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.

Parkour and Calisthenics Workshops.

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

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.

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.

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.

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

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.

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.

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

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.

Autogenes-Training, Stressbewältigung, Sturzprävention + Prophylaxe 

Die gesetzlichen Krankenkassen unterstützen zertifizierte Präventionskurse und Maßnahmen der betrieblichen Gesundheitsförderung. Die Kassen haben einen gesetzlichen Auftrag zur Prävention, der sich aus § 20 SGB V ergibt. Die gewünschte Förderung muss demnach stets im Vorfeld beantragt und genehmigt werden. Für die zertifizierten Präventionskurse gilt eine generelle Steuerfreiheit nach § 3 Nummer 34 EStG.  

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.

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.