Classes

High-intensity interval training with bodyweight or small equipment is an effective training method. It combines strength and endurance exercises. High-intensity intervals are followed by short and slow recovery phases. The fitness level of the exerciser improves significantly in a short time. Calories are burned quickly and the muscles and heart are strengthened.

Functional training is a versatile full-body workout. The focus is on complex movement sequences in which entire muscle chains are strengthened, important muscle groups are strengthened and several joints are stressed. This holistic form of training, which is relevant to everyday life, is carried out using your own body weight or weights. The complex exercises aim to strengthen the core of the body and promote strength and flexibility. Functional training improves movement patterns and also promotes balance and stability. The content prevents injuries.

Our Strength & Conditioning courses are full-body workouts with a focus on functional strength endurance training. Muscle groups are trained effectively and entire muscle chains are strengthened.  The holistic training sessions improve endurance, strength and coordination. The performance of the trainees is also significantly increased.

The intensive and functional boot camps are versatile full-body workouts in which entire muscle chains and the body in general are strengthened. The focus here is on exercises with complex movement sequences that use several muscle groups at the same time. The holistic and everyday-relevant group training is carried out with your own body weight or with functional equipment.

Our Strong Back Classes prevent posture and back problems. It is a holistic training that stabilizes the spine, the pivotal point of our musculoskeletal system, and strengthens the deep muscles. People who sit a lot often complain about back problems. The cause of this is often incorrect and protective posture or one-sided strain. This is counteracted preventively with functional exercises. Participants also receive practical tips for a “healthy attitude” in their everyday (work) life.

The Full Body Classes are versatile whole-body workouts that specifically and effectively target the large muscle groups. Depending on the focus, elements from functional fitness, exercises from Pilates and yoga as well as fitness and strength endurance units are integrated. The workouts are carried out with your own body weight or with small equipment. The participants strengthen their deep muscles and strengthen entire muscle chains. Together we work on strength, endurance and mobility. Exercises to prevent injuries are an integral part of many full body classes.

The stomach-legs-butt training is a strengthening and stabilization training, especially for those parts of the body that are particularly stressed during sedentary activities. Back pain can be effectively prevented with exercises for a strong core and a stable seat. In addition, calories are burned quickly during the demanding training.

The intensive and functional boot camps are versatile full-body workouts in which entire muscle chains and the body in general are strengthened. The focus here is on exercises with complex movement sequences that use several muscle groups at the same time. The holistic and everyday-relevant group training is carried out with your own body weight or with functional equipment.

The sport of hula hooping strengthens the back and core muscles as well as the pelvic floor and abdominal muscles. The hip swing makes the participants sweat a lot and a lot of calories are burned.

Exercises for coping with everyday life - BODY 2 BRAIN CCM® method.

Whether you're a beginner or an experienced runner, our running groups are a great way to get fit in a motivating and supportive atmosphere.

In our running groups, you can get started without any special equipment. Led by experienced coaches, each session starts with a warm-up followed by running sessions tailored to the needs of the group. The routes vary to offer different challenges. We finish with a cool-down phase including stretching exercises to ensure a good recovery. Running in groups is not only good for your physical health, it also improves your mental well-being and reduces stress. Especially as a team, running is fun and promotes teamwork. It's a fantastic way to strengthen team dynamics, as exercising together promotes communication and cohesion.

Take the chance to train, laugh and improve your health together. Come along and see for yourself how regular running in a group not only helps you get fitter, but also makes new friends within the team.

A strength-focused workout using dumbbells and other free weights to target different muscle groups and support muscle growth. Regular resistance training helps build and maintain muscle mass, supports bone health, and improves overall physical strength and resilience. Beyond athletic performance, maintaining muscle strength is essential for healthy aging, everyday movement, and long-term independence. Exercises, weights, and intensity can be adapted to different fitness levels.

This course focuses on hip mobility, flexibility, and stability. The goal is to improve mobility in the hip joint, correct muscular imbalances, and prevent discomfort in the hips, back, or knees. Especially as a counterbalance to prolonged sitting, this program promotes healthy posture, greater freedom of movement, and a better sense of body awareness in everyday life.

The content combines targeted mobilization, stretching, and strengthening exercises for the hips, pelvis, and core. The training is supplemented by fascia techniques, posture training, and functional movement sequences to improve stability, movement quality, and posture. Shortened muscle groups are stretched, tension is released, and the surrounding muscles are activated to support the hips in their natural range of motion.

A dynamic full-body workout using the BOSU Balance Trainer. The unstable surface challenges balance, coordination, and the muscles responsible for stability. Through a variety of exercises, this class helps improve body control, functional strength, and movement stability. These skills are especially valuable for everyday activities that require balance, coordination, and controlled movement.

The Hyrox Workout is an intense, functional full-body workout that specifically combines strength, endurance, and mental toughness. Through varied interval formats and athletic exercises, both individual muscle groups and entire movement patterns are trained—just as your body actually works in everyday life. The workout improves your performance, increases your resilience, and boosts your energy and focus. Whether you’re a beginner or an advanced athlete: The sessions are scalable and effectively bring you to your personal level.

