Step combinations with a dance vibe
Here we build up blocks of step combinations with thumping dance vibes. This is fitness, coordination and choreography and is suited to those of you who like a challenge. Friskis&Svettis Aerobics also contains a warm-up and agility.
Afro dance (Dans afro)
Step and rhythm with inspiration from African dance
Using inspiration from African dance we have created a captivating and exciting class with a lot of rhythmic and free movements. The choreography is simple and easy to follow. You only have to mimic and let loose, allow the drum beat and dance steps become one.
Effective and challenging strength training
The training is simple and effective through the use of a barbell, powerful music and clear instructions. The exercises help you develop strength and endurance for legs, hips, back, stomach, chest, shoulders and arms.
Barbell fitness (Skivstång kondition)
Effective strength and tough fitness training method
A barbell class, which has cut down on certain leg strength exercises and instead adds 15 minutes of fitness training in interval form. The class is aimed at those who are well-trained and wish to supplement barbell with fitness training in the same class. The class is 75 minutes. The intensity level lies between medium and intensive.
Boxing and martial arts training meets keep-fit
Box is a mixture of simple, powerful jympa at a medium level and tough, fun boxing and martial arts training. Box is a focused and instructive class where training is characterised by simple and functional exercises. We train with gloves and punch mitts. Box is available at 55 min and 75 min.
Circle training (Cirkelfys)
Functional, athletic, station-based training
The essence is physical training, the model is training at different stations. The exercises are functional and challenge your technique. The effect is reinforced through apparatus, such as barbells, boards, weights, Bosu, Kettle bells. You train for strength, balance, agility, coordination and fitness in a tough, athletic and fun way.
Circuit training (Cirkelgym)
Strength endurance and fitness
Circuit training is an instructor-led group training session where you train individually at various stations/machines. This class focuses on strength endurance training with fitness training as a bonus. The circuit comprises 14-20 exercises that work the entire body. This class is suitable for all levels, from beginners to advanced.
Functional training with focus on body stability
Train and challenge yourself in strength, stability, balance and agility. The core training builds both on simple and more focused exercises and on more comprehensive, complex exercises for posture, stability and balance.
Varied outdoor training with jogging/walking and strength training at stations
In the cross-class jogging/walking and strength training are combined at different stations. The apparatuses are found outdoors in the form of hills, embankments and obstacles and more.
Cut loose with step and dance styles
Here we blend disco, funk, jazz, latino, rock, swing and you can follow along at once, no advanced choreographies. Let loose and have fun with a lot of emotion, attitude and character. If you enjoy strutting your stuff we guarantee you will like this dance class.
Playful jympa for children and adults together
Run, jump and play to happy music for children aged 2-6 (with emphasis on 4-5 year olds), together with adults.
Energetic exercise for functional agility
Exercise and put your functional agility, the natural flexibility required by your body, to the test. You will limber up and stretch your muscles one at a time, or perform combined exercises that work the whole body. The class is focused, with dynamic, clear and energetic exercises. The session is aimed at those who already exercise regularly and want to supplement this with agility training.
See also Interval Flex
Fuego dance (Dans fuego)
Fast and hot with Latin rhythms
Fuego dance is inspired by Latin music, Latin rhythms and dance moves. It's playful, free and flexible. It draws on a variety of styles such as salsa, mambo, rumba, flamenco, cumbia and samba. Follow along, let loose and have fun with great feeling, attitude and character.
Guided walking tours (Vandring)
Would you like to discover more of what the Stockholm area has to offer? To meet new people and at the same time get some fresh air and exercise? Our evening and Sunday walks take you through lovely areas around and about the city, and are free of charge for members of Friskis&Svettis Stockholm.
Every year we also offer a number of interesting trips to different destinations.
Our toughest class
HIT is our toughest class, a high-intensity session with elements from classic physical training to tough interval sessions. All your physical qualities are put to the test, including strength and fitness, flexibility, explosiveness and speed.
The session is divided into zones incorporating three different exercises that you repeat in sequence as many times as you can. The tempo is fast and certain exercises are based on apparatus such as kettlebells, barbells, medicine balls and hurdles. You compete against yourself, with the group and instructor for support. You should be fit, used to working with apparatus and enjoy pushing yourself to the limit.
Jogging made easy
Indoor walking is a simple form of exercise that suits all abilities. Simply climb up onto the 'Walker', grip the handlebars and start jogging! As you are using your entire body, you'll soon get a sweat on.
