Boxing

Our Step Cardio session is an efficient aerobics program that trains coordination and boosts calorie consumption in a compact 25 minutes. You perform easy to medium step combinations on the step under the guidance of our trainers. You don’t need any previous experience – just join in, work off some energy or use the training as a dynamic warm-up program.

The step board is a simple but extremely effective piece of sports equipment that plays an important role in this unit. However, Bodyshape & Step is not about complicated choreography, but rather about strength, endurance and coordination – at high speed and with equally high energy consumption. Our trainers also like to use other equipment such as tubes, hand weights or body bars. The result is a varied class that works out and builds you up.

Pilates is a systematic whole body workout. All movements are aimed at improved posture and flexibility as well as stronger muscles. Pilates focuses on the “powerhouse”, which is the abdominal, back and pelvic floor muscles.Fitness for every fiber and every cell: Pilates is a systematic full-body workout that aims to improve posture, flexibility and strengthen muscles. The focus is on the “powerhouse” – abdominal, back and pelvic floor muscles. Of course, arms and legs are also trained. You will find strength and endurance in our Pilates studio.

Bodyshape & Core is a challenging strength and endurance workout that defines and strengthens all major muscle groups in the body, but focuses on the core. After a warm-up and stretching, you will train your legs, buttocks, shoulder girdle, back and arms, partly with dumbbells and tubes. A separate exercise block is dedicated to the core muscles, which ensures a toned stomach as well as better stability and coordination.

Our Power Lift unit gets down to business with barbells, step board and weight plates. The high-intensity strength training is increased in intensity each week, so you will quickly feel your strength and endurance improve. With slow pumps and precise technical instruction from our trainers, Power Lift is an effective group hypertrophy workout. The exercise program is changed every twelve weeks.

Thairobix Technique® is designed for anyone looking for an efficient fitness program inspired by martial arts. In contrast to boxing training, which takes place in the Manhattan Box Lounges, the training here takes place in a large group fitness studio. The aim of the class is to perfect the punching movements from Thai martial arts to the beat of the music. The challenging unit improves both mobility and coordination.

It’s all a question of posture. In our “Back Health” course, you train all parts of the back, core and shoulder muscles and gain more stability, flexibility – and the right posture for pain-free progress. While our trainers pay attention to good spinal posture and the correct execution of the exercises, you train with light dumbbells, therabands, rehab swings or aerosteps. This makes the session varied and your back fit.

In this course, which takes place in the large Group Fitness Studio, you will take your endurance to a new level: Thairobix Cardio® increases cardiovascular fitness and burns calories. Even though the training is characterized by a high range of motion, maximum precision is required. But it’s all easy thanks to the driving beats. If you want to refine the sequences even further, Thairobix Technique® is the right place for you.

This is where more excitement comes into play: Astanga yoga is a very powerful, dynamic form of yoga that consists of a precisely defined sequence of exercises. Astanga yoga gently distracts you from stress and everyday life, which is mainly due to the special breathing technique: it requires deep concentration and ensures inner peace. After a few weeks of practice, flexibility, stamina and balance improve significantly.

Incidentally, “Astanga” means “eight limbs” in Sanskrit, which can be traced back to the eight stages of spiritual development based on Patanjali’s Yoga Sutra, one of the most important scriptures in yoga.

“Vinyasa” stands for the synchronisation of movement and breath – one of the most important pillars of yoga. The asanas are combined in creative sequences to create a meditative flow. This creates a stronger body awareness that provides strength and flexibility in everyday life. In contrast to Astanga Yoga, there is no set sequence of exercises in Vinyasa Yoga.

Physical and mental well-being are mutually dependent. A strong mind drives the body and a strong body ensures freer thinking and self-confidence. Our Body & Mind courses focus on body awareness, breathing techniques and meditation. The individuality of your own body is always emphasized.

We can promise one thing: Our bodies can be shaped for a lifetime. Especially with targeted, professionally guided strength and endurance training that goes far beyond the classic abs, legs and bums. Manhattan Bodyshape classes define and strengthen the entire body with a variety of exercises. Weights, bands, body bars, tubes and dumbbells are used. All are welcome!

