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Group Lessons – Daily Schedule Valid from February 24, 2020 GROUP LESSONS – DAILY SCHEDULE VALID FROM FEBRUARY 24, 2020 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 7.00–8.00 7.00 7.00 7.00 CONDITIONING WAKE UP BODY TOTAL BODY & BOXING Pokštefl STRETCHING Pokštefl Pokštefl 8.00–9.00 8.00 8.00 8.00 8.00 X-MAN GYM MACHINE X-MAN PFW Pokštefl Pokštefl Pokštefl Pokštefl MORNING 9.00–10.00 9.00 9.00 9.00 9.00 9.00 BODY POWER STEEL MAN STEEL MAN BODY SHAPE BE FIT Pokštefl Pokštefl Pokštefl AND STRETCH Lederová Lederová 10.00–11.00 10.00 10.00 10.00 10.00 10.00 YOGA FOR CORE ON TYRE PILATES FYZIO FITNESS SOKOL A HEALTHY BACK Pokštefl Novosadová Pokštefl VERSATALITY Lipowská Team 10.30 WEEKEND MASTER 11.00–12.00 Team 11.00 SOKOL VERSATILITY Pokštefl 15.00–16.00 16.00–17.00 17.00–18.00 17.00 HiitCore Training Ceterová AFTERNOON 18.00–19.00 18.00 18.00 CARDIO CIRCLE WEEKEND MASTER 18.15 TRAINING Team PROBLEM ZONES 18.30 Team BE FIT Team 19.00–20.00 Hollý 19.00 19.00 19.00 FITBOX BODY CORE FITBOX Ceterová STRENGHT Ceterová 19.30 Lederová 19.30 CROSS-X CROSS-X 20.00–21.00 Hollý Hollý 20.00–20.30 20.00 Strenght and BE FIT stretching Ceterová 21.00–22.00 BODY BUILDING DYNAMIC LESSONS BODY&MIND LESSONS NEW GROUP LESSONS Lessons take place in a selected room (gym, big, small hall) Sokolovna Průhonice, Říčanská 118, 252 43 Průhonice, T: +420 267 310 506 SUBSTITUTION space based on availability and choice of coach. Opening hours: Monday – Friday: 7.00 – 22.00, Saturday – Sunday: 8.00 – 22.00 BE FIT be better. Cross-X will take you to new PREPARE FOR WEEKEND directly linked to the ability of the body to become more of you than just, Circuit training for the entire body. levels. This class is designed to prepare the to maintain balance, is connected to „STEEL MAN„ Course to improve physical fitness, body for weekend sports activities. It the center of equilibrium. deprivation of fat, increase flexibility, GYM MACHINE attempts to avoid the body becoming HIITCORE TRAINING strengthen muscle corset, improve This lesson builds in the meed to overloaded during the given activity TOTAL BODY & STRETCH Want to burn fat and firm up everything cardiovascular activity, improve practice the power of individual muscle and also improves stamina. Health Total Body and Stretch delivers a in one hour? Then this is the class for neuromuscular coordination. During groups using izolated excercises through sport! massive wake-up call to metabolism you. The workout combines HIIT (high the lesson you will try Kranking, TRX, on Technogym machine, with using and the subsequent burning of fat. In intensity interval training) and core Bosu, Spinner, STEP, Punching Bag, unique Kinesis equipment, which allow BODY CORE STRENGHT the first 30 minutes, you‘ll go through training, which strengthens and firms and many other activities. training in 3D motion. Lesson serves During this class, we‘ll teach you how to a high-intensity workout. Despite up the muscles in the body’s core. as an ideal supplement to the highly properly activate the deep abdominal taking little time, it is an effective tool Anyone can do it – you just have to BODY POWER intensive lessons X-MAN, STEEL MAN, muscles through diaphragmatic to support the growth of muscle mass want it! During this class, we‘ll teach you how to which are focused on masive increases breathing, and you‘ll find out how to and promote a healthy cardiovascular properly activate the deep abdominal condition and training your body as a effectively and efficiently activate the system as well as reduce weight STRENGHT AND STRETCHING muscles through diaphragmatic whole. Practitioners with strengthen body‘s core. Moreover, you‘ll also learn despite taking up little time. The The first half of this 30-minute breathing, and you‘ll find out how to individual weakened muscle groups how to relax and stretch shortened second half of the class comprises 30 class focuses on comprehensive effectively and efficiently activate the that form weak linkin the excercise with muscles and perceive each and every minutes of stretching, which allows the strengthening of the abdominal body‘s core. Moreover, you‘ll also learn the whole body. Lesson is suitable for move you make. The class is intended muscles to quickly relax and retain their muscles, and the second half is how to relax and stretch shortened those who need to removes specifical for those who want to know how to flexibility and is also an important part devoted to stretching and working the muscles and perceive each and every muscles problems, arising from correctly strengthen the abdominal of regeneration. Thorough stretching back muscles. The class is intended move you make. The class is intended oneside sports activites, golf, tennis muscles and also for those who suffer significantly accelerates this process. for both advanced and beginner for those who want to know how to , etc from back pain, for instance. Regeneration is faster and more participants and is recommended for correctly strengthen the abdominal complete after stretching. anyone suffering from back pain who muscles and also for those who suffer FITBOX SOKOL VERSATILITY wants to eliminate discomfort and from back pain, for instance. This is about three stages: This is a Full sub floor exercise with WAKE UP BODY enjoy some pleasant stretching. 