You can vary the impact level, starting position and speed while exercising, but the general sensation is one of jogging up a gentle slope. You can also put your endurance, balance and core strength to the test. Use the small dial to adjust the impact level and make the session as easy or as tough as you want.
Inlines - inline skating
Inlines is both a great and fun way of keeping your body in trim. It's an excellent form of exercise that actives large groups of muscles. Our experienced leaders help you to use inlines in a group, where we combine usefulness with pleasure.
Interval Flex (IntervallFlex)
Tough interval training and dynamic agility
During the first half of the session you test your fitness and strength with a tough interval exercise. The second half is for improving your agility.
The interval segment is high intensity in nature, switching constantly between exercises for strength and fitness. The flex portion concentrates on your functional agility, with a dynamic and focused flow. The muscles used in the interval section are stretched to become flexible, supple and relaxed.
Interval Flex is an exercise session that will leave you feeling well satisfied if you enjoy and are prepared for intensive training.
See also Flex
Outdoor training's classic - from beginner level to more challenging classes
Jogging is found at different levels from start, basic to medium and intensive. We often jog approx. 35-45 minutes in all. At times a tougher class is offered, which can be a longer class of 15-20 km or a faster running class.
Jympa for children aged 7-12
Junior is an action-filled class that trains body awareness and basic motor skills. The most important thing here is not the training effect of individual exercises, it is that exercise is experienced as something pleasurable and positive, and is in harmony with the body.
Varied and without jumping
Base is a varied and enjoyable jympa which builds up strength, fitness and agility from the beginning. The training is both tough and easy, and suits most people.
Base is jumping-free, but contains a bit of jogging or other steps which "lift off" from the floor. The leaders show alternatives.
Tempo and some jumping
Is suited for those who are used to exercise and wish to have more demanding strength and fitness exercises. Medium has a tougher tempo, but with a lot of variation, i.e. it combines more intensive exercises with easier ones, and jumping is alternated with jump-free steps.
Jympa with more focus on fitness
A jympa class for those who are used to exercising, enjoy the tempo and are inspired by motion challenges. In the Pulse class we combine the force of the music with fun steps, excitement and pulse-racing exercises in a longer fitness period.
Intensive is for those who have a good fitness level and enjoy training at a high level. The strength training is clearly tougher with extremely intense and demanding exercises. During the fitness part the pulse is quickly increased to a high level.
In the summertime Friskis&Svettis offer a variety of paddling activities that suit both people who have never sat in a kayak before, and those who wish to advance. Everything from try-it-and-see to longer courses, day-trips and longer trips involving overnight stays.
Ki balance (Ki balans)
Liberating, focused and comfortable training
Ki balance is a barefoot and liberating class. With enjoyable and relaxed movements you train the entire body in balance, agility, strength and relaxation. The exercises are simple and with inspiration from Qigong, Yoga and Pilates. The music is fluent, rhythmic and harmonious and reinforces the purpose of the exercises.
Long-distance skating (Långfärdsskridskor)
Many Stockholmers feel the call of the frozen lakes in the wintertime. More and more have discovered the delight of long-distance skating. Friskis&Svettis hold courses and activities for both beginners and experienced skaters.
Mummy & baby (Mamma baby)
Training with your baby
A Core-inspired session where you take your baby with you. We recommend that you wait until around 8 weeks after giving birth before you try this out. It works best with small babies that can lie still on their own blanket, so bring along a blanket they can lie on and a toy or two. Warm clothes for the baby is a good idea as the air conditioning is very effective. Of course dads are welcome to come along and train with their little ones.
Nordic-style walking with poles (Stavgång)
Train outdoors with poles
Get going and build up your fitness with Nordic-style walking with poles. Walking "actively" trains muscles, not least posture muscles. In addition Nordic walking is an activity which those not used to training can participate in for a just a bit longer. You train your stamina and increase your energy. In our walking groups you will receive valuable hints and tips on good technique and exercises.
Open doors (Öppna dörrar)
Keep-fit for persons with functional disabilities
Open doors is a form of keep-fit and enjoyable exercise for those with functional disabilities. You train fitness, strength, balance and stability based on your own capabilities. The class is led by a team made up of two leaders, one of whom is functionally disabled. The exercises are created so they can be designed and executed despite many different conditions and functional disabilities. Assistants and relatives are welcome to join free of cost.
