Bootcamp

Station training is a rhythmic fitness workout in which you switch between several stops of exercises at a fast pace. Each station devotes a short time to a certain exercise (strength, aerobics, flexibility, stability), followed by an immediate transition to the next station. The format allows you to work on a variety of fitness components at the same rate, raise the heart rate, build endurance and strengthen the body in a balanced way.

The training is suitable for beginners and advanced, and is open to customizations at each station according to level. It offers high energy and variety, which helps keep you motivated and prevent boredom. It is also effective in terms of time, because in a short time it is possible to work on multiple muscle groups, coordination and cardiopulmonary endurance.

What stations are usually there?

The variety varies from lesson to class and depending on the teacher and the purpose of the lesson, but you'll typically meet a mix of stations from the following categories:

• Power plants: Squats, lunges, push-ups, planks, work with power balls, kettlebells and dumbbells
• Aerobic Stations: Delgy, Burpees, Running in Place, Mountain Climbers, Box Jumps, Jumping
• Core Stations: crunches, planks for their types, Russian Twists, Legg Rise, Belly roller
• Stability and coordination stations: BOSU, WORK ON ONE LEG, COORDINATION ROUTES
• Resistance stations: rubber bands, hanging straps (TRX), training walls

The order and number of stations are determined by the teacher. In each round, an exercise is performed at each station for a set amount of time (usually 30-60 seconds), with an immediate transition to the next stop. The lesson consists of several rounds, usually increasing the intensity of effort gradually throughout the lesson.

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