Dancing makes you happy. And the best thing about it: dancing is also good for your body. Our diverse dance and choreography courses give you the opportunity to combine an intensive workout with a large portion of pleasure. Choose the course you want according to your preferences – and look forward to better coordination, a focused brain and lots of endorphins with our version of dance aerobics.

Our “Fit Boxing” unit combines the speed and coordination that classic boxing requires with a fitness programme that activates and strengthens all the muscles in the body. The result: improved balance, posture and fitness. Our trainers combine martial arts elements with endurance and strength exercises so that you can expect a varied, entertaining workout.

Our Back Health+ unit combines the qualities of our classic back training with extensive stretching exercises. Strengthening the back and therefore the back, core and shoulder muscles, mobilising the joints and precisely activating the spinal stabilisers (pelvic floor and transversus) are on the programme beforehand. Afterwards, the focus is on back-friendly stretching, mobilisation and stabilisation. In short: a blessing for strained backs.

Dass Aerobic und thailändischer Kampfsport zusammen ein hervorragendes Ausdauer- und Krafttraining ergeben, beweisen wir mit unseren Thairobix®-Kursen, die weit mehr sind als nur Aerobic Boxing. Thairobix® steigert die Beweglichkeit und Ausdauer, stärkt die Muskulatur und macht dabei dank rhythmischer Musik auch noch eine Menge Spaß.

In our Line Dance unit, you can expect a varied dance lesson in a group. As the name suggests, you dance in a line without physical contact – side by side and yet together. The choreography is expanded week by week, making it easy for you to memorize the step sequences. In addition to the fun of dancing, our line dance course increases your stamina, improves your flexibility and strengthens your muscles.

Our “Yoga” course is designed for all those who want to either start with yoga or stick with classic positions. We work on individual asanas slowly and also learn targeted tension and relaxation accompanied by optimal breathing techniques. The “Yoga” course is dedicated to the basics of Indian teaching, but quickly develops into a challenging workout that strengthens, stretches and, above all, grounds you.

The more energy you have at your disposal, the more you can achieve in life: our mental training increases your mental strength and restores your inner balance through targeted breathing, meditation and body awareness exercises. The practices you learn will help you to reduce stress, improve your concentration and generally feel better.

In calmer yin yoga, the focus is on longer stretches: In order to reach deeper layers of tissue, the asanas are held for longer periods of time.

We combine Yin Yoga with the more dynamic Vinyasa Yoga and call it Yinyasa Yoga. Here, strengthening and completely relaxing exercises alternate. Ideal for beginners and advanced practitioners who want to both burn off energy and calm down.

The whole body is challenged here: In our Fitness Circle unit, you can expect a varied circuit workout that strengthens you from top to bottom. You work through various strengthening stations at regular intervals to train different muscle areas and improve your endurance. From leg and upper body exercises to core and cardio workouts, our trainers offer you a versatile strengthening class that will take your fitness to a new level.

Originating in Thailand as Muay Thai, Thai Boxing is an effective full-body workout that has evolved over thousands of years. Your fists, elbows, knees and shins play the main role, and the entire musculature is challenged. Thai boxing promotes your ability to react, coordination, stamina and endurance. You also practise your self-defence skills – without missing out on the fun.

Zumba Gold® expands the Zumba technique, which is characterised by Latin American dance, with international music. The course was developed for people of all ages and fitness levels and is particularly suitable for beginners. The choreographies are somewhat simpler and gentler, but still guarantee an effective dance fitness workout that improves cardiovascular health and coordination.

Get on the pedals. Whatever the weather. In our spinning lessons, you hop on an indoor bike and cycle with the group on simulated terrain. But you won’t be moving on the spot – because in our spinning studio you train your stamina and burn calories without end.

Weightless and powerful: our Aqua Fitness unit is a good choice for anyone who wants to train all the major muscle groups of the body in a way that is easy on the joints and burn calories at the same time. Driven by high tempo and rousing music, you will experience the water in our in-house pool more dynamically than ever before and ensure better blood circulation in the skin and connective tissue. Dive in and take off in a sporty way!

