YOUR URBAN OASIS IN LUGANO Courses & Activities

The Tabata Protocol is a training method developed in the 1990s, which is a form of High Intensity Interval Training (HIIT).

The aim of the Tabata Protocol is to improve aerobic and anaerobic systems. It involves seven or eight repetitions of exercises at maximum intensity alternated with ten seconds of passive recovery. The series lasts about four minutes.

Fitbox is a fitness training method created to optimize overall fitness levels, which was developed based on the kickboxing model. It is often accompanied by music, which is used either to motivate or for punching and kicking to the beat.

Fitbox is not a combat sport as there are no opponents. Punches are directed exclusively at a special body opponent punch bag.

Animal flow is a combination of elements from various disciplines together with ground-based movements performed on all fours using only the weight of the body as a training tool.

Mobility, Flexibility, Power and Strength. Anywhere, anyhow, without equipment. In small groups or training as a team, even in a boot camp format, there is only one goal: get back to animal origins in order to reach the best of human evolution.

Animal Flow: create synergy with our body, in our body.

A freestyle activity that works on different training levels, helping your body to move in the way it is supposed to, building your abilities and improving physical shape.

Want to develop a stunning physique? GAG - for legs, abs and glutes - is a musical workout that includes cardiovascular and toning exercises focusing on the waist, thighs and hips. It's based on bodyweight exercises, making use of small weights, elastic bands, anklets, steppers and other equipment.

Here's a workout that tones muscles and burns fat. Power Pump is a significant workout variation that works on endurance and muscle toning. It all happens in time to music, making use of barbells with variable weights depending on your ability, progressively graduating workloads.

Spinning is a group training activity that is part of the indoor cycling category. Spinning is performed on fixed bikes equipped with a special type of resistance on the flywheel.

The main aim of spinning is to improve overall endurance, but as it involves variations and repetitions that require considerable energy expenditure, it also has a positive effect on the optimization of lactic acid metabolism.

Tac Fit is a form of exercise that minimizes the risk of ailments and injuries during training in other sports.

Of military origin, it prepares the body for physical strain, in order to improve strength, endurance and agility, for both athletic and aesthetic purposes.

Looking for a workout that trains the whole body? Directly from the Navy, here's a total-body training technique that makes use of small equipment. Exercises are performed standing up, on the ground on a mat and using dumbbells or barbells.

Also from Navy military training, this bodyweight workout uses Suspension Training. A complete training workout that uses gravity and your body weight to simultaneously develop strength, balance, flexibility and stability for the central part of the body. Suitable for all fitness levels, providing optimum performance and highly effective results.

Zumba or Zumba fitness is an exercise fitness programme created by the Colombian dancer and choreographer Alberto "Beto" Perez in the 1990s.

Zumba is practised to the rhythm of music and can be defined as a blend of dance and aerobic gymnastics. Zumba choreography incorporates hip-hop, soca, samba, salsa, merengue and mambo. Basic gymnastic exercises, such as squats and lunges, may also be incorporated.

Functional training involves bodyweight exercises that activate the entire body. Exercises of this kind, unlike traditional training with isotonic equipment, helps to improve the body’s ability to interact with the surrounding environment by focusing on all aspects of athleticism such as strength, power, speed, coordination, agility and balance.

Matwork Pilates is a specific programme of bodyweight exercises performed on a mat. It acts on postural muscles to improve body balance and strengthen the muscular support system of the spine.

It is not an alternative to the usual Pilates method, but complements the exercises performed using machines or equipment.

The innovative workout designed for seniors. Based on combined lessons of non-complex cardiovascular and muscular workouts. Involves the use of small equipment.

Yoga with strain, or strength yoga, depending on the translation. Focuses on a range of physical exercises, with breathing and meditation techniques that imply some level of difficulty in maintaining positions. Helps induce calm and relaxation, even in objectively complex positions.

Pancafit is a postural rebalancing technique that helps to restore the health of the back and all bone and muscular structures through particular exercises performed while maintaining the correct posture. It is the only tool able to rebalance posture simply and rapidly by acting on all muscular chains. Pancafit is able to restore freedom and wellness to the entire body through decompensated global muscular stretching, in other words, muscular stretching performed while maintaining the correct posture.

This discipline helps you achieve greater elasticity and flexibility in the movements of everyday life. Based on an exercise program for muscle strengthening, combined with a range of typical yoga positions that affect the growth, relaxation and stretching of muscles. Involves the use of small equipment typical of Pilates, such as a Swissball, Roller, Ring and Elastic Bands.

Postural-antalgic gymnastics is a gentle discipline performed using slow, harmonious movements, which has the primary aim of alleviating, preventing and controlling muscular and articular pain, lumbago and spinal disc problems, as well as improving posture by enhancing body awareness.

It is aimed at anyone suffering from lumbar, back and neck disorders or pains associated with advancing age, but is also recommended for anyone wanting to prevent such problems by performing gentle activity under the supervision of a professional. This type of gymnastics can be performed at any age as it improves overall mobility and helps to reduce pain in the musculoskeletal system caused by a sedentary lifestyle, awkward positions, muscular stiffness, incorrect or sudden movements, exertion or injury.

Traditional Acquagym offers a range of aerobic activities, both free body and using equipment, transferred in the water, making it easier on the joints. Constant effort, combined simultaneously with the massaging effect of water, provides clear benefits to the whole body, which is soon firmed up and toned.

If your main goal is to lose weight and tone your body, Hydrobike is one of the most effective disciplines, especially in view of the warm summer season. Nothing more than a simply spinning workout performed in the pool with a special water bike. Hydrobike provides the beneficial effects of traditional spinning, boosted by being performed in the water.

This training method, aimed at sculpting and toning the muscles in the legs, abdomen and buttocks, involves a type of activity that combines the effectiveness of physical exercise with the massaging effect of water to improve the appearance of the parts involved, providing the right balance between aesthetics and health. With this programme, muscular conditioning, achieved through targeted exercises, is further enhanced due to the greater resistance offered by water, which, in addition to boosting the effects, exerts constant pressure on the whole leg, which helps blood circulation and flow from the extremities to the heart.

Aquatoning is a form of gymnastics that uses the properties of water to tone muscles through exercises that are both targeted - working individually on the lower and upper limbs and chest – and coordinated - between the various parts of the body.

Aquatoning helps to strengthen the entire muscle tissue, from the legs, buttocks and abdomen to the arms and shoulders.

This is the most comprehensive Personal Training service, with instructors dedicated to improving your physical, mental and emotional wellbeing. The classic personal training offered in the fitness room is expanded with the dedicated Kinesis Gold Personal Training area, and other functional training equipment.

This is a Personal Training service that includes all courses offered by the Wellness Club Sassa, both in the gym and in water, but provided on an individual basis: Yoga, Pilates, Pancafit, Step, Power Pump, TRX, Spinning, Hydrobike, aqua aerobics, WES.

This is the Personal Training service dedicated to pool and swimming activities. Each instructor is qualified both for teaching swimming to younger guests and beginners, and helping improve the technique and style of adults.