Jympa for seniors
Senior Jympa provides important and fun training suitable to those who are a bit older. You train comprehensively to inspiring music and build both strength and fitness. In addition the Senior class has an extra emphasis on agility, balance and stability. Intensity is between start and basic levels.
Senior dance (Dans senior)
For those who love to dance
Senior dance is a seniors-only class for anyone who likes music, movement and expressing themselves - in other words, dancing. It doesn't matter if you have forgotten the original steps - anyone can join in and make this dance class their own. This class is about imitating, getting involved and letting loose. We keep the steps and movements simple but without losing any of the feel and character.
This is a specially-adapted version of our exercise class for seniors, but here the intensity and impact levels are a little lower. We are looking to improve your fitness, agility and balance, not your strength.
Fitness training on cycles
In Spinning you have the opportunity to work your fitness just as much as you wish. Spinning is found at several levels. Together with the leaders, the music and the atmosphere in the group you get pepped up while you train based on your own capability. You choose the workload, and set your machine's resistance yourself.
Spinning is easy on the joints and muscles and the training is simple, at the same time as you can train and fully challenge your fitness. You strengthen the thigh and calf muscles and with the proper technique you also train other muscles.
The leaders provide you with information on proper technique, position and safety regarding the cycle's utilisation.
For absolute beginners
A 15-minute introduction is provided in connection with certain Basic classes. A practical introduction to the bike's settings, technology, positions and impact. Drop in - no pre-booking required. If you decide afterwards that you would like to try the class, you must book a place. Offered at the start of each season.
For exercise novices
For anyone who is new to physical exercise or has been injured/inactive for a prolonged period. During this class we take a look at the bike, the technology involved, impact and positions, as well as cycle together at a lower level than in the Basic class. Actual cycling time: 35 minutes.
Effective, enjoyable fitness training at a basic level. Suitable for those who enjoy a lower level of exertion, or who are used to exercise and training, but are new to spinning.
Higher tempo and more forceful. These classes are for those who are used to working out, are in good shape and enjoy a bit of a challenge.
A freestyle session - "inner focus" which is a meditative session. The leader describes the route, but leaves much of the structure to yourself. The session lasts for 95 minutes, of which 80 minutes are spent cycling, or 105 minutes, with 90 minutes cycling.
Extended session (Långpass)
180 minutes concentrated on stamina.
Tough and challenging. This is the class for those who are extremely well-trained, experienced in spinning and enjoy training at a high and intensive level of fitness.
A heavy session with fantastic "uphill" sections that train your stamina.
The session is 75 minutes long, of which 60 minutes are spent cycling.
Spinn pulse (Spinnpuls)
Spinning with direct feedback on your training
Here you receive direct feedback which can guide your training. By means of a pulse band and intensity meter you can follow your own level of exertion. The information is transmitted remotely and anonymously displayed as an image. One way of finding your proper individual training level. The class is at a medium level.
Spinn pulse interval training (Spinnpuls intervall)
Effective pulse-based training
An all-out interval training class where you listen to your body and use the pulse monitor as a tool to determine the right level of physical effort. This class lasts 55 minutes and is tougher than an intermediate class.
Keep-fit with strength training at stations
Jympa for those who enjoy simple and strength-orientated training. We train at stations, sometimes with apparatus such as plates, dumbbells, or rubber stretch bands. The class is 75 minutes.
Step combinations with a dance feeling on a step-up board
Here we build up blocks of step combinations with exciting and fun step combinations on a board. Friskis&Svettis Step also contains a warm-up and and agility.
Relaxed and meditative
We have chosen the simple and safe yoga exercises (asanas) for breathing, agility, strength and balance to create a peaceful and meditative class. An experience where the need to perform does not exist and presence and serenity appears. Exercises in a relaxed tempo lead to improved concentration, increased awareness and inner peace.
You do not need to have practiced yoga before.
Dynamic and fluent
A more physically challenging and demanding class, which builds upon Yoga 1. We practice sun greeting A and B, then asanas, which follows a clear structure. You practice yoga in a flow with exercises and breathing, but remain long enough in the positions to be able to absorb them. The class is 75 minutes.
Yoga 2 is aimed at those familiar with the fundamentals of yoga or have trained Yoga 1 for a time and are looking for a more physically challenging yoga.
For more information please visit our fitness centres or call 08-429 70 00.