In the mobility unit, you use your own body weight to mobilize the joints and increase muscle strength. Thanks to the use of the fascia roller, you promote fascia flexibility and release tension. Mobility is a dynamic, varied unit that aims to increase your mobility and improve the vitality of your entire body.

With this course, the name says it all: M.A.X.® stands for maximum endurance, maximum strength, maximum fun – and for “Muscle Activity Excellence”. You will experience the pre-choreographed full-body workout in Manhattan under professional guidance and with the perfect balance between tension and relaxation: 45 seconds to burn off energy, 15 seconds to regenerate.

Five Tibetans is a proven, unique energy and fitness program consisting of five individual and complementary movement sequences. The system was developed to revitalize organ function, stimulate the energy system and strengthen the immune system. Experience the transformative power of these ancient practices and invigorate yourself through a holistic, invigorating workout.

The 25-minute core workout is an effective addition to all group fitness classes: here, our trainers combine many different exercises to strengthen the core muscles – they all stabilize the muscle corset and ensure good interaction between the arms and legs. The exercises also improve the function of the deep abdominal muscles, train the pelvic floor and mobilize the hips.

Antara® is a movement concept developed in Switzerland that combines the latest scientific findings with proven elements of movement, breathing and relaxation. The focus is on the so-called “core system”, which is responsible for the health of the back and pelvic floor. It also largely determines the shape of the abdomen. Antara® strengthens the body holistically through targeted movement sequences and exercise series, but especially in the core area.

Zumba is a dynamic, energetic dance fitness program that builds mood and reduces calories. In our class, you dance in a group to Latin American music, from salsa to samba, using a special system based on simple step combinations. Slow and fast rhythms alternate and ensure that the class never gets boring.

The Bodyshape & Stretch session welcomes anyone who wants to shape and define their body comprehensively. In this strengthening class, targeted exercises are performed to strengthen the muscles and tone the body, while an extensive stretching workout helps you to improve flexibility and release tension.

Few things define a muscular upper body more than a pronounced six-pack. It makes it clear at first glance that someone is doing something for their body and regularly training their abs. We carry out an effective six-pack workout in intensive short units – a challenging workout that quickly leads to results.

Pure performance: Under the name Pure Athletic, we offer a functional training session in an exclusive small group environment on the Manhattan Performance Floor. Under the individual guidance of our qualified trainers, beginners and advanced athletes alike can push their limits.

Our Latin Dance unit is more than just a dance class: it offers you a special kind of fitness program that will really make you sweat. Train your entire body by dancing, relieve stress and have fun while learning the basics of Latin American dance styles – from salsa with fast turns and complex hip movements to rumba with slow, flowing movements.

Our Thairobix combo class combines martial arts, fitness and aerobics in a harmonious way. Here, our cardio and technique exercises are combined in a 75-minute challenging session. This means: intensive endurance training meets maximum precision of movement. A varied group fitness workout encourages you to burn off energy, burn calories and release happiness hormones accompanied by rhythmic music.

The Tabata method has it all: the high-intensity interval training demands maximum performance for 20 seconds at a time and then allows you to recover for 10 seconds. Tabata helps you to achieve maximum results in the shortest possible time: Fat is burned, muscle building is promoted and endurance is improved. Whether you want to improve your fitness in the long term or simply see a difference quickly, the Tabata class is the perfect, sweat-inducing choice.

In our Back Health Qi Gong course, we prove that back fitness and inner balance belong together by getting the life energies (Qi) flowing. In this unit, targeted back training is complemented by balancing Qi Gong and Zen gymnastics exercises, which are characterized by repetitive, flowing movement patterns and controlled breathing. After moderate exertion, you will find more focus and relaxation this way.

In our pelvic floor training, we give the multi-layered pelvic floor muscles the attention they deserve. The activation of this muscle layer is often forgotten in everyday life, but a firm pelvic floor can prevent both postural damage and various prolapse problems. Targeted exercises strengthen the pelvic floor and counteract lifestyle-related muscle weakness.