1. I feel good! an emphasis on the development This class is a highly intensive cyclical BODY SHAPE & STRETCHING 2. I can take more! of general physical fitness. For workout using body weight without YOGA FOR A HEALTHY BACK This class mainly focuses on shaping 3. I’m done! each exercise, the emphasis on the much exercise equipment or heavy A healthy spine means a healthy body. the body and the muscles of the And the stages are just getting involvement of all muscle groups such weights. Emphasis is on increasing the This class primarily focuses on belly, thighs, buttocks, and back, underway. Unleash the power within! as prevention of muscle imbalances. body’s overall functioning, improving strengthening and stretching the all through the use of exercise aids flexibility in the joints, and enhancing back and abdominal muscles. It’s and body weight. Great emphasis is FYZIO FITNESS STEEL MAN TRAINING COURSE coordination and performance. The recommended for people in any age placed on stretching the entire body, Hour puts great emphasis on full We bring you a new training course class is primarily designed for those category who are seeking tranquillity something that is frequently neglected. body workout using your own body designed for men only. The course who want to wake their bodies up in the and relaxation for both their mind Furthermore, the class focuses on weight and using a wide range of takes place on two dates every morning with natural movement and and body. developing condition and burning fat physiotherapy exercises tailored for Tuesday and Thursday at 9 am in improve stamina for daily situations. and calories, allowing you to get results fitness. the auditorium. Tuesday‘s lesson is PILATES quickly and effectively. focused more on strengthening the WEEKEND MASTER A workout that focuses on firming up CONDITIONING BOXING weight of his own body, to develop This dynamic class improves the body while slimming it down by CORE ON TYRE This class focuses on improving muscle coordination. During this time, physical condition, increases body putting emphasis on balance, good During this class, the focus is on condition and coordination by means use the following tools: the weight coordination, and helps shape the posture, proper breathing, stability, and exercising the core of the body and of the basic punching technique of of your own body, Bosu, expanders, figure. The secret lies in variety – a strength. Build a strong body with a flat interconnecting it with other muscle boxing and kickboxing. It increases dumbbells, Bulgarian bags, boxing different trainer for each session, but belly and a strong back. The exercises groups to put the entire body in perfect endurance and helps improve mitts, overballs. Hour is more focused you’ll have fun and stretch the whole promote awareness of one’s own balance circulatory system function. These on strengthening the core thus tvz. body every time. body and growth of long and strong workouts have a positive impact on CORE body. To this core are arranged muscles. They also increase flexibility CROSS-X overall mood and the ability to cope muscles deep stabilization system, the X-MAN and overall posture. Pilates is suitable A high-intensity class that with stressful situations.. muscles that are not on the surface Dynamic exercise where you plug for anyone, from complete beginners to makes use of a combination of and not visible. I therefore often all the muscles in the body. In this seasoned athletes. Thanks to Pilates, functional exercises based on PROBLEM ZONES neglected. It is a muscle that primarily exercise are used special equipment you can eliminate muscle imbalance, natural movements of the human Exercise focuses, as the name determine posture and strengthening which you would not think of how reduce chronic fatigue, and relieve body and focuses on developing suggests, to those parts of the body the spine for proper posture necessary. they can be useful for getting rid of stress. It’s also ideal for people with condition, strength, explosive power, where fat is mostly stored and where Therefore belongs to the core of deep excess pounds, toning and shaping. repetitive strain injuries or chronic coordination, endurance, speed, and the body was weakening.
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