Angebote im Bereich Balance & Stabilität fördern Körperkontrolle, Haltung, Koordination und ein stabiles Körpergefühl. Durch gezielte Übungen werden Tiefenmuskulatur, Gleichgewicht und Bewegungsqualität verbessert, um Beschwerden vorzubeugen und mehr Stabilität im Alltag zu schaffen. Im Fokus stehen funktionelle Bewegungen, bewusste Körperarbeit und ein ausgewogenes Zusammenspiel von Kraft, Mobilität und Körperwahrnehmung. Die Formate eignen sich sowohl zur Prävention als auch zur Förderung von Konzentration, Beweglichkeit und körperlicher Stärke.

Calisthenics is functional training using your own body weight. Controlled, multi-joint movements holistically promote strength, stability, and flexibility. The training improves posture, strengthens the core, and trains coordination—ideal for getting fit and improving performance.
Whether you are a beginner or advanced, calisthenics can be individually adapted and ensures visible progress in a short time.

Online prevention courses § 20 SGB V

Tai Chi - https://www.dievorturner.de/kurs/TC7er#register
Qi Gong die 8 Brokate - https://www.dievorturner.de/kurs/QG8b#register
Hatha Yoga - https://www.dievorturner.de/kurs/HY#register
Pilates - https://www.dievorturner.de/kurs/HY#register
Faszientraining 2 - https://www.dievorturner.de/kurs/FT%202#register
Yoga für Mamas - https://www.dievorturner.de/kurs/YfM#register
Duft Qi Gong - https://www.dievorturner.de/kurs/QG#register
Faszientraining 1 - https://www.dievorturner.de/kurs/fas#register
Rückentraining - https://www.dievorturner.de/kurs/RT1#register

Parkour is more than just exercise—it is the efficient and fluid overcoming of obstacles with strength, skill, and creativity. It provides holistic training in coordination, agility, balance, and functional strength. This versatile training strengthens the body and mind, promotes concentration and responsiveness, and brings fresh energy to everyday life. Ideal for anyone who enjoys exercise and wants to experience their body in a new way.

Individual outdoor sports offers especially for your team in our partner facilities (including in the Plötzensee lido, on the roof terrace at Tempelhofer Hafen, at Drachenberg, Corpus Dicio Gym, etc.). The customer chooses the preferred coach and the desired offer.

The sweatnsalty dance offerings promote an upright posture and a strong body. At the same time, coordination and a sense of rhythm are improved and the brain and concentration of the participants are trained.

Aqua Fit is an effective full-body workout in water that simultaneously strengthens muscles, improves cardiovascular health, and increases flexibility. Thanks to the natural resistance of water, the body is intensively strengthened while the joints are optimally protected. The workout is suitable for employees of all ages and fitness levels—even those with orthopedic limitations. Through a combination of activation and relief, Aqua Fit has a particularly revitalizing effect, supports regeneration, and brings new energy to the workday.

The goals of the Mobility & Stretching Classes are to mobilize the joints and improve general mobility. For this purpose, positions are actively assumed in mobility training and muscle groups that are frequently used are intensively stretched during stretching. This improves the participants' ability to move and leads to body regeneration. The classes always have injury prevention content.

In Indian Sanskrit, yoga means 'union, unity and harmony'. It summarizes  various mental and physical practices. Our yoga offerings are broad and focus on different sporting and/or relaxing aspects, depending on your needs.

In guided meditations, participants are helped to switch off and relax, to let thoughts come and go without judgment, and to strengthen their ability to concentrate. This refines your own presence and focus. Participants feel connected to the here and now and gain energy and productivity.

In the breathwork offerings, participants learn the importance of conscious and healthy breathing. The mental and emotional state is significantly influenced by breathing. Breathwork can be used to sustainably improve physical and mental well-being in everyday (working) life.

Statutory health insurance companies support certified prevention courses and company health promotion measures. The health insurance companies have a legal mandate for prevention, which results from Section 20 SGB V. The desired funding must therefore always be applied for and approved in advance. The certified prevention courses are generally exempt from tax in accordance with Section 3 Number 34 EStG.

It is best to consult your tax advisor about this. We cannot provide legally binding information on tax issues.

Targeted exercises to loosen and mobilize the connective tissue. Promotes regeneration and relieves tension.

An introduction to relaxation techniques and stress management exercises. The goal is to help participants develop stress management skills. Participants can choose their own focus areas, and the sessions are tailored to their specific needs.

Mindfulness & relaxation in everyday working life - a training course to reduce stress, promote mental regeneration and concentration:

Target group: Employees with a high workload, predominantly sedentary work or the desire for more inner balance in everyday (working) life. Previous knowledge is not required.
Aim of the course: Participants learn effective relaxation techniques and mindfulness exercises that can be integrated directly into everyday working life. The focus is on promoting inner peace, mental clarity and physical relaxation - even during demanding phases.

Course content:
1. experience mindfulness in everyday life
- What does mindfulness mean - explained briefly & practically
- Creating mindful micro-breaks
- Body scan & small self-awareness exercises

2. breathing techniques for stress regulation
- Calming breathing techniques for more peace and serenity
- Activating breathing exercises to start the day
- Breath as an anchor for nervousness, pressure or decision-making stress

3. relaxation & deep regeneration
- Guided short relaxation sessions for everyday working life
- Mini-Yoga Nidra for mental recovery
- Progressive muscle relaxation to loosen up and relieve stress

4. mindful movement & body awareness
- Gentle mobilization for back, neck and shoulders
- Moving mindfulness (e.g. walking meditation in the office)

5. strengthen focus & digital detox
- Focus exercises for more concentration & clarity
- Rituals for a mindful start and end to the working day
- Journaling/writing meditation with reflection questions



Optional: Aromatherapy (fragrance essences) to consciously perceive the moment and find more relaxation and focus (e.g. lavender for relaxation, stress reduction and eucalyptus for freed airways, good breathing and new concentration).

Framework conditions & formats
- Units: 60 minutes each or bookable as a workshop lasting several hours
- Location: Online (Zoom) or in person on site
- Language: German or English

Benefits for the company
- Increased ability to concentrate & resilience of employees
- Reduction in stress-related absences
- Promotion of a mindful, healthy working environment

Massage therapies have positive effects in several ways. In particular, they increase well-being and have a calming effect. Feelings of stress can also be significantly reduced and the muscles are relaxed.

 The Active Break is a short, energizing session lasting about 20–30 minutes that can be easily integrated into the daily work routine. Through targeted mobility, stretching, and light strength-building exercises, tension is released, blood circulation is improved, and new energy is unleashed. The exercises are easy to do, require no equipment, and can be performed right at your desk. The goal is to boost concentration and performance, reduce stress, and counteract one-sided physical strain—such as prolonged sitting. The Active Break acts as a reset for both body and mind, ensuring that you start your day feeling refreshed, focused, and energized.

Reiki therapeutic energy work is based on a holistic approach. In one session, both the physical and the mental and spiritual levels are addressed.

Relaxation and recovery programs help reduce stress, recharge your batteries, and promote long-term physical and mental well-being. The focus is on mindful movement, relaxation, and regulating the nervous system to create a healthy balance to the often stressful and sedentary workday.

The sessions combine mobility exercises, stretching, fascia work, breathing, relaxation techniques, light movement, and stress management. The goal is to release tension, strengthen the body’s ability to recover, and integrate more calm, balance, and energy into daily life.

Sound meditation combines gentle mindfulness exercises with the harmonious vibrations of singing bowls. The vibrations have a calming effect on the body and mind, promoting deep relaxation and releasing inner tension. Ideal for balancing out a hectic working day: sound meditation helps to reduce stress, improve concentration, and promote regeneration—for more peace, clarity, and well-being in your (working) life.

A targeted workout designed to build a strong and stable core. Through controlled exercises, Deep Core strengthens the muscles around the abdomen, back, and pelvis. A strong core supports posture, improves movement control, and plays an important role in everyday activities and physical performance. This class combines strength, stability, and body awareness to help you move with greater control and confidence.

Our Mental Health & Resilience programs support mental well-being, emotional balance, and healthy coping with stress in the workplace. The goal is to strengthen stress management skills, build resilience, and promote long-term well-being and performance.

The focus is on topics such as stress management, burnout prevention, emotional balance, mental strength, setting boundaries, and stress management through exercise. The content and formats are tailored to the specific needs of the company and the participants.

The body-mind connection describes the conscious interplay between body and mind. Stress, emotions, and strain affect us not only mentally but also physically—for example, through tension, exhaustion, or inner restlessness. At the same time, movement, breathing, and body awareness can help regulate the nervous system and enhance mental well-being. The programs focus on mindful movement, regulation, mindfulness, and body awareness. The goal is to reduce stress, strengthen the connection to one’s own body, and create more balance, energy, and inner peace in everyday life over the long term.

Our sessions focused on nervous system regulation, stress release, vagus nerve activation, and breathwork help reduce stress, promote inner calm, and restore balance to both body and mind. Through targeted breathing techniques, gentle movement, relaxation exercises, and body-oriented methods, participants learn to better regulate their nervous system in daily life and develop greater energy, focus, and well-being over the long term. Formats such as “Calm Body, Clear Mind,” “Stress Reset,” “Release & Recharge,” “Vagus Reset,” “Nervous System Recovery,” and “Functional Breathwork” promote regeneration rather than exhaustion and create space for greater balance, resilience, and mental strength in both professional and personal life.

The nutritional coaching is designed holistically and designed to have a lasting effect in everyday working life. The thematic focus and the structure (workshops, events, regular classes) can be chosen individually.

The coaching offers are aimed at body and mind. They help participants develop healthy routines, resolve blockages and develop their full potential.

Corporate Wellness Workshops

Workshops zum Thema Wellbeing und Healthy Habits