its name and form from the animal and presents a mix of squat and push up. The combination of upper and lower body also works your core to a great degree.
SCREWING PUSH-UP
The screwing push up takes extreme coordination and is an exceptional full body exercise that can train almost all your muscles depending on your ability!
PULL-UP
The pull up is known as a very difficult strength exercise, but it can be tailored to your ability with various scaling techniques such as “superbands.” Pull ups work a variety of upper body, back, upper and lower arm muscles that can’t really be targeted as effectively and as systematically with any other movement.
ROTATION PUSH-UP
The rotation push up makes you feel the burden on your shoulders and chest, which have to hold the body in the high plank position. The rotation itself primarily works your stomach and sections of your back.
PUSH-UP
The push up is a basic exercise and is elementary for strength and strength-endurance training. It mainly strengthens the musculature of the arms, shoulders, chest and torso.
SUPERMAN PLANK
The advantage of this exercise is that you can train both your abdominal and lower back muscles. That makes this plank variant an effective all around movement for training the torso.