Group training sessions

BOXING

BOXING

Boxing-based training sessions designed both for students with no prior boxing experience and for those who already have a basic understanding of the sport. During the workouts, participants will be introduced to boxing fundamentals: proper stance, movement, basic punches, and simple defensive techniques. More experienced participants will have opportunities to further develop their existing skills. The sessions will be structured with a gradual increase in training load and complexity. Training will help improve physical fitness, endurance, coordination, reaction time, and boost self-confidence.

TIME: Mondays and Wednesdays at 5:00 PM

LOCATION: Čiurlionio St. 21

COACH: Rytis Vasiliauskas – an experienced boxing coach, multiple-time Lithuanian and Lithuanian Armed Forces champion and medalist.

SELF-DEFENSE TRAINING

SELF-DEFENSE TRAINING

These are classes based on the principles of judo and sambo, designed to teach basic techniques both standing and on the ground, which can be applied for self-defense. During the training sessions, we will learn safe falling techniques, basic throws, and ground-fighting techniques. The workouts will also help improve strength, endurance, speed, technique, coordination, and self-confidence.
All you need for the sessions is comfortable sportswear.

TIME: Wednesdays, 15:30–16:30

LOCATION: Čiurlionio St. 21

COACH: Eimantas Tukačiauskas

CORE & BALANCE

CORE & BALANCE

Core & Balance is a specialized workout designed to strengthen the back, shoulder girdle, and the entire spine using an exercise ball. It combines stretching, relaxation, spinal extension, and endurance exercises. A lot of attention is given to maintaining balance, stabilizing the pelvis and the back, and strengthening the arms and legs. Balancing on the exercise ball activates stabilizing muscles and helps focus attention on oneself and the surrounding environment. The training is suitable for everyone who works a sedentary job and wants to maintain good posture or feels back weakness or movement restrictions.

DIFFICULTY LEVEL: beginners

INSTRUCTOR: Emilija Jakutytė

FUNCTIONAL STRENGTH TRAINING

FUNCTIONAL STRENGTH TRAINING

A strength and endurance–combining workout designed to build muscle, improve the cardiovascular system, and increase overall physical performance.

Who is it for?

• Those who want more than just strength or cardio from their training.

• Beginners and advanced participants alike – exercises are adapted to each individual’s level.

• Anyone looking for real, measurable strength and endurance results.

COACH: Lukas Kirilovas

RELAXING YOGA

RELAXING YOGA / FOR BEGINNERS

This is a gentle, calming yoga practice aimed at reducing tension, improving flexibility and balance, and strengthening concentration. During the sessions, we will learn proper yoga poses (asanas), improve body flexibility and joint mobility, and combine everything with breathing techniques that help better understand the body and consciously control it. At the end of each class, you will enjoy relaxation and a short meditation to help release the day’s tension.

Difficulty level: yoga poses can be adapted to each person's abilities.

Intensity level: low / medium

INSTRUCTOR: Jogailė Navickaitė

POWER YOGA

POWER YOGA

This practice is intended for those who want to deepen their yoga experience, strengthen the body, and develop endurance. During the sessions, we will not only improve flexibility, balance, and concentration, but also move dynamically and strengthen the muscles, consciously coordinating movement with breath. We will learn to correctly perform various yoga poses (Asanas), apply Pranayama – conscious breathing techniques – and finish the class with a relaxing meditation that helps integrate the effects of the practice on the body and mind, reducing tension, calming emotions, and fostering deeper self-awareness.

Difficulty level: for advanced practitioners, but poses can be adapted to each person’s abilities, so anyone prepared for a more dynamic and intense yoga practice is welcome to join.

Intensity level: medium / high

Time: Wednesdays at 20:00

Duration: 1 hour 15 minutes

INSTRUCTOR: Jogailė Navickaitė

ANTI-CELLULITE WORKOUT

ANTI-CELLULITE WORKOUT

• This is a cardiovascular workout designed to burn fat and improve heart health.

• The sessions include exercises to strengthen and tone the glutes, abdominal muscles, and legs, enhancing circulation and metabolism in problem areas of the body.

COACH: Paulina Launagaitė

BOOTY & PRESS

BOOTY & PRESS

• A specialized workout where all exercises are designed to strengthen and shape the lower body and abdominal wall, using equipment and body weight.

• The exercises target both the major muscle groups of the legs and the smaller supporting muscles, making this workout highly effective for toning the legs, glutes, and abs..

• Difficulty level: Medium.

FULL BODY TONE

FULL BODY TONE

• This is a fat-burning, endurance, strength, and flexibility workout. It’s versatile and suitable for those looking to lose weight, tone their body, or simply maintain good shape and well-being.

• The sessions will strengthen the entire body’s muscles, improve the cardiovascular system, and enhance joint and muscle mobility and flexibility.

• Various equipment may be used to boost the effectiveness of the workout, including resistance bands, weights, and balls.

COACH:  Paulina Launagaitė

HIIT

HIGH-INTENSITY INTERVAL TRAINING

• This is a cardio-based workout that alternates between high- and low-intensity exercises, with rest periods to activate the heart muscles.

• HIIT sessions can vary greatly in intensity, duration, and the balance between exercise and rest times.

• The main goal of this workout is to strengthen the cardiovascular system, increase endurance, and improve physical abilities. It will enhance body functionality, coordination, and strength while burning a significant number of calories.

COACH:  Paulina Launagaitė

PILATES

PILATES

• This workout focuses on developing the entire musculoskeletal system and improving spinal health by combining strength exercises with flexibility.

• Pilates is suitable for everyone, as its versatility lies in the ability to modify exercises based on individual abilities and health conditions.

• By strengthening muscles, elasticity and joint mobility improve, helping to restore proper posture and body stability.

COACH:  Teresė Gritėnienė

SLOW AND STRONG

SLOW AND STRONG

Slow and Strong training focuses on enhancing body flexibility, mobility, and balance. At times, stretching exercises are combined with strength exercises to not only release built-up tension but also strengthen the entire body.

COACH:  Justina Maslovskaitė

X-FIT

X-FIT

• X-Fit is a functional strength workout conducted in a circuit format, where participants move around exercise stations and perform physical exercises targeting specific muscle groups within a set time interval. Each station offers a variety of exercises that develop coordination, improve physical fitness, strength, and endurance.

• This training combines the most popular exercises into one cohesive system. During this workout, various muscle groups are engaged, and the cardiovascular system is strengthened. The workout is of moderate intensity. 

COACH:  Justina Maslovskaitė

ZUMBA

ZUMBA

• A dance workout inspired by various Latin and international music rhythms.
• Main rhythms include salsa, merengue, cumbia, and reggaeton.
• Zumba dance workouts improve emotional and physical well-being – calories are burned efficiently, muscles and cardiovascular function are strengthened, mood improves, and stress and anxiety are reduced.

DIFFICULTY LEVEL: Zumba is suitable for everyone; each participant follows the movements according to their own abilities.

INSTRUCTOR: Rūta Malkovaitė-